Emma Miller
Uma uzama ukudla ngendlela efanele, wazi kahle ukuthi yini ongafanele ukudle kusihlwa. Kodwa yiziphi izinto ezinhle ongapheka ngazo?
Ukungadli ngemva kwesithupha kungenye yezinkulumo ezifanele kakhulu mayelana nokudla okunempilo. Ikakhulukazi, kukholakala kanjalo, kodwa liyini iqiniso? Iningi lethu, okungcono kakhulu, lifika etafuleni cishe ngehora lesi-7-8 ebusuku, futhi libe nesidlo sakusihlwa esimnandi ngemva kosuku olude emsebenzini, ukuze singazizwa silambile lapho silala.
U-Glavred wabelana ngohlu lokudla okungadliwa kusihlwa. Zizokwenza kahle umzimba wakho, futhi ngeke ziphazamise ukulala okunempilo noma zibeke amakhilogremu engeziwe esiswini nasezinqulwini.
oatmeal
I-Oatmeal ayiyona nje inketho enhle yokudla kwasekuseni, kodwa ingadliwa kusihlwa. Iphalishi lisiza ukwehlisa amazinga e-cholesterol futhi ngaleyo ndlela lithuthukise impilo yesistimu yenhliziyo. Ngaphezu kwalokho, ama-carbohydrate aku-oatmeal asiza ukusheshisa imetabolism.
Ibhanana
Ubhanana owodwa uqukethe cishe amamiligremu angu-450 e-potassium. I-Potassium inomphumela we-diuretic ne-laxative omnene futhi isiza umzimba ukukhipha ubuthi ngokwemvelo.
Ijusi yetamatisi
Ijusi katamatisi ingenye yezindlela eziyinhloko zokudla ezishisa amafutha, ngokusho kocwaningo lweBritish Journal of Nutrition. Izakhiwo zayo eziyingqayizivele zichazwa ngokuqukethwe kwe-adiponectin, i-hormone ebhekene nokulinganisela okufanele kwamafutha emzimbeni.
Ukwatapheya
Ukotapheya unamafutha amaningi futhi unama-kilojoule amaningi. Nakuba lolu lwazi aluvamile ukuchaza umkhiqizo onempilo, akunjalo ngalesi sithelo. Iqiniso liwukuthi ama-avocados aqukethe amafutha e-monounsaturated, abhekwa njengempilo. Ziyadingeka ukuze umzimba ugcine ubuhle nobusha besikhumba, kanye nokugwema ukudla ngokweqile nokuyeka ngesikhathi.
Amafutha kakhukhunathi
Amafutha agcwele amafutha e-makeup kakhukhunathi aze athola igama elikhethekile - i-medium-chain triglycerides. Umzimba udinga ukuthi ulawule iwashi lemvelo: ukuze usebenze emini futhi uphumule ebusuku.
