Amathiphu asheshayo
- Shintsha isinkwa esimhlophe nelayisi ngezinhlobo zokusanhlamvu ephelele.
- Faka ubhontshisi noma udali kusobho noma kusaladi.
- Yengeza umucu kancane bese uphuza amanzi amaningi nawo.
Umucu unenkinga yesithombe. Uzwakala njengento udokotela ayincomayo nebhokisi likakhilili eliqhosha ngayo, okungathi kubalulekile futhi kubhoreka kancane. Ngakho iningi lethu liyavuma bese lingaphinde likucabange futhi.
Lokho kuyihlazo, ngoba umucu ukwenzela okuningi kunacishe yonke enye into oyidlayo. Futhi kunethuba elihle lokuthi awutholi ngokwanele. Abantu abadala e-United States bathola cishe amagremu angu-15 ngosuku. Okunconywayo kuseduze namagremu angu-25 kwabesifazane nangu-38 kwabesilisa. Iningi lethu lisebenza ngethangi eligcweleyo uhhafu.
Umucu uyini ngempela
Umucu yingxenye yokudla kwezitshalo umzimba wakho ongakwazi ukukuqhekeza ngokugcwele. Lokho kuzwakala kungenamsebenzi. Kuyimpambano. Ngenxa yokuthi udlula ungaphukanga kakhulu, uthola ukwenza imisebenzi ukudla okugayekayo okungeke kukwenze.
Kunezinhlobo ezimbili, futhi uzifuna zombili.
- Umucu oncibilikayo uncibilika emanzini uphenduke ijeli elithambile njengoba uhamba kuwe. Lelo jeli lihambisa kancane ukugaya, okusiza ukuqinisa ushukela wakho wegazi futhi lingehlisa i-cholesterol. Uwuthola kuma-oats, ubhontshisi, ama-aphula, ama-citrus, ne-barley.
- Umucu ongancibiliki awuncibiliki. Wengeza ubukhulu futhi ugcina izinto zihamba emathunjini akho, okuyimfihlo engakhangi yokuhlala uhamba njalo. Ukusanhlamvu ephelele, amantongomane, namakhasi ezithelo nemifino.
Ukudla okuningi kwezitshalo kuphethe inhlanganisela yalezi zombili, ngakho awudingi ukugcina isikoa. Dla izinhlobonhlobo zezitshalo eziphelele bese uzothola zombili.
Inzuzo ethulile
Nakhu lapho umucu uzuza khona indawo yawo. I-Mayo Clinic ixhumanisa ukudla okucebe ngomucu nengozi ephansi yesifo senhliziyo, isifo sikashukela sohlobo lwesibili, nezinye izinkinga zokugaya, kanye noshukela wegazi ozinzile ne-cholesterol enempilo. Lokho kuyinzuzo eningi evela entweni ongayithola esitsheni sodali.
Kukhona nenzuzo ozoyizwa ngalo lolo suku. Umucu uyakugcwalisa. Ngenxa yokuthi uhambisa kancane ukugaya futhi uthatha indawo, ukudla okunomucu omningi kugcina indlala ithule isikhathi eside kunama-calories afanayo ngendlela encishisiwe. Ukuwa okuzwayo ihora ngemva kwesidlo sasekuseni sepestri? Umucu uyakuthambisa lokho. Kuyingxenye yesizathu sokuthi isitsha se-oatmeal sikuyisa esidlweni sasemini kanti idonate ikushiya ufuna ukudla ngo-10.
Bese kuba nezibilini zakho. Amabhakteriya angamathrilioni ahlala emgudwini wakho wokugaya adla imicu ethile. Uma uwapha kahle, ayachuma, futhi i-microbiome yezibilini ephakelwe kahle iboshelwe ezintweni ezinhle zezinhlobonhlobo, kusukela ekugayeni okuzinzile kuya ebudlelwaneni obuzolile nesifiso sakho sokudla.
Ukudla okwengeziwe ngaphandle kokukucabanga ngokweqile
Awudingi isengezo noma ukudla okukhethekile. Udinga ushintsho oluncane olumbalwa, olwenziwa kancane kancane.
- Shintsha okumhlophe ngokuphelele lapho kulula khona. Isinkwa sokusanhlamvu ephelele, ilayisi elinsundu, i-pasta yekolweni ephelele. Umucu uhlala ezingxenyeni ezisuswayo enguqulweni ecwengiwe.
- Gcina amakhasi ekhona. Umucu omningi we-aphula noma izambane ungaphansi kwexolo. Wushiye.
- Faka ubhontshisi noma udali entweni oyenzayo kakade. Ikhweshe kusobho, kusaladi, kusoso ye-pasta. Ubhontshisi ungowunye wemithombo ecebe kakhulu, eshibhe kakhulu ekhona.
- Thatha isithelo namantongomane uma udla ushamalubhesi. I-aphula nekhweshe elincane lama-almonds kunqoba ikhrekha enyamalala ngaphandle kophawu.
- Qala usuku ngama-oats. I-oatmeal ingenye yezindlela ezilula kakhulu zokukhulisa umucu ezikhona, futhi iyaduduza ekuseni okunzima.
Izixwayiso ezimbili ezimnene. Hamba kancane. Uma ugxumela emagremu angu-15 uye kwangu-35 ngobusuku obubodwa, izibilini zakho zizophikisa ngokuvuvukala negesi. Yengeza okuncane njalo ezinsukwini ezimbalwa uvumele umzimba wakho ujwayele. Futhi phuza amanzi amaningi njengoba udla umucu omningi, ngoba umucu oncibilikayo udinga amanzi ukuze wenze umsebenzi wawo wokuthambisa. Umucu omningi ngaphandle kwamanzi amaningi ungakushiya uvinjelwe, okuyimpambano yomgomo.
Iphuzu ngomzimba wakho siqu
Kubantu abaningi, umucu omningi ovela ekudleni kwangempela kumane kuwumqondo omuhle. Kodwa imizimba iyahluka. Uma unesimo sokugaya esifana ne-irritable bowel syndrome, i-Crohn's, noma i-colitis, noma ike wahlinzwa emathunjini, umucu omningi awungcono ngokuzenzakalelayo, futhi izinhlobo ezithile zingakukhathaza. Khuluma nodokotela wakho noma udokotela wokudla ngokuthi yini ekulungele. Kuyafana uma ucabanga ngesengezo somucu, ikakhulukazi kanye nemithi, ngoba umucu ungashintsha indlela eminye imithi emuncwa ngayo.
Akukho kulokhu okumele kube kuhle ngokuphelele. Awuqondi amagremu angu-38 angenaphutha abhalwe ku-app. Uqonda okuncane ngaphezu kwayizolo, ikakhulukazi okuvela ezitshalweni, kuphuzwe kanye namanzi anele. Yenza lokho, bese inhliziyo yakho, ushukela wakho wegazi, izibilini zakho, namandla akho asemini konke kuyakubonga ngokuthulile.
Imithombo
- Mayo Clinic, Dietary fiber: Essential for a healthy diet
- National Center for Biotechnology Information, The Health Benefits of Dietary Fibre
- National Center for Biotechnology Information, The Role of Dietary Fiber in Health Promotion and Disease Prevention