Asinakukhanyela ukuba kukho ukunyuka okukhulu kwindlela yokutya okunempilo. Ukusuka kubantu abadumileyo ukuya kubantu bemihla ngemihla, wonke umntu uhambela kwisidlo esityebileyo kwiivithamini kunye neeminerali. Kakade ke, enye indlela yokwenza oko kukuquka iziqhamo nemifuno engakumbi ekutyeni kwakho. Kodwa musa ukulibala iziqhamo ezomileyo kwaye ngokukodwa iidiliya ezomileyo . Ezi nuggets zincinci zibonelela ngobuninzi iinzuzo zeediliya ezomileyo xa isetyenziswa yonke imihla. Ukongeza iidiliya ezomileyo kwisidlo sakho iyakuphucula impilo yakho iyonke.
Nye. Okulungileyo KukuLahla kobunzima
Mbini. Liphucula iZiko ngokubanzi kunye neMpilo yeBone
3. Hlala Uselula
Isine. Uqhwanyaza Ngoncumo
5. Nciphisa Uxinzelelo
6. FAQ:
Okulungileyo KukuLahla kobunzima
Kubo bonke abo bakhuthazwayo ukuba yehla emzimbeni , Jikela kwi iidiliya ezomileyo zokulahlekelwa ngamafutha athile . Obunye ubunzima obuphambili obuvela kuye nabani na ozama ukunciphisa umzimba kukungayazi indlela yokuvuselela umzimba wethu ukuba utshise ezo seli zamafutha. Umdiliya owomileyo awuzukunceda kuphela ekutshiseni amanqatha kodwa uya kunceda nokugcina amandla akho enyuka ngenxa yesiqulatho seglucose kuwo.
Ke ngoko, kwiihambo ezininzi zokuncipha kobunzima, xa kukho isithintelo sokutya, umntu udla ngokuziva ediniwe kwaye ephantsi. Ukubandakanya ezi nuggets kukutya kwakho kuya kuqinisekisa ukuba awuze uphelelwe ngamandla akho!
Ingcebiso: Xa usitya iicereal, oats, muesli okanye cornflakes, yongeza iidiliya ezimbalwa ezomileyo kuzo ukuze unelise izinyo lakho eliswiti.
Liphucula iZiko ngokubanzi kunye neMpilo yeBone
I-radicals yamahhala, xa idityaniswe nee-electron emzimbeni wethu, inokubangela umonakalo kwiiseli, iiprotheni kunye ne-DNA. Iidiliya ezomileyo , ezityebileyo kwiicatechin, zisuse ezi radicals zasimahla kwaye ziphucule impilo yamalungu onke emzimbeni wethu. Kwaye abo bangaluthandiyo ubisi okanye abanyamezeli i-lactose, iidiliya ezomileyo zityebile kwi calcium ! Zikwaqulethe i-boron eyimfuneko ekufunxeni kwe-calcium. I-Boron nayo iyanceda ukwakheka kwamathambo kwaye inokuthintela i-osteoporosis ngexesha lokuyeka ukuya exesheni.
Ingcebiso: Yenza itiffin encinci iidiliya ezomileyo ukugcina emsebenzini ukuqinisekisa ukuba unazo ezimbalwa yonke imihla.
Hlala Uselula
Bathi uyilento uyityayo. Ewe, ngethamsanqa akukho namnye kuthi ojongeka njengefries zasefrentshi kodwa ulusu lwethu, umngcatshi, libonisa umhlaba wonke kanye into oyityayo. Ke ukuba utya ukutya okuneoyile, ulusu lwakho lunokuba njalo gqabhuka ngamaqhakuva . Ukuba utya ukutya okunempilo, ulusu lwakho luya kucoceka. Ukutya iidiliya ezomileyo ziya kuphucula ukuqina kunye nokuthungwa ngokubanzi kolusu lwakho. Unokulwa nokulahleka kweenwele ngezi nuggets njengoko zikhuthaza impilo yeenwele ngokuvuselela iifollicle zeenwele. Ngoku akukho nto inokukunqanda ukuba uqhayise ngezo zitshixo zakho zimnandi.
Ingcebiso: Unokongeza iidiliya ezomileyo kwi-smoothies endaweni yeswekile.
Uqhwanyaza Ngoncumo
Uyakuzonda ukuya kugqirha wamazinyo? Emva koko, ntombazana, kufuneka udle ezo zidiliya ezomileyo. Anceda ekuthinteleni ukubola kwamazinyo aze anciphise imingxuma ngokucinezela iintsholongwane ezisemlonyeni ezibangela imingxuma nesifo seentsini. Ayizizo kuphela eziluncedo kuwe amazinyo eperile kodwa namehlo akho e-iridescent. Ukuba zizityebi kwiVithamini A, zinceda ukukhusela amehlo akho, zinciphisa ukuqala kwayo nayiphi na ingxaki enxulumene nombono.
Ingcebiso: Ngelixa ukwenza i iprotheni bar , yongeza iidiliya ezomileyo njengenye yezithako.
Nciphisa Uxinzelelo
Ukuba ubuziva unoxinzelelo oluncinci ngoko kunye ukucamngca, zama ukuba neediliya ezomileyo . Isityebi kwi-arginine, isitya le ntando yemihla ngemihla yehlisa amanqanaba oxinzelelo lwakho . Zikwaluncedo nakwizigulane ezinoxinzelelo lwegazi oluphezulu.
Ingcebiso: Ngexesha elizayo, xa ufuna ukugxininisa ukutya, yiba neediliya ezimbalwa ezomileyo. Ukutshintsha ukutya okune-oyile ngokunye okunempilo kuya kukunceda uqhubele phambili kwindlela yokuphila esempilweni.
