6 Ungadliwa Izinja Ezikhuluphele

Izindlela zokupheka eziyisithupha zezinja ezikhuluphele iza ukumboza isidingo sokuthi abantu abaningi balahlekelwe isisindo somngane wabo omkhulu futhi babe nempilo enhle ngangokunokwenzeka ngaphandle kokusebenzisa imikhiqizo ebiza kakhulu yezinja, omunye wemikhonyovu emikhulu emkhakheni wokudla kwezilwane okuyingxenye yabakhiqizi .

Ukukhuluphala kuyindlela ejwayelekile kakhulu yokungondleki ethinta izinja emazweni aseNtshonalanga. Izilinganiso ziphakamisa ukuthi kufika kumaphesenti angama-45 ezinja kula mazwe zikhuluphele. Ububanzi obujwayelekile bohlobo buxhomeke ekuphakameni nase-morphology, ukuhlolwa okuyinjongo kakhulu kuyadingeka ukunquma ukuthi umuntu uwela kuphi esisindweni sakhe noma cha. Iminyaka yabo nempilo izothonya ukubukeka kwabo ngokomzimba.

Abantu abaningi abazi ukuthi banciphise kanjani inja yabo bese bephendukela ekudleni kwabantu noma okubi kakhulu, ekudleni kwezinja, okungenye yezinkohliso ezinkulu embonini yokudla eyomile. Namuhla ngikulethela ukungena 6 Ungadliwa Izinja Ezikhuluphele ngomqondo wokukufundisa ukuthi usilawula kanjani isisindo somngane wakho omkhulu ngaphandle kokubulawa yindlala nhlobo.

Isandulela

Njengakho konke empilweni yesilwane sethu, ukondleka kwaso okulungile kungumsebenzi wethu. Kungumsebenzi wethu ukukunika ukudla okunomsoco futhi okunomsoco okukugcina usesisindweni esifanele futhi okungabandakanyi ukulahleka kwezakhamzimba namandla.

Okokuqala, kufanele wazi ukuthi izinja ezingondli kahle noma ezidle ngokweqile nazo zihlushwa ingcindezi ehambisana nokudla. Mayelana nengcindezi yokudla ezinjeni, ngibhale ekuqaleni kweposi Izinja nokucindezela kokudla. Ukubhekana nalolu daba kuncike kithi nakwindlela esifuna ukuyinikeza ngayo. Kunzima kakhulu ukuthi isazi sokudla okunempilo senze inja futhi umuntu anciphise isisindo, ngakho-ke, konke kuzoya ngesifiso nokubekezela, okuthi, njengoba wonke umuntu azi, kungumama wazo zonke izayensi.

Inja yami ikhuluphele

Ithonya lobulili nobuhlanga

Abantu bavame ukubheka zonke izinhlobo zezizathu ukuze bathethelele isisindo sethu. Lokho okufuywayo kwethu empeleni bekungeke kube kuncane.

Kufakwe enkolelweni edumile yokuthi, ngokwesibonelo, abesifazane bathola isisindo esiningi kunabesilisa, noma ukuthi ukuthenwa kuyisizathu sokukhuluphala. Lolu hlobo lwamasiko adumile aluthandi muntu (ikakhulukazi isilwane) futhi kunokuba luye kude nesisombululo, lusifaka ngqo enkingeni, njengoba sizofaka uchungechunge lwezinkolelo ezingaphezu kokusishukumisela ukufeza inhloso yokushintsha isisindo, kuzosinika isizathu sokubambelela lapho sikulahla.

Yebo, zisuka nje, abukho ubufakazi bemitholampilo obusekela inkolelo yokuthi ukuba ngowesifazane kuyingcuphe yokukhuluphala. Ngakolunye uhlangothi, kukhonjisiwe ukuthi ukuthenwa kukodwa akusona isizathu esiyinhloko sokuzuza kwesisindo sesilwane. Ukwazi lokhu kufanele kuqale ukubeka eceleni lezi zinhlobo zezinkolelo.

