Uma ungomunye walabo abadla izithelo ezincane, kufanele wazi ukuthi ulahlekelwe ngumthombo omkhulu wamavithamini. Izithelo zingukudla okusinika i inani lokudla okunomsoco namakholori ambalwa, ngakho-ke kunconywa njalo kukho konke ukudla.
La izithelo zihle ngokuhlala umncane nokujabulela isikhumba esihle, kepha futhi kusisiza ukuthi sigcine impilo yethu isesimweni esihle. Yize kungesikho ukuphela kokudla okufanele sikudle, kuyiqiniso ukuthi kufanele sithathe izingcezu zezithelo eziningana ngosuku ekudleni okungafani.
Umthombo wamavithamini
Uma okuthile kunefayela le- izithelo ngamavithamini. Lawa mavithamini anemisebenzi ehlukene emzimbeni wethu kodwa abalulekile. UVitamin A nguyena ogcina isikhumba sethu sisesimeni esihle, ngaphezu kokusiza amasosha ethu omzimba. Le vithamini itholakala kuma-apula, ama-kiwis noma ama-strawberry. UVitamin C usiza ukwakheka kwe-collagen esikhumbeni futhi utholakala kuma-kiwis noma amawolintshi. Amavithamini eqembu B enza ngcono amandla omzimba womzimba wethu futhi atholakala kubhanana noma uphayinaphu.
Umthombo we-fiber
I-Fiber iyadingeka ukuhamba okuhle kwamathumbu nokuqeda izinsalela emzimbeni. Isithelo sinokuqukethwe okuphezulu kwe-pectin ngakho-ke kuhle ukulawula ukuhamba, okusisindisa ezinkingeni eziningi zesisu nezempilo. Futhi ngenxa yalokhu kufanele sifake izithelo ezimbalwa ekudleni kwethu kwansuku zonke.
Umthombo we-antioxidant
Izithelo zinama-antioxidants asisizayo ukulwa nama-radicals wamahhala. Ukudla okunezithelo zansuku zonke kusivumela ukugcina isikhumba nomzimba kusencane isikhathi eside kunokudla kwethu bekuncike kuma-carbohydrate noma emafutheni. Kungakho ngokuhamba kwesikhathi bengeke nje basisize ukuthi sihlale siphilile, kepha futhi bazobasha isikhathi eside.
I-hydration esheshayo
La isithelo sinamanzi amaningi, ikakhulu uma sidla izithelo ezinjengekhabe. Lokhu okuqukethwe kwamanzi okuphezulu kusisiza ukuthi sihlale sinamanzi amaningi. Lokhu yikho okubenza babe nama-calories aphansi kakhulu, ngoba izithelo ezingama-80% zingamanzi. Kusisiza ukuthi sihlanze futhi sikhiphe umzimba emzimbeni, ngoba unamanzi nefayibha.
Ukuzizwa ugcwele
Uma sifuna izithelo zokuthile uma kuziwa ekudleni, kungenxa yokuthi zinama-calories ambalwa futhi ngasikhathi sinye zisinikeza umuzwa wokusutha okukhulu. Ngale ndlela, kuwukudla okulula kokudla okuncane kosuku. Ibuye isetshenziswe kakhulu njenge-dessert, njengoba inokunambitheka okumnandi. Umthamo wayo omningi we-fiber namanzi kusinikeza umuzwa wokusutha, ngakho-ke uma silambile phakathi kokudla singahlala siphenduka izithelo.
Ungasidla kanjani isithelo
Izithelo kufanele zidliwe zodwa, phakathi kokudla, ngoba thina inikeza amandla ngokushesha nokusutha. Igalelo lalo ku-fructose ligaywa ngokushesha uma kungekho okunye ukudla okungaba nokugaya okuhamba kancane, ngakho-ke kungcono ngaso sonke isikhathi ukukuthatha wedwa. Kungabuye kube indawo enhle yama-dessert, ngoba imnandi futhi ukudla kwayo kwekhalori kuncane kakhulu. Isithelo kufanele sithathwe ngokwemvelo, sigweme izinguqulo kwisiraphu noma siphekwe, ngoba yile ndlela enazo zonke izinto zayo. Ngaphezu kwalokho, kufanele ishiywe nesikhumba ezimweni lapho kungenzeka khona, ngoba ingxenye enkulu yenani laso lokudla okunempilo ihlala kulo. Kungcono ukudla izithelo ezivuthiwe, ugweme isithelo esiluhlaza, ngoba lokhu kungadala ukuqunjelwa kanye ne-asidi esiswini. Ngaphezu kwalokho, akufanele isetshenziswe kabi, ngoba okuqukethwe kwayo okunenqwaba yefibre kungaphazamisa futhi kugcine ngezinkinga zesisu.