Ukutya okulwa nokudinwa emzimbeni nasengqondweni

Umxholo

• Ukutya okulwa nokudinwa kwengqondo
• Ukutya okulwa nokudinwa ngokwasemzimbeni
• Ukupheka ngokuchasene nokudinwa
• 1. IAaçaí kunye nebhanana
• 2. Ijusi yeorenji enepapaya
• 3. Ijusi ye-orenji kunye nequnube
• Yintoni enokubangela ukudinwa okugqithisileyo

Okunye ukutya, okufana neebhanana, iiavokhado kunye namandongomane, zineepropathi ezinceda ukulwa nokudinwa, ukuphucula imeko yemisebenzi yemihla ngemihla. Banegalelo ekuphumleni komzimba ngokukhuthaza ukulala kamnandi ebusuku, ngaloo ndlela babuyisela amandla kusuku olulandelayo.

Ukongeza, ukuba nesidlo esilula kwisidlo sangokuhlwa kunye nokutya okuphekiweyo, okunamafutha asezantsi kwaye ngaphandle kwepepile okanye ezinye izinto zokutya nazo kunegalelo kubusuku bokuzola, obubalulekile ukulwa nokudinwa.

Ukutya okulwa nokudinwa kwengqondo

Ukutya okulwa nokudinwa kwengqondo ikakhulu:

• Isiqhamo senkanuko, iavokhado, ibhanana, itsheri
• Ilethasi
• Isinamon
• Iti ye-lemongrass
• Sithandwa
• Amandongomane

Oku kutya kufanele ukuba kutyiwe amaxesha ama-2 ukuya kwayi-3 ngemini, umzekelo, iletisi kwisaladi yasemini, ibhanana nesinamon kwindawo yokutya kunye nejusi yetsheri ngaphambi kokuba ulale. Ukuba emva kweveki okanye ezimbini zokutya ukutya okutyebileyo koku kutya ukudinwa akupheli, kuyacetyiswa ukuba ubonane nogqirha akhangele ukuba ingaba ikhona na ingxaki yempilo.

Okunye ukutya, okunje ngekofu, iti eluhlaza okanye i-guarana, kunceda ekuvuseleleni inkqubo ye-nervous central ngokunika amandla ngakumbi, ke, kufuneka zityiwe ngaphambi kwentsimbi ye-17: 00 ukunqanda ukubangela ukulala nokungalali kakuhle ebusuku.

Ukutya okulwa nokudinwa ngokwasemzimbeni

Ukutya okulwa nokudinwa emzimbeni ikakhulu:

• Ukutya okunotye iivithamini ze-B: igwele lebhiya, isibindi, inyama kunye namaqanda, kuba zinceda iiseli ukuba zibe namandla angaphezulu.
• Ukutya okunotye ngemagniziyam: imbewu yethanga, iiamangile, tofu, chard, isipinatshi, iimbotyi ezimnyama kunye nehabile, eziququzelela ukusikwa kwezihlunu, kwaye, ke, ziyanceda ukunciphisa ukudinwa emzimbeni.

Ukupheka ngokuchasene nokudinwa

Jonga iiresiphi ezi-3 ezinokukunceda uzive ungcono.

1. IAaçaí kunye nebhanana

Yitya isitya se-acai kuba ibonelela ngamandla ngokukhawuleza kwaye ityebile nge-iron enceda ukulwa i-anemia ngokwandisa imveliso yeeseli ezibomvu zegazi.

Izithako

• I-1/2 indebe yesiraphu ye-guarana
• 100 g we-açaí pulp
• 1 ibhanana
• 1/2 iglasi yamanzi

Imowudi yokulungiselela

Betha zonke izithako kwi-blender imizuzu emi-3, gcina kwifriji okwexeshana kwaye xa ukhonza, yongeza imbewu yegranola kumxube.

Esi sitya se-açaí kwisitya esine-granola yi-caloric ephezulu, kwaye kufuneka isetyenziswe ngokumodareyitha ngabo bafumana ubunzima obulula, kodwa kulungile ukuba uthathwe emva kokwenza umthambo onzima.

2. Ijusi yeorenji enepapaya

Le recipe ilungele ukulwa nokudinwa kuba iqulethe idosi elungileyo yentsimbi kunye nevithamin C eyonyusa imeko kwaye ingumgadi wendalo.

Izithako

• Isilayi esinye sevatala
• 1 iorenji
• isiqingatha sepapaya

Imowudi yokulungiselela

Betha zonke izithako kwi-blender uze usele. Thatha le jusi yonke imihla kwaye ulinde inyanga e-1 ukuvavanya iziphumo. Ukuba ukudinwa kuhlala, kufuneka ubone ugqirha kuvavanyo lwegazi ukukhangela ihemoglobin, i-iron kunye ne-ferritin.

3. Ijusi ye-orenji kunye nequnube

Le recipe ikwacebile ngentsimbi kunye nevithamin C, iluncedo olukhulu ekulweni nokudinwa okubangelwa yi-anemia.

Izithako

• Iiorenji ezi-3
• 1 indebe yeerberberries
• Iglasi yamanzi (ukuba kukho imfuneko)

Imowudi yokulungiselela

Ukubetha izithako kwi-blender kwaye uthathe ngokulandelayo. Le jusi kufuneka ithathwe yonke imihla kwaye ikhuphe ii-bioflavanoids, ikwathanda impilo-ntle.

Yintoni enokubangela ukudinwa okugqithisileyo

Ukudinwa okugqithisileyo kunokunxulumana nezizathu ezininzi, kokubini ngokwasemzimbeni nangokwasengqondweni. Umzekelo, ukudinwa okugqithisileyo kunye nentlungu yomzimba kunokubangelwa kukungalali okanye iingxaki zentliziyo, ngelixa ukudinwa okugqithileyo kunye nokungabikho komdla kunokubangelwa yimeko yoxinzelelo. Ukudinwa okugqithisileyo kunye nokuphefumla okufuthi zihlala ziimpawu zosulelo lokuphefumla, ezinje ngesifo sokuphefumla.

Ke, ukudinwa okugqithileyo kunokubangelwa:

• Umsebenzi ogqithisileyo womzimba;
• Ukunqongophala kweevithamini;
• Uxinzelelo, uxinzelelo, uxinzelelo;
• Anemia, ukusilela kwentliziyo, Usulelo;
• Ukukhulelwa.

Ngokubanzi, abantu abahleli phantsi ngabo abakhalaza kakhulu ngokudinwa, kuba eyona nto ibalulekileyo kukutya ukutya okufanelekileyo kunye nokuzilolonga rhoqo. Ukuba ukrokrela ukuba ukudinwa kunxulumene nesifo esithile, jonga ukuba zeziphi izifo ezinokubangela ukudinwa kakhulu.

Ukudinwa okugqithisileyo kukwayinto eqhelekileyo ekukhulelweni, ngakumbi kwikota yokuqala yokukhulelwa, njengoko umzimba kweli nqanaba ufumana iinguqu ezininzi kwinqanaba lomzimba kunye nelehomoni, kubangele inkcitho enkulu yamandla kunye nokuhla kwenqanaba leswekile. Ke, ukunqanda ukudinwa okugqithisileyo, umfazi okhulelweyo kufuneka atye kakuhle, asele izinto ezininzi kunye nokuphumla emini.