Ukwehliswa kokuvivinya umzimba okubangelwa ukuthena, noma kunjalo, singasho ukuthi kuyimbangela enkulu yokukhuluphala ngemuva kokuchitha

Kungahle kube nokuthambekela okukhulu kokukhuluphala kwezinye izinhlobo zezinja, kepha azikho izifundo zesayensi zokuxhasa le mbono.

Sinesibopho

Ezinye izinto ezibeka isilwane ekukhuluphaleni kubandakanya ukukhula, ukukhula kokudla okuyisisekelo okulungiselelwe abantu, unomnikazi okhuluphele futhi unomnikazi ophakathi nendawo noma osekhulile. Lezi zinto zihlobene nokudla ukudla okusezingeni eliphansi kanye nokusebenza komzimba okuphansi. Njengoba ngike ngasho phambilini, kulolu daba, umbono wethu, kanye nempatho esiyinika lolu daba, kuhlobene kakhulu nakho.

Thatha amakhilogremu ambalwa kusuka kumdlwane

Isisekelo somzimba siyehluka ngokuya ngezindlela ezahlukahlukene lapho ukukhuluphala kungavela futhi kukhule khona. Ukweqisa ngokweqile ngesikhathi sokukhula kukhulisa inani lamaseli amafutha, okwenza ukulahleka kwesisindo kube nzima kakhulu. Ngakho-ke, isilwane ngesikhathi sikhula akufanele sinikezwe ngokweqile.

Inkinga ukuthi izincomo zomthamo wokudla kwezilwane ezijwayele ukusinikeza zona embonini, zidala ukuthi kudliwe izilwane ezisencane. Lokhu kucabanga ukuphuma, ukusungulwa kwezisekelo ukuze izinja zihlakulele lonke uhlobo lwezifo.

Izinja ezinkulu ezizalisayo, ngokwesibonelo, kufanele zondliwe ngamaphesenti ayi-15 kuye kwangama-20 kunalokho okunconywa imboni yokudla kwezilwane ezifuywayo. Lokhu kuncishiswa kunciphisa izinkinga zamathamboihlobene nokushaja kakhulu.

Ungazi kanjani ukuthi sinezinja ezikhuluphele kakhulu?

Njengoba ngishilo ngaphambili, Nguwe ombonayo noma ongamboni ekhuluphele, akaziboni futhi ukube umbonile, ngikholwe, ubengeke abe nendaba. Izinja zithembele kithina nakule nkinga, futhi kunjengoba ngisho futhi kuyindaba yombono wethu. Noma uyibona noma cha inja yakho ekhuluphele.

Kunokugxilisa isihloko ebuhleni kuphela, ukwahlulela kwakho kufanele kube nenhloso eyanele yokwazi lapho inja yakho inamakhilogremu ambalwa kunangesikhathi isivele inakho inkinga yokukhuluphala engaholela kunoma yiluphi uhlobo lwe-pathology.

Ngifuna nokucacisa ukuthi lapho sakha umbono, kufanele sibe nawo udokotela wezilwane ozosisiza sihlaziye isimo ngokombono wobungcweti. Bese kuthi futhi okuyinhloko okuyingozi kubuye kuvele: abantu. Kukhona abantu abangakwazi ukuzibeka ekudleni, ngakho-ke cabanga ukubeka izilwane zabo ezifuywayo.

Lapho umuntu engumuntu okhuluphele ojabulela ubumnandi bokudla ngokweqile, isilwane ngeke sinikezwe noma yikuphi ukwelashwa kokukhuluphala. Imvamisa, izinja eziyi-100% ezinenkinga yokukhuluphala (lapho umnikazi ebona ukukhuluphala okukhonjwe ngudokotela wezilwane, kwesinye isikhathi okungenzeki) Ama-60% awasoze athola ukwelashwa. Kulabo abelashwa, ama-55% ngeke anciphise isisindo. Kulabo abanciphisa isisindo, ama-70% azophinde awuthole ngaphansi kwezinyanga eziyisithupha.

