Gxila ekudleni, ukulala nokuzivocavoca
Ukuba nempilo kusho ukuthi unemikhuba enempilo. Ngakho-ke uyidla kanjani impilo enempilo nge-allergies? Ukudla okunempilo ngokudla kokudla akuyona into kuphela ezokusiza ukuba uphile. Ezinye izindlela zokuziphatha , ezihlakulelwa ngokuhamba kwesikhathi kanye nokuzibophezela empilweni yesikhathi eside, kuzokusiza endleleni eya empilweni enempilo. Ungamangala ukubona ukuthi imikhuba enempilo ingabandakanyi ukukhetha kokudla kodwa nezinye izinqumo zokuphila.
Nansi uhlu lwami lwezindlela ezingu-9 ezinempilo ezizokusiza ukuba ube nempilo, ngisho nokudla okubangelwa ukudla:
Umkhuba Wezempilo # 1: Khetha ukudla okunomsoco.
Ngokuvamile kunalokho, khetha izithelo, ama-veggies, okusanhlamvu okuphelele, ubisi olunamafutha aphansi kanye nokudla okunamandla amaprotheni. Bafaka i-wallop yokudla emkhakheni wezinga eliphansi ukuya olinganiselwe. Ngenxa yalokhu, lokhu kudla kuthathwa njenge-nutrient-rich. Ngesikhathi ungathola lokhu kudla yonke indawo, ukuzikhethela akulula ngaso sonke isikhathi.
Umkhuba Wezempilo # 2: Gwema isicupho sokudla okuningi okungenamsoco.
Ukulula, okusheshayo, okumnandi futhi okuncane kakhulu kuyilingo, kodwa kufanele ukwazi ukugqoka ukudla okungenamsoco. Kungani? Ngenxa yokuthi ukudla okungenamsoco kungase kube nomsoco-ompofu, kunika ama-khalori amaningi anezakhi ezimbalwa. Ngisho nosuku lokuzikhukhumeza, noma ingane esesiteji sokuthuthukiswa esikhuthaza ukudla okunomsoco, ukubuyela emuva endleleni yokudla okunomsoco kufanele kube yinto esemqoka kakhulu kumuntu onokudla okubangelwa ukudla.
Umkhuba Wezempilo # 3: Gxila ku-fiber.
Qonda indima ye-fiber, esiza ngokulawula ukudla, futhi unciphise ingozi yezifo ezingapheli ezifana nesifo senhliziyo, umdlavuza noma isifo sikashukela.
Uhlelo lokudla olubandakanya i-fibre luzogcwala izithelo, imifino, kanye nezinhlamvu ezigcwele. Lokhu kuzokusiza ukuba ulawule ukudla kwakho (funda: gwema ukudla okudliwayo) futhi ubeke isikhathi sakho sempilo yonke.
Umkhuba Wokuphila # 4: Gcina izinhlobo ezihlukahlukene zokudla ezizayo.
Ungadli ukudla okufanayo ngosuku nosuku ngaphandle. Phendulela izithelo ezahlukene kanye nemigodi ekudleni kwakho kanye nokudla okulula, futhi uhlose ukwenza njalo nawo wonke amaqembu okudla.
Ukuhlukahluka yi-spice yokuphila, ngemuva kwakho konke, kusiza ukugcina ukudla okunomsoco futhi impilo yonke ibaluleke kakhulu.
Umkhuba Wezempilo # 5: Ukuzivocavoca izinsuku eziningi.
