Ukudla Okunomsoco Okungu-10 Okusiza Ukululama Ngemva Kwe-COVID

Ukudla ngendlela efanele akukaze kubaluleke kakhulu kunamanje njengoba i-COVID-19 ithinta abantu abahlukene kuyo yonke iminyaka yobudala. Ngenkathi amazwe emhlabeni wonke azabalaza ukulwa nezinselelo ezivezwa yigciwane, isici esiyinhloko sokuvimbela sifinyelela ohlotsheni lokudla esikudlayo. Ngisho nangemva kokwelashwa egciwaneni, uhambo lokubuyela empilweni evamile lungaba mnandi futhi lokhu kungase kuqhubeke amasonto. Ngakho-ke, kuyadingeka ukuthi ube nokudla okunomsoco futhi Ukudla okunempilo ngesikhathi sokululama. Ukudla esikudlayo kudlala indima ebalulekile ekuvimbeleni nasekulawuleni i-COVID-19. Ukudla okunomsoco kuvuselela impendulo yokuzivikela komzimba, ukunikeza umzimba uphethiloli owudingayo ukuze uzilungise. Ibhalansi efanele yamaprotheni, amavithamini, amaminerali, nezinye izakhi ezibalulekile zisebenza ukubuyisa amandla namandla adingeka kakhulu.

Amaqembu Okudla Ayishumi Azosiza Umzimba Wakho Ngemva kwe-Covid ukuze Ululame:

Okulandelayo amaqembu okudla ayi-10 angasiza umzimba wakho ngokudla okunempilo ukuze ululame ngemuva kwe-Covid:

