Uyisebenzisa kanjani ifayibha ukunciphisa umzimba

Umxholo

• 1. Yitya ifayibha kwisidlo ngasinye
• 2. Yongeza ifayibha kuyo yonke into oyityayo
• 3. Khetha ukutya okupheleleyo

Ukuze usebenzise imicu ukunciphisa umzimba, kufuneka utye imicu yonke imihla ekutyeni, yonke imihla, kuba izisa izibonelelo ezinje ngokuncipha kokutya kunye nokuphuculwa kokuhamba kwamathumbu kuba babamba amanzi, benza uhlobo lwejeli esiswini kunye nokubila emathunjini., ukuququzelela ukupheliswa kwendle.

Ukongeza, imicu iyancipha ukufunxwa kweswekile kunye namafutha atyiweyo, enefuthe lexesha elide kwinkqubo yokuhla kwesisindo. Ezinye izibonelelo zibandakanya ukwehla komngcipheko weentlobo ezithile zomhlaza, ezinje ngecolon, rectum kunye nomhlaza webele, ukongeza kuthintelo lwe-osteoporosis. Ukuze usebenzise imicu ukunciphisa umzimba kufuneka:

1. Yitya ifayibha kwisidlo ngasinye

Imfihlelo yokwandisa ukutya ifayibha kukukhetha ukutya okutsha okunjengeziqhamo, imifuno, kunye neenkozo, ezinezixa ezifanelekileyo zefayibha, ngaloo ndlela zisasazwa kwisidlo ngasinye. Umzekelo olungileyo wemenyu ephezulu yefayibha yile:

Nangona zimbini iintlobo zefayibha yokutya, enyibilikayo kunye nengenakunyibilika, zombini zinegalelo ekulahlekeni kwesisindo kunye nokugcinwa. Imithombo elungileyo yokutya yefibha enyibilikayo ifunyanwa kumakhoba eenkozo ezifana nombona, iimbotyi zesoya kunye namantshontsho, nakwiziqhamo ezineshelled. Ngelixa iintsinga ezinganyibilikiyo zifumaneka kumthamo weziqhamo ezinje ngama-apile, imifuno enje ngeminqathe, i-oat bran kunye nemidumba efana neelentile neembotyi.

Ukufumanisa ubungakanani befayibha ekhoyo kokutya okuqhelekileyo bona: Ukutya okunotye kwifayibha.

2. Yongeza ifayibha kuyo yonke into oyityayo

Enye indlela yokwandisa ukutya kwakho ifayibha yemihla ngemihla kukongeza icephe le-1 le-oats okanye i-bran kubisi, iyogathi okanye isuphu, umzekelo. I-Chia, iflakisi kunye nembewu yesesame zinokongezwa ngokulula kwiisaladi nakwisaladi yeziqhamo.

Ungabeka ezi zithako kwizikhongozeli ezincinci kwaye uhlala unazo ukongeza kwijusi okanye iyogathi xa usemsebenzini, ngaloo ndlela ukwandisa ukutya kwakho ifayibha ngesidlo ngasinye.

Ukongeza ekusebenziseni ifayibha ngendlela yendalo, kunokuba luncedo ukuthatha isongezelelo sefayibha esinokuthengwa kwii-pharmacy okanye kwiivenkile ezithengisa iziyobisi. Ezi fayibha zinokunyibilika okanye zinganyibiliki kwaye zinokongezwa emanzini, ubisi, iti, isuphu okanye ijusi. Abanye banencasa, abanye abanayo. Ezo zinencasa zinokongezwa emanzini, ngelixa ezinye zinokusetyenziswa nakuluphi na ulwelo.

Iinkcukacha ezibaluleke kakhulu ekuqinisekiseni ukusetyenziswa kwemicu, nokuba ivela kumthombo wendalo okanye kumthombo ophucukileyo, kukusela i-1.5 ukuya kwi-2 yeelitha zamanzi, iti okanye ijusi ngosuku.

3. Khetha ukutya okupheleleyo

Ukutya okwahlukeneyo kungafumaneka kuhlobo olupheleleyo, olufana nesonka, iibhiskiti, irayisi kunye ne-pasta kwaye ezi zinto kufuneka zithathe indawo yokutya okusulungekileyo, okukhaphukhaphu. Ii-wholegrains zinencasa eyahlukileyo kancinci kwaye zibiza kakhulu, kodwa zizisa izibonelelo zempilo ezininzi, ukongeza ekunciphiseni indlala.

Bukela kwaye ubone ezinye izimvo malunga nendlela yokunciphisa umzimba ngendlela esempilweni ngokutya ifayibha ngakumbi.