Hypertrophic Cardiomyopathy: Iimpawu, oonobangela, unyango kunye nothintelo Jonga iSampulu yeZilumkiso eziKhawulezayo VUMELA IZAZISO Izilumkiso zemihla ngemihlaNgaphandle nje
-
Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala -
- U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
- I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHlala kwakho kunye neeCelebs-eziPhefumlelweyo zeSuti
- I-Horoscope yemihla ngemihla: 13 Epreli 2021
Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala Ungaphoswa
- UAnirban Lahiri uqinisekile phambi kweRBC Heritage
- Ukunqongophala akuyona ingxaki: Icandelo loMphathiswa Wezempilo ligxeka 'ukungaziphathi kakuhle' izitofu ze-COVID
- Uluhlu lwawo onke amaVowutsha eDatha yokuNgena ukusuka kwiReliance Jio, Airtel, Vi, kunye neBSNL
- UVira Sathidar Aka Narayan Kamble ovela kwiNkundla udlula kude ngenxa ye-COVID-19
- I-Kabira yokuHamba kweHermes i-75 yokuKhawulezisa ukuThengisa ukuSebenza ngeSikuta soMbane esaziswa eIndiya
- Ixabiso leGolide liwe ngokungekho xhala kwiiNBFCs, iibhanki kufuneka ziBukele
- Isiphumo sokugqibela sama-2021 samapolisa e-Bihar Bihar
- Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli
Imikhwa yokutya yemihla ngemihla ithetha lukhulu ngempilo yakho. Isitshixo sokutya okunempilo kukubala okufanelekileyo kweekhalori esizithathayo ukugcina amandla asetyenzisiweyo kunye namandla asetyenzisiweyo Abantu bahlaliswe bodwa ezindlwini zabo kwaye amathuba okuba, banokutshintshela kukutya okungenampilo ngexesha. Inani labo lokutya kweekhalori linokunyuka kwaye ukusetyenziswa kwamandla kunokunciphisa ukubangela ukuzuza ubunzima. Kwakhona, inokubeka abantu emngciphekweni wezifo ezingapheliyo kunye nokukhuseleka okuphantsi.
Ukugcina imikhwa yokutya esempilweni akukho nzima njengoko kubonakala ngathi ngexesha lokuzahlula. Ngokwazisa utshintsho oluncinci kwindlela otya ngayo imihla ngemihla, unokwenza igalelo elikhulu kwimpilo yakho. Jonga iingcebiso ezimbalwa ezinempilo onokuzibandakanya ebomini bakho ngelixa usekhaya.
1. Kuphephe Ukutya ukutya okuneswekile
Ukutya ukutya okanye iziselo ezineswekile eninzi kunokwandisa umngcipheko wokutyeba kakhulu, isifo seswekile kunye nemingxunya. Kungenxa yokuba ziphezulu kwiikhalori kunye namandla kwaye zinokuba negalelo ekuzuzeni ubunzima kunye namanqanaba aphezulu eswekile emzimbeni ukuba amandla awasetyenziswanga ngokufanelekileyo. Njengoko ukuzilolonga kuye kwathotywa ngenxa yokutshixwa, kungcono ukusebenzisa iimveliso ezineswekile encinci. [1]
2. Yitya ukutya okulungele iMetabolism yakho
Abaphandi bathi xa usitya ukutya okunzima ngexesha, ngenxa yesithuba esikhona phakathi kwezi zimbini zokutya imetabolism iyacotha. Ukutya okuncinci emva kweeyure ezintathu okanye ezine kuthathwa njengendlela elungileyo yokugcina imetabolism yakho enceda ukutshisa iikhalori ezininzi ngosuku.
3. Yitya kancinci kancinci
Ukutya okucothayo kunceda ekucoleni ukutya okungcono, ekwehliseni ubunzima bomzimba kunye nokuhlutha. Xa sisitya kancinci, sihlafuna ngakumbi okukhuthaza ukwetyiswa ngokulula kokutya xa kufikelela esiswini. Kwakhona, sifumana imvakalelo yolwaneliseko emva kwesidlo ngasinye esisinceda ukuba sitye kancinci kwaye sinciphise ubunzima ngokulula. [Mbini]
4. Sika umva kwiioyile okanye kumanqatha anelisayo
Amafutha azalisiweyo athambekele ekunyuseni i-cholesterol embi emzimbeni wethu kwaye yonyuse umngcipheko wesifo semithambo okanye isifo sentliziyo. Amadoda ayacetyiswa ukuba athathe malunga ne-30 g kunye nabafazi i-20 g yamafutha agcweleyo ngosuku. Ke ngoko, ukunciphisa ukutya okufana nebhotolo, iisoseji, iibhiskithi kunye neepie yeyona ndlela ilungileyo yomzimba osempilweni.
