Ukudla okunempilo kubalulekile kuwe nasenganeni yakho ekhulayo. Udinga kuphela ama-calories engeziwe angama-300 ngosuku ngesikhathi sokukhulelwa. Uma uhlela ukudla, faka imisoco eyahlukene ukuze uthole ukudla okunomsoco. Gcwalisa izikhala ngokudla okulula okunempilo. Gwema ama-calorie angenalutho noma ukudla okungenampilo ukuze unikeze ingane yakho isiqalo esihle futhi ugweme ukukhuluphala ngokweqile.
Ukudla okunempilo kubalulekile kuwe nasenganeni yakho ekhulayo. Udinga kuphela ama-calories engeziwe angama-300 ngosuku ngesikhathi sokukhulelwa. Uma uhlela ukudla, faka imisoco eyahlukene ukuze uthole ukudla okunomsoco. Gcwalisa izikhala ngokudla okulula okunempilo. Gwema ama-calorie angenalutho noma ukudla okungenampilo ukuze unikeze ingane yakho isiqalo esihle futhi ugweme ukukhuluphala ngokweqile.Ukudla Okudingayo
- Amaprotheni: Udinga phakathi kwamashumi ayisithupha namashumi ayisishiyagalombili amagremu amaprotheni usuku ngalunye. Uma ulindele amawele, uzodinga amanye. Amaprotheni abalulekile ezicutshini zomzimba wengane kanye ne-placenta. Imithombo emihle yamaprotheni ihlanganisa inkukhu, inyama, i-turkey nenhlanzi. Imithombo okungeyona inyama yamaprotheni ihlanganisa amaqanda, iyogathi, ubhontshisi, ubisi, ushizi, ibhotela lamantongomane kanye netofu. Omama abadla imifino kudingeka baqikelele ukuthi bafaka amaprotheni anele ngesikhathi sokudla nokudla okulula.
- I-Iron: Udinga i-ayoni eyengeziwe ekudleni kwakho ngoba umthamo wegazi lakho uyakhuphuka ngesikhathi sokukhulelwa. Ngaphandle kwe-iron eyanele, ungase ube ne-anemia yokuntuleka kwensimbi. Imifino eluhlaza enamahlamvu njengesipinashi kanye ne-broccoli, inyama nama-strawberry yimithombo emihle yensimbi. Uma izinga le-iron liphansi egazini lakho, kungase kudingeke ukuthi uthathe izithasiselo. Ungathathi izithasiselo ezinobisi, njengoba lokhu kungavimbela ukumuncwa kwamavithamini.
- I-calcium: Amathambo akhulayo engane yakho adinga i-calcium eyanele. Uma ungatholi okwanele, ingane izoyithatha emathanjeni akho. Abesifazane abakhulelwe badinga okungenani ukudla okune-calcium okune-calcium ngosuku. Ubisi, ushizi kanye neyogathi imithombo emihle ye-calcium. Lokhu kudla nakho kunamaprotheni, ngakho uthola imisoco emibili ebalulekile ekudleni okukodwa.
- Ifolda: Lesi sakhamzimba sibalulekile nangaphambi kokuba ukhulelwe. Yehlisa ingozi yokuthi ingane yakho ibe ne-neural tube defect. Lesi sakhi somsoco sikhona kumavithamini ngaphambi kokubeletha. Eminye imithombo yokudla enhle ihlanganisa amaqanda, imifino eluhlaza kanye nezithelo ezisawolintshi. Manje seyengezwa kokunye ukudla okufana nokusanhlamvu nezinkwa.
- Izithelo Ezintsha Nemifino: Faka isithelo esisha noma imifino kukho konke ukudla nokudla okulula. Lezi zibalulekile ezinhlobonhlobo zezakhamzimba namavithamini. Khetha inhlobonhlobo ebanzi yayo yomibili kuyo yonke imibala ukumboza izidingo zakho zokudla okunomsoco. Uma ungatholi izakhamzimba ezanele ngesikhathi sokudla, izithelo ezintsha nemifino kwenza ukukhetha okuhle kokudla okulula.
