Iphayinaphu iyisithelo esinezakhiwo eziningi ezizuzisa ngempela umzimba . Iwumthombo omuhle kakhulu wama -antioxidants futhi idume ngokuba yi-diuretic enhle esiza ekususeni ubuthi nokungcola emzimbeni.
Ukudla kwephayinaphu kuphelele ekuhlanzeni umzimba nokususa uketshezi oluningi oluvame ukuholela ekukhuluphaleni. Kodwa-ke, ukuntuleka kwezakhamzimba ezibalulekile kusho ukuthi lokhu kudla kufanele kulandelwe izinsuku ezine kuphela , njengoba ukuqhubeka nakho kungabangela izinkinga ezinkulu zempilo . Ngezansi, ngizoxoxa ngalokhu kudla okudumile ngemininingwane eminingi ukuze ubone izinzuzo zako kanye nezingozi ezingaba khona.
Izinzuzo zokudla uphayinaphu
Ukudla kwephayinaphu kunezinzuzo eziningana ezibalulekile ukuthi uzazi futhi ezingakusiza ukwehlisa isisindo futhi ususe lawo makhilogremu engeziwe akukhathaza kakhulu:
- Kuyinto a indlela yokuncipha ngemiphumela esheshayo, ngoba ukutholwa kukaphayinaphu kusiza ukunciphisa ukuvuvukala esiswini kakade ukuqeda amafutha anqwabelene emzimbeni.
- Uphayinaphu ngu isisu esihle kakhulu ngakho-ke ilungele i- Hlanza kahle umzimba wonke. Ukudla kwayo kukusiza ukuqeda bonke ubuthi nokungcola lokho kungaphakathi komzimba wakho.
- Kuyisithelo nge amavithamini amaningi nokuthi ilungele ukuhlanza izitho ezifana isibindi noma izinso.
- Uphayinaphu ukuvumela ukuthi uchaze kabanzi izitsha ezahlukahlukene kakhulu futhi imnandi ngempela ngalokho okuyikho ukudla okuhehayo kakhulu ukunciphisa umzimba.
Ngabe ukuphakelwa uphayinaphu kuphakamisa ini
Ukudla kwephayinaphu kumane kuhilela ukudla iphayinaphu kukho konke ukudla, ukwengeza lokhu kudla okunye ukudla okunama-calorie aphansi , okunamafutha aphansi ukuze wehlise isisindo ngokushesha nangendlela ephumelelayo. Lolu hlobo lokudla luvumela umuntu ukuthi ahlanze umzimba wakhe wonke ngokuphelele, asuse konke ukungcola kanye nemikhiqizo engcolile eyenzeka ngemva kokudla ngakunye.
Ngokwalokhu kudla, kuvunyelwe ukudla okuthathu kuphela ngosuku , futhi ngaphezu kwephayinaphu entsha, lokhu kudla kungafaka amagremu angu-400 eprotheyini yezilwane ezingenamafutha, njengenkukhu, i-turkey, inhlanzi, noma unogwaja. Njengoba ubona, lolu hlobo lokudla lunezinkinga eziningi zokudla okunempilo, ngakho-ke kufanele lulandelwe izinsuku ezine kuphela . Uma le ndlela yokunciphisa isisindo iqhubeka isikhathi eside, umuntu angase abe nezinkinga ezinkulu zempilo ngoba ayinikezi umzimba wakhe izakhamzimba ezidingekayo ukuze usebenze kahle.
Ukudla uphayinaphu
Ngezansi ngizokukhombisa isibonelo semenyu yalolu hlobo lokudla ehlala cishe izinsuku ezintathu.
Usuku lokuqala
- Ngesikhathi sokudla kwasekuseni ungadla izingcezu ezimbili zikaphayinaphu wemvelo kanye ne-toast yesinkwa esiphelele esinejamu encane.
- Ngokudla ungadla izingcezu ezimbili zikaphayinaphu wemvelo kanye inyama yenkomo yenkomo nge-broccoli encane esuswe ngeviniga namafutha.