Lokhu kungenxa yezici ezimbili ezihluke kakhulu. Ngakolunye uhlangothi, leyo mikhiqizo efana nokuphakelwa okulula yakhelwe ukuqhubekisela phambili ukucebisa umenzi wokuphakelwa ngemali yenkinga yenja yakho, ngakolunye uhlangothi, ukuthi esikhundleni sokufuna olunye uhlobo lwesixazululo, kunengqondo ngokwengeziwe, Lapho sibona ukuthi lokho okutshelwa ngudokotela wezilwane akusebenzi, sibuyela emasikweni afanayo uma kukhulunywa ngokulinganisela ukudla esilwaneni sethu okwamholela ekutheni akhuluphale.

Imiphumela yokukhuluphala ngokweqile

Inkinga yezokwelapha evame kakhulu evela ekukhuluphaleni yisifo samathambo. Kunemithi eminingi yokwelapha i-arthritis. Uma izidakamizwa zingasebenzi, isisindo sesilwane kufanele sincishiswe ukulawula isifo samathambo. Abantu bavame ukuqala ukwelashwa ukunciphisa isisindo sesilwane sethu lapho sibona ukuthi ukunciphisa isisindo kuphela okungasiza ekulawuleni ukukhuluphala.

Izifo eziningi nezinkinga zokwelashwa ezihambisana nokukhuluphala ezinjeni zifaka izinkinga zamathambo ezinjenge ama-discs e-herniated intervertebral kanye nemisipha yamadolo edabukile. Izilwane ezikhuluphele zinenkinga yokuphefumula nokugcina ukusakazwa okujwayelekile.

Ezinye izifo izilwane zethu ezikhuluphele ezinamathuba amaningi okuthi zibe nazo yilezi: isifo sikashukela noma izinkinga zesikhumba. Ukuhlinzwa kunzima kakhulu ezilwaneni ezikhuluphele kakhulu futhi ukuphulukiswa kwazo kuhamba kancane, kanye nokuzenza zithambekele kakhulu ekuthuthukiseni izinkinga noma ukusabela ku-anesthesia.

Ngaphandle kwalezi zinkinga, baningi abanikazi abangakwazi ukwehlisa isisindo sezilwane abazifuyile, okuba lapho kuphela lapho isimo singasimami ezingeni lempilo (ngenxa yokuxhwala noma ukugula okuthile okungenakulungiseka), kulapho abantu bavame ukwenza izinqumo ziqonde.

Kufanele sikwazi ukubhekisisa ngendlela engaguquguquki ukuthi isisindo senja yethu sihlobene nempilo yaso. Lokhu kuyenzeka nakubantu. Ngikholwe

Ukulawula isimo

Imfundo iza kuqala

Kubaluleke kakhulu ekwelapheni ukukhuluphala kwenja ukufeza inhloso edingekayo, ukufundisa iklayenti ukuthi liyondla kanjani inja yalo. Isihluthulelo sempumelelo singasho ukuthi sisemfundweni ephumelelayo yomuntu, okuyiyona enikeza ukudla kwesilwane ngakho-ke, lapho kuhlala khona umthombo oyinhloko wenkinga, ngenye indlela noma enye.

Imvamisa kunikezwa imfundo encane. Izinja zitholwa ukuthi zikhuluphele ngokweqile, kanti udokotela wezilwane uhlala enza okufanayo: nquma ukudla kwezinja ezinezinkinga zokukhuluphalaYize iningi lalokhu kuphakelwa, okuvela emikhankasweni yokukhangisa yezigidi zama-euro, kungazange kudlulise ngisho isilingo somtholampilo esifakazela ukuthi siyasebenza ekwelapheni ukukhuluphala. Zivele zinqunywe njengekhambi eliphephile, ngoba ezikhathini eziningi azisebenzi nhlobo.

Ukuphatha isimo ngokuthanda izinja ezikhuluphele

Imfundo yomuntu yokuthi kufanele asondle kanjani isilwane ngendlela efanele, ilusizo kakhulu uma kukhulunywa ngokusondela kulolu daba, futhi ibeka umthwalo wesimo endaweni efanele: ezandleni zalowo ondlayo.