FAQ:
Q. Zingaphi iidiliya ezomileyo ekufuneka ndizitye ngosuku?
KUYA. Akukho mda onjalo xa kufikwa ukutya iidiliya ezomileyo . Unokuba nayo isiqingatha ngosuku okoko unokutya okunokulinganisela . Nangona kunjalo, ukuba utya iswekile eninzi okanye iziqhamo ezininzi, ngoko unokufuna ukunciphisa eyakho ukuthathwa kweediliya ezomileyo .
Q. Ndizisebenzisa njani iidiliya ezomileyo kwisidlo sam sakusasa?
KUYA. Enye indlela onokuthi ube neediliya ezomileyo kukuba ne isitya seziqhamo isidlo sakusasa. Kule nto, unokusika isiqingatha se-apula, isiqingatha se-orenji, isiqingatha sekalika esimnandi okanye nasiphi na esinye isiqhamo. Kule nto, unokongeza iziqwenga ezine ze-almonds, ii-walnuts ezimbini okanye i-pecan nuts, i-spoon ye-flaxseed eyosiweyo kunye ne-spoon yamagilebhisi omileyo kunye neglasi ende yobisi. Kungenjalo, kunye nezinye iziqhamo ezomileyo, ungasebenzisa iidiliya ezomileyo kwi-oats yakho .
Ukuba intsasa yakho iyakhawuleza, ngoko unokwenza i-breakfast jar ngobusuku ngokwayo. Thatha ingqayi ye-mason, yongeza i-oats kuyo. Yizalise ngamanzi de i-oats ilingane. Ngoku yongeza umaleko wamaqunube okanye iapile okanye nasiphi na esinye isiqhamo esingeyo-citrus kuyo. Oku kungenxa yokuba, thumela olu maleko, siya kuba songeza umaleko wecurd. Ngaphezulu kwe-curd, yongeza iidiliya ezomileyo kunye neziqhamo ezomileyo ezigayiweyo . Yifake efrijini ngobusuku, kwaye isidlo sakho sakusasa silungele ukuba usiphathe okanye ube nexesha lokuhamba. Ngale ndlela, unokuqinisekisa ukuba ungaze uphoswe isidlo sakho sakusasa!
Umbuzo. Ingaba iidiliya ezomileyo ziyanceda xa kuqhinwa?
KUYA. Ngokuqinisekileyo bayakwenza oko! Iidiliya ezomileyo zinefayibha ezinganyibilikiyo ezinceda ukuhambisa ukutya kuthumbu lwamathumbu, eziya kuthi ekugqibeleni zincede. phelisa ukuqhina . Ukutya iidiliya ezomileyo yonke imihla iya kunceda ngokubanzi yongeza impilo yakho yokwetyisa .
Q. Leliphi elona xesha lilungileyo lokutya iidiliya ezomileyo?
KUYA. Ngokufanelekileyo, kufuneka udle iidiliya ezomileyo kunye neziqhamo ezomileyo into yokuqala ekuseni. Oku kunika isiqalo esinempilo kumzimba wakho. Kodwa unokuba nayo njenge-snack phakathi kokutya ukuze uthintele ukuzinkcinkca kwiichips okanye Ukutya okuyijanki .Q. Ndenza njani iprotein bar ngeediliya ezomileyo?
KUYA. Okokuqala, xuba imihla kunye neepuni ezimbini zamanzi kumxube njengoko ziya kuba yi-arhente ebophelelayo kwibha yakho. Emva koko, galela epanini zonke iziqhamo ezomileyo, iimbewu kunye namandongomane ongathanda kwibar yakho. Ezi zinokuba zii-almonds, walnuts , imbewu yethanga, i-flaxseeds okanye naziphi na ezinye iziqhamo ezomileyo okanye iimbewu ongathanda ukuzongeza kwibha yakho.
Kwesinye i-pan, qalisa ukutshisa i-paste (imihla) kwi-blender kwi-flame ephantsi. Qinisekisa ukuba uhlala uvuselela le ntlama ukunqanda ukuxinga okanye ukutshisa. Kuya kulunga ukusebenzisa ipani enesiseko esityebileyo semivalo yakho. Njengoko intlama iqina, yongeza iziqhamo zakho ezomileyo kunye nembewu kunye neediliya ezomileyo kulo mxube kunye necephe lobusi kunye nepinki yetyuwa.
Ngexesha elithile, uya kubona ukuba sele eqalile ukubopha kunye, kwaye ngoku kunzima ukuyishukumisa . Eli iya kuba lixesha elifanelekileyo lokuyisusa epanini. Yilungele itreyi yokubhaka enephepha lebhotolo. Galela umxube kule tray kwaye uyisasaze ngokulinganayo ukuze igqume isitya. Yiyeke ipholile iiyure ezimbini okanye njalo. Nje ukuba sele ipholile kwaye iqinile, yinqumle kwimigca ye-perpendicular kunye ne-voila! Imivalo yakho yamandla ikulungele!
UMBUZO
KUYA. Kuya kufuneka utye zonke iziqhamo kunye nemifuno ukuze ufumane ukutya okunempilo okunempilo. Nangona kunjalo, xa sisitya kakhulu kudidi olunye lokutya, okanye sisebenzisa ukutya okukodwa ngomthamo omkhulu, sinokubhukuqa isikali sokutya okunesondlo. Yiyo loo nto kubalulekile ukusebenzisa yonke into ngobungakanani obulinganiselweyo.
