Amathiphu asheshayo
- Linganisela cishe amagremu angu-0.36 ophrotheni ngephawundi ngalinye lesisindo somzimba.
- Faka umthombo wophrotheni ekudleni ngakunye esikhundleni sokudla okukhulu kanye.
- Yencika kubhontshisi, izinhlanzi, amaqanda, ne-yogurt, hhayi nje enyameni ebomvu.
Vula noma yiliphi ifidi bese umuntu ekutshela ukuthi udle uphrotheni omningi. Amaphawuda, amabha, ama-shake, umgomo ogxivizwe kuwo wonke ilebula. Kwanele ukukwenza uzibuze ukuthi ngabe ubulokhu wehluleka ngokuthula ngesidlo sasemini impilo yakho yonke.
Cishe, awuzange. Uphrotheni ubalulekile, ngempela. Kodwa inani olidingayo lincane kakhulu, futhi lingeyakho kakhulu, kunalokho okushiwo ukukhangisa. Asikwenze kube lula.
Inombolo eyisisekelo
Isincomo esivamile, inani elibekelwe ukugcina umuntu omdala onempilo angasweli, amagremu angu-0.8 ophrotheni ngekhilogremu elilodwa lesisindo somzimba ngosuku. Ngamaphawundi, lokho kungaba amagremu angu-0.36 ngephawundi, ngokusho kwe-Harvard Health.
Isibonelo esisheshayo. Umuntu onesisindo esingamaphawundi angu-165 uphuma cishe amagremu angu-60 ophrotheni ngosuku. Kumuntu ocishe abe ngamaphawundi angu-140, kuseduze namagremu angu-50. Awudingi ukukala ukudla kwakho noma ukulandelela ukuluma ngakunye ukuze ufinyelele eduze nalokho. Ukudla okuthathu okuhlanganisa umthombo wophrotheni ngakunye kuvame ukukufikisa lapho ngaphandle kwenkathazo.
Lapho inombolo yakho iphakeme
Leso sisekelo yiphansi lomuntu omdala ovamile, ongenzi lutho oluphelele. Izimo eziningi ezijwayelekile ziyakhuphula.
- Uzivocavoca njalo. Abantu abaqeqeshayo, ikakhulukazi ngezisindo noma ngokukhuthazela, bavame ukudinga okuthe xaxa, ngokuvamile ebangeni lamagremu acishe abe angu-1.1 kuya ku-1.5 ngekhilogremu, ukuze basekele ukulungiswa kwemisipha, ngokwe-Mayo Clinic.
- Usumdala. Kusukela cishe eminyakeni yakho engamashumi amane nengamashumi amahlanu, umzimba ulahlekelwa imisipha kancane. Ukudla uphrotheni othe xaxa, kanye nokuhlala usebenza, kusiza ukuvikela amandla akugcina uzimele futhi uqinile ezinyaweni zakho.
- Uyalulama ekuguleni, ekuhlinzweni, noma ekulimaleni. Umzimba wakho uyakha kabusha, futhi uphrotheni uyingxenye yezinto ezisemvelo.
Uma noma yikuphi kwalokho kukufanele, ukuqondisa okuthe xaxa ngaphezu kwesisekelo kunengqondo. Akudingeki ujahe izinombolo ezinkulu. I-Mayo Clinic iphawula ukuthi ukudliwa okungaphezu kwamagremu acishe abe angu-2 ngekhilogremu ngosuku kungaphezu kwalokho abantu abaningi abanesizathu sokukudla.
Lapho okufanele kuvele khona
Nansi ingxenye izikhangiso zezengezo eziyeqayo. I-Harvard Health yenza iphuzu elifanele ukuphindwa: ungafundi "thola uphrotheni omningi" njengokuthi "dla inyama eningi." Lokho okuza kupakishwe nophrotheni kubaluleke ngokufanayo nophrotheni uqobo.
Imithombo emihle, yansuku zonke ihlanganisa:
- Ubhontshisi, i-lentil, ne-chickpea
- Amaqanda
- Izinhlanzi nezinkukhu
- I-yogurt yesiGrikhi engenanto nezinye izinto zobisi
- I-tofu, i-tempeh, ne-edamame
- Amantongomane, imbewu, nezinhlamvu eziphelele
Ukwencika ezitshalweni, ezinhlanzini, nasezinkukhini, kunenyama ebomvu eningi noma ecutshunguliwe, kukunika uphrotheni kanye ne-fiber, amafutha anempilo, namavithamini umzimba wakho ojabula ngokuba nawo. Ukusabalalisa uphrotheni ekudleni kwakho, esikhundleni sokuwufaka wonke esidlweni sakusihlwa, nakho kuvame ukusebenza kangcono kunokudla okukhulu kanye.
Ukuhlola iqiniso okuthambile
Ngaphambi kokuba uhlele kabusha lonke uhlu lwakho lokudla, yazi ukuthi umuntu omdala ovamile e-United States usuvele udla uphrotheni omningi kunowuncane, kubika i-Harvard Health. Kubantu abaningi, impendulo eqotho ku-"ngabe ngithola uphrotheni owanele?" ithi yebo.
Lokho akusho ukuthi uphrotheni awubalulekile. Kusho ukuthi ukubalwa kwamagremu akuvamile ukuba yinto emi phakathi kwakho nokuzizwa kahle. Ipuleti elilinganiselayo, imifino eyanele, nokudla ongakwazi ukukukhonza ngempela kuzokusa kude kunanoma yisiphi isakhamzimba esisodwa.
Futhi okwengeziwe akungcono ngokuzenzakalelayo. Ukuqongelela uphrotheni ngokuvamile kusho ukuminyanisa okunye, futhi okwengeziwe kuvame ukungakusebenzeli lokho okwenzayo.
Indlela elula yokuwusabalalisa
Uma ufuna ukuhlela kancane, yeqa isibali bese wakha usuku lwakho ngophrotheni ekudleni ngakunye. Amaqanda noma i-yogurt ekuseni. Ubhontshisi, izinhlanzi, noma inkukhu ngesidlo sasemini. Okuthile okufanayo ngesidlo sakusihlwa. Isandla esigcwele lamantongomane noma ucezu lukashizi kumboza iningi lezidlwana. Lowo sigqi uvame ukukufikisa eduze nomgomo wakho wodwa, futhi umzimba wakho usebenzisa uphrotheni kangcono lapho ufika phakathi nosuku kunasesidlweni esisodwa esikhulu sakusihlwa.
Lokhu kuphinde kukugcine ugcwele futhi uzinzile phakathi kokudla, okusiza ngokuthula amandla akho nesimo sakho somoya. Uzwa umphumela wepuleti elilinganiselayo kudala ngaphambi kokuba uke uqaphele inombolo esilandelelweni.
Lapho okumele ubuze umuntu owazi umzimba wakho
Isiqondiso esivamile siyisiqalo, hhayi umyalelo wokwelapha. Uma unesifo sezinso, isifo sikashukela, ukhulelwe noma uncelisa, noma ucabangela ukudla okuphakeme ngophrotheni noma izengezo, kukhulume kuqala nodokotela noma udokotela wokudla obhalisiwe. Bangabeka inombolo efanele impilo yakho, hhayi eyomuntu ongaziwa. Yilowo umehluko phakathi kweseluleko nokunakekelwa kwangempela, futhi kufanele leyo ngxoxo.
Imithombo
- Harvard Health, Ungakanani uphrotheni owudinga nsuku zonke?
- Mayo Clinic News Network, Ingabe uthola uphrotheni owanele?
- Harvard Health, Uma kufika kophrotheni, kungakanani okuningi ngokweqile?