Ukudla Kwesisindo

Nakuba ngokuvamile ubungabheka abantu abazama ukwehlisa isisindo, kukhona nengxenye yabantu ene-metabolism esebenza kakhulu futhi engavamile ukuba nesisindo. Ukugcina isisindo somzimba esinempilo kuyinto evamile, kodwa kubalulekile ukuqaphela ukuthi abanye abantu bakuthola kunzima ukukhuluphala. Kulabo abahlose ukwakha imisipha noma ukunqoba uhlaka oluthambile ngokwemvelo, ukudla ukudla okulinganiselayo nokudla okufanele kubaluleka. Kulesi sihloko, sizokwenza hlola okunye okunomsoco kanye nokudla okunekhalori ukuze uthole isisindo.

Uhlelo Lokudla Lokuzuza Kwesisindo

Okulandelayo ukudla okunempilo okungcono kakhulu ukuze ukhuluphale  

1. Ukudla Okunekhalori Ephezulu Ukuze Uzuze Isisindo

Ukudla okunekhalori ephezulu kungaba amadlelandawonye abalulekile kulabo abafuna ukuzuza isisindo ngendlela enempilo. Izinketho ezinomsoco ezifana namantongomane, ukwatapheya, nobisi lonke kunikeza ama-calorie anele ngenkathi kulethwa okubalulekile. amavithamini namaminerali. Ukufaka amafutha anempilo, izinhlanzi ezinamafutha, namaqanda nakho kungaba nomthelela ekuzuzeni isisindo ngenkathi kuhlinzeka ngamafutha anenzuzo. 

Isinkwa esisanhlamvu okuphelele, i-quinoa, nemidumba kunikeza ama-carbohydrate kanye nefayibha, kuyilapho izithelo ezomisiwe nenyama engenamafutha kunikeza ama-calories engeziwe nemisoco. Ngokufaka lokhu kudla okunekhalori ephezulu ekudleni kwakho, ungaphemba umzimba wakho ngempumelelo futhi usebenzele ekufinyeleleni imigomo yakho yokuzuza isisindo.

2. Ukudla Okunamaprotheni Aphezulu Ukuze Uzuze Isisindo

Ukudla okunamaprotheni amaningi kudlala indima ebalulekile ekuzuzeni isisindo ngokukhuthaza ukukhula nokulungisa imisipha. Ukufaka izinketho ezicebile ngamaprotheni ekudleni kwakho kungasekela imizamo yakho. Inyama engenamafutha njengenkukhu, i-turkey, nenyama yenkomo iyimithombo emihle kakhulu yamaprotheni ekhwalithi ephezulu. Ukwengeza, amaqanda, iyogathi yesiGreki, i-cottage shizi, ne-tofu acebile amaprotheni futhi angafakwa kalula ekudleni. 

Imifino efana ne-lentils, i-chickpeas, nobhontshisi ayinawo amaprotheni amaningi kuphela kodwa futhi inikeza i-fiber yokudla. Ukwengeza ukudla okunamaprotheni amaningi njenge-saumoni, i-tuna, ne-whey protein powder kungathuthukisa ukudla kwakho. Ngokufaka lokhu kudla okunamaprotheni amaningi ekudleni kwakho, ungakwazi ukondla umzimba wakho, ukwakha imisipha yemisipha, futhi ufeze imigomo yakho yokuzuza isisindo ngokuphumelelayo.

3. Ukudla Kwebisi

Ukudla kobisi kunikeza inqwaba yezakhi ezibalulekile empilweni yonke. Icebile nge-calcium, inomthelela emathanjeni namazinyo aqinile. Ubisi, ushizi, neyogathi kuyimithombo emihle kakhulu yamaprotheni, enikeza ama-amino acid adingekayo ekukhuleni nasekulungiseni imisipha. Le mikhiqizo yobisi inamavithamini afana ne-vitamin D, esiza ekumunceni i-calcium. 

Ukwengeza, ukudla kobisi kunikeza amaminerali abalulekile njenge-potassium ne-phosphorus. Abanye abantu bangase bakhethe ukukhetha ubisi olunamafutha aphansi noma okungelona amafutha ukuze balawule ukudla kwabo amakhalori, kuyilapho abanye bengakhetha izinhlobo ezinamafutha agcwele ukuze bathole ukunambitheka okungeziwe nokusutha. Kodwa-ke, kubalulekile ukucabangela izidingo zokudla komuntu ngamunye kanye nezintandokazi lapho uhlanganisa ukudla kobisi ekudleni komuntu.

4. Ukudla Okunempilo Kwamafutha

Amafutha anempilo adlala indima ebalulekile ekudleni kwethu futhi abalulekile enhlalakahleni yonke. Ukudla okunothe ngamafutha anempilo zihlanganisa ukwatapheya, amantongomane, nembewu, ehlinzeka ngamafutha e-monounsaturated angasiza ekwehliseni amazinga e-cholesterol embi futhi anciphise ingozi yesifo senhliziyo. Amafutha omnqumo, amafutha kakhukhunathi, namafutha e-flaxseed ayimithombo emihle kakhulu yamafutha anempilo angasetshenziswa ekuphekeni noma ekugqokeni. 

