6 Iiresiphi zeenja ezityebe kakhulu

Iindlela zokupheka ezintandathu zezinja ezityebe kakhulu iza kugubungela isidingo sokuba abantu abaninzi baphulukane nobunzima bomhlobo wabo osenyongweni kwaye babe sempilweni kangangoko ngaphandle kokubhenela kwiimveliso zokutya ezinamaxabiso aphezulu, olunye lolona qhinga lukhulu kwicandelo lokutya kwezilwanyana kwinxalenye yabenzi .

Ukutyeba kakhulu yeyona ndlela iqhelekileyo yokungondleki echaphazela izinja kumazwe aseNtshona. Uqikelelo lubonisa ukuba izinja ezingama-45 zifikelela kula mazwe zityebile. Uluhlu oluqhelekileyo lwenzala luxhomekeke kubude nakwimilo, uvavanyo lokujolisa luyimfuneko ukuze kuthathwe isigqibo sokuba umntu uwela kubunzima bakhe okanye hayi. Iminyaka yabo kunye nobomi ziya kuba nefuthe kwinkangeleko yabo yomzimba.

Abantu abaninzi abayazi indlela yokunciphisa umzimba kwinja yabo kwaye bajike ekudleni kwabantu okanye ngakumbi, kukutya kwenja, yenye yezona zinto zixhaphakileyo kushishino lokutya olomileyo. Namhlanje ndikuphathele umnyango 6 Iiresiphi zeenja ezityebe kakhulu ngombono wokukufundisa indlela yokulawula ubunzima bomhlobo wakho osenyongweni ngaphandle kokulamba kwaphela.

Intshayelelo

Njengayo yonke into kubomi besilwanyana sasekhaya, ukutya kwalo okufanelekileyo luxanduva lwethu. Luxanduva lwethu ukukunika ukutya okunezakha mzimba okunesondlo okugcina kubunzima bakho obufanelekileyo kwaye kungabandakanyi ukulahleka kwezakhamzimba namandla.

Okokuqala, kuya kufuneka uyazi ukuba izinja ezingondlekanga okanye ezinentabalala yokutya zineengxaki zoxinzelelo ezinxulumene nokutya. Malunga noxinzelelo lokutya ezinjeni, ndibhale ngaphambili eposini Izinja kunye noxinzelelo lokutya. Ukujongana nalo mbandela kuxhomekeke kuthi nakwindlela esifuna ukuyinika yona. Kunzima kakhulu kwisondlo ukuba wenze inja kwaye umntu anciphise umzimba, ke ngoko, yonke into iya kuxhomekeka kumnqweno kunye nomonde, njengoko wonke umntu esazi, ingunina wazo zonke iinzululwazi.

Inja yam ityebile

Isini kunye nefuthe lohlanga

Abantu badla ngokukhangela zonke iintlobo zezizathu zokuxhasa ubunzima bethu. Oko kwezilwanyana zasekhaya ngokuqinisekileyo bekungazukuncipha.

Ifakwe kwinkolelo eyaziwayo yokuba, umzekelo, abantu basetyhini bafumana ubunzima ngaphezu kwamadoda, okanye ukuthenwa sisizathu sokutyeba kakhulu. Olu hlobo lwenkcubeko ethandwayo akukho namnye oluthandayo (kwaye kungaphantsi kwesilwanyana) kwaye endaweni yokuhamba kude nesisombululo, lusifaka ngqo kwingxaki, kuba sizakufaka uthotho lweenkolelo ezingasikhuthazi ukuba sifezekise injongo yokutshintsha kobunzima, iya kusinika isizathu sokubambelela kuyo xa siyishiya.

Ewe, kwasekuqaleni, abukho ubungqina beklinikhi obuxhasa inkolelo yokuba ubufazi ngumngcipheko wokutyeba kakhulu. Kwelinye icala, kubonisiwe ukuba ukuthena, kukodwa akusiso sizathu siphambili sokufumana ubunzima kwesilwanyana. Ukwazi oku kufuneka kuqale ukubeka ecaleni ezi ntlobo zeenkolelo.

