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Namhlanje, baninzi abantu abaselula abafuna ukuzilolonga kwaye banayo loo bodi igqibeleleyo! Ukwakha umzimba luhlobo lomthambo olwakha imisipha yakho ukuba ithoniwe. Xa kuziwa kulwakhiwo lomzimba, kukho ukutya okuninzi ekufuneka ukusebenzisile iseshoni yokuzilolonga, kwaye ngexesha leshedyuli yakho.
Oku kukutya okusemgangathweni kubakhi bomzimba abaye babhaliswa apha ngezantsi. Jonga oku kutya kubalulekile ukuba ukutye. Ukutya okudwelisiweyo kutyebile kwiiproteni kunye nezondlo ezinceda ukonyusa amandla akho. Nangona kunjalo, umakhi womzimba kufuneka alumke xa kusenziwa ukutya iintlobo ezithile zokutya njengoko uninzi lwayo yonke into lungalunganga emzimbeni.
Abakhi bomzimba abangadli ukutya okusempilweni baya kuthambekela kwinani lezifo ezithwala umoya kuba inkqubo yabo yokuzikhusela iya kuba sezantsi. Xa ujonge ekumeleleni komzimba kwaye ugxile kuphela kwiiseshoni zokuzilolonga, ayizukwanela. Abakhi bomzimba bafuna ukutya okunempilo okubalulekileyo njengeyure elungileyo yokuzilolonga. Nalu uluhlu lwezinto ezingama-30 zokutyaezona zilungileyo zokwakha umzimba ekufuneka wonke umntu azakhileyo.
Oats
Ukuba ne-oats yeyona ndlela ilungileyo yokukhaba-ukuqala usuku lwakho. Ukutya isitya se-oats kuyonyusa inkqubo ye-anabolic emzimbeni. Kuya kunceda ukunciphisa i-catabolism kunye nokugcinwa kwamafutha. Oku kokunye ukutya okufanelekileyo onokukutya ukuba ungumakhi womzimba.
Amaqanda
Enye yeendlela ezisempilweni zokuqala usuku kukuba ube nabelungu beqanda ababini. Abamhlophe beqanda batyebile kwiVithamini A kunye no-D kwaye baya kukunika amandla amaninzi.
Isitshizi
Xa kuthelekiswa neentlobo ezahlukeneyo zeshizi ezithengiswa kwintengiso, i-cottage cheese yeyona isempilweni. E-India, yaziwa njenge paneer. Ayinamafutha kwaye iqulethe isixa esikhulu seeproteni nokutya okulungileyo kubakhi bomzimba.
Ibrokholi
Phakathi kwemifuno eluhlaza, le yenye yezona veggies zinesondlo onokuzisebenzisa. Oku kutya kwabakhi bomzimba yeyona nto ibalaseleyo njengoko iqulethe uVitamin C enceda ukugcina ixesha elide. Ikwonyusa nokuzikhusela komzimba.
Amandongomane
Xa kuziwa ekwakheni umzimba, elinye lamaqhinga alandelayo alandelayo kukutya ukutya okusempilweni kunye nokutya ukutya okunamandla njengoko kunika amandla. Amandongomane kukutya okuphezulu okukhulisa amandla. Inencasa emnandi kwaye ikwanelisa indlala ixesha elide.
Oononkala
Uninzi lwenu alunakuyithanda incasa yenyama kanonkala, kodwa kukutya okumnandi kwabakhi bomzimba. Inyama ye-Crab iqukethe i-zinc kunye nee-antioxidants ezibalulekileyo eziqinisa amandla emisipha kunye nokuzikhusela komzimba.
Iimbatyisi
Oku kutya kweqokobhe kulungile kulwakhiwo lomzimba (ukuba ufuna ukufezekisa izihlunu ezinethoni kwaye zomelele). Ziphezulu kwizondlo ezinceda ukomeleza ukomelela komzimba kunye namandla emisipha.
Iibhanana
Uninzi lwabakhi bomzimba lufunga ngokulunga okunotyebileyo kwebhanana. Ukutya okwakha umzimba kunceda ukonyusa amajoni omzimba kunye nokunceda kwiprotein metabolism.
Ispinatshi
Isipinatshi ngowona mthombo ucebileyo weVitamin K. Iyaziwa ngeempawu zayo zokwakha izihlunu ngokunjalo. Ukuba abakhi bomzimba baquka isipinashi ekudleni kwabo kwansuku zonke, kuya kwenza imimangaliso.
Chillis
Ichillies ebomvu okanye eluhlaza kukutya okumnandi kokwakha umzimba. Ichillies inceda ukulawula impilo yethambo kunye nokubonelela ngokujikeleza kwegazi okuhle. Ziqulathe i-capsaicin, ikhompawundi enceda ukuthintela usulelo, kwaye lunyango lwendalo lokudumba.
Iiblueberries
Zizinto ezinamandla zokugcina izondlo ezinceda ukugcina izifo zikhona kunye nokugcina ukuqaqamba kweselfowuni.
Iti eluhlaza
Eyona nto intle malunga neti eluhlaza kukuba iyanceda ukukhuthaza ukukhula kweebhaktiriya zamathumbu eziluncedo. Le bhakteriya iyanceda ekwakheni amajoni omzimba kunye nokugcina izifo zikhona.
Iitapile ezimnandi
Baninzi abazama ukugcina iitapile ekudleni kwabo ngenxa yamafutha. Kodwa iitapile zithathwa njengokutya okulungele ukwakha umzimba kuba zinomthombo osempilweni weecarbohydrate. Abakhi bomzimba bafuna iicarbohydrate ukonyusa amandla abo ekusebenzeni kwabo.
