Izithelo zidlala indima ebaluleke kakhulu empilweni ekuseni . Zicebile ngoshukela wemvelo , izithelo zinikeza umzimba amandla . Ngaphezu kwalokho, okuqukethwe kwazo kwamanzi amaningi kusiza ekunikezeni amanzi futhi kususe imfucuza ngenxa yokuqukethwe kwefayibha . Ukuze uthole lezi zinzuzo ezintathu— uketshezi , amandla, kanye nokuthuthukiswa kokuhamba kwamathumbu—lezi zithelo ezilandelayo zifaneleka kakhulu:
Iplamu , igrapefruit, i-orenji, uphayinaphu, ubhanana, i-apula, ama-strawberry, i-kiwi, i-cherry, ama-raspberry, ikhabe.
Wonke umuntu uyazi ukuthi ukudla kwasekuseni kudla okubaluleke kakhulu kosuku. Akugcini nje ngokuhlinzeka umzimba ngezakhamzimba ezidingekayo ukuze uthole amandla usuku lonke, kodwa futhi kuvuselela umzimba ngemva kwamahora amade okulala kanye nokungasebenzi ebusuku. Ukufaka izithelo kulesi sidlo sokuqala kusiza ekuvuseleleni i-metabolism , ukuzinzisa ushukela egazini, kanye nokunakekela uhlelo lokugaya ukudla kusukela ekuqaleni.
Izinzuzo zokudla izithelo ngesidlo sasekuseni
Ukudla izithelo ngesidlo sasekuseni kungenye yemikhuba enconywa kakhulu ochwepheshe bezokudla ngoba ihlanganisa amanzi , i-fiber , amavithamini, amaminerali, kanye nama-antioxidants ekudleni okukodwa. Le nhlanganisela ikhuthaza ukuqala kosuku okusebenzayo , ithuthukisa ukusebenza ngokomzimba nangokwengqondo, futhi isiza ukugcina ukusutha ekuseni.
Izithelo zinikeza ushukela okhishwe ngokwemvelo osebenza njengophethiloli wobuchopho ngaphandle kokubangela ukwanda okukhulu koshukela egazini lapho kukhethwa izinhlobo ezicebile nge-fiber kanye ne -glycemic index ephakathi . Ngaphezu kwalokho, ukuba khona kwevithamini C, ama-polyphenols, namanye ama-antioxidants kusiza ukunciphisa ukukhathala nokuvikela amaseli ekucindezelekeni kwansuku zonke kwe-oxidative.
Enye inzuzo ebalulekile umphumela wayo ekuhambeni kwamathumbu . I-fiber encibilikayo nengancibiliki ezithelweni ezifana nama-apula , ama-kiwi , amapheya , namajikijolo ithuthukisa ukuqina kwendle, ivimbela ukuqunjelwa, futhi isiza amathumbu ukuthi asebenze njalo—okuyinto ewusizo kakhulu uma izithelo zidliwa esiswini esingenalutho ekuseni noma ngesidlo sasekuseni. Le fiber iyasiza futhi ekususeni imfucuza emzimbeni, ikhuthaze ukukhishwa kwendle ngokwemvelo.
Kuhle ukukhumbula ukuthi inketho engcono kakhulu ukudla izithelo eziphelele , hhayi ukuziphuza njengojusi. Ukufaka ujusi kususa i-fiber eningi, futhi ushukela umuncwa ngokushesha okukhulu, okuphakamisa inkomba ye-glycemic. Ukudla yonke ingxenye kudinga ukuhlafunwa, kwandisa ukusutha, futhi kulondoloza iningi lamavithamini ayo.
Izithelo ezinhle kakhulu zesidlo sasekuseni nokuthi kungani zisebenza kahle kangaka
Ngaphezu kwezithelo esezishiwo (iplamu, igrephusi, i-orenji, uphayinaphu, ubhanana, i-apula, ama-strawberry, i-kiwi, i-cherry, ama-raspberry, ikhabe), kunezinye ezivelele ngendlela ekhethekile ngephrofayili yazo yokudla okunempilo uma zidliwa ekuseni.