Ukuncitshiswa kwemisebenzi yomzimba ebangelwa kukusikwa, nangona kunjalo, sinokuthi sesona sizathu siphambili sokutyeba kakhulu emva kokutshiza.

Kunokubakho utyekelo olukhulu lokutyeba kakhulu kwezinye iintlobo zezinja, nangona kunjalo akukho zifundo zesayensi zokuxhasa le ithiyori.

Sinoxanduva

Ezinye izinto ezichaphazela ukutyeba kakhulu kwesilwanyana kubandakanya ukwaluphala, ukutya okusisiseko kokutya okulungiselelwe ngabantu, unomnini otyebileyo kwaye unomphathi ophakathi okanye okhulileyo. Ezi zinto zinxulumene nokutya okusemgangathweni osezantsi kunye nomsebenzi ophantsi womzimba. Njengoko besenditshilo ngaphambili, ngalo mbandela, umbono wethu, kunye nonyango esilunika lo mba, zinento yokwenza nawo.

Thatha iikhilogram ezimbalwa ezongezelelweyo ukusuka kwipuppy

Isiseko somzimba siyahluka ngokweefom ezahlukeneyo apho ukutyeba kunokubonakala kwaye kuphuhle. Ukugqithisa kakhulu ngexesha lokukhula kukonyusa inani leeseli ezinamafutha, Ukwenza ukulahleka kwesisindo kube nzima ngakumbi. Ke ngoko, isilwanyana ngexesha lokukhula kwaso akufuneki sigqithise.

Ingxaki kukuba izindululo zedosi yokutya kwezilwanyana esiqhele ukusinikwa lishishini, kubangela ukuba izilwanyana ezincinci zondliwe. Oku kucinga ukuphuma, ukusekwa kweziseko ukuze izinja ziphuhlise lonke uhlobo lwezifo.

Izinja ezinkulu zohlobo oluthile, umzekelo, kufuneka zondliwe nge-15 ukuya kwi-20 yepesenti engaphantsi kunaleyo icetyiswayo kushishino lokutya kwezilwanyana. Oku kuncitshiswa kunciphisa iingxaki zamathamboinxulumene nokutsha kakhulu.

Wazi njani ukuba sinezinja ezityebileyo?

Njengoko benditshilo ngaphambili, Nguwe ombonayo okanye ongamboni etyebile, akaziboni kwaye ukuba wenzile, ndikholelwe, ngekhe akhathalele. Izinja zixhomekeke nakulo mba, kwaye kunjalo njengoko ndisitsho kwakhona ngumbono weembono zethu. Nokuba uyayibona okanye uyayibona inja yakho etyebileyo.

Kude ekubambeleleni isifundo kubuhle, isigwebo sakho kufuneka sibe yinjongo eyaneleyo yokwazi xa inja yakho ineekilos ezimbalwa ngaphezulu kunokuba sele inazo ingxaki yokutyeba kakhulu enokubangela naluphi na uhlobo lwezifo.

Ndifuna nokucacisa ukuba xa sisenza uluvo, kufanelekile ugqirha wezilwanyana ukusinceda sihlalutye imeko ukusuka kwindawo yokujonga. Emva koko eyona nto iphambili yomngcipheko iphinde ivele: ngabantu. Kukho abantu abangakwaziyo ukubeka ukutya, ke khawufane ucinge ngokubeka izilwanyana zabo.

Xa umntu engumntu otyebileyo okonwabela kakhulu ukonwaba kokutya, isilwanyana sasekhaya asizukunikwa nonyango lokutyeba kakhulu. Ngokwesiqhelo, i-100% yezinja ezinengxaki yokutyeba (xa umnini eqonda ukutyeba okuchongwe ngugqirha wezilwanyana, ngamanye amaxesha akwenzeki) I-60% ayinakuze ifumane unyango. Kulabo baphantsi konyango, ama-55% awayi kuncipha. Kwabo baphulukana nobunzima, iipesenti ezingama-70 baya kuphinda babufumane kwinyanga ezingaphantsi kwezi-6.