Izinhlanzi ezinamafutha njenge-saumoni, i-mackerel, ne-sardine zinikeza ama-omega-3 fatty acids, anezindawo zokulwa nokuvuvukala futhi asekela impilo yobuchopho. Ukwengeza, ibhotela le-nati yemvelo kanye ne-tahini yizinketho ezinomsoco eziqukethe amafutha anempilo. Ukufaka lokhu kudla ekudleni kwakho kungasiza ukugcina isikhumba esinempilo, ukusekela ukumuncwa kwezakhi, futhi kunikeze amandla aqhubekayo usuku lonke.

5. Amantongomane kanye Nobhotela Wamantongomane

Ama-alimondi, ama-cashew, amantongomane, kanye namabhotela awo ahlukene anekhalori futhi anothe ngamafutha anempilo, amaprotheni nezakhi.

6. Ukotapheya

Iphezulu ngamafutha anempilo nama-kilojoule, ukwatapheya iyisengezo esihle kakhulu ekudleni noma njengokusabalala ngenxa yokuhlukahluka kwawo.

7. Ubisi Oluphelele kanye Nemikhiqizo Yobisi

Ubisi olunamafutha agcwele, ushizi, neyogathi kucebile ngama-kilojoule, amaprotheni, i-calcium nezinye izakhi ezibalulekile.

8. IQuinoa

Okusanhlamvu okunomsoco okunikeza ama-carbohydrate, amaprotheni, i-fibre, namavithamini namaminerali ahlukahlukene.

9. Amafutha Anempilo

Amafutha omnqumo, amafutha kakhukhunathi, namanye amafutha anempilo anothe ngamakhalori futhi angangezwa kalula ekudleni ukuze uthole ama-calorie engeziwe.

10. Izithelo ezomisiwe

Amadethi, omisiwe, ama-prunes, namabhilikosi kunama-kilojoule amaningi nezakhamzimba njengefayibha, amavithamini, namaminerali.

11. Isinkwa Sokusanhlamvu Okuphelele kanye nePasta

Khetha izinhlobo zokusanhlamvu ukuze ukhuphule ukuthathwa kwekhalori ngama-carbohydrate ayinkimbinkimbi.

12. Inyama Ebomvu Ethambile

Inyama yenkomo nengulube ziyimithombo emihle kakhulu yamaprotheni, i-iron, ne-zinc, esiza ekukhuleni kwemisipha kanye nesisindo.

13. I-Salmon Nezinhlanzi Ezinamafutha

Ecebile ngamaprotheni namafutha anempilo afana ne-omega-3 fatty acids, lezi zinhlanzi zisekela impilo yonke futhi zingakhuphula izinga lokudla.

14. Amazambane Amnandi

Umthombo we-carbohydrate onomsoco ogcwele amavithamini, amaminerali, kanye ne-fiber.

15. Amaqanda

Amaprotheni amaningi namafutha anempilo, amaqanda ahlukahlukene futhi angafakwa ezitsheni ezihlukahlukene.

16. I-Granola ne-Oats

Lawa anekhalori-aminyene, agcwele i-fiber, futhi angadliwa njengesidlo sasekuseni noma ukudla okulula ukuze kwandiswe ukudla okudlayo.

Izingozi zokuzuza kwesisindo esingenampilo nokuthi ungazigwema kanjani

Ukukhuluphala ngokweqile kungadala izingozi ezihlukahlukene enhlalakahleni ngokomzimba nangokwengqondo. Nazi ezinye izingozi ezingaba khona namasu okugwema ukukhuluphala ngendlela engenampilo:

1. Ayanda Ingozi Yezifo Ezingamahlalakhona:

• Izingozi: Ukukhuluphala ngokweqile kuhlotshaniswa nengozi eyengeziwe yezifo ezingamahlalakhona njengesifo senhliziyo, isifo sikashukela sohlobo 2, nomdlavuza othile.
• Ukuvimbela: Yamukela ukudla okulinganiselayo nokunomsoco okuhlanganisa izinhlobonhlobo zokudla okuphelele, okugcizelela izithelo, imifino, amaprotheni angenalutho, kanye nezinhlamvu eziphelele. Nciphisa ukudla okugayiwe okunoshukela omningi namafutha angenampilo.

2. Izinkinga zenhliziyo nemithambo yegazi:

• Izingozi: Isisindo esiningi singacindezela isimiso senhliziyo nemithambo yegazi, okuholela ezimweni ezinjengomfutho wegazi ophakeme kanye namazinga aphezulu e-cholesterol.
• Ukuvimbela: Zibandakanye ekuzilolongeni okuvamile, njengokuzivivinya kwe-aerobic nokuqeqeshwa kwamandla, ukuze ugcine isimiso senhliziyo esinempilo. Khomba okungenani imizuzu engu-150 yokuzivocavoca okumaphakathi ngesonto.

3. Ukukhathazeka Ngempilo Yengqondo:

• Izingozi: Ukukhuluphala ngokweqile kungase kube nomthelela ekubukekeni komzimba okungekuhle, ukuzethemba, kanye nengozi eyengeziwe yokucindezeleka nokukhathazeka.
• Ukuvimbela: Gqugquzela isithombe esihle somzimba ngokugxila enhlalakahleni yonke kunokubukeka. Funa ukusekelwa kubangani, umndeni, noma ochwepheshe bezempilo yengqondo uma kudingeka.

4. Izinkinga Ezihlangene:

• Izingozi: Isisindo esiningi sibeka ukucindezeleka okwengeziwe emalungeni, okuholela ezimweni ezinjenge-osteoarthritis.
• Ukuvimbela: Gcina isisindo esinempilo ngokudla okunomsoco kanye nokuzivocavoca okuvamile. Imisebenzi enomthelela omncane njengokubhukuda nokuhamba ngebhayisikili ingaba yinzuzo empilweni ehlangene.

5. Izinkinga Zokulala:

• Izingozi: Ukukhuluphala kuhlotshaniswa nokuphazamiseka kokulala okufana nenkinga yokungalali kahle, okungaba nomthelela ekulalelweni okuphelele.
• Ukuvimbela: Misa imikhuba yokulala enempilo, gcina ishejuli yokulala engashintshi, futhi uzame amahora angu-7-9 wokulala okuyikhwalithi ubusuku ngabunye. Ukuzuza nokugcina isisindo esinempilo nakho kungaba nomthelela ekulaleni okungcono.

6. Izinkinga Zokugaya:

• Izingozi: Ukuzuza kwesisindo esingenampilo kungase kube nomthelela ezinkingeni zokugaya ukudla, okuhlanganisa nesifo se-reflux ye-gastroesophageal (GERD).
• Ukuvimbela: Yidla ukudla okuncane, okulinganiselayo, gwema ukudla ngokweqile, futhi uhlanganise nokudla okunothe nge-fiber ukukhuthaza impilo yokugaya ukudla.

7. Ukungalingani KweHormonal:

• Izingozi: Ukukhuluphala ngokweqile kungaphazamisa ukulingana kwamahomoni, okuholela ezindabeni ezinjengokumelana ne-insulin nokungalingani kwamahomoni.
• Ukuvimbela: Yamukela ukudla okunomsoco okunosayizi wezingxenye ezifanele, kugcizelela ukudla okunomsoco ukuze kusekele impilo yamahomoni.

8. Umthelela Wezenhlalo Nezomnotho:

• Izingozi: Ukukhuluphala ngokweqile kungaholela ekucwasweni nasekubandlululweni emphakathini, kube nomthelela eqophelweni lempilo yomuntu kanye namathuba.
• Ukuvimbela: Thuthukisa indawo esekelayo nebandakanyayo egxile empilweni kunesisindo. Khuthaza izinguquko ezinhle zokuphila ukuze ube nenhlalakahle jikelele.

Ukuze ugweme ukukhuluphala ngendlela engafanele, kubalulekile ukusebenzisa indlela ephelele ehlanganisa ukudla okulinganiselayo, ukuvivinya umzimba njalo, ukulala ngokwanele, nokuba nempilo enhle ngokwengqondo.

Isiphetho

Ukuzuza isisindo ngendlela enempilo kuhilela ukudla ukudla okunomsoco okunikeza ibhalansi enhle yama-macronutrients namavithamini namaminerali abalulekile. Ukufaka ukudla okushiwo ngenhla ekudleni kwakho kungakusiza ukufeza izinhloso zakho zokuzuza isisindo ngenkathi ugcina impilo nempilo enhle iyonke. 

Khumbula, lezi yizinketho zokudla okuvamile. Lungisa osayizi bezingxenye kanye nokukhetha okuthile kokudla ngokusekelwe ezidingweni zakho zekhalori ngazinye kanye nezintandokazi zokudla. Ukwengeza, qiniseka ukuthi uphuza amanzi amaningi usuku lonke futhi ucabange ukudla okulula okunempilo phakathi kokudla uma kudingeka ukuze kwandiswe ukudla okudlayo. Ukubonisana nesazi sokudla okunempilo noma isazi sokudla kungasiza futhi ukuhlela uhlelo oluqondene nemigomo yakho kanye nezidingo zempilo.

Ungakwazi ukulungisa i-aphoyintimenti ne-dietitian ku www.carehospital.com futhi uthole ishadi lokudla elifanelekile elizokusiza ukuthi uhlangabezane nemigomo yakho yesisindo.