- Esikhathini sakusihlwa ungaba nakho izibopho zesifuba ezimbili ezosiwe kanye nesaladi lethisi kanye nezilayi ezimbili zikaphayinaphu.
Usuku lwesibili
- Ngesikhathi sasekuseni ungaba nakho amakhukhi amabili okusanhlamvu, i-yogurt ecekethekisiwe nezincezu ezimbili zikaphayinaphu.
- Ukudla kwasemini 200 amagremu esalmon eyosiwe eceleni kwezingcezu ezimbili zikaphayinaphu.
- Esikhathini sakusihlwa ungaba nakho isaladi lethisi ne-tuna izingcezu ezimbili zikaphayinaphu.
Usuku lwesithathu
- Ngesidlo sasekuseni ungaba namakhukhi amabili okusanhlamvu, ikhofi nezinhlayiya ezimbili zikaphayinaphu wemvelo.
- Okokudla 200 amagremu webele eligosiwe ngemifino ebilisiwe nezinhlayiya zikaphayinaphu ezimbili.
- Esikhathini sakusihlwa ungenza ukhilimu wemifino ngesilimo esidliwayo esinamagatsha anamanzi, i-artichoke noma i-asparagus futhi izingcezu ezimbili zikaphayinaphu.
Uma ulandela lolu hlelo izinsuku ezintathu, uzohlanza kahle uhlelo lwakho lonke, uvimbele ukugcinwa kwamanzi, futhi ulahlekelwe yilawo makhilogremu engeziwe akukhathaza kakhulu. Kubalulekile ukukhumbula ukuthi lokhu kuyindlela yokudla yokuhlanza umzimba ngakho-ke akufanele kuthathe izinsuku ezingaphezu kwezintathu.
Umthengi wokudla kwephayinaphu
- Kubalulekile ukukhumbula ukuthi ukudla uphayinaphu kunakho ukuntuleka kokudla okunempilo, ngakho-ke akukhuthazwa ukuyilandela izinsuku ezingaphezu kwezingu-4. Kuwukudla okusizayo susa ubuthi umzimba futhi wehlise isisindo ngendlela esheshayo kodwa lokho akufanele inwetshwe ngesikhathi.
- Kuwukudla ikhalori eliphansi kakhulu ngakho-ke kufanele uqaphele kakhulu uma kuza ekumlandeleni ngoba ayinikezi izakhamzimba ezibalulekile.
- Kubhekwa njengokudla okuyisimangaliso ngalokho enakho umphumela obalulekile wokubuyela emuva, ngakho-ke uma ungashintshi imikhuba yakho kuqinisekile lokho ukukhuluphala futhi uthathe amakhilogremu amaningi kakhulu alahlekile.
- Akuyona indlela yokudla enconyiwe futhi ayeluleki kulabo abanakho Izinkinga zezinso.
Ngaphambi kokuba siqede, khumbula ukuthi ukuze ukudla kwephayinaphu kusebenze futhi ufinyelele imiphumela oyifunayo, uma usuqedile lolu hlelo lokunciphisa isisindo, kufanele udle ukudla okunempilo nokulinganiselayo okuhlanganiswe nokuzivocavoca kwansuku zonke. Ngale ndlela, uzogwema umphumela owesabekayo wokubuyela emuva futhi ulondoloze isisindo sakho. Abasekeli balokhu kudla bathi ungalahlekelwa amakhilogremu ama-2 ezinsukwini ezintathu nje , yingakho kubalulekile ukubonisana nochwepheshe wezokudla ngaphambi kokuqala lokhu kudla ukuze ugweme izinkinga ezinkulu zempilo. Uchwepheshe uzokuhlola futhi akutshele ukuthi ukuqala lolu hlobo lwendlela yokunciphisa isisindo kuyingozi noma cha.
Ngezansi ividiyo ezokusiza ukuthi ufunde kabanzi mayelana nokudla okudumile kwephayinaphu , izinzuzo zako, kanye nazo zonke iziphazamiso zako.