Oku kungenxa yezinto ezimbini ezahlukeneyo. Kwelinye icala, ukuba iimveliso ezinjengokutya okulula zenzelwe ukuqhubela phambili ukutyebisa umenzi wesondlo ngenkxalabo yengxaki yenja yakho, kwaye kwelinye icala, endaweni yokuba ukhangele olunye uhlobo lwesisombululo, olusengqiqweni ngakumbi, Xa sibona ukuba le nto ugqirha wezilwanyana asixelela yona ayisebenzi, sibuyela kumasiko afanayo xa kufikwa kumba wokutya ukutya kwesilwanyana esamkhokelela ekubeni atyebe.

Ukutyeba kwezempilo

Ingxaki yezonyango exhaphakileyo evela kukutyeba sisifo samathambo. Zininzi iziyobisi kunyango lwe-arthritis. Ukuba iziyobisi azisebenzi, ubunzima besilwanyana sasekhaya kufuneka buncitshiswe ukulawula isifo samathambo. Abantu bahlala beqala unyango ukunciphisa ubunzima besilwanyana sethu sasekhaya xa siqonda ukuba kuphela ukunciphisa ubunzima obunokunceda ukulawula ukutyeba kakhulu.

Izifo ezininzi kunye neengxaki zonyango ezinxulumene nokukhuluphala kwizinja zibandakanya iingxaki zamathambo ezinje iidiski ze-intervertebral ze-herniated kunye nemisipha yamadolo aqhekekileyo. Izilwanyana ezityebe kakhulu zinengxaki yokuphefumla kunye nokugcina ukujikeleza okuqhelekileyo.

Ezinye izifo izilwanyana zethu ezityebileyo kunokwenzeka ukuba zibe zezi: iingxaki zeswekile okanye ulusu. Ugqirha kunzima kakhulu kwizilwanyana ezityebileyo kwaye ukuphilisa kwabo kuhamba kancinci, kunye nokwenza ukuba bathambekele ngakumbi ekuphuhliseni iingxaki okanye ukuphendula kwi-anesthesia.

Ngaphandle kwezi ngxaki, baninzi abanini abanako ukunciphisa ubunzima bezilwanyana zasekhaya, kuphela xa imeko ingazinzanga kwinqanaba lempilo (ngenxa yokuqhwala okanye isifo esingenakuphikiswa), kuxa abantu bahlala bethatha izigqibo ezichanekileyo.

Kuya kufuneka sikwazi ukuthatha ingqalelo ngendlela engaguquguqukiyo yokuba ubunzima benja yethu bunxulumene nempilo yayo. Oku kuyenzeka nasebantwini. Ndikholelwe

Ukujongana nemeko leyo

Imfundo iza kuqala

Kubaluleke kakhulu kunyango lokutyeba kwenja ukufezekisa injongo eyimfuneko, ukufundisa umxhasi ngendlela yokondla inja yakhe. Isitshixo sempumelelo singathi kukwiimfundo ezifanelekileyo zomntu, ethi ibonelele ngokutya kwizilwanyana kwaye ke, apho kuhlala khona owona mthombo wengxaki, nokuba yeyiphi na indlela.

Rhoqo kunikwa imfundo encinci. Izinja zichongiwe njengezityebile, kwaye ugqirha wezilwanyana uhlala esenza okufanayo: Misela ukutya kwezinja ezinengxaki yokutyebaNangona uninzi loku kutya, ukusuka kumaphulo entengiso axabisa izigidi zeerandi, khange aphumelele nakulingo lwezonyango ukubonisa ukuba ayasebenza ekunyangeni ukutyeba. Zimiselwe nje njengesixhobo esikhuselekileyo, esingasebenzi ngokupheleleyo ixesha elininzi.

Ukulawula imeko uxhasa izinja ezityebe kakhulu

Ukufundiswa komntu ngendlela afanele ukusondla ngayo isilwanyana ngokuchanekileyo, kuluncedo ngakumbi xa kufikwa kumba wokusondela kulo mba, kwaye lubeka uxanduva lwemeko kwindawo efanelekileyo: ezandleni zalowo ontyisayo.

