Ukutya ukunciphisa amaqhakuva
Umxholo
Ukutya okunciphisa amaqhakuva ikakhulu kukutya okupheleleyo kunye nokutya okunee-omega-3s, ezinje ngeesalmon kunye nesardadi, njengoko zinceda ukulawula iswekile yegazi kunye nokunciphisa ukudumba kolusu, okubangela amaqhakuva.
Ukongeza, ukutya okutyebileyo kwi-zinc okufana namandongomane aseBrazil kuba ziyanceda ukunciphisa ukutyeba kolusu kunye nokunceda ekunyangeni, kuthintela amabala ashiywe ziimpundu.
Yintoni yokutya ukunciphisa amaqhakuva
Ukutya okuphambili ekufuneka kufakwe kukutya ukunciphisa amaqhakuva zezi:
- Amazimba: irayisi emdaka, i-noodle emdaka, umgubo we-wholegrain, i-quinoa, i-oats;
- Omega 3: isardadi, ityhuna, isalmon, iflakisi, chia;
- Imbewu: chia, iflakisi, ithanga;
- Ukutya inyama: intlanzi, inkukhu, icikilishe, intshontsho ledada kunye nengulube esinqeni;
- Vitamin A: iminqathe, ipapaya, isipinatshi, isikhupha seqanda, imango;
- Vitamin C kunye no-E: ilamuni, iorenji, ibroccoli, iavokhado.
Ukongeza ekutyebiseni ukutya koku kutya, kubalulekile ukusela i-2 ukuya kwi-2.5 yeelitha zamanzi ngosuku ukuze ulusu lufakwe amanzi kwaye lulungiselelwe ukuphola. Nantsi indlela yokwenza ulungiso olukhulu lwasekhaya lwamaqhakuva.
Imenyu yokulwa namaqhakuva
Le theyibhile ilandelayo ibonisa umzekelo we-3-day menyu yokutya ukulwa namaqhakuva kunye nokuphucula ulusu:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | I-yogurt ngendalo + 1 isilayi yesonka sengqolowa epheleleyo kunye neqanda kunye ne-ricotta | Iziqhamo ze-smoothie ezenziwe ngobisi lwe-almond | Ijusi yeorenji + amaqanda ama-2 aqhekeziweyo + 1 isilayi sepapa |
| I-snack yasekuseni | Amantongomane amathathu eBrazil + 1 iapile | Iavokhado ecoliweyo nobusi kunye ne-chia | I-yogurt yendalo enezipuni ezimbini ze-chia |
| Isidlo sasemini isidlo sangokuhlwa | Iitapile ezibhakwe nge-oveni ngeoyile yeoyile + i-1/2 salmon fillet + isaladi ye-broccoli | 4 ikhola yesuphu yerayisi emdaka + 2 ikholoni yesuphu yebhontshisi + ibisi yenkukhu eyosiweyo + isaladi eneeminqathe, isipinatshi kunye nemango | I-pasta ye-tuna ene-pasta ye-wholegrain kunye ne-tomato sauce + isaladi eluhlaza |
| Ukutya okusemva kwemini | 1 iglasi yejusi eluhlaza enaninapple, iminqathe, ilamuni kunye nekhaphetshu | I-yoghurt yendalo + i-1 iizandla zomxube we-chestnut | I-avocado smoothie enobisi lwemifuno kunye nobusi |
Ukutya okubangela amaqhakuva
Ukutya okubangela amaqhakuva ikakhulu kukutya okuneswekile kunye namafutha, njenge chocolate, inyama enamafutha, ukutya okuqhotsiweyo, iisoseji, ukutya okukhawulezileyo, ukutya okungumkhenkce kunye nesonka esigqithisileyo, amashwamshwam, iikeyiki, iilekese kunye nobisi kunye neemveliso zobisi.
Xa ukutya kutyebile kakhulu kwaye kutyebile kwiicarbohydrate ezilula ezifana nomgubo, isonka kunye neicookies, amadlala asebenza ngokuqaqamba avelisa i-sebum ngakumbi kwaye ii-pores zihlala zivalwe ngokulula. Ke ngoko, ngexesha lonyango lwamabala, ngaphandle kokusetyenziswa kweemveliso ezithile zokuthambisa, kubalulekile ukusela amanzi kunye nokuphucula isondlo, esinceda ekupheliseni ityhefu ekhoyo emzimbeni kunye nokuphucula impilo yolusu.
Ke, ukongeza kwiinguqu ekutyeni, ukuziqhelanisa nokwenza umthambo yonke imihla kuyanceda ekulawuleni amabala, njengoko kuphucula ukulawulwa kweswekile yegazi, imveliso yehomoni yomzimba kunye nokunciphisa ioyile kulusu. Bukela le vidiyo ilandelayo kwaye ubone ukuba yeyiphi eyona tea ilungileyo eyomisa amaqhakuva ngokukhawuleza:
Idumile Kwindawo
Yintoni iziqhamo zeJujube? Isondlo, Izibonelelo kunye nokuSebenzisa