Itumato
Esi siqhamo sihle sibomvu siqukethe iVitamin A ebaluleke kakhulu kubakhi bomzimba. Umxholo wabo osisityebi we-lycopene uthintela ukonakala kwemisipha, kunye nokutya iitumato kuya kunceda ekuphuculeni amandla okutshisa amafutha.
Amakhiwane
Sithetha ngamakhiwane amatsha hayi owomileyo! Amakhiwane amatsha anokutya okulungele ukwakha umzimba. Banceda abakhi bomzimba ukuba bafezekise umzimba oqinileyo ukuba bongezwe kukutya kwakho kwemihla ngemihla. Ikhiwane elinye elitsha ngosuku liya kwenza izimanga.
Amakhowa
Amaqhowa amhlophe amaqhosha asempilweni kwaye kukutya okulungele ukwakha umzimba. Amakhowa aqukethe izondlo ezinceda ukukhuthaza ukwakha ubunzima bemisipha kubakhi bomzimba.
IQuinoa
IQuinoa ibizwa ngokuba yingqolowa, kodwa iyimbewu. Ukutya kokwakha umzimba kulungile kubakhi bomzimba kuba kutyebile kwii-amino acid ezilungileyo kulwakhiwo lwezihlunu.
Inyama yegusha
Ukuba umakhi womzimba utya inyama yegusha endaweni yenyama ebomvu, iya kumenzela okuhle. Isizathu kukuba inyama yegusha yakha ubunzima bemisipha kunye nomxholo wayo ophezulu we-arginine kunye neeamino acid. Inyama yegusha iyakunceda ukunciphisa amafutha esiswini.
Tofu
I-Tofu yenye yokutya okusemgangathweni kubakhi bomzimba, ngakumbi ukuba uyayithanda inyama. I-Tofu iqulethe zonke izondlo eziyimfuneko ezifumaneka kwinyama. Inenqanaba eliphezulu lee-amino acid kunye nee-isoflavones ezinceda ekubuyiseni ngokukhawuleza kwemisipha ekusebenzeni.
Iilentile
Ukuba ufuna ukukwazi ukudlala umdlalo womzimba, iilentile kufuneka ube nazo ekudleni kwakho kwansuku zonke. Zizityebi kwiiprotheni kunye nezondlo.
Yogurt
Iyogathi kukutya okune-creamy kwaye kumnandi ekwakheni umzimba njengoko iqulethe izixa eziphezulu zeswekile kunye neeproteni ezinyibilikayo. Bakhuthaza impilo ye-metabolic kwaye bazalise oovimba.
Islamoni
Ineepropathi ezichasene nokuvuvukala ezenza isidlo esifanelekileyo kwiseshoni yasemva kokuzilolonga. Ukutya izixhobo zesalmon ekukhuleni kwezihlunu zabakhi bomzimba.
Iinapile
Ukuba ufuna ukuphucula ukukhula kwemisipha, izilayi zepinapple ezintsha ziya kuba nakho ukunceda. Abakhi bomzimba kufuneka bongeze iinanapple ekutyeni kwabo kuba ezi ziqhamo zinceda ukuhambisa umzimba wakho ngamandla kwiseshoni yokuzilolonga.
I-oyile ye-olivu
Ukuba usebenzisa ioyile yemifuno, kuyacetyiswa ukuba utshintshele kwioyile yokupheka ukutya kwakho okumnandi. I-oyile ye-Olive ithathe indawo engcono kuba iqulethe ii-acid ezifanelekileyo kunye namafutha e-monounsaturated akhuthaza ukwakhiwa kwezihlunu.
Itshokholethi
Itshokholethi emnyama kokona kutya kulungileyo kulwakhiwo lomzimba. Abakhi bomzimba abadla itshokholethi kube kanye ngeveki baya kujongana nokudumba okungaphantsi kwezihlunu.
Iimbewu zeflax
Ezi zimbewu zingumthombo ogqwesileyo weprotein kunye nefayibha yokutya. Abakhi bomzimba abadla uncedo lweflakisi kwimpilo yentliziyo ephuculweyo kunye namazinga aphezulu emetabolism.
Iiamangile
Ii-almonds sisidlo esilungileyo sabakhi bomzimba. Banomthombo otyebileyo wee-amino acid ezinceda ukonyusa ukuveliswa kwemisipha.
I-Ricotta ushizi
Kuthatha indawo ye-panner. URicotta sisi waseTaliyane owenziwe ngobisi lweegusha. Ukusetyenziswa kwe-ricotta kunceda ekwakheni izihlunu kunye nokwandisa ukukhula kwethambo kubakhi bomzimba.
Iibhontshi
Iitrate ezifumaneka kwii-beet ziya kunceda ukwandisa i-vasodilation kunye nokuphucula ukusebenza kwabakhi bomzimba. Iibhontshi kufuneka zibiliswe kwaye zigqitywe njenge-veggie snack esempilweni.
Bok choy
Ngaba ukhe weva koku kutya kulungileyo kokwakha umzimba? Ikwabizwa ngokuba likhaphetshu lase China. I-Bok Choy iphezulu kwiivithamini A kunye no-E. Ukuba uneebhloko ezimbalwa zebok choy ekudleni kwakho, ziya kukhuthaza ukujikeleza kwegazi kunye nempilo yethambo.
