Amacebiso aluncedo kwabo bathwaxwa kukubhitya kakhulu

Ukuba uphethwe kukubhitya kakhulu, kufuneka ulandele la macebiso:

1- Yitya ukutya okutyebileyo kwiikhalori ezinje ngeembotyi, iinkozo, inyama, isonka, irayisi, iziqhamo ezomisiweyo kunye namandongomane.

I-2- Ukwazisa imifuno ekutyeni, njenge: iimbotyi zaseFransi, i-cauliflower, iklabishi yaseTshayina, i-carrots, i-lettuce, isipinashi, i-asparagus, ithanga okanye isitshalo seqanda.

I-3- Ukwazisa iinxalenye eziphilileyo zenyama ebomvu ekudleni, uqaphele ukuba ungadli kakhulu ukuze ungaphakamisi i-cholesterol.

4- Yongeza izixa ezikhulu zeoyile kwisaladi.

5- Yitya iimveliso zobisi ngaphezu kobisi olupheleleyo.

6- Ukwandisa inani lokutya, ukuze kube yizidlo ezithandathu ngosuku; Izidlo ezithathu eziphambili kunye namashwamshwam amathathu.

I-7- Qinisekisa ukuba isidlo sakusasa, isidlo sasemini kunye nesidlo sakusihlwa sinzima, ngakumbi isidlo sakusihlwa, kuba i-metabolism ngexesha lokulala ayisebenzi, okuqinisekisa ukufumana ubunzima okukhawulezayo.

I-8- Ukutya iiprotheyini ezininzi zokwakha izihlunu, kwaye iiprotheyini zifumaneka kumaqanda, inyama ebhityileyo, intlanzi, inkukhu engenasikhumba, i-legumes, iklabishi, kunye neemveliso zobisi, ngaphezu kweentlanzi ezifana ne-tuna kunye ne-mackerel.

I-9- Ukutya ngokugqithisileyo kwamafutha anempilo ekukhuleni kwemisipha kunye nokuveliswa kwamahomoni afana ne testosterone, ngaphezu kokunyusa amazinga e-metabolic afaka isandla ekukhupheni amafutha abi kunye nokugcina okulungileyo. i-salmon, ioli ye-flaxseed kunye neoli ye-avocado.

10- Kulumkele ukusela amanzi ngaphambi kokutya, njengoko amanzi egcwalisa isisu kwaye enyusa ukuziva kokuhlutha.

11- Qinisekisa ukuba usebenzisa iipleyiti zokutya ezinkulu xa usitya.

22- Yongeza ukhilimu kwikofu ukuze ufumane iikhalori ezininzi.

23- Thatha izongezo zesondlo ezinceda ukwakha izihlunu kunye nokufumana iikhilogram ezininzi.

24 - Qinisekisa ukulala ngokwaneleyo kunye nesandi.

25- Hlala kude nokutshaya, ukuyeka ukutshaya kuya kukhokelela ekufumaneni ubunzima.

I-26- Qinisekisa ukuba usebenzise ubuncinane kabini ngeveki, ngakumbi ezo zemidlalo ezandisa ubunzima bemisipha.

Eminye imixholo: 

Ukutya ngokukhawuleza kakhulu ukunyibilikisa amafutha

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