Kutheni isidlo sakusasa sibizwa ngokuba sesona sidlo siyingozi, yaye zeziphi ezona zondlo zibalulekileyo ekufuneka siziqulathe?

Akungabazeki ukuba isidlo sakusasa sesona sidlo sibaluleke kakhulu kwimpilo yabantu.Ngaphezu kokumnika amandla kunye nomsebenzi ofunekayo ukuqala usuku lwakhe, esi sidlo sineenzuzo ezininzi ezifana nokulawula ubunzima kunye nokuphucula ukusebenza kwemisebenzi yomzimba. Ukutya isidlo esinempilo kunye esipheleleyo kwisidlo sakusasa kunokukunika ugxininiso olukhulu kunye nokusebenza ngcono emsebenzini, kwaye kukunika amandla kunye nokunyamezela ukwenza imisebenzi eyahlukeneyo yomzimba, kwaye ukutya isidlo sakusasa kubalelwa ekunciphiseni i-cholesterol egazini, kwaye kubalulekile. Ukongeza kwisidlo sakho njengoko Ngayo, ungabonelela ngokutya kwakho ngeevithamini ezininzi kunye neeminerali, ngakumbi ukuba ufuna ukulawula ubunzima bakho.

Kakade ke, ukutya isidlo sakusasa kubalulekile kubo bonke ubudala, kodwa kubaluleke ngakumbi ebantwaneni.Uhlolisiso olwenziwe yiAmerican Dietetic Association lubonise ukuba abantwana abatya isidlo sakusasa baqhuba bhetele yaye bafumene amanqaku aphezulu esikolweni naxa bedlala kunoontanga babo abangatyiyo. isidlo sakusasa.

Iinzuzo zesidlo sakusasa

Zininzi izibonelelo ezikhatywayo kwabo bangakukhathaleli ukutya isidlo sakusasa, njengokutshisa amanqatha amaninzi, ukulawula ubunzima, nokugcina amanqanaba aqhelekileyo e-cholesterol kunye ne-insulin, nto leyo enegalelo ekuthinteleni izifo ezininzi, kwaye abo batya isidlo sakusasa bahlala bonwabele ukutya okuninzi. ukugxininiswa kulo lonke Namhlanje, abaziva bediniwe ngokukhawuleza, ukongeza, isidlo sakusasa sibonelela ngamandla aneleyo okuphumeza imisebenzi yakho eyahlukeneyo yemihla ngemihla, kwaye kunegalelo elikhulu ekuphuculeni inkumbulo. Ukutshisa Amafutha Abo batya isidlo sakusasa batshisa iikhalori ezininzi imini yonke kunabo bangasityiyo isidlo sakusasa.

Isidlo sakusasa esihlanganisiweyo sinegalelo ekwandiseni imvakalelo yokuhlutha imini yonke, kwaye kunceda ukuba ukhethe iintlobo zokutya okunempilo kwezinye izidlo zasemini.Umntu ongasityiyo isidlo sakusasa uya kuziva elambile kakhulu emva kweeyure ezininzi, nto leyo enokumenza ukukhetha iintlobo zokutya okungenampilo ezifana nezo zigcwele amanqatha Ityebile kwiikhalori ukuhlawulela ukulamba.Ngokuphathelele umntu odla isidlo sakusasa esipheleleyo kunye neentlobo ezahlukeneyo, akayi kubandezeleka kulo mbandela.Kubalulekile ukuba uqaphele apha ukuba izidlo zakusasa ezinxulumene namafutha avuthayo zezo zidlo ezinempilo eziqulethe inani elaneleyo leeprotheni okanye iinkozo ezipheleleyo, Kwaye ungatyi nasiphi na isidlo esityebileyo ngamafutha kunye neekhalori kuya kunceda ukutshisa amanqatha.

Ubonelelo lwamandla Ukutya isidlo sakusasa esiqulethe isixa sefayibha kunye neeproteni kunceda ukuthomalalisa imvakalelo yakho yokudinwa emini, kwaye kwandisa amandla afunekayo ukwenza imisebenzi eyahlukeneyo yemihla ngemihla xa kuthelekiswa nabo batya isidlo sakusasa esityebileyo okanye abenzayo. Umele ukuba uqaphele ukuba ukutya isidlo sakusasa yonke imihla kukunceda ukuba wenze imisebenzi yakho eyahlukeneyo ngamandla, ngelixa ungatyi kukhokelela ekubeni uzive udiniwe kwaye ubuthathaka kakhulu nangaphandle kokwenza imisebenzi emininzi kunye nemisebenzi.

Ukulawula inqanaba le-cholesterol Abantu abangatyi isidlo sakusasa bahlala besengozini yezifo ezinxulumene ne-cholesterol kuba ukungasihoyi esi sidlo kunyusa izinga le-cholesterol egazini, kwaye banengxaki yokungalingani kwe-insulin xa kuthelekiswa nabantu abadla isidlo sakusasa rhoqo, ngoko ke, Kubalulekile ukugcina isidlo sakusasa esinempilo ukuze kugcinwe impilo yamalungu omzimba kunye nemisebenzi, ngakumbi abo bathwaxwa yi-cholesterol ephezulu okanye banesifo seswekile.