- Phuza Uketshezi: Kubalulekile ukuthi uthole uketshezi olwanele ekudleni kwakho. Kufanele uthole okungenani izingilazi eziyisishiyagalombili ngosuku. Zama ukuthola uketshezi lwakho oluningi obisini nasemanzini. Ijusi yezithelo nayo inhle, kodwa hhayi ngezindleko zamanzi nobisi. Nciphisa i-soda neziphuzo ezine-caffeine.
Ukudla Okufanele Ukugweme Noma Ukukhawule
- Ukudla kwasolwandle: Gwema izinhlanzi ezaziwa ukuthi ziqukethe i-mercury okuhlanganisa: ushaka, i-king mackerel, i-tile fish ne-swordfish. Abanye odokotela bayeluleka ukunciphisa i-tuna kuma-servings amabili isonto ngalinye. Abanye batusa ukuthi ungayidli nhlobo i-tuna. Uma udla i-tuna, khetha ukukhanya kwe-chunk phezu kokumhlophe okuqinile, okuqukethe i-mercury eyengeziwe. Gwema ukudla kwasolwandle okuluhlaza, okufana ne-sushi. Lokhu kungaqukatha amagciwane angaba yingozi kuwe nengane yakho.
- Ushizi Othambile: Ushizi othambile njenge-feta ne-brie kufanele ugwenywe ngesikhathi sokukhulelwa. Lawa angafukamela amagciwane, angaba yingozi enganeni esakhulayo. Ushizi oqinile uphephile futhi ungumthombo omuhle we-calcium.
- I-Caffeine: Nciphisa indlela odla ngayo i-caffeine ngesikhathi sokukhulelwa. Ukunikezwa okungaphezu kwezine ngosuku kuye kwaxhunyaniswa nokuphuphuma kwesisu kanye nokubeletha ngaphambi kwesikhathi. Khumbula ukuthi i-caffeine isetiyeni, i-soda kanye noshokoledi.
- Utshwala: Imibono ngalokhu ibonakala ishintsha njalo. Abanye bacabanga ukuthi ingilazi yewayini ngezikhathi ezithile iphephile, kanti abanye ochwepheshe bathi abukho utshwala okufanele buphuzwe nhlobo. Okuningi kakhulu kungaholela ekuzalweni okukhubazekile nokukhubazeka ekufundeni. Ukuze uphephe, gwema utshwala ngesikhathi ukhulelwe.
- Inyama Engaphekwa Kancane: Gwema inyama engaphekiwe, engaqukatha i-salmonella noma i-e coli. Qinisekisa ukuthi uyipheka kahle yonke inyama futhi u-ode inyama eyenziwe kahle ezindaweni zokudlela.
- Inyama yesidlo sasemini: Nciphisa ukudla kwakho kwasemini ngesikhathi sokukhulelwa. Angaqukatha amagciwane aziwa ngokuthi i-listeria. Uma ngezikhathi ezithile udla inyama yesidlo sasemini, qiniseka ukuthi iyintsha kakhulu.
Ukudla Okunempilo
Ukudla okulula kuyindlela enhle yokugcwalisa izikhala ekudleni. Uma unenkinga yokugula ekuseni noma isilungulela, ukudla okulula okunempilo kungakusiza uthole imisoco ongase uphuthelwe kuyo ngesikhathi sokudla. Gwema udoti futhi ukhethe ukukhetha okunempilo lapho udla ukudla okulula.
- I-yogurt: I-yogurt iwumthombo omuhle wamaprotheni, i-calcium ne-fiber.
- Imiksi ye-Trail: Zenzele owakho umkhondo xuba okusanhlamvu, amantongomane nezithelo ezomisiwe. Yiphathe esikhwameni sesemishi ye-zip lock ukuze uyidle lapho ugijima.
- Ushizi Wezintambo: I-string cheese iqukethe i-calcium namaprotheni. Kuyisinqumo esihle sokudla okulula okusheshayo.
- Isaladi: Yenza isaladi ngezinhlobonhlobo zemifino emisha phakathi kokudla okulula. Faka isipinashi, izaqathe zezingane, ukhukhamba notamatisi ukuze uthole okuhlukahlukene.
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