Las ukutya okusekwe kwimveliso yokutya yokunciphisa ubunzima, ukongeza ekusebenzeni, inokusinika umbono wokuba akukho kwanto sinokuyenza, ukuba asikho esinye isisombululo sengxaki okanye naluphi na olunye uhlobo lolawulo lweemvakalelo olubeka isisombululo ngaphandle kwendawo yethu yokwenza, kwaye sisenze sishiye wethu ndizama ukubeka inja yethu kubunzima bayo obulungileyo, isilwanyana sesona sihlawula ngempilo yaso.

Ukuba sengqiqweni

Ukunyanga ukutyeba kakhulu kwizinja zethu kulula kakhulu ukutsho kwaye akukho lula kangako ukukwenza. Ingakumbi kwimeko yenja yabantu abadala okanye esele ikhulile. Ukulwa nemikhwa yokutya ebomini yinto engekho lula, ngakumbi ngaphandle kokwazi ukuba wenzani.

Ukuthabatha ukutya ekutyeni kwesilwanyana, okanye ukubeka ukutya kwishishini kwizinto ezibizwa ngokuba zizibane, kunokuba yingozi kwimpilo yenja yethu, ngokukhupha izakhamzimba kunye neekhalori, ngaphandle kokwazi ukuba kwenzeka ntoni kanye kanye. Kuya kufuneka ulumke kakhulu ngale nto.

Iinkqubo zomsebenzi

Ulawulo kunye nemfundo yomnini wokutyeba kakhulu kufuneka isekwe kule nkqubo ilandelayo. Le protocol ibandakanya uthotho lwamanyathelo alula, anokuqondakala lula. Umgaqo ubalulekile ekunciphiseni ubunzima bomzimba ngempumelelo.

1. Qikelela ukuba inokuba bungakanani obulungileyo ubunzima besilwanyana sasekhaya, usebenzisa iitafile kunye noluhlu lwamatye obunzima kuhlobo ngalunye. Bazi ubunzima bomzimba wesilwanyana sangoku kunye nobunzima obulungileyo okanye obuqhelekileyo, kunye nokubala ubunzima ekufuneka buphulukene nomzimba.
2. Ukwehla kobunzima kuya kwenzeka kuphela xa ukutya amandla kungaphantsi kwenkcitho.
3. Misela inkqubo entsha ngexesha lesidlo, ngokutya okutsha, kunye neeresiphi ezintsha, nenani elimiselweyo lokutya ngemini, esiya kukuhambisa phakathi kwenani elikhulu labangenayo.
4. Ukunciphisa umzimba kancinci kancinci, ungafuni ukunciphisa umzimba wesilwanyana ukusuka kwi-30 ukuya kwi-20 kilos ngenyanga, ukuba ayisiyinkqubo ethe chu leyo engabeki kuxinzelelo kwaye ingabeki phantsi kweziphene zesondlo. Kungcono kancinci kancinci, kunokunciphisa okuninzi kwaye uphinde ufumane oko kulahlekileyo kunye nenye into.

Iresiphi

Ngaphambi kokuba uqale ukupheka

Okokuqala, khumbula ukuba xa kusiziwa kulwabiwo, siza kuyenza ngokwahlulahlulahlulahlula isabelo semihla ngemihla kwii-servings ezi-5, kuba siza kulonyusa inani lokutya komhlobo wethu onoboya ukuya kwi-5 ngosuku. Ngale ndlela siza kuqala isisu sakho amaxesha ama-5 ngosuku, esiya kuthi sikhawulezise imetabolism yakho ngaxeshanye xa usetyisa, uya kugalela iikhalori ezimbalwa kunokuba ubunokuchitha ekucoleni ukutya.

Kwelinye icala, siya kuhlala simnika ukutya ngokwenkcitho yakhe yamandla, ihlala iphakathi kwe-1,5% kunye ne-3% yomzimba wakhe. Iipesenti ezihlala ziphakamileyo zohlobo oluncinci.

