Abesifazane banaka kakhulu ukubukeka kwabo, balwela ukunweba intsha kakhulu ngezinqubo ezahlukahlukene zobungcweti, izimonyo eziningi. Ngasikhathi sinye, bambalwa abantu abanaka ukudla kwabo, futhi ngezindlela eziningi impilo yowesifazane, isimo sayo, isimo sesikhumba, njll. Kuya ngakho.
Ngosizo lokudla okufanele, ungagcina isisindo sakho silawulwa ngaphandle kokudla okuyisidina futhi ngokuzikhandla okuncane ngokomzimba, ukusheshisa inqubo yokubuyisa amaseli emzimbeni wonke.Ngisho nalabo abazama ukunamathela ekudleni okunempilo, banganaki iminyaka yabo, futhi ngemuva kwakho konke, kuvulwa imali efanelekile. Kulesi simo kuphela, ungenza imenyu ezosizakala ngempela kuzokwenza kube nokwenzeka ukufezekisa umphumela oyifunayo.
Ukudla kuze kube yiminyaka engama-20
Amantombazane nabesifazane abasebasha kulo nyaka balwela ukuba ngemfashini, futhi manje ukuncipha okubekelwe imfashini. Ngenxa yalokho, bazama ukudla okuncane, kanti abanye bahlupheka imizimba yabo ngendlala. Lokhu kungokwezigaba lokhu kungenakwenzeka ukukwenza ngaphansi kweminyaka engamashumi amabili. Ngalesi sikhathi, umzimba usakhula, ngakho-ke udinga amavithamini amaningi, alandele izinto eziningi. Ukuntuleka kwabo kuholela ekuthuthukisweni kwezifo ezahlukahlukene. Imvamisa ukuzila ukudla kuba imbangela ye-anorexia, okuphathwa kabi, futhi kwezinye izikhathi kuba imbangela yokufa.
Kulesi sikhathi kubaluleke kakhulu ukuthi amandla alinganiselwe. Nsuku zonke, imikhiqizo yokudla kufanele idliwe, equkethe kubo inani le-calcium ne-magnesium. Kunjalo yimbewu, amantongomane, imikhiqizo yokhelwane, imifino enamahlamvu. Kuyadingeka ekukhuleni okukhulayo kwefayibha okuqukethwe ezitsheni nasemifino, kanye ne-omega-3, okunefishi, imbewu ye-chia nenhlanzi. Ngokukhula okujwayelekile, imisipha idinga amaprotheni aqukethe isipinashi, amaqanda nenyama yenkukhu. Ungathola inani elifanele le-zinc kusuka emikhiqizweni enjalo njengenyama yenkukhu, i-bran, inyama yenkomo, ingulube, ama-legumes, ubisi.
Umsoco oneminyaka engama-20-30
Lokhu kungunyaka lapho kungekho zinkinga zempilo, ngakho-ke empeleni azisuswanga. Imvamisa asikho isikhathi esanele sokusungula imodi yamandla afanele, imvamisa yonke into ikhawulelwe ekudleni okusheshayo, kuza ekusetshenzisweni kwemikhiqizo enokuqukethwe okuphezulu kwekhalori. Ukudla okunempilo kuholela ezinkingeni ezinkulu ekushintshisaneni kwezinto, nakuhlelo lokugaya ukudla.Kubalulekile ukuthi kulokhu abesifazane besifazane ngenani elanele basebenzise ukudla okunothile ku-iron kanye ne-vithamini v. Iron kakhulu emikhiqizweni enjengezinhlamvu ezinjengezinhlamvu, iklabishi yolwandle, ama-buckwheat. IVitamin B ngamanani amakhulu aqukethe imifino eluhlaza yamaqabunga, izinhlanzi, amaqanda namakhowe.
Imithetho yokudla eminyakeni engama-30- 40
Ngemuva kwamashumi amathathu, kufanele kuncishiswe ngangokunokwenzeka ukunciphisa ukusetshenziswa koshukela, kanye nokushiya ukusetshenziswa kweziphuzo, eziqukethe i-caffeine. Ekudleni kwakhe kwansuku zonke, kufanele wethule i-avocado, wonke ama-avocain, ama-legumes kanye noshokolethi omnyama ngalesi sikhathi.
Ukudla ngo-40 +
Kusukela kulo nyaka, ukuwohloka kobuchopho kungabonakala, okuzozibonakalisa ngezinkinga ngokunakwa. Ukugwema izinkinga ezinjalo, abesifazane bayanconywa ukuba bangeniswe ekudleni kwama-sardines kanye ne-macrel. Ubukhulu bezinhlanzi ezinjengokuqukethwe kwe-antioxidant SQ10. Kuyadingeka ngalesi sikhathi ukwamukela nge-Vitamin B enkulu ye-Vitamin B, ngoba isiza ukwakha kabusha umzimba ngesikhathi sokuya esikhathini. Ochwepheshe bakucebisa ukuthi ufake i-Nuti, imbewu yelineni kanye nembewu, okunomthelela ekwandeni kwenani lama-hormone abesifazane.