Uma ufuna ukugwema ukuzizwa uphansi ebusika, kubalulekile ukuthi uhlale usebenza (ngokomzimba nangokwengqondo) futhi udle ukudla okunempilo okubeka phambili ukudla okuthile okuhle esimweni sakho sengqondo.
Ukudla ukudla okulandelayo ngeke kukugcine unomdlandla, kodwa kuzoqinisa nesimiso sakho somzimba futhi kukusize ugcine umzimba wakho usesimweni esihle futhi wehlise nesisindo:
Beet
Njengoba icebile nge-iron, ama-beet angumthombo omuhle kakhulu wamandla , ikakhulukazi lapho amazinga okushisa abandayo esongela ukuthinta isimo sakho sengqondo. Lo mbhida obomvu oqinile unikeza ne-fiber eningi, i-potassium (efanele imisipha), kanye namavithamini B no-C.
Pera
Ukufaka lesi sithelo ekudleni kwakho (njenge-dessert noma njengesidlo sokudla okulula kuyimibono emihle) kuzokusiza ukulwa nokukhathala, ngoba yilowo kanye umsebenzi wesinye sezakhamzimba zaso: i-vitamin B12 . Sicebile futhi nge-fiber (yingakho silungele ukwehlisa isisindo) kanye ne-vitamin E.
Ukholifulawa
Ama-omega-3 fatty acids ewanikezayo awusizo kakhulu esimweni sengqondo sabantu . Ezinye izizathu zokudla lesi sitshalo esibizwa ngokuthi i-cruciferous hhayi nje ebusika, kodwa unyaka wonke—ikakhulukazi uma ufuna ukwehlisa isisindo—ukuthi sinama-calories aphansi futhi sinama-fiber amaningi.
UPomelo
Ingilazi yejusi likagrapefruit elisanda kucindezelwa ngesikhathi sasekuseni iyisiphuzo esiphelele lapho amazinga okushisa ehla . I-grapefruit, ewumthombo oshisa amafutha kanye nokuqinisa imetabolism, igcwele i-vitamin C, eqinisa amasosha omzimba ngokumelene nemikhuhlane, umkhuhlane, nezinye izifo, kanye ne-potassium, i-lycopene, ne-choline, ezinhle kakhulu empilweni yenhliziyo.