I-Las ukudla okususelwa ezimbonini ekudleni kwesisindo, ngaphezu kokungasebenzi, kungasinika isithombe sokuthi asinakwenza lutho, ukuthi asikho esinye isixazululo senkinga noma olunye uhlobo lokuphathwa kwemizwa olubeka isixazululo ngaphandle kwesenzo sethu, futhi kusenze sishiye yethu ngizama ukubeka inja yethu esisindweni sayo esifanele, isilwane kube yiso esikhokha ngempilo yaso.

Ukuba namaqiniso

Ukwelapha ukukhuluphala ezinjeni zethu kulula kakhulu ukusho futhi akulula kangako ukukwenza. Ikakhulukazi esimweni sezinja ezindala noma esezikhulile. Ukulwa nemikhuba yokudla yempilo yonke akulula, ikakhulukazi ngaphandle kokwazi ukuthi wenzani.

Ukukhipha ukudla ekudleni kwesilwane, noma ukubeka ukudla kwaso ezimbonini kusuka kulokho okubizwa ngamalambu, kungalimaza kakhulu impilo yenja yethu, ngokukhipha izakhamzimba namakhalori, ngaphandle kokwazi ukuthi kwenzekani ngempela. Kufanele uqaphele kakhulu ngalokhu.

Izivumelwano zesenzo

Ukuphathwa kanye nokufundiswa komnikazi wokukhuluphala kufanele kususelwe kule protocol elandelayo. Le protocol ifaka phakathi uchungechunge lwezinyathelo ezilula, eziqondakala kalula. Iphrothokholi ibalulekile ekunciphiseni isisindo ngempumelelo.

1. Linganisa ukuthi kungaba yini isisindo esifanele sesilwane, usebenzisa amatafula nohlu lwezisindo zohlobo ngalunye. Yazi isisindo somzimba samanje sesilwane kanye nesisindo esihle noma esijwayelekile, futhi ubale isisindo umzimba odinga ukusilahla.
2. Ukwehla kwesisindo kuzokwenzeka kuphela lapho ukusetshenziswa kwamandla kungaphansi kwemali esetshenzisiwe.
3. Sungula inqubo entsha ngesikhathi sokudla, ngokudla okusha, ngezindlela zokupheka ezintsha, ngenani elinqunyiwe lokudla ngosuku, esizokuhambisa phakathi kwenani elikhulu lokudla.
4. Ukwehlisa isisindo kancane kancane, ukungafuni ukwehlisa isisindo sesilwane kusuka kumakhilogremu angama-30 kuye kwangama-20 ngenyanga, uma kungenjalo inqubo ehamba kancane engakubeki ekucindezelekeni futhi engakubeki ngaphansi kokuntuleka kokudla okunomsoco. Kungcono kancane kancane, kunokunciphisa okuningi bese uthola lokho okulahlekile nokunye.

Ungadliwa

Ngaphambi kokuba uqale ukupheka

Okokuqala, khumbula ukuthi uma kukhulunywa ngokulinganiswa, sizokwenza ngokuhlukanisa isabelo sansuku zonke sibe yizinsiza ezi-5, ngoba sizokwandisa inani lokudla komngani wethu onoboya kube ngu-5 ngosuku. Ngale ndlela sizoqala isisu sakho ka-5 ngosuku, okuzokwenza ukuthi usheshise imetabolism yakho ngasikhathi sinye lapho njalo lapho wenza ukugaya, uzongenisa amakhalori ambalwa kunalawo ozochitha ekugayeni.

Ngakolunye uhlangothi, sizohlala simnika ukudla ngokwendlela asebenzise ngayo amandla, njalo phakathi kuka-1,5% no-3% wesisindo somzimba wakhe. Amaphesenti aphakeme kakhulu ezinhlobo ezincane.

