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Liliphi elona xesha lilungileyo lokutya iziqhamo emini okanye ebusuku? Ngokuqinisekileyo lo mbuzo ungathi qatha engqondweni yakho ukuba ucinga ukunciphisa umzimba, okanye ukuba nolusu olubuthuntu okanye uxinzelelo lwegazi okanye nawuphi na omnye umcimbi wezempilo.
Nokuba yeyiphi na inkxalabo yezempilo esinokuba nayo, sihlala siphethukela kwiziqhamo kuba zingamandla ezondlo, ii-antioxidants kunye ne-flavonoids. Banceda ukukhusela umonakalo omkhulu wasimahla kunye nokubonelela ngeeminerali ezifana nesodiyam kunye nepotassium emzimbeni.
Ukubandakanya iziqhamo ekutyeni kwakho kunokuphucula ukwetyisa ngenxa yomxholo wefayibha ephezulu kuzo. Kodwa ukuzitya ngexesha elingalunganga kunokubangela imiba emininzi yempilo. Izifundo zibonise ukuba ukusetyenziswa kweziqhamo ngexesha elithile losuku kunokuba nefuthe elihle okanye elibi emzimbeni wakho.
Ke, leliphi elona xesha lifanelekileyo lokutya iziqhamo emini?
Izondlo kwezempilo kwihlabathi liphela zicebisa ukuba ubuninzi beziqhamo bube nokutya imini yonke.
Iziqhamo Ekuseni
Ukutya iziqhamo kusasa ngaphandle kwesisu kunye neglasi yamanzi kuthathwa njengelona xesha lilungileyo lokutya iziqhamo. Kungenxa yokuba xa usitya isiqhamo esiswini esingenanto, inkqubo yokugaya ukutya iyakwazi ukusiphula isiqhamo ngokupheleleyo ukuze umzimba uzibambe kakuhle izondlo.
Iziqhamo onazo ngaphambi kwesidlo sakusasa: Iinanapple, iivatala, ibhanana, iidiliya, amajikijolo, ipere, imango, ipapaya kunye nama-apile.
Iziqhamo phakathi kweZidlo ezibini
Ukutya iziqhamo phakathi kokutya kwakho kubonwa njengomkhwa olungileyo kuba lixesha apho ukwetyisa kwakho kuyakhawuleza kwaye ii-enzymes ezahlukeneyo zifihliwe. Ke, iziqhamo ziyetyiswa ngokulula ukuba ziyatyiwa phakathi kokutya njengoko kukho ukulungiswa okungcono kwazo zonke izakha mzimba, iiswekile ezilula kunye nefayibha emzimbeni.
Ukutya iziqhamo phakathi kokutya njenge-snack kunokukhokelela ekulahlekeni kwesisindo kuba kunokukunceda ukulwa naloo mingxunya yokulamba. Kuya kubakho isikhewu semizuzu engama-30 phakathi kokutya.
Iziqhamo kufuneka zibe phakathi kokutya: Iziqhamo zeCitrus, amajikijolo, iivatala, ipayina, ipomegranate, iapile kunye nemango.
Iziqhamo zokuba naphambi nasemva kokuzilolonga
Elinye ixesha elifanelekileyo lokutya iziqhamo ngaphambi nasemva kokuzilolonga. Ukuba utya iziqhamo ngaphambi kokuba uzilolonge, iya kubonelela ngomzimba wakho ngokugqabhuka kwamandla ukukunceda usebenze nzima.
Into efanayo iyasebenza emva kokuzilolonga, umzimba wakho uphulukana nawo onke amandla kwaye udiniwe emva kokwenza umsebenzi onzima.
Ngeli xesha, iziqhamo ezinefayibha ephezulu kunye neziqhamo eziqulathe iswekile yendalo zezona zilungileyo, ezinje ngebhanana, imango, iidiliya, iitrasi, iziqhamo, iinanapple, i-chikoo, irharnate nepere. Ezi ziqhamo zityiwe ngaphambi nasemva kokuzilolonga ziya kunika umzimba wakho ii-electrolyte kunye namandla afunekayo.
Iziqhamo Phambi kwesidlo sangokuhlwa
Ukutya iziqhamo ngaphambi kwexesha lesidlo kungcono xa uthelekisa nokuzitya ngaphambi kokuba ulale. Kungenxa yokuba iziqhamo ziphantsi kweekhalori kwaye zityebile kwifayibha kwaye oko kuyakuhluthisa indlala yakho njengokutya kokona kutya kulungileyo kosuku.
Iziqhamo zokuba ngaphambi kwesidlo sangokuhlwa: Iinanapple kunye nama-apile.
Elona xesha libi lokutya iziqhamo
Kuyatshiwo ukuba iziqhamo akufuneki zityiwe kwangoko ngaphambi nasemva kwesidlo okanye ngaphambi nje kokuba ulale.
Kwangoko ngaphambi nasemva kwesidlo
Ukuba ungumntu otya kwangoko isiqhamo ngaphambi nasemva kwesidlo, kuya kufuneka usiyeke ngoku. Kuba kwangoko ukutya iziqhamo emva kokutya akuyi kunceda umzimba ukuba usetyise iziqhamo ngokufanelekileyo kwaye ke umntu ngekhe akwazi ukufunxa zonke izakha mzimba eziyimfuneko.
Kwizigulana ezinesifo seswekile, imeko yahlukile. Kuya kubakho umsantsa ngeyure enye ngaphambi kokutya kunye neeyure ezimbini emva kwesidlo xa usitya iziqhamo.
Ngaphambi kokuba ulale
Uphando luthi ukutya iziqhamo ngaphambi kokuba ulale lelona xesha libi. Ngenxa yokuba iphakamisa i-insulin yakho kunye namanqanaba eswekile egazini emzimbeni oya kuthi uphazamise ukulala kwakho ebusuku kwaye uthintele umzimba wakho ekunciphiseni amandla xa kufanelekile.
Iziqhamo akufuneki zityiwe kunye nezidlo ngokunjalo
Umntu akufuneki atye iziqhamo kunye nokutya njengoko inokucothisa inkqubo yokwetyisa. Ukuba utya iziqhamo nokunye ukutya, iziqhamo ziphela zihlala emzimbeni ixesha elide kunesiqhelo kwaye ziqala ukubila emzimbeni. Oku kunokubangela ukugaya kunye nezinye iingxaki zokwetyisa.
Zimbalwa iingcebiso eziSempilweni zokutya iziqhamo
1. Ukufumana ezona zibonelelo ziphezulu, zineziqhamo ezitsha nezinefayibha ezinolusu nenyama.
2. Bambelela kwimveliso yamaxesha onyaka kwaye uzonwabise ngeendlela ezahlukeneyo.
3. Ukuba unesifo sezintso, yiba nesiqhamo esine-potassium esezantsi efana nepapaya, iapile, amapere, iguava, njl.
4. Abantu abane-bowel syndrome (IBS) kufuneka baphephe iziqhamo ezinefayibha ephezulu njengeapile, iorenji kunye nebhanana.
Ke ulinde ntoni? Thatha isitya seziqhamo kwaye wonwabe!
Yabelana eli nqaku!