Siza kunciphisa ubunzima bomxhesho ngokulandelayo:

• Sibala ubunzima bayo, umzekelo, i-30 kilos (ngokubala ndithetha ukuba ubunzima besilwanyana, alunto iliso, kunjalo)
• Simisela ukunciphisa ubunzima obusengqiqweni, umzekelo, ukulahleka kweekhilo ezi-2 kwiinyanga ezi-2, nento eza kuhlala kwi-28 kilos.
• Sibala izabelo ngokobunzima esifuna ukuthoba kubo, ngokulandela umzekelo, zingangama-28 eekhilogram, ke, ukuba sithi inja yethu inobunzima beekhilogram ezingama-28 kwaye kufuneka siyinike, ngenxa yobukhulu bayo nomsebenzi, I-2% yobunzima bayo bomzimba, iya kuba yi-560gr.
• Ezi 560gr ziya kwahlulwa zibe zi-5 intakes, kushiye iinxalenye ezimalunga ne-115gr malunga.
• Xa upheka iqhekeza lenkukhu, kuya kufuneka uyazi ukuba yonyusa iikhalori zayo. Landela imiyalelo ngokuchanekileyo.

Inkukhu enerayisi ebilisiweyo

• I-228gr yenkukhu entsha
• I-320gr yerayisi ende ebilisiweyo
• I-3 gr yomgubo wethambo isidlo (ukhetho ukuba awuzukunika amathambo)
• I-1/5 iipilisi ezininzi zeevithamini kunye nezimbiwa (zenzelwe abantu abadala)

Le ndlela yokutya ibonelela ngeekhalori ezingama-620, i-49,6 yeeprotheyini, kunye nee-4,7 iigrem zamafutha, ukuhlangabezana neemfuno zenja ephakathi (malunga neekhilogram ezingama-20) ngomsebenzi ophakathi ngemini.

Unokongeza i-asparagus okanye iminqathe, ukubala ukuba oku kuya kubonelela ngeekhalori ezingaphezulu kwaye akuyi kunyusa amanqanaba amanqatha kakhulu.

Yenza umxube ogudileyo kunye nemifuno, ityuwa, iivithamini kunye nomgubo wethambo (ukuba kukho imfuneko), eya kuba sosi yenkukhu kunye nerayisi.

Inkukhu eneetapile ezibilisiweyo

• I-228gr yenkukhu entsha
• I-369gr yerayisi ende ebilisiweyo
• I-3 gr yomgubo wethambo isidlo (ukhetho ukuba awuzukunika amathambo)
• I-1/5 iipilisi ezininzi zeevithamini kunye nezimbiwa (zenzelwe abantu abadala)

Le ndlela yokutya ibonelela nge-630 Kcalories, protein 47,6gr, kwaye ibonelela nge-4,5gr yamafutha, ukuhlangabezana neemfuno zenja ephakathi (malunga neekhilogram ezingama-20) ngomsebenzi ophakathi ngemini.

Unokongeza isipinatshi esibilisiweyo okanye ithanga, ubala ukuba oku kuyakongeza iikhalori ezininzi kwaye ngekhe kuphakamise amanqanaba amanqatha.

Yenza umxube ogudileyo kunye nemifuno, ityuwa, iivithamini kunye nethambo lomgubo (ukuba kukho imfuneko), leyo iya kuba sosi yenkukhu kunye neetapile, kananjalo unokwenza i-puree nayo yonke into ngaphandle kwenkukhu kwaye unike indlela entsha. Ukutshintsha ubunjani okanye ukumila kokutya kuya kukukhuthaza ukuba utye ngcono.

Amaqanda abilisiweyo ngerayisi ebilisiweyo

• Amaqanda amane abilisiweyo.
• I-369gr yerayisi ende ebilisiweyo
• 30gr weBrokholi
• I-3 gr yomgubo wethambo isidlo (ukhetho ukuba awuzukunika amathambo)
• I-1/5 iipilisi ezininzi zeevithamini kunye nezimbiwa (zenzelwe abantu abadala)

Le ndlela yokutya ibonelela nge-491 Kcalories, protein 22,3gr, kwaye ibonelela nge-2,8gr yamafutha, ukuhlangabezana neemfuno zenja ephakathi (malunga neekhilogram ezingama-20) ngomsebenzi ophakathi ngemini.

