Akukona nje kuphela ukuthi inkathi yasehlobo iletha ubumnandi obuningi, izithelo zasezindaweni ezishisayo, izinsuku ezinhle ezinde, u-ayisikhilimu namaphathi e-pool, kodwa futhi iletha izinsuku ezishisa kakhulu ngezinye izikhathi.
Ukujabulela ihlobo kuhle, kunjalo, kodwa uke waqaphela ukuthi ukudla kwakho nesifiso sokudla kuyashintsha kancane? Kwenzeka okufanayo nasesifuyweni sakho. Ngaphandle kokubanika amanzi amaningi nokubagcina bengaphakathi, isimo sezulu esishisayo singaba nzima nasebholeni lakho elincane loboya. Kuhle ukuthi zikhona ezinye izindlela ongasiza ngazo isilwane sakho sishaye ukushisa.
Okokuqala, funda lawa macebiso ayisisekelo ongawasebenzisa ekudleni kwenja yakho ezinyangeni ezifudumele:
1) Cabangela ukunikeza ukudla okulula, okusha ehlobo - njengathi, izinja zivame ukudla kancane ezinyangeni ezifudumele. Noma, uma inja idla ukudla okomile kuphela, zama ukuyinika okuncane.
I-2) Ungakwazi ukwengeza ukudla okumanzi, noma umhluzi, ekudleni kwenja ukuze ukwandise amanzi futhi uvuselele isifiso sabo sokudla.
3) Ungakushiyi ukudla kwenja yakho isikhathi eside - amazinga okushisa angonakalisa ukudla ngokushesha okukhulu.
4) Faka phakathi ukudla okusha, okuluhlaza, nokupholisayo esidlweni senja yakho (okubhalwe ngezansi).
5) Qiniseka ukuthi inja yakho iyakwazi ukuthola amanzi ahlanzekile, ahlanzekile ngaso sonke isikhathi - izodinga amanzi amaningi ehlobo. Amanzi angabanda, kodwa angagodoli eqhweni, ngakho-ke awasicasuli isisu senja futhi awadali ukushaqeka ohlelweni lwenja.
6) Shintsha izikhathi zokudla zibe izikhathi ezipholile emini - ekuseni kakhulu nasebusuku kunokudla kakhulu phakathi nosuku.
7) Beka ukudla kwenja yakho endaweni epholile noma enomthunzi - ngaphakathi endlini ngokufanelekile.
Ukudla okulungele izinja ehlobo:
Amakhabe
Amakhabe angama-90% angamanzi ngakho enza ukudla kwehlobo okuhle kwazo zonke izilwane ezifuywayo. Afaka amanzi kakhulu, agcwele i-potassium namavithamini afana ne-B6, A no-C. KHUMBULA - susa zonke izimbewu ngaphambi kokuba uvumele isilwane sakho sidle. Imbewu ye-Watermelon, empeleni noma yiluphi uhlobo lwembewu esithelweni, ingadala ukuvaleka kwamathumbu ngakho-ke ingaba yingozi ezifuyweni.
Ukhukhamba
Ukhukhamba unamavithamini afana ne-B1, B7, C no-K kanye nethusi, i-magnesium ne-potassium. Lesi ukudla okulula kwesilwane sakho ngesikhathi sasehlobo. Okuqukethwe kwamacarbohydrate kanye nezinga likashukela kukhukhamba liphansi kakhulu futhi lokho kuwenza angabi nacala futhi abe ukudla okulula okunempilo.
Amanzi Kakhukhunathi
Kuyiqiniso elaziwayo ukuthi amanzi kakhukhunathi ayisiphuzo esiqabula kakhulu ehlobo, kodwa bewazi yini ukuthi isilwane sakho singasijabulela naso? Amanzi kakhukhunathi aphephe ngokuphelele ezifuyweni zakho ezifuywayo, agcwele ama-electrolyte, i-calcium, i-potassium ne-Vitamin C futhi asiza ngokupholisa isilwane sakho futhi asebenza njengomthombo omuhle kakhulu wokukhipha amanzi! Uma isilwane sakho singaphilile, unganciphisa amanzi kakhukhunathi ngamanzi angama-25% ukuze kube lula ukuthi isilwane sakho siphuze.
I-yogurt kanye ne-buttermilk
I-Buttermilk ne-yogurt kufanele ube nakho ngenkathi eshisayo. Amagciwane apholile (ngokomfanekiso nangokwezwi nezwi) axazulula izinkinga eziningi ezihlobene nokushisa. Amabhaktheriya e-lactic acid akhona ku-yoghurt ne-buttermilk anenzuzo ohlelweni lwesisu sesilwane sakho esifuywayo. Futhi iyi-probiotic yemvelo futhi igcina amathumbu enempilo futhi ephephile. KODWA, hlola ukuthi ayinawo ushukela, noma ama-sweeteners okwenziwa.
Umango
Nakuba kungase kube nzima ukwabelana nomango wakho owuthandayo, vumela isilwane sakho sijabulele kancane lesi sithelo sesizini esinisela emlonyeni futhi. Umango ovuthiwe ususa imbewu yawo futhi ikhasi langaphandle lilungele ngokuphelele izingane zakho ezinoboya. Umango unothile ngamavithamini afana no-A, B6, C, E, ama-antioxidants, ama-flavonoid kanye ne-fiber.
Amajikijolo
Amajikijolo anothile ngomsoco futhi athandwa yizilwane ezifuywayo eziningi. Amajikijolo aluhlaza anefibre ephezulu kanye novithamini C, namafutha aphansi, amakhalori aphansi noshukela nawo, futhi asiza ekwandiseni ama-antioxidants egazini.
Amaqabunga e-mint abilisiwe
Njengoba i-mint inezindawo zokupholisa ezimangalisayo ingaba isengezo esihle kakhulu eziphuzweni noma izibiliboco ozilungiselela izilwane ezifuywayo. Kodwa qiniseka ukuthi ubanika ngokulinganisela, inani elinconywayo liyiqabunga elilodwa ku-200 ml wamanzi.
Isikhathi sokuthumela: Jul-12-2024