5. Ukunciphisa ukuthathwa kwesodium
Ityuwa eninzi okanye isodiyam ekutyeni inokunyusa umngcipheko woxinzelelo lwegazi olunokubangela ukubetha okanye isifo sentliziyo. Gwema iimveliso ezinetyuwa esekwe kwimarike ezinje ngeetshiphusi kunye nokutya okukhawulezayo njengoko zinomxholo wetyuwa. IZiko lezoNyango licebisa nge-1.5 gm yetyuwa ngemini yomzimba ophilileyo. [3]
6. Khetha konke okuziinkozo
Ukutya okuziinkozo okupheleleyo okufana ne-oatmeal, i-quinoa, irayisi emdaka kunye nesonka sengqolowa esipheleleyo zizinto ezintle onokukhetha kuzo emzimbeni ophilileyo njengoko zingenayo i-gluten kwaye zityebile kwizondlo ezifana ne-iron, i-manganese, i-selenium kunye ne-fiber yokutya. Bayanceda ekucoleni ukutya kwaye bakwenze uzive ugcwele ixesha elide, ukunceda kulawulo lobunzima.
7. Sela amanzi ngakumbi
Amanzi sesona siselo sisempilweni kuzo zonke. Inceda ukukhupha i-toxins emzimbeni kwaye ugcine umzimba wakho unamanzi ixesha elide. Ukunqongophala kwamanzi emanzini kunokukhokelela ekudiniweni kunye nasentloko. Ke ngoko, lukhetho olufanelekileyo ukusela amanzi kwaye uhlale uphilile kwaye usempilweni.
8. Ubungakanani Bolawulo Besahlulo
Indlela elungileyo yokutya kancinci kwaye uhlale usempilweni kukutya kwiipleyiti ezincinci. Ukukhetha ipleyiti encinci kunokukhohlisa ingqondo yakho ukuba ucinge ukuba utya ngakumbi xa kuthelekiswa namacwecwe amakhulu anesahlulo esinye. Izifundo ezininzi zibonisa ukuba abantu bathanda ukutya ngaphezulu kwe-30% xa behanjiswa kwiipleyiti ezinkulu okanye ezityeni ezinkulu. [4]
9.Yandisa ukufunxwa kweProteni
Ukutya okunotyebileyo kwiproteni kunceda ukulawula umdla wakho wokutya kwaye uthathe iikhalori ezimbalwa ngokunika imvakalelo yokugcwala. Sebenzisa ukutya okufana neyogathi yamaGrike, intlanzi, iimbewu, iquinoa kunye nemidumba ukuze ufumane izibonelelo zeprotheyini kunye nezinye izondlo ngaphandle kokunyuka kobunzima bakho.
10. Yitya ezinye iziqhamo nemifuno
Ngokwe-WHO, iziqhamo kunye nemifuno yehlisa umngcipheko wezifo zentliziyo, isifo seswekile, ukutyeba kakhulu kunye neentlobo ezininzi zomhlaza. Zipakishwe ngama-antioxidants, iivithamini kunye neeminerali ezibonelela ngezakhamzimba ezifunekayo emzimbeni. Zama ukufaka isiqhamo esinye kunye nemifuno eluhlaza kwisidlo sakho yonke imihla. [5]
Ezinye izikhokelo ezibalulekileyo
- Sela ubisi olungenamafutha okanye olunamafutha asezantsi.
- Khetha ukutya kweeprotein ezinamafutha njengebele lenkukhu.
- Ungaphuthelwa kukutya kwaselwandle njengoko bezizityebi kwi-omega-3 fatty acids.
- Gcina itsheki kwiikhalori zakho yonke imihla.
- Tsiba uqhotse kwaye ubhake okanye woyike ukutya kwakho.
- Guqula iziselo ezineswekile ufake incindi yeziqhamo.
- Zama ukutya ukutya okuphekwe ekhaya kunokuba u-odole ngaphandle.
- Fumana ubuthongo bokulala obungenasandi
- Hlala usebenza ngokwenza imisebenzi oyithandayo ekhaya.
- Kuphephe ukutya ngokweemvakalelo okanye ukutya xa ulusizi, ulilolo okanye udikiwe.
- Ungaze utsibe isidlo sakusasa
- Ungalibali ukongeza isaladi kwisidlo ngasinye.
