1. Kwiintsapho ezineemeko ezilungileyo, kucetyiswa ukuba unike iikati ukutya okuziinkozo

Ukutya okungekho ngqolowa kubhekiselele ekutyeni kwekati okungekho ngqolowa, ingqolowa, i-grains yengqolowa kunye nezinye iinkozo, kwaye zenziwe ngemifuno, iziqhamo kunye nezinye i-carbohydrates eziphantsi kunye ne-85% + yeprotheni yezilwanyana.Ukutya kwekati okungenazinkozo kukutya kweekati eziphezulu, kwaye kubiza kakhulu.Ke ngoko, kufuneka ibe yi-0% yesitatshi esiziinkozo, kungabikho mtsalane wokutya, kunye nokutya kwekati kunye neecarbohydrates ezingezizo eziziinkozo, ukuze ukwazi ukukhulula amandla kancinci kwaye ukhusele isisu esibuthathaka.

2. Ubuncinci yitya ukutya kwekati yendalo

Ukutya kwekati yendalo akuqukethe izithako ze-4d kunye naziphi na izongezo kunye nezilondolozo, kwaye zinesondlo esibanzi kunye nokulinganisela;ngenxa yokuba intlanzi yaselwandle iqulethe eyona taurine ininzi, inokwenza amehlo ekati akhanye kwaye abe namandla, kwaye ibe nefuthe lokukhuthaza kwiiseli ze-photoreceptor kwi-retina yekati.Vumela ikati yakho ibone ebusuku!Ngoko ke, sincoma ukukhetha ukutya kwekati yeentlanzi zaselwandle kwiikati.

3. Khetha amashwamshwam ekati enkonkxiweyo

Xa ukhetha ukutya okunkonkxiweyo, kufuneka uqale uqinisekise ukuba ufuna ukutya okusemgangathweni okanye uhlobo lwe-snack enkonkxiweyo;kwaye uqaphele ukuba ikati idala kangakanani, kuba ukutya kwekati okusemathinini kukwahlulwe ngokwamaqela eminyaka;kufuneka ukhethe ubudala obuhambelanayo bokutya okusemathinini ukuze ikati itye.Ngokuqhelekileyo, sahlula iinkonkxa kwiitoti zaseMelika kunye neetoti zemihla ngemihla.Uninzi lweetoti ziziinkonkxa zokutya ezilungele ukusetyenziswa ixesha elide njengokutya okusisiseko semihla ngemihla, ngelixa uninzi lweenkonkxa zemihla ngemihla kwiimarike ziinkonkxa zokutya ezityiwayo nezinencasa engcono.Isondlo asilingani kwaye asifanelekanga ukutya okusisigxina kwexesha elide.

Kwangaxeshanye, iikati zizitya inyama ngokupheleleyo kwaye kufuneka zifumane izondlo ezinokuthi zibe yinyama kuphela.Xa abanikazi bezilwanyana bekhetha ukutya okusemathinini, kufuneka banikele ingqalelo kwizithako kunye nelizwi lomlomo wokutya okusemathinini;ngokuqhelekileyo, uluhlu lokuqala lwesithako sokutya okusemathinini kufuneka lube yinyama;kwaye iqulethe i-75% -85% yokufuma, evalwa ngokuvalwa kobushushu obuphezulu.Ayongezi naziphi na izigcina-mpahla;isidima esihle series.

4. Gcina isisu kunye neprobiotics

Kukho iintlobo ezimbini eziphambili zeprobiotics, enye isetyenziselwa ukulungiswa kwemihla ngemihla yamathumbu, kwaye enye imiselwe izibhedlele zezilwanyana zonyango olukhethekileyo.Xa ikati ifika kuqala ekhaya (iya koyika ngenxa yendawo engaqhelekanga) okanye iqokelele ukutya, ixhomekeke kwisifo sohudo.Ngeli xesha, unokongeza ngokufanelekileyo ezinye iiprobiotics kukutya okusisiseko.Ukuba ikati idla ngokurhuda kunye nokuhlanza, kwaye ukucolwa kwesisu akulunganga, unokondla ezinye iiprobiotics zezilwanyana ukulawula nokukhusela i-gastrointestinal tract.

5. Ukunakekelwa kweenwele kunye nolusu kufuneka kugcinwe

Ukuba isondlo esidla ikati ngokuqhelekileyo asiphelelanga, siya kubangela ukuba umbala weenwele ube lula kwaye ube rhabaxa, kwaye kufuneka utye iimveliso zeenwele ezikhethekileyo.Kucetyiswa ukuba wonke umntu atye umgubo wolwandle okhethekileyo wesilwanyana, onokukhuthaza i-metabolism yeseli yolusu, ukulibazisa ukuguga kweeseli, ukwandisa ukuqina kwesikhumba, ukuthintela ukomiswa kweenwele kunye nokuwa, ukukhuthaza ukukhula kweenwele ezintsha, ukunceda iinwele zibuyele kumbala wazo wendalo, nceda ukuguqula umbala, kwaye ngokufanelekileyo ugcine impumlo emnyama..