Indlela Ukudla Kwe-Junk Kukuthinta Ubuhlungu Bakho Bokugcina
Uma ubuhlungu, yini embi ngokudla okuncane okududuzayo? Awu, lutho, uma nje uyidla ngokulinganisela. Izinkinga zivela, noma kunjalo, uma udla ngokweqile ekudleni okungenamsoco. Uyazi kanjani ukuthi uyodla uma unesihlungu esingapheli ? Ake siqale ngalokho esingadli.
Okungafanele Ungadli
Namuhla, abaningi baseMelika badla amakholori amaningi kunalokho abadinga ngempela.
Ukudla okuningi ozikhethayo kungase kube phezulu ezikhungweni ezingenakulungile, njengamafutha agcwele , ushukela nosawoti. Ukudla ama-calories amaningi namafutha agxilile akusigcini nje ekutheni sikwazi ukukhuluphala ngokweqile kodwa empeleni kungakwandisa ukuqina kobuhlungu bethu obungapheliyo. Ukudla okungenamkhawulo kwezithelo nemifino kuye kwaphakanyiswa ukwandisa ukuvuvukala emzimbeni, okungaba nokukhathazeka ngokukhethekile uma unesifo samisipha noma somzimba. Kulabo abane- arthritis , ukudla okungenamsoco (okungaphezulu kwama-kilojoule) kungaba inkathazo kabili ngoba isisindo esengeziwe sandisa ukucindezela kwamalungu.
Isisindo esingeqile, ubuhlungu obungaphezulu
Ngisho noma isimo sakho sosizi esingapheli singenziwa sibi kakhulu ngokuvuvukala, abacwaningi bathole ukuthi abantu abanezinhlungu ezingapheliyo futhi abaqine kakhulu bavame ukubika amazinga obuhlungu obukhulu kunabo abagcina ubukhulu obuhle. Ingabe lokhu kusho ukuthi kufanele uhambe ngokudla okuqinile? Mhlawumbe hhayi, kodwa kufanele uqaphe isisindo sakho nobuhlungu bakho ukuqinisekisa ukuthi okungenani uyeka ukuthola isisindo futhi uqinisekise ukuthi ubuhlungu bakho abubi nakakhulu.
Iziqondiso Eziyisisekelo Zokudla Okunempilo:
- Yidla izithelo nemifino eningi , ikakhulukazi imifino eluhlaza kanye nezithelo ezintsha. Izinhlobo ezifriziwe nazo zinhle. Khetha amathini njengendlela yokugcina yokugcina, njengoba kungenzeka ukuthi banomsoco ophansi kakhulu we-sodium nokuncane kunabalingani bawo abasha noma abaqhwa.
- Yidla ubhontshisi obuningi kanye nohlamvu oluphelele . Hlanganisa ama-chickpeas emasaladi, shiya kusuka kumhlophe kuya kwesinkwa sesiliva noma uqale ukusebenzisa i-pasta egcwele okusanhlamvu. Izinguquko ezincane ekudleni kwakho kwansuku zonke zingenza umehluko omkhulu.
- Sika ukudla okucwengisiwe , okufana nalabo abaneshukela elingeziwe nalabo abacutshungulwayo. Esikhundleni sebhasi yasidla sasekuseni, yiba ne-toast ye-wheat nge sitrobheli egcina. Khetha ukudla okunomsoco kunendawo yekhalori elingenalutho.
- Phuza amanzi amaningi . Ngokungafani ne-soda noma ijusi, amanzi azokugcina u-hydrated ngaphandle kokufaka amakholori engeziwe. Ngisho noma i-cola yokudla iphansi-ikhalenda noma ayikholori, ngokuvamile igcwele i-sodium ne-caffeine. Uma ungeke ukwazi ukusebenzisa isisu samanzi aphansi, zama ukufaka izingcezu zelamula noma ikhukhamba. Ungasebenzisa i-flavourings epholile, kodwa qiniseka ukuthi unake amazinga abo ase-sodium.
Uma uthola ezinye izimo zezokwelapha ngaphezu kokuhlupheka kwakho okungapheli, ukudla okunempilo kubaluleke nakakhulu nakakhulu. Khumbula ukuthi uma unokudla okukhethekile, okufana nesifo sikashukela noma isimo senhliziyo, kufanele ulandele imihlahlandlela evezwe udokotela noma umsoco. Uma ungaqiniseki ukuthi uzoqala kuphi, yenza i-aphoyintimenti nodokotela wakho. Ukudla okunempilo kuyisinyathelo esifanele lapho uhlala nobuhlungu obungapheli .
Ukuze uthole izeluleko ezingcono kakhulu ohlelweni lokudla okunomsoco wezinhlungu ezingapheliyo, hlola lesi sihloko mayelana nokudla okulwa nokuvuvukala nguMhlahlandlela Wokudla.
Imithombo
Hitt Holli C, McMillen Robert C, Thornton-Neaves Tonya, Koch Karen noCosby Arthur G. Ukunciphisa Ukukhuluphala Nezinhlungu Ku-General Population: Imiphumela evela eSifundweni Sokukhula Kwesisindo SaseNingizimu. I-Journal of Pain. Umqulu 8, Issue 5, Amakhasi 430-436 (May 2007)
I-Seaman DR. State Proinflammatory State Ukudla: Isizathu Sokugula Okungapheli Nezinye Izifo Ezidambisayo? I-Journal of Manipulative and Physiological Therapeutics. 2002 Mar-Apr; 25 (3): 168-79
UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. Izinkombandlela Zokudla kwabaseMelika, ngo-2005. Ukutholakala ngo-5/2/09.