Ulwabiwo lomntu: yintoni kunye nokuba yenzelwe ntoni

Umxholo

• Yenzelwe ntoni
• 1. Uncedisa kulawulo lobunzima
• 2. Inceda ukulawula amathumbu
• 3. Uncedo ekulawuleni ukuyeka ukuya exesheni
• 4. Kunciphisa ingozi yesifo sentliziyo
• Ukuthenga phi
• Ukwenza ukutya kwabantu ekhaya
• Uyenza njani i-smoothie yeziqhamo kunye nokutya kwabantu

Ukutya kwabantu ligama elaziwa kakhulu kwimveliso eyenziwe ngumxube weenkozo, iiflawu, ibran kunye nezinye izinto. Ityebile kwii-antioxidants, iiprotein, imicu, iivithamini kunye neeminerals ezingafumaneki ngokutya kwesiqhelo kwaye zinokufakwa ngokulula kwizidlo eziphambili zosuku ukuze kwandiswe izibonelelo zomzimba.

Lo mxube uqulethwe yile: oats, iswekile emdaka, umgubo wecocoa, ifayibha yengqolowa, umgubo wesoya, isesame, i-guarana, igwele lebhiya, iflakisi, iquinoa kunye nomgubo wegelatin. Ifumene eli gama ngokubhekisele kukutya kwezilwanyana, okwafunyanwa ngomxube onempilo wezinto ezahlukeneyo zokutya.

Ukutya kwabantu kungathengiswa kunye nokubonisa ukutshintsha okunye okanye ngaphezulu kokutya kwemihla ngemihla, nangona kunjalo, ukusukela ngo-2011 i-ANVISA iye yalumkisa ukuba akukhuthazwa ukutshintshwa kwesidlo kukutya kwabantu, njengoko sisichumisi esityebileyo kwizondlo ezahluka-hlukeneyo, asinakho ukuhlangabezana nazo zonke iimfuno zesondlo zomzimba. Kuyacetyiswa ukuba uyitye kunye nokutya okulula okanye ngesidlo sakusasa.

Yenzelwe ntoni

Ukutya kwabantu kusebenza ukutyeba ukutya kunye nokukhuthaza ukutya okusempilweni. Ngenxa yenani elikhulu leenkozo kunye nemicu ekhoyo kumgquba, ukusetyenziswa komxhesho wabantu kunezibonelelo ezininzi, ezinje: ukulawula ubunzima, ukuphucula ukusebenza kwamathumbu, ukukhuselwa kwempilo yentliziyo kunye nolawulo lweempawu zokuyeka ukuya exesheni.

1. Uncedisa kulawulo lobunzima

Isixa esikhulu semicu esinyibilikayo, ikakhulu equlethwe kwi-oats, sinceda ukunciphisa ukukhutshwa kwesisu, ukwanda kokuhlutha kunye nokunciphisa ukutya. Ezinye izinto zokutya kwabantu zikwanceda ukukhawulezisa imetabolism kunye nokukhuthaza ukugaya, okufana necocoa powder, guarana powder, quinoa kunye neflakisi, umzekelo.

Funda ngakumbi iingcebiso ezilula zendlela yokunciphisa umzimba.

2. Inceda ukulawula amathumbu

Ukutya komntu kukwanomxube wokutya okuziinkozo okungumthombo weentsinga ezingenakunyibilika, ubukhulu becala zikhona kwifayibha yengqolowa, iflakisi kunye nequinoa. Iintsinga ezingenakunyibilika zithintela ukuqhina ngokwandisa isitulo kunye nokukhuthaza ukuhamba kwamathumbu. Ingcebiso yemihla ngemihla yefayibha imalunga ne-30g / ngosuku, ekunzima ukufezekisa ngokutya okuncinci kwizinkozo.

3. Uncedo ekulawuleni ukuyeka ukuya exesheni

Phakathi kwezinto zokutya kwabantu isoya kunye neflakisi, ukutya okubini okunotyebileyo kwii-isoflavones. I-Isoflavones zizinto ezibizwa ngokuba yi-phytoestrogens, kuba zifana kakhulu ne-hormone estrogen kwaye, ukusetyenziswa kwazo kunceda ekunciphiseni nasekulawuleni iimpawu ezibangelwa kukuyeka ukuya esikhathini. Fumana ngakumbi malunga neempawu zokuyeka ukuya exesheni.

4. Kunciphisa ingozi yesifo sentliziyo

Kuba inenani elikhulu lezakhamzimba ezinomsebenzi we-antioxidant kunye ne-polyunsaturated fatty acids ezinje nge-omega 3 kunye ne-6, umzekelo, ukutya kwabantu kuba ngumkhuseli onamandla wempilo yentliziyo, kuba kunokwenzeka ukukhuthaza ukumiselwa kwenqanaba le-cholesterol igazi., ukunciphisa amanqanaba e-triglyceride kunye nokunceda ukulawula uxinzelelo lwegazi. Ukongeza, ii-antioxidants zikwathintela ukuvela kwezifo ezinganyangekiyo ezingafunekiyo, njengokutyeba kakhulu, uxinzelelo lwegazi kunye neswekile.

Ukuthenga phi

Kukho iinguqulelo ezahlukeneyo kunye neempawu zokutya kwabantu, ezahlukileyo ngokwendlela kunye neendidi zezithako, indlela yokulungiselela kunye neendlela zokusetyenziswa. Ngokubanzi olu hlobo lwemveliso lunokufumaneka kwi-dietetic nakwezinye iivenkile ezikwi-Intanethi.

Nangona kunjalo, kunokwenzeka ukwenza ukutya komntu ekhaya, ukuthenga izithako ngokwahlukeneyo.

Ukwenza ukutya kwabantu ekhaya

Ukwenza ukutya kwabantu ekhaya kulula kakhulu, landela nje le ngcebiso:

Izithako:

• 250 g yefayibha yengqolowa;
• I-125 g yobisi oluyimpuphu;
• I-125 g yomdaka weflakisi;
• 100 g iswekile emdaka;
• 100 g ye-oats esongiweyo;
• 100 g yesame kwiqokobhe;
• 75 g yentsholongwane yengqolowa;
• 50 g yegelatin engathandekiyo;
• 25 g we-guarana eyimpuphu;
• 25 g yegwele lebhiya;
• 25 g yomgubo wecocoa.

Imo yokulungiselela:

Hlanganisa zonke izithako zeresiphi kakuhle, galela kwisitya esingangeni moya, gcina kwifriji. Le recipe iya kuvelisa i-1kg.

Lo mxube ungongezwa kwizidlo okanye usetyenziselwe ukutyebisa iziqhamo ze-smoothies.

Uyenza njani i-smoothie yeziqhamo kunye nokutya kwabantu

Izithako

• 250 ml yobisi olunamasi okanye ubisi lwe-soy;
• Iipunipoyi ezi-2 zomgquba owenziwe ekhaya;
• 1 indebe (iti) yeziqhamo ezithile ezinqunqiweyo.

Imo yokulungiselela:

Betha zonke izithako kwi-blender, thambisa ukuze ungcamle kunye nobusi.