- Izithelo ezibomvu (ama-blueberry, ama-raspberry, ama-strawberry)Bacebile kakhulu antioxidantsZiqukethe i-vitamin C kanye ne-fiber, enokuqukethwe okulinganiselwe kukashukela. Zisiza ekulawuleni ushukela, zikhulise ukusutha, futhi zilungele ukungezwa ku- iyogathi, oatmeal i-muesli.
- I-AppleInikeza i-pectin, i-fiber encibilikayo Kuthuthukisa ukugaya ukudla, kusiza ukugcina amazinga kashukela egazini ezinzile, futhi kudala umuzwa wokugcwala isikhathi eside. Kuyisithelo esiguquguqukayo kakhulu esihambisana kahle ne canelaamantongomane noma amabhotela amantongomane.
- Banana: Umthombo we potaziyamu kanye ne-magnesium, okunconywa abantu abakhuthele noma labo abaziqeqesha ekuseni. Isitashi sayo esingamelani nokudla sinikeza amandla ahlala isikhathi eside futhi, kuhlanganiswe namaprotheni noma amafutha anempilo, kuvimbela ukwanda kwe-glucose.
- I-orange namanye ama-citrusAmawolintshi aphelele, amagrephuphu, noma ama-tangerine anikeza ukudla okuningi uvithamini CAmanzi kanye nefayibha. Kusiza ekulweni nokukhathala kwasekuseni futhi kuthuthukise ukumuncwa insimbi kokunye ukudla.
- ikiwiKulinganiswe kakhulu ku- lawula ukuhamba kwamathumbu Ngenxa yokuqukethwe kwayo kwe-fiber kanye nama-enzyme okugaya ukudla, inikeza i-vitamin C eningi kunezithelo eziningi ze-citrus futhi ine-glycemic index ephansi.
- I-papayaIcebile ngamavithamini A no-C, i-potassium, kanye ne-fiber. Iqukethe i-enzyme upapaokwenza kube lula ukugaya ukudla futhi kungaba mnandi kakhulu kubantu abanokugaya ukudla okunzima kusukela ekuseni.
- Pera: Okuqukethwe kwayo okuphezulu ku amanzi Futhi okuqukethwe kwayo yi-fiber kwenza kube yisithelo esimanzi futhi esigcwalisayo. Ifanele labo abadinga ukulawula ukudla kwabo ushukela ngaphandle kokuyeka ubumnandi bemvelo.
- AmagilebhisiZinikeza ama-antioxidants kanye namandla asheshayo. Kunconywa ukulawula inani, ikakhulukazi kubantu abafuna [ukudla/isengezo esithile/njll.]. ukulawula isisindo noma ushukela wegazi, futhi njalo uhamba nazo namaprotheni noma amafutha anempilo.
Akukho sithelo "esibi" ngesidlo sasekuseni, kodwa uma ufuna ukugwema ukwanda koshukela kanye nendlala yokuqala, kungcono ukubeka phambili lezo eziqukethe i-fiber eningi futhi ezinomthelela olinganiselayo we-glycemic, ugcine ezimnandi kakhulu noma ezivuthiwe kakhulu ukuze uzihlanganise nokunye ukudla okulinganisela impendulo ye-metabolic.
Inhlanganisela engcono kakhulu
Okungcono kakhulu, izithelo zasekuseni kufanele zihlanganiswe nokunye ukudla okunikeza izakhamzimba futhi kusize ekugayweni kokudla emahoreni okuqala osuku. Izithelo kufanele zihlanganiswe nokunye ukudla okukusiza uzizwe usuthi futhi uhlale umatasa kuze kube yilapho udla ukudla okulandelayo ngaphandle kokudinga ukudla okulula.
Ukudla esikuncomayo yilokhu okulandelayo:
I-yogurt, ucezu lwesinkwa esiphelele , ushizi olula, amaqanda, amakhekhe ommbila noma elayisi, noma yikuphi okunye ukudla okunikeza isilinganiso esilungisiwe sama-carbohydrate anempilo.
Ngaphezu kwalokho, ukuze kufezwe isidlo sasekuseni esilinganiselayo nesiphelele ngempela, kunconywa ukuthi ipuleti lihlanganise amaqembu amathathu ayinhloko ezakhamzimba:
- Izithelo ezicebile nge-fiber: i-apula, i-kiwi, amajikijolo abomvu, i-pear, izithelo ze-citrus, i-papaya, njll.