Kungakhathaliseki ukuthi ukuhamba, i-yoga, ukugijima, ukubhukuda, noma ukushaya indawo yokuzivocavoca, thola ukuthi ungasebenza kanjani ekuzivocavoca umzimba. Ngokwezincomo zabantu abadala abavela kwi-Centers for Disease Control and Prevention (CDC), abantu abadala badinga amahora amabili / 2 ngesonto ngokuzivocavoca umzimba okulinganiselayo (ukuhamba okusheshayo) futhi kufanele benze ukuvivinya umzimba kwemisipha 2 noma ngaphezulu kwezinsuku ngesonto. Lezi zincomo zithatha amafomu ahlukahlukene, konke okuhloswe ukuhlangabezana nezidingo zokunciphisa umzimba ukuze kuthuthukiswe impilo. Izingane zidinga ihora lokusebenza ngokomzimba usuku ngalunye. Ukuzivocavoca kuzokusiza uzizwe unamandla futhi ukhuthazwe kakhulu ukwenza izinqumo zokudla okunempilo.
Indlela Yokuphila # 6: Thola ubuthongo obufanele.
Kungakhathaliseki ukuthi uneminyaka engakanani, wonke umuntu udinga ukulala okuthandekayo ubusuku bonke. Ukulala kugqugquzela ukukhula ezinganeni kanye nempilo yonke enhle kubantu abadala. Ngokusho kweNational Sleep Foundation, izingane ezincane kufanele zithole amahora angu-12-14 ebuthongo ngobusuku bonke; izingane zasenkulisa ezineminyaka engu-3-5 kufanele zithole amahora angu-11-13; izingane ezineminyaka engama-6 kuya kwengu-12, zihlose amahora angu-10-11 ebusuku; for intsha engu-13 nangaphezulu, ubuncane bamahora angu-7-8; kanye nabantu abadala, ubuncane bamahora angu-6.
Impilo enempilo # 7: Yidla ukudla okusiza ukugcina amasosha omzimba aphilile.
Ukudla okunevithamini A, C no-E kungase kuvuselele umkhuhlane onempilo, okubalulekile kubo bonke abantu abagulayo, kodwa ikakhulukazi kulabo abasakhulayo nalabo abanomdla wokudla okuningi .Zama ukubamba lezi zakhi ezinsukwini zakho zansuku zonke ukudla. Imithombo ye-vitamin A ihlanganisa imifino kanye nokudla kwezibisi. Ukudla kwe-Citrus ne-juice 100% yimithombo emihle ye-vitamin C, ne-vitamin E ingatholakala emafutheni, amantongomane, imbewu nezinhlanzi.
Umkhuba Wezempilo # 8: Ikhava "engozini" izakhi ezifana ne-calcium, i-vitamin D, insimbi, i-zinc, ne-DHA.
Ukuba nesidlo sokudla kusho ukuyeka ukudla okunye, kaningi izikhathi lokhu kungase kusho isilwane sonke sokudla, njengalabo besilisa.
Udinga ukwazi ukuthi ungadonsa kanjani ukuhluleka okukhona okungase kubangele ngokuthola indawo enempilo, engokoqobo yezinguquko zakho. Isibonelo, uma unobisi obuthakathaka ubisi, faka ubisi olungelona ubisi oluhlukile ukuze ubambelele "engcupheni" izakhi ze-calcium ne-vitamin D.
Umkhuba Wezempilo # 9: Yenza ama-smartgen substitutions esikhundleni .
Ngokuqinisekile, ungathola imikhiqizo engenayo gluten emakethe, kodwa ukuze ube nempilo uzodinga ukuthola imikhiqizo engenamakhitheni enamandla noma ukhethe okunye okusanhlamvu okuqukethe i-fiber. Kungani? Endabeni yemikhiqizo engekho gluten, izakhi eziyinhloko ezifana ne-B amavithamini ne-fiber angeke zongezwe kumkhiqizo ngemuva kokucutshungulwa. Hamba i-kilometer eyengeziwe ukuze uqiniseke ukuthi izakhamzimba zakho zokudla zihlelwe ngomsoco engqondweni.
Izinsiza
I-National Sleep Foundation
Izikhungo zokuLawula nokuvimbela izifo: Iziqondiso zokuzivocavoca
2010 Izinkombandlela Zedayimali yamaMelika