ImpiloUkudla okunempilo

Amandla osteochondrosis: okunempilo, ukudla, amamenyu, zokupheka

Osteochondrosis - isifo okungukuthi ijwayelekile abantu abaningi. Massages, amaphilisi, izinqubo - zonke izakhi ezidingekayo yokuphathwa. Nokho, amandla osteochondrosis nakho kubalulekile kakhulu. Ukudla ngokufanele - kuyisihluthulelo sempumelelo ukulungiswa izifo esiwohlozayo of the system zemisipha. Noma kunjalo, izimiso ukudla eziningana eyinqaba. Yehluka indlela yokudla ehambisana nempilo ejwayelekile elisetshenziselwa ukunciphisa umzimba, kanye zilekelele for yezifo izitho zangaphakathi. Leli akulona Ukudla esifushane kanye lokudla njalo, enempilo futhi efanele, okuyinto engcono kakhulu bemvelo izifo.

Yini imigomo izisethile

Noma yimuphi udokotela uzokutshela ukuthi ukudla osteochondrosis umgogodla akaguquki ukuphathwa eyisisekelo. Nokho, ukudla okufanele nakho kubalulekile, aphoyintimenti okunjalo ngenxa yezizathu eziningana:

  • Ukuswelakala kokusebenza ngokuhlanganyela izakhi mkhondo, amavithamini kanye nezakhi Uphatha kabi isimo wonke umzimba.
  • Nokwelashwa kwezinkinga ezihambisana nokukhuluphala. Iqiniso lokuthi kokuba kunomthelela ukhuluphele ukuba esiwohlozayo izinguquko akwazi ukugcina intervertebral. Umthwalo kukholamu vertebral is kakhulu okwandisa, lapho izinqubo sokugembula ziqala ukuba bathuthuke ngokushesha.
  • Elinye iphuzu elibalulekile - ke ukuvimbela amanzi emzimbeni. Isejwayezi ukuphuza kancane, kanye nokusebenzisa kabi uphuzo oludakayo, nakho, ngadonsa umswakama oyigugu ezicutshini zawo yonke indlela ngqo nezinkinga nge emalungeni nomgogodla. Ukulahlekelwa amanzi molecule intervertebral disc izicubu kuholela omiswe futhi ngokuhlaziya kwezicubu.

Ukudla okunomsoco e osteochondrosis uvumele izinguquko kancane esiwohlozayo. Ithola zonke izinsiza ezidingekayo, umzimba, ngokwezinga elithile zingancishiswa. Kodwa umsebenzi oyinhloko - Yebo, ukuvikela.

Izimiso yokwakhiwa imenyu nsuku zonke

Mangisho ukuthi akahlukile e lumbar osteochondrosis noma iziphi ezinye izinguquko ku yomgogodla. Kukhona imithetho eyisisekelo okumele ilandelwe, futhi umphumela uba imenyu olinganiselayo. We uzokutshela izisekelo ukuze wena fully aware of BABE kufanele ixhaswe ngabakwa nge osteochondrosis.

  1. Into ebaluleke kakhulu ukufunda: ikhalori yokudla nsuku zonke kumele kuhambisane womuntu amandla nezindleko. Uma kunenkinga ye isisindo okweqile, ukudla kufanele kube high, kodwa-kilojoule amaningi.
  2. Kodwa inani ukudla ungakhetha ngokwakho. Uma kunenkinga ye isisindo okweqile, kutuswa ukwenza wokugcina 3 amahora ngaphambi sokulala, wenze kwezikhawu amahora hhayi ngaphezulu kuka-4. Kodwa lokhu iphathelene inkinga ukwehlisa isisindo.
  3. Kubaluleke kakhulu ukudla okunempilo kanye osteochondrosis. Imenyu kufanele abhekwe nangohlobo lwezinto izakhi eziyinhloko: amafutha, amaphrotheni kanye carbohydrate. Ngesikhathi esifanayo, isilwane kanye amafutha trans, futhi elula ushukela kumele kube eziyivelakancane.
  4. Imifino nezithelo, amajikijolo - lawa imikhiqizo bayadingeka ekudleni nsuku zonke. Kuyinto ngokusebenzisa le lifinyelele inani elanele izakhi trace kanye amavithamini e ukudla.

Ukuze wonke umndeni

Ngoba akukho lutho ekhethekile kunikwe amandla nge osteochondrosis yomgogodla lumbar, ungakwazi nakalula wonke amalungu omkhaya kanyekanye.

Kuyinto elula kakhulu njengoba kungabi nesidingo nokulungiselela ngabanye. Ngaphezu kwalokho, ekudleni ezakhelwe eyodwa, kungaba imenyu zokuvimbela abanye. Lokho kudla ihlangabezana ngokugcwele nenqubo ye indlela yokuphila enempilo.

imikhiqizo ewusizo e osteochondrosis

Eqinