6 Okusemqoka kokunqamuka kokuya esikhathini sokudla kweMiddle Diet yakho

Sebenzisa i-Calcium, iFiber, nokuningi!

Ukunqamuka kwesikhashana yisikhathi empilweni yakho lapho ukudla kudla. Nakuba sibonakala singapheli njalo lokho esikudlayo, lokho esikukalayo, nendlela esibukeka ngayo, ukuyeka esikhathini sokukhipha esikhathini kunika ukunaka okukhethekile ukubaluleka kokudla okunempilo. Ukwengeza lokho ukunciphisa umzimba kanye nezingozi zezempilo ezikhuphuka ngeminyaka, futhi kusobala ukuthi kufanele senze zonke izibalo zekhalori okuthile okuhle. Sibeka kanjani izinto ezibaluleke kakhulu lapho sibhekene nazo zonke lezi zidingo eziphikisanayo? Sifuna ukuhlala siphelile, sibheke okuhle, kodwa nokho singabi ngaphezulu. Lapho senza izinqumo zethu zansuku zonke, yikuphi okudingekayo ukudla?

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I-yogurt

Njengoba uthola esikhathini sokudlulela esikhathini esizayo, impilo ye-bone igxila. I-calcium yansuku zonke iyingxenye yeresiphi yamathambo aqinile, kanye ne- vitamin D nokuzivocavoca. Imikhiqizo yobisi ephansi kakhulu njengama yogurt, ama-sardine, ama-alimondi, ijusi elilanjelwe i-orange kanye namanzi amaminerali ayindlela yonke yokuthola i-calcium yakho ekudleni. Uma unquma ukusebenzisa i-supplement, qiniseka ukuthi inombhalo we-USP (i-United States Pharmacopeia) kuwo ukuze uqiniseke ukuthi awunayo i-contaminants efana nokuhola. Isamba sakho sezinsuku zonke se-calcium kufanele sibe ngu-1200mg, kufaka phakathi kokubili izithako kanye nemithombo yokudla.

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Oatmeal

I-fiber yetshezi iyingxenye yesitshalo esingenakugaya kalula. Ukwengeza i-fiber ekudleni kwakho ngendlela yokudla, izithelo, nemifino kunganciphisa i-cholesterol, i-glucose yegazi ephansi, nokuvimbela ukudliwa-konke ukukhathazeka kwezempilo lapho ufika esikhathini sokuqeda esikhathini nangaphezulu. Inenzuzo eyengeziwe yokwenza uhambe kancane ukuhlafuna, okungakusiza udle kancane kancane futhi ubhalise uma ugcwele. Zama ukuthatha indawo eyodwa ekusizeni usuku lwe-carbohydrate ehlanjulisiwe njengesinkwa esimhlophe noma i-pasta enenguqulo yonke yokusanhlamvu njenge-oatmeal. Okungcono, uzothola cishe amagremu angu-21 ngosuku ukugcina uhlelo lwakho lokugaya lusebenza kahle.

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Amanzi

Encwadini yakhe, uLarrian Gillespie ubiza amanzi, "i-oksijeni yetshezi." Futhi njengoba nje umoya-mpilo ukondla wonke ama-cell, amanzi abalulekile kulabo besifazane abanesifo sofuba ukuze bafake amangqamuzana, bathuthukise isikhumba futhi basuse ubuthi obuvela emzimbeni. Zama okungenani u-quart nengxenye ngosuku. (Uma ulinganisa ebhodleleni elikhulu noma umgeji ekuqaleni kosuku, ungabona intuthuko yakho bese uzama ukuqeda ngesikhathi sokulala.)

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Amafutha e-Olive

Udinga amanye amafutha ekudleni kwakho usuku ngalunye. Amafutha asiza ama-hormone alinganisiwe, isifiso sokudla, impendulo ye-insulin, kanye ne-vitamin absorption. Kodwa wonke amafutha awadalwa alinganayo. Ukwandisa inani lamanoni angama-monosaturated kunganciphisa i-cholesterol yakho esikhundleni sokungeza inkinga. Ukuhambisa amafutha omnqumo noma i-canola yebhotela ekuphekeni kwakho kuyisiqalo esihle.

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Soy

I-Soy iqukethe i-phytoestrogens, engabesifazane abathile abangathuthukisa izimpawu zokuya esikhathini . Ngaphandle kwalezi zitshalo ze-estrogen ngokwabo, ama-isoflavone e-soy nawo enza abanye besifazane bakhiqize i-equol - i-estrogen eningi emathunjini, okungasiza futhi ngokwemvelo ukuphatha ukukhanya okushisayo nezinye izimpawu. Ama-hormone eceleni, i-soy ingumthombo omkhulu we-fibre futhi ezinye izinhlobo ze-tofu nazo zinikeza i-calcium. Uma ufaka isobho ukuze uthole inyama ebomvu okungenani kabili ngeviki uzobe uthayipha ibhalansi ukuya empilweni yokumisa esikhathini.

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Izithelo Fresh nemifino

Izithelo nemifino enemibala ilayishwa amavithamini, amaminerali, ama-antioxidants, kanye ne-fiber. Uma uqala ukudla izithelo ezingenamnandi kunama-dessert ushukela futhi ukhulise imifino yakho ngenkathi unciphisa ukudla okubomvu, uhamba ngendlela eyokusiza ukuba ulahlekelwe isisindo, ugcine igxcose yegazi lakho lizinzile, futhi uncelise iseli ngalinye ngaphandle kokugubha imishanguzo . Kunzima ukuphikisana nalokhu.

_Imithombo:

_{UGillespie L. Ukudla Kwemenyu Yokudla . Beverly Hills, CA: Healthy Life Publications; 2003.}

_{Jou HJ, Wu SC, Chang FW, Ling PY, Chu KS, Wu WH. Umphumela wokukhiqizwa kwamathumbu we-intestinal we-equol kumpawu zemithi yokwelashwa kwabesifazane abaphathwe nge-soy isoflavones. I-Int J Gynaecol I-Obstet. 2008 Jul; 102 (1): 44-9.}