Ungongeza ezinye iitumato okanye ihlumelo lebrussels, kwaye wenze umxube ogudileyo kunye nemifuno, ityuwa, iivithamini kunye nomgubo wethambo (ukuba kukho imfuneko), leyo iya kuba sosi yamaqanda kunye nerayisi.

Amaqanda abilisiweyo aneetapile ezibilisiweyo

• Amaqanda amane abilisiweyo.
• I-369gr yeetapile ezibilisiweyo ngesikhumba nayo yonke into
• 30gr weBrokholi
• I-3 gr yomgubo wethambo isidlo (ukhetho ukuba awuzukunika amathambo)
• I-1/5 iipilisi ezininzi zeevithamini kunye nezimbiwa (zenzelwe abantu abadala)

Le ndlela yokutya ibonelela nge-495 Kcalories, protein 20,3gr, kwaye ibonelela nge-3,2gr yamafutha, ukuhlangabezana neemfuno zenja ephakathi (malunga neekhilogram ezingama-20) ngomsebenzi ophakathi ngemini.

Ungongeza ezinye iipepile okanye i-chard (ihlala iphekiwe okanye imifuno eqhotsiweyo), ubala ukuba oku kuya kukunika iikhalori ezingaphezulu.

I-Cottage cheese kunye namazambane abilisiwe

• I-113gr yeCottage Cheese okanye iCottage Cheese
• I-369gr yeetapile ezibilisiweyo ngesikhumba nayo yonke into
• I-30gr yeBroccoli okanye iBrussels Sprouts
• I-3 gr yomgubo wethambo isidlo (ukhetho ukuba awuzukunika amathambo)
• I-1/5 iipilisi ezininzi zeevithamini kunye nezimbiwa (zenzelwe abantu abadala)

Le ndlela yokutya ibonelela nge-508 Kcalories, 22,8gr protein, kunye ne-3,9gr yamafutha, ukuhlangabezana neemfuno zenja ephakathi (malunga neekhilogram ezingama-20) ngomsebenzi ophakathi ngemini.

Ungongeza ii-ertyisi okanye iitumato zetsheri, kwaye wenze umxube ogudileyo kunye nemifuno, itshizi, ityuwa, iivithamini kunye nomgubo wethambo (ukuba kukho imfuneko), leyo iya kuba sisosi efanelekileyo yeetapile ezibilisiweyo.

I-Cottage cheese enerayisi ebilisiwe

• I-113gr yeCottage Cheese okanye iCottage Cheese
• I-320gr yeetapile ezibilisiweyo ngesikhumba nayo yonke into
• I-30gr yeBroccoli okanye iBrussels Sprouts
• I-3 gr yomgubo wethambo isidlo (ukhetho ukuba awuzukunika amathambo)
• I-1/5 iipilisi ezininzi zeevithamini kunye nezimbiwa (zenzelwe abantu abadala)

Le ndlela yokutya ibonelela nge-512 Kcalories, 22,6 g protein, kunye ne-4,3 g yamafutha, ukuhlangabezana neemfuno zenja ephakathi (malunga neekhilogram ezingama-20) ngomsebenzi ophakathi ngemini.

Unokongeza i-asparagus emhlophe okanye iminqathe, ebilisiweyo, ubala ukuba oku kuya kukunika iikhalori ezingakumbi kwaye akuyi kunyusa amanqanaba amanqatha.

Yenza umxube ogudileyo kunye nemifuno, itshizi, ityuwa, iivithamini kunye nomgubo wethambo (ukuba kukho imfuneko), iya kuba sosi yelayisi.

Ikhutshiwe

Kwakhona, ndithi ndlela-ntle kuni nonke, enkosi ngokundifunda. Njengamaxesha onke, nayiphi na imibuzo, Yishiye kum kumazwana ale posi kwaye ndiza kuyiphendula ngokukhawuleza okukhulu.

Ndiyabulisa kwaye unakekele izinja zakho.