- amaprotheni ekhwalithi: iyogathi yemvelo noma yamaGreki, i-kefir, ushizi omusha, amaqanda, ucezu lwe-ham esezingeni eliphezulu noma ezinye izindlela ezisekelwe ezitshalweni njengeyogathi yesoya.
- amafutha anempilo: amantongomane (ama-alimondi, ama-walnut, ama-hazelnuts), imbewu (i-chia, ithanga), Aguacate noma ama-nut butter angenashukela owengeziwe.
- Ama-carbohydrate ayinkimbinkimbi (ongakukhetha): ama-oat flakes, i-muesli yendabuko, isinkwa se-wholemeal noma isinkwa se-semi-wholemeal.
Ezinye izibonelo ezisebenzayo zifaka i-yogurt enamajikijolo nama-walnuts, i-toast kakolweni ophelele enebhotela lamakinati nezingcezu zebhanana, isitsha se-oatmeal esinezingcezu zama-apula nesinamoni, noma isitsha se- papaya esine-yogurt nembewu ye-chia. Lezi zinhlanganisela zinikeza ukusutha , amandla aqhubekayo, kanye nezinhlobonhlobo zezakhamzimba ezincane ngaphandle kokusebenzisa ama-pastry noma okusanhlamvu okucolisisiwe.
Izithelo zonyaka
Imvelo yenziwe kahle, futhi kuyasiza ukwazi ukuthi izithelo nokudla kwesizini kufaneleka kakhulu ukudliwa kuye ngesikhathi sonyaka . Unyaka wonke, ungathenga izithelo zesizini ezitolo ezinkulu. Ukudla izithelo zesizini kubalulekile ngoba, ngaphezu kokuba zishibhile, zizoba zivuthiwe , zibe nokunambitheka okungcono, futhi zinikeze umzimba amavithamini owadingayo ebusika noma ehlobo.
Ukukhetha izithelo zesizini kusho nokucubungula okuncane , njengoba zingadingi isikhathi eside sokugcina ebanda noma ukuthuthwa okubanzi. Lokhu kuhumusha ekulondolozweni okungcono kwezakhiwo zazo zokudla okunempilo kanye nomthelela ophansi emvelweni. Isibonelo, ezinyangeni ezifudumele, izithelo ezinamanzi amaningi, njengekhabe nekhabe , ziningi futhi ziyasiza ekulweni nokushisa; kanti ezinkathini ezibandayo, izithelo ze-citrus, ama-apula, namapheya zivamile, zinikeza inani eliphakeme le-vitamin C kanye nama-antioxidants awusizo kakhulu ohlelweni lokuzivikela komzimba.
Kuwukuhlakanipha futhi ukulalela ubizo lwemvelo. Ngezinye izikhathi umzimba wakho ufisa isithelo esithile, noma uthola ukuthi isithelo esithile siyanelisa kakhulu. Kubalulekile ukuqaphela lokhu nokulandela izifiso zakho. Lokhu kudla noma izithelo umzimba wakho ozicelayo cishe zinikeza amavithamini owadingayo ngaleso sikhathi sonyaka.
Ngaphandle kwezikhathi zonyaka, kuyalulekwa ukushintshashintsha ukudla kwakho izithelo phakathi nesonto ukuze uthole izakhamzimba eziningi . Ukushintshanisa izithelo ezibomvu, izithelo ze-citrus, izithelo eziphuzi, kanye nezithelo eziluhlaza kuqinisekisa ukuba khona kwezinhlobo ezahlukene zama-antioxidants, ngayinye inemisebenzi ehambisanayo ekuvikeleni umzimba.
Ukufaka izithelo njalo ekudleni kwasekuseni, ukuzihlanganisa namaprotheni namafutha anempilo, nokubeka phambili izithelo zesizini, kuyindlela elula yokuthuthukisa ikhwalithi yokudla okunempilo kokudla kwakho, ukulawula kangcono isifiso sakho sokudla, nokujabulela amandla engeziwe nokucaca kwengqondo kusukela ekuqaleni kosuku.