Lokhu kudla akukwenzi ukhuluphale

Lokhu kudla akukwenzi ukhuluphale

Ukuze ulungise ukudideka okuthile futhi ubeke izinto ngombono ofanele, i-Clinical Dietitian uDkt. Srimathi Venkatraman uyeluleka: Akufanele ulandele ukudla okuqinile noma noma yikuphi ukudla okunemfashini ngoba lokho okusebenzela abanye kungase kungasebenzi kuwe, futhi okumele ukwenze ukulalela. izidingo zomzimba wakho futhi unqume ukuthi yini esebenzela abanye.

1. Phuza amanzi afudumele anolamula kanye/noma noju ekuseni

UDkt Venkatraman uthi ukudla amanzi afudumele anolamula noma uju ekuseni akunciphisi amafutha kodwa kunomthelela omubi ohlelweni lokugaya ukudla ngokuhamba kwesikhathi. Ngesikhathi esifanayo, uchaza ukuthi ukuze unciphise ama-kilojoule athile ngokufaka itiye noma ikhofi ekuseni, ungathatha amanzi asivivi, angashisi noma ashise.

2. Ubisi Lukabhanana

UDkt. Venkatraman uchaza ukuthi ubhanana awubangeli ukukhuluphala futhi uwukudla okunempilo, okunamandla okunamandla okucebile nge-potassium namabhaktheriya anenzuzo, ngakho-ke kunenzuzo empilweni yokugaya. Ubhanana onobisi uvamile futhi “amajikijolo, ama-apula, amantongomane, nokusanhlamvu ekuseni” kunganezelwa kuwo.

3. Irayisi elimhlophe

Ilayisi linothile ngesitashi, kodwa liwukudla okuvamile kubantu abaningi. UDkt. Venkatraman uncoma ukudla irayisi elingapholishiwe, noma uma irayisi elimhlophe litholakala, kufanele lilinganiswe nemifino, ikakhulukazi irayisi ngesilinganiso esingu-1: 3, okungukuthi, kuyo yonke inkomishi yerayisi, kudliwa izinkomishi ezi-3 zemifino engenasitashi. .

4. I-Himalayan Pink Salt

UDkt. Venkatraman ubheka usawoti ovamile njengolungile inqobo nje uma umthamo wansuku zonke we-5g/day noma i-5 ithisipuni yethisipuni ingeqiwe, njengoba kunconywe yi-World Health Organization (WHO). Usawoti we-Himalayan ophinki nawo ucebile ngamaminerali afana ne-potassium okungenzeka ingafaneleki kwezinye izimo zezokwelapha. Kunoma yikuphi, ukudla okungaphezu kwama-XNUMX amagremu kwanoma yiluphi uhlobo lukasawoti ngosuku kuyingozi empilweni.

5. I-Gluten

UDkt. Venkatraman uthi i-gluten iyingozi kuphela uma umuntu ezwela i-gluten noma kutholakale ukuthi unesifo se-celiac, isifo esibangelwa i-gluten esingalimaza amathumbu amancane. Uma umuntu engahlushwa yilezi zimo zempilo, kulungile ukudla i-gluten.

6. Yehlisa amafutha namacarbohydrates

UDkt Venkatraman uthi ukunciphisa ukudla kwakho kwamafutha agcwele kanye nama-trans, atholakala ekudleni okuthosiwe, ukubunjwa okunembile kakhulu, ngoba agcwele amakholori. Okufanayo kuya kuma-carbohydrate, njengoba kulungile ukunciphisa ufulawa ocolisisiwe, isinkwa esimhlophe nelayisi eliphucuziwe.

UDkt. Venkatraman ugcizelela ukuthi indlela efanele yokwehlisa isisindo ukudla ukudla okunomsoco futhi ushise amakholori amaningi kunalokho owadlayo.

7. Gwema izikhupha zamaqanda

UDkt. Venkatraman uncoma ukudla amaqanda aphelele, okungukuthi amhlophe nezikhupha, njengoba kuwukudla okunempilo kakhulu. Amaqanda awumthombo ocebile wamaprotheni futhi aqukethe namavithamini namaminerali.

8. Ushukela wesundu

“Wonke umuntu uyazi ukuthi kunomphumela ongemuhle kashukela ocolisisiwe emzimbeni womuntu, kodwa kuphinde kwafakazelwa ukuthi i-sweetener yokwenziwa njenge-aspartame inomphumela omubi kuma-bacteria atholakala emathunjini, angathinta impilo yokugaya ukudla isikhathi eside, ngakho-ke kungcono kakhulu. ukuze uwuzame,” kusho uDkt. Venkatraman.” Yidla ushukela wesundu ngokusesilinganisweni.

9. Ukudla okuncane usuku lonke

Ohlelweni lokudla okunempilo, uDkt. Venkatraman uthi, akukho okufana noyedwa. Uyakugcizelela ukuthi umuntu akakwazi ukukhuluphala abe nempilo futhi ngesikhathi esifanayo akusho ukuthi umuntu uhlezi engumqemane ngoba nje ezacile.

Uchaza ukuthi akukhuthazwa ukukhuluphala ngoba kungandisa amathuba okuba nezifo ezifana nesifo sikashukela nokuphazamiseka kwenhliziyo. Ngesikhathi esifanayo, asikho isisindo esifanele ngoba sincike ekubunjweni nasemvelo yomzimba.

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