1. Nuts: Idlanzana ngobuningi elinenala yekhwalithi yomsoco! Amantongomane ayimithombo ecebile yamaprotheni, amafutha angagcwele unsaturated enempilo, amavithamini, amaminerali, kanye ne-fibre, asekela kakhulu isimiso somzimba sokuzivikela ezifweni. Lokhu kufaka phakathi ama-alimondi, ama-walnuts, ama-pistachio, amantongomane, ama-chestnuts, nama-cashews okudliwa kangcono ngaphambi kokudla kwasekuseni.
2. Izithelo ze-Citrus: Amawolintshi, ama-lime, namagilebhisi ezinye zezithelo ezisawolintshi ezaziwa kakhulu. Zicebile ku-Vitamin C ongagcini nje ngokuthuthukisa ukumelana kodwa futhi inikeza umzimba amandla okubuyela empilweni evamile, esebenzayo. [1] [2] Lezi zingadliwa nganoma yisiphi isikhathi phakathi nosuku, okungcono kakhulu njengokudla okulula phakathi kwezidlo ezinkulu.
3. Imifino enamahlamvu aluhlaza: Imifino enombala oluhlaza futhi enamaqabunga ekuthunjweni iyimithombo emihle kakhulu yensimbi, i-calcium, kanye amavithamini abalulekile njenge-Vitamin C kanye no-K. Lokhu kwakheka kunikeza amakhemikhali abalulekile ashukumisayo kumangqamuzana omzimba omzimba okubasiza ukuba benze imisebenzi yabo ngendlela efanele. Eminye imifino emikhulu enamahlamvu aluhlaza ihlanganisa isipinashi, iklabishi, ulethisi, ne-kale, okuyisengezo esihle kakhulu esidlweni sasemini ngisho nakusihlwa.
4. Itiye: Itiye elihlaza netiye elimnyama[3] [4] aziwa kakhulu ngama-antioxidants anemiphumela yokuvikela emasosheni ethu omzimba. Zijatshulelwa kangcono ngezikhathi zasekuseni. Kodwa-ke, gwema ukuwaphuza amahora ambalwa ngaphambi kokuba ulale ngoba kungase kuphazamise ukulala ngenxa yokuqukethwe kwawo kwe-caffeine.
5. Izinongo: I-Garlic, i-ginger, ne-turmeric inegama elihle kakhulu ekusetshenzisweni kwakho uma siphansi nge-viral fever noma ngisho nomkhuhlane omncane ovamile. Isizathu esibangela ukuthandwa kwazo ikakhulukazi ezindlini zamaNdiya kungenxa yezakhiwo zazo zokulwa nokuvuvukala, ezivula izingxenye eziyinhloko zamasosha omzimba. Zonke lezi zinongo zingafakwa njengengxenye yamalungiselelo akho okudla ngesikhathi sesidlo sasemini noma sakusihlwa.
6. amajikijolo: Ngokufana nalezi zitiyi ezibalwe ngenhla, amajikijolo acebile ngama-antioxidants anezindawo zokulwa nokuvuvukala. Ukwengeza kulokhu, ezinye izifundo ziye zacabanga ukuthi okukhishwe kumajikijolo kungasiza ekuvimbeleni amagciwane omkhuhlane. Amanye amajikijolo okufanele abe kubhasikidi wakho wamajikijolo ahlanganisa i-acai berry, i-elderberry, njll. Ngokufanayo namantongomane, amajikijolo asebenza kahle njengokudla okulula ongawadla noma nini lapho ulambile usuku lonke. Ngaphandle kwalokho, zingajatshulelwa njenge-smoothie ngaphambi noma ngemva kokuzivocavoca umzimba.
7. Fish: I-Salmon, i-king mackerel, i-tuna, ne-cod yizibonelo ezimbalwa zezinhlanzi ezicebile ku-Vitamin A, kanye ne-Vitamin Bs (B2, B6, B12) - konke okusiza ekwehliseni ukuvuvukala nokusiza ekusebenzeni kahle kwamasosha omzimba. Ngesikhathi esifanayo, asiza ngokukhiqizwa kwamangqamuzana egazi abomvu namhlophe ukuze agcine umzimba ulwa nezifo.
8. I-Lentils / i-daal: I-Lentils ingenye yemithombo embalwa yamaprotheni kubantu abadla imifino. Ngaphandle kwamaprotheni amaningi nje, bandisa amazinga e-hemoglobin egazini futhi bondle amasosha omzimba ngensimbi edingeka kakhulu. Ama-daal amaningi ayisengezo esihle kakhulu ekudleni kwansuku zonke, okubangelwa ukuba khona kwawo ezindlini zamaNdiya. Lokhu kuhlanganisa i-masoor daal, i-chana daal, i-urad daal, ne-moung daal, eyenza ingxenye enempilo yokudla kwasemini. [5] [6]
9. I-Fiber: Iqhaza lemicu yezivikeli mzimba ichazwa kangcono ngale ngcaphuno - “ifayibha ishintsha amangqamuzana omzimba asuka ekubeni amangqamuzana eqhawe asekela ukuvuvukala abe amaseli okugcina ukuthula aphikisana nokuvuvukala”. Zisiza amasosha omzimba ukuthi alulame ezifweni ngokushesha. Imicu ihlukaniswa ngezinhlobo ezi-2: ezincibilikayo (ama-oats, amantongomane, imbewu, ubhontshisi, njll.) futhi ezingancibiliki (irayisi elinsundu, amajikijolo kakolweni, irye, izithelo nemifino, njll.). Yomibili imithombo yefiber kufanele idliwe ngesandla esivulekile noma njengengxenye yesidlo sasemini/sakusihlwa.
10. Water: Amanzi esiwaphuzayo nsuku zonke abalulekile emasosheni ethu omzimba wonkana. Izuzisa umzimba wethu ngezindlela ezintathu ezihlukene: isiza ukumunca imisoco engena egazini, isekela impilo yolwelwesi lwamafinyila futhi iqukethe amangqamuzana egazi amhlophe akhethekile asiza umzimba ukuba ulwe nezifo.

Ukudla okukodwa kwalokhu okungenhla akwanele ukusiza ekululameni. A ukudla okunempilo nokulinganisela yisiphetho sokukhetha okunomsoco okwenziwa ngokungaguquki. Ungaphinda uthintane ne i-dietician ehamba phambili e-India ukuze bathole usizo lwabo endabeni. Bazokudwebela ishadi lokudla lokululama le-Covid-19 elinempilo. Ngaphezu kwe imikhuba emihle yokudla okunempilo, qiniseka ukuthi uphumula ngokwanele, uhlanganisa ukuvivinya umzimba okuthile, futhi ubekezele. Ukubuyisela kuyinqubo ehamba kancane ezothatha isikhathi. Hlala uphephile, hlala unempilo.