Abasetyhini abakhulelweyo banokudla ngokuqhelekileyo, nje ukuba bathathela ingqalelo uluhlu lweemfuno zokhuseleko, ekubeni yonke into abayidlayo ichaphazela ngokuthe ngqo uphuhliso oluqhelekileyo lomntwana. Kukho iziqhamo ezithile ekufuneka sizilumkele kakhulu ukuba sikhulelwe okanye sicinga ukuba sinjalo.
Ukukhulelwa liphupha lamawaka abasetyhini emhlabeni, kwaye nangona uninzi lwabantu lungenalo ukutya okuhlukahlukeneyo kunye nokunempilo, yenye yezinto zonke oogqirha abasitshelayo xa sifumana iindaba ukuba kwiinyanga ezili-9. siya kubabanye entsatsheni. Iziqhamo ziyingxenye yezo ntlobo zokutya kunye nokutya okunempilo, ngoko kufuneka zingeniswe, kwaye iindidi ezininzi, zingcono.
Iziqhamo zingumthombo ongapheliyo wamavithamini kunye neeminerali ezihlala zilungile, nokuba sikhulelwe okanye sikhulelwe. Kufuneka sitye malunga namaqhekeza ama-5 ngosuku, kwaye ukuba ahlukeneyo, angcono kakhulu.
Ngexesha lokukhulelwa kufuneka siqaphele ukuba zeziphi iziqhamo esizidlayo kunye umda weeqhekeza ezi-4 zisekiwe ukuze singavelisi ifayibha eninzi okanye sibe neevithamini ezingaphezulu, kuba kuyaqondwa ukuba ukutya kwethu kuya kuba sempilweni kakhulu kwaye kwahluka-hlukene, ngoko ke akuyi kufuneka sijonge iivithamini kwiziqhamo njengezongezelelekileyo njengokutya okuqhelekileyo.
Iziqhamo ezingavumelekanga ngexesha lokukhulelwa
Ngokobuchwephesha akukho siqhamo esithintelweyo, ngokomzekelo, akuvumelekanga ukutya ii-apula, okanye ii-orenji, okanye amajikijolo, okanye i-blueberries, kodwa ezinye iinkalo okanye ubuninzi azivumelekanga, ngakumbi ukuba ulusu lwesiqhamo lunokudliwa okanye ukuba lunokudliwa. kukuphatha iziqhamo ezimuncu.
- Iziqhamo ekufuneka siziphephe, kwindawo yokuqala, zezo zithi njengomthetho jikelele zisenze sizive sibi, zidale ukunganyamezelani okanye ukungahambi kakuhle. Ukukhulelwa kubonakala ngathi kunamandla amakhulu, kodwa ukusabela okubi kusekho ngexesha lokukhulelwa, eqinisweni, kunokukhokelela kwimiphumo emibi.
- kufuneka ukhethe iziqhamo eziphilayo kunye nendalo ukuba ayizange inyangwe ngalo naluphi na uhlobo lwesibulali-zinambuzane okanye imveliso yemichiza.
- Isiqhamo kufuneka sihlale sicocekile kwaye sihlambe kakuhle, susa ukulunywa ziintsholongwane, amaqhuma kunye neendawo ezimdaka.
- Ukuba isiqhamo sikwimeko embi, kungcono ukulahla kwisitya se-organic.
- Isiqhamo esingekavuthwa kakhulu asikhuthazwa. Umzekelo, iibhanana eziluhlaza azityeki kakhulu.
- Inkathalo! ICitrus ayingombono olungileyo ngokupheleleyo. I-Vitamin C ibalulekile kwaye i-citric acid ibaluleke kakhulu, kodwa ukusetyenziswa kakubi zombini kunokubangela ukuqunjelwa, igesi, ukucaphuka kwesisu, intlungu, isifo sohudo, njl.
- Musa ukutshabalalisa isiqhamo ngokubetha ngokukhawuleza, oko kukuthi, ukusuka kwifriji ukuya kwiqondo lokushisa. Ungaze uyibeke elangeni, okanye kwindawo yokuhlambela ngamanzi ashushu. Ukusuka kwisikhenkcisi, kufuneka uye kwisikhenkcisi kwaye xa sichithwa, sebenzisa ngokukhawuleza. Eli cebiso liyasebenza kuko konke ukutya okukhenkcezisiweyo.
Kubalulekile: Iziqhamo ezinqunqwe kwaye ziboniswe kwiivenkile ezinkulu, iivenkile zokutyela, iivenkile zeelekese, njl.njl azivumelekanga. kwaye ayifakwa efrijini. Ngaphandle kweziqhamo ezibekwe elangeni nalapho iimpukane nezinye izinambuzane zibhabha. Zonke ezo ziqhamo zinokungcoliswa yi-E. Coli okanye i-salmonella ibhaktheriya enokuthi ibangele nomntwana.
Ngalo lonke ixesha isiqhamo sonke
Kucetyiswa ukuba sitye isiqhamo sonke, sibe ngamaqhekeza, nokuba kunye okanye ngaphandle kwesikhumba kuxhomekeke kwisiqhamo. Kuya kufuneka ugweme ijusi, akuyimfuneko ukuyisusa kubomi bethu, kodwa ukunciphisa kakhulu ukusetyenziswa kwabo.
Ngejusi sithetha ukusebenzisa i-blender kunye nokwenza iijusi zethu. Naphantsi kwaziphi na iimeko sincoma ukusela i-ultra-processed juices, ekubeni zinamakhadi eswekile kwaye ziphantsi kakhulu kwizondlo.
Iijusi zendalo esinokuthi sizenze ekhaya zilungile kakhulu, kodwa inkqubo yokudibanisa iyasithintela ekuzuzeni inxalenye enkulu yezondlo zayo eziphambili, ezifana nefiber kunye nezinye iivithamini, ezincitshiswe kakhulu.
Enye inketho kukudala amanzi anencasa ngokwendalo. Kule nto sinokudibanisa amanzi amaminerali okanye ahluziweyo kunye namaqhekeza eziqhamo ezitsha, vumela umxube ukuba uphumle efrijini iiyure ezininzi kwaye ngaloo ndlela asiyi kuba nesithukuthezi sokusela amanzi rhoqo ngaphandle kokuqhubeka.
Ngokuphathelele imbewu, akukho bungqina bufunyenweyo obusenza siphephe, ngoko ke ukuba sidla iidiliya, i-watermelon kunye nezinye iziqhamo ezinembewu edliwayo, sinokuqhubeka njengesiqhelo. Enye into eyahluke kakhulu kukutya iipips eziyingozi okanye imbewu efana nee-apile okanye amapere anecyanide.
Xa udibanisa iziqhamo, kungcono ukudibanisa kunye neyogathi ezingenaswekile kwaye ziyiyogathi ezisemgangathweni, oko kukuthi, ziyi-100% yemifuno enobuncinci be-90% yesoya, umzekelo, okanye i-100% eyenziwe ngobisi lwenkomo. Sinokubeka iziqhamo kwiisaladi, kunye ne-cereals, kunye nobusi (bendalo), ukuhlobisa i-dessert, njl. Kodwa makube njalo soloko ineswekile kangangoko kunokwenzeka.
Iziqhamo ezilungileyo kakhulu zokukhulelwa
Ukuba ilungu elitsha lifika kwintsapho yethu kwiinyanga ezimbalwa okanye iiveki, ngaphandle kokuthetha ukuba ukulala ngokulala kunye nendlu ethule iphelile, sifika sitsho ukuba kukho uluhlu lweziqhamo eziphantse ziyimfuneko ngenxa yomxholo ophezulu. kwi-vitamin C kunye ne-vitamin B9, ekwabizwa ngokuba yi-folic acid.
I-Folic acid ibalulekile ngexesha lokukhulelwa, kodwa into echanekileyo kukuqala ngaphambi kokuba ukhulelwe, ukuze kubekho oovimba abalungileyo. Le vitamin yeqela B inceda uphuhliso oluqhelekileyo kunye nokukhula konyana okanye intombi yethu ezayo.
Ukongezelela, i-vitamin C ibaluleke kakhulu kwimihla yethu yemihla kuba inceda ekubunjweni kwesikhumba kunye nezinye izicubu ezifana ne-tendon, ligaments kunye nemithambo yegazi. Kwakhona kunceda ukuphilisa amanxeba kwaye aphilise ngokukhawuleza. Le vithamini, ngokwezifundo, ithintela ukubonakala kwe-Alzheimer's, i-arteriosclerosis kunye nokuguqulwa kweeseli ezithi kamva zibangele umhlaza.
Ezona ziqhamo zibalaseleyo, kwaye esiza kuzifezekisa ngazo ezi zibonelelo zezi:
- Iiorenji
- Iitangerines
- Amaqunube.
- Iibhanana
- Imango.
- Iphitshi.
- I-aprikothi.
Ngokucacileyo sinokudla zonke iziqhamo esizifunayo, nje ukuba ugqirha wethu unika imvume; zihlanjwe kakuhle; musa ukuvelisa iziphumo ezibi ezifana ne-allergies okanye i-heartburn; zikwimeko entle; musa ukuba neekhemikhali okanye iindawo ezibolileyo; Abazange bavelele elangeni kunye nokungcola kwangaphandle njengezandla ezingcolileyo, izilwanyana kunye nezinambuzane, njl.