Futhi sizokwehlisa isisindo sesabelo kancane kancane ngokulandelayo:

• Sibala isisindo saso, ngokwesibonelo ama-30 kilos (ngokubala ngiqonde ukukala isilwane, hhayi ngeso, kunjalo)
• Sakha ukuncipha kwesisindo okunengqondo, ngokwesibonelo ukulahlekelwa ngamakhilo ama-2 ezinyangeni ezi-2, okuzohlala kungama-kilos angama-28.
• Sibala izabelo ngokwesisindo esifuna ukwehlisa kuso, okulandela isibonelo, kungaba ngamakhilo angama-28, ngakho-ke, uma sithi inja yethu inesisindo esingamakhilogremu angama-28 futhi kufanele siyinike, ngenxa yobukhulu nomsebenzi wayo, 2% wesisindo somzimba wayo, lokho kungaba yi-560gr.
• Lawa ma-560gr azohlukaniswa abe ama-5 atholwayo, kusale izingxenye ezingaba yi-115gr cishe.
• Uma upheka ucezu lwenkukhu, kufanele wazi ukuthi yandisa ama-calories ayo. Landela imiyalo ngqo.

Inkukhu enelayisi elibilisiwe

• Ama-228gr enkukhu entsha
• I-320gr yelayisi ende ebilisiwe yokusanhlamvu
• I-3 gr eyimpuphu yokudla kwethambo (kuyakhetheka uma ungeke uyinike amathambo)
• 1/5 amaphilisi amaningi wamavithamini namaminerali (enzelwe abantu abadala)

Lokhu kudla kunikeza ama-calories angama-620, amagremu angama-49,6 wamaprotheni, kanye no-4,7 amagremu wamafutha, ukuhlangabezana nezidingo zenja enosayizi ophakathi nendawo (cishe ama-kilos angama-20) ngomsebenzi omaphakathi ngosuku.

Ungangeza i-asparagus noma izaqathe, ngokubala ukuthi lokhu kuzohlinzeka ngama-calories amaningi futhi ngeke kukhuphule kakhulu izinga lamafutha.

Yenza ingxube ebushelelezi eshisiwe ngemifino, usawoti, amavithamini kanye ne-powder powder (uma kunesidingo), ezoba yisoso senkukhu nelayisi.

Inkukhu enamazambane abilisiwe

• Ama-228gr enkukhu entsha
• I-369gr yelayisi ende ebilisiwe yokusanhlamvu
• I-3 gr eyimpuphu yokudla kwethambo (kuyakhetheka uma ungeke uyinike amathambo)
• 1/5 amaphilisi amaningi wamavithamini namaminerali (enzelwe abantu abadala)

Lokhu kudla kunikeza ama-Kcalories ayi-630, amaprotheni angama-47,6gr, nama-4,5gr wamafutha, ukuhlangabezana nezidingo zenja enosayizi ophakathi nendawo (cishe amakhilogremu angama-20) ngomsebenzi omaphakathi ngosuku.

Ungangeza isipinashi esibilisiwe noma ithanga elithile, ngokuthembela ekutheni lokhu kuzongeza ama-calories amaningi futhi ngeke kulinyuse kakhulu izinga lamafutha.

Yenza ingxube ebushelelezi ephehliwe ngemifino, usawoti, amavithamini kanye nethambo eliyimpuphu (uma kunesidingo), lokho kuzoba yisoso senkukhu namazambane, futhi ungenza i-puree ngayo yonke into ngaphandle kwenkukhu bese unikeza indlela entsha. Ukushintshashintsha ukwakheka noma ukuma kokudla kuzokukhuthaza ukuthi udle kangcono.

Amaqanda Abilisiwe Ngelayisi Elibilisiwe

• Amaqanda abilisiwe ama-4.
• I-369gr yelayisi ende ebilisiwe yokusanhlamvu
• 30gr weBroccoli
• I-3 gr eyimpuphu yokudla kwethambo (kuyakhetheka uma ungeke uyinike amathambo)
• 1/5 amaphilisi amaningi wamavithamini namaminerali (enzelwe abantu abadala)

Lokhu kudla kunikela ngama-Kcalories angama-491, amaprotheni angama-22,3gr, futhi kunikezela ngama-2,8gr wamafutha, ukuhlangabezana nezidingo zenja enosayizi ophakathi nendawo (cishe amakhilogremu angama-20) ngomsebenzi omaphakathi ngosuku.

