Ukudla kwegazi: enqabelo nemikhawulo

Kwegazi - iyisifo ezivamile, ngokuvamile kutholakala zokwelapha zanamuhla. Ekugcineni, kunzima ngempela ukwelapha, ikakhulukazi lapho umuntu eguga, kodwa kungenzeka ukuqinisekisa ukuthi kube lula futhi kakhulu ukunciphisa inani ngangibuye ngihluleke.

Izindlela ekwelapheni nomfutho wegazi ophezulu ezahlukene kakhulu futhi ancike iqembu engu-isiguli, isifo futhi imininingwane yalolu nesineke ngabanye, kodwa, noma kunjalo, ukuphathwa ethelayo kumele zibe yinkimbinkimbi futhi zaphathwa udokotela wakho. Ngaphezu kwalokho, ingxenye eqinisa yokwelapha kuyakhethwa ngendlela efanele, isabelo sansuku zonke, okuyinto kakhulu kusiza jikelele iziguli abanomfutho wegazi ophakeme, futhi akabubangeli ingcindezi eyengeziwe okhuphuka ngokungazelelwe. Ake sizame ukuba sihlole kabanzi mayelana nokuthi yini okufanele ibe Ukudla ophakeme wegazi.

Imikhiqizo kusukela "Tabu"

Kunemikhakha eminye imikhiqizo ukuthi bayakhishwa ngokuphelele kusukela nsuku zonke imenyu iziguli ezine nomfutho wegazi ophezulu. Ngakho, kubalulekile ukuba ukuhlukana emzimbeni kokuthola ikhofi, cocoa tea eqinile, okungukuthi, imikhiqizo nge predominance caffeine e kwengoma. Ngaphezu kwalokho, kunconywa engadli okubabayo ukudla, ukhukhamba, nomqwayiba, nezivimbelakuvunda kanye nezinongo.

Ukudla ophakeme wegazi futhi aqede ukudla okunamafutha, okungukuthi, ukuthola okunamafutha inhlanzi, inyama kanye okuqinile amafutha, uwoyela inhlanzi , no-ayisikhilimu akuyona ukuqonda. Uhlu imikhawulo weza Ibhotela imikhiqizo kanye uphuzo oludakayo kungukuthi ngokunqaba imenyu abanomfutho wegazi ophakeme. Nakuba ezimweni eziningi, ingilazi yewayini elibomvu okuhle namanje ngeke ubuhlungu, kodwa ngempela kwenzeka okuphambene.

Imikhiqizo kusukela iqembu "Ukulinganiselwa"

Kodwana ungacabangi ukuthi ekudleni ophakeme wegazi kuhlanganisa kuphela "isinkwa sokuhlupheka namanzi okuhlupheka". Kukhona nalabo imikhiqizo kanye izitsha avunyelwe ukunambitha, kodwa izinto eziningi kungagcini. Okokuqala, kubalulekile ukunciphisa engayitholi nsuku zonke usawoti kanye usawoti omningi nje kungamukeleki. Ngakho, kuwukuhlakanipha yini ukuhlala ukulungiselela ukudla ngaphandle kokwengeza usawoti, kodwa kancane ukuze ungeze amanye usawoti ngefomu kakade kuqedile. Namanje kungenzeka ukuthola isisombululo ebucayini, unezela izitsha usebenzisa cranberry ukunambitheka, citric acid, usinamoni, i-parsley, dill kanye coriander. Endabeni ka usawoti lokubuya kwesifo kuyadingeka ukuhoxisa ngokuphelele ekudleni nsuku.

Futhi, imikhawulo esebenzayo carbohydrate digestible, emelelwa ushukela, ujamu, uju kanye uswidi, futhi ezilwane, ezifana ukhilimu omuncu ne bhotela. baphuza uketshezi uma sicabangela izifundo zokuqala kumele singeqi 1.2 amalitha ngosuku.

Imikhiqizo kusukela iqembu "Izincomo"

Ngakho, yini ungadla sitholakele "umfutho wegazi ophakeme"? Ukudla ibhekelela kudinga imenyu nsuku zonke inyama engenamafutha nenhlanzi, mhlawumbe abilisiwe. Ngaphezu kwalokho, watusa oludakisayo imikhiqizo yobisi nokusanhlamvu iqinile, efana nokunye okufana nokolweni, i-oats namabele. amasobho Ikakhulu yemifino kanye imifino, kuhlanganise okusanhlamvu, ubisi, izithelo, futhi izifundo zokuqala ngokuqukethwe inyama mafutha Kufanele udliwe akukho kuka kabili ngesonto. Futhi ewusizo izithelo nemifino, nokuningi ukudla okunothe magnesium, i-potassium ne izakhi lipotropic.

Ngokukhethekile kufanele kukhokhelwe-potassium ne-magnesium nomfutho wegazi ophezulu. Kuyaziwa ukuthi potassium kuvusa senhliziyo esilimele umsebenzi futhi ephumelelayo kususa uketshezi olunqwabelene ezicutshini zomzimba, kanye magnesium, esikhundleni salokho, kunomphumela vasodilatory ku imithambo yegazi kanye neqhaza zokuvimbela amajaqamba. Yingakho ukudla ophakeme wegazi uncoma ukusetshenziswa kakhudlwana kulezi namaminerali atholakala imifino eziningi, izithelo kanye ayo zemvelo.

Noma kunjalo, okunomsoco, Kunconywa iziguli abanomfutho wegazi ophakeme akufanele kukhethwe kuphela onguchwepheshe ngamunye esimweni ngasinye emtholampilo.