Ukuphucula imemori Ukutya ukutya okunempilo okunika amandla ekuseni kunceda ukuphucula imemori kunye nokwandisa ukugxila, kwaye kufuneka ubeke ingqalelo kuhlobo lokutya okudliwayo, njengoko ukutya okutyebileyo kumafutha kunye neekhalori eziphezulu zithintela ukugxila kunye nememori emini. Ngoko ke, kubalulekile ukuba utye ukutya okunempilo kusasa ukwandisa ukugxila kwakho kunye nokuphucula imemori yakho.

Ukutya kwesidlo sakusasa Ukufumana izibonelelo eziphezulu ezinxulumene nokutya kwasekuseni, khetha ukutya okunempilo kunye nokufanelekileyo okwahlukileyo kwaye kuqulethe iziqhamo ezaneleyo, imifuno, ukutya okuziinkozo, iimveliso zobisi ezinamafutha aphantsi okanye ezingenamafutha, kunye neeprotheni, kwaye nantsi eyona nto ibalulekileyo. izinto ekufuneka zifakwe kukutya kwakho kwasekuseni kwesi sidlo:

I-Oats: I-oats yenye yezona zinto zibalulekileyo zokutya ezinegalelo ekugcineni amanqanaba e-cholesterol, kwaye i-oats inefuthe elibalulekileyo ekuphuculeni imemori kunye nokwandisa izakhono zoxinaniso, ngakumbi ebantwaneni, xa kuthelekiswa nokutya okuziinkozo okulungiselelwe, ngoko qiniseka ukuba uquka i-oats kwi-oats. ukutya kwakho ngokubanzi kunye nesidlo sakusasa ngokubanzi.

I-Grapefruit: I-Grapefruit iqulethe ixabiso elikhulu le-vitamin "C" kunye ne-vitamin "A" kwaye inefuthe elihle ekuphuculeni isiphumo samachiza kunyango lomhlaza.I-grapefruit inokongezwa kwisidlo sakusasa okanye idliwe ngendlela yejusi entsha.

Amaqanda: Ukutya amaqanda ngesidlo sakusasa kunegalelo elikhulu ekunciphiseni ukuziva ulambile kwaye ngaloo ndlela unciphisa ukutya okutyayo emini xa kuthelekiswa nabantu abangawatyiyo amaqanda kwisidlo sakusasa okanye bawabuyisele ngesonka. , kodwa iyanyamalala ngokukhawuleza ngokungafaniyo nemvakalelo enika amaqanda Ngoko ke, ukuba ufuna ukulawula ubunzima bakho, kungcono ukuba udle amaqanda kwisidlo sakusasa yonke imihla.

Ikofu: Ukutya ikofu kwisidlo sakusasa kunegalelo ekuphuculeni impilo kakhulu kwaye ngeendlela ezininzi.Ukuyitya kunciphisa ukudakumba kunye nokudandatheka, kunciphisa umngcipheko wesifo seswekile se-XNUMX kunye neentlobo ezithile zomhlaza, kunye nencasa kunye nevumba lekofu elinceda ukuphucula isimo sengqondo kunye ikunika ugxininiso olufunekayo ukuze uqale usuku lwakho. Kwaye ukuba ucinga ukuba akukho xesha lokutya isidlo sakusasa, mhlawumbi kufuneka uhlolisise ngokwakho, kuba ukhetho lwesidlo sakusasa luninzi kwaye lulula kwaye lunokulungela kwaye lube nempilo ngexesha elifanayo,

Nazi ezinye iindlela ezilula ukuseta:

I-yoghurt enamafutha aphantsi kunye neziqhamo zakho ozithandayo. I-whole-grain breakfast cereal enobisi olunamafutha aphantsi kunye namaqhekeza eziqhamo.

Amaqanda abilisiwe kunye neebhanana.

 Ipleyiti yamaqanda aqhotsiweyo kunye nemifuno kunye neqhekeza le-toast epheleleyo.

Itshizi kunye namaqhekeza eziqhamo.

Kukhethwa ukuba ukuphephe ukutya okutyebileyo ngamafutha, okufana neelekese, ukutya okuqhotsiweyo, okanye okutyebileyo kwizithinteli, okanye imortadella etyebile ngetyuwa namafutha.

Ukuqukumbela, impilo yakho yeyona nto ibalulekileyo onokuthi unikeze kwaye uyigcine, kwaye isidlo sakusasa sinokunika amandla omzimba wakho, umsebenzi kunye nempilo ukugqiba usuku lwakho, ke qiniseka ukuba uyitya yonke imihla ngamaxesha athile, ukukhusela umzimba wakho kwizifo. kwaye ukonwabele ugxininiso kunye nenkumbulo eyomeleleyo, kwaye ukuba unenkxalabo ngokutshisa amanqatha agqithisileyo kunye nokulawula Umzimba wakho kufuneka ugcine ukutya okunempilo kunye nokugqibeleleyo okubandakanya iiproteni, ukutya okuziinkozo, iimveliso zobisi ezinamafutha aphantsi, iziqhamo, kunye ne-caffeine encinci. ungakutyesheli ukulungiselela isidlo sakusasa, nokuba uxakeke kangakanani na, kuba umsebenzi wakho ekugqibeleni awubalulekanga ngaphezu kwempilo yakho; Kuba ngaphandle kwempilo yakho, awuyi kukwazi ukugqiba umsebenzi wakho ngokupheleleyo.