Ungangeza utamatisi noma amahlumela ama-brussels, bese wenza ingxube ebushelelezi eshaywa ngemifino, usawoti, amavithamini kanye ne-powder powder (uma kunesidingo), ezoba usoso wamaqanda nelayisi.

Amaqanda abilisiwe anamazambane abilisiwe

• Amaqanda abilisiwe ama-4.
• Ama-369gr amazambane abilisiwe ngesikhumba nakho konke
• 30gr weBroccoli
• I-3 gr eyimpuphu yokudla kwethambo (kuyakhetheka uma ungeke uyinike amathambo)
• 1/5 amaphilisi amaningi wamavithamini namaminerali (enzelwe abantu abadala)

Lokhu kudla kunikeza ama-Kcalories ayi-495, amaprotheni angama-20,3gr, nama-3,2gr wamafutha, ukuhlangabezana nezidingo zenja enosayizi ophakathi nendawo (cishe amakhilogremu angama-20) ngomsebenzi omaphakathi ngosuku.

Ungangeza upelepele noma i-chard (imifino ephekiwe noma ethosiwe njalo), ngokuthembela ekutheni lokhu kuzokunikeza ama-calories amaningi.

Cottage shizi namazambane abilisiwe

• I-113gr ye-Cottage Cheese noma i-Cottage Cheese
• Ama-369gr amazambane abilisiwe ngesikhumba nakho konke
• 30gr weBroccoli noma amahlumela eBrussels
• I-3 gr eyimpuphu yokudla kwethambo (kuyakhetheka uma ungeke uyinike amathambo)
• 1/5 amaphilisi amaningi wamavithamini namaminerali (enzelwe abantu abadala)

Lokhu kudla kunikeza ama-508 Kcalories, amaprotheni angama-22,8gr, futhi kunikezela ngama-3,9gr wamafutha, ukuhlangabezana nezidingo zenja esesilinganisweni esiphakathi (cishe ama-20 kilos) ngomsebenzi omaphakathi ngosuku.

Ungangeza uphizi noma utamatisi we-cherry, bese wenza ingxube ebushelelezi ephehliwe nemifino, ushizi, usawoti, amavithamini kanye nethambo (uma kunesidingo), lokho kuzoba usoso ofanele amazambane abilisiwe.

I-Cottage shizi enerayisi elibilisiwe

• I-113gr ye-Cottage Cheese noma i-Cottage Cheese
• Ama-320gr amazambane abilisiwe ngesikhumba nakho konke
• 30gr weBroccoli noma amahlumela eBrussels
• I-3 gr eyimpuphu yokudla kwethambo (kuyakhetheka uma ungeke uyinike amathambo)
• 1/5 amaphilisi amaningi wamavithamini namaminerali (enzelwe abantu abadala)

Lokhu kudla kunikeza ama-Kcalories angama-512, amaprotheni angama-22,6 g, no-4,3 g wamafutha, ukuhlangabezana nezidingo zenja emaphakathi (cishe amakhilogremu angama-20) ngomsebenzi omaphakathi ngosuku.

Ungangeza isilimo esinengono emnandi edliwayo emhlophe noma isanqante ethile, ebilisiwe kunjalo, ngokuthembela ekutheni lokhu kuzokunikeza ama-calories amaningi futhi ngeke kukhuphule izinga lamafutha.

Yenza ingxube ebushelelezi eshaywe ngemifino, ushizi, usawoti, amavithamini kanye nethambo (uma kunesidingo), okuzoba yisoso lelayisi.

Ukuvalelisa

Ngiyaphinda ngithi kini nonke, ngiyabonga ngokungifunda. Njengenjwayelo, noma imiphi imibuzo, Shiya kimi kumazwana alo mbhalo futhi ngizowuphendula ngokushesha okukhulu.

Ukubingelela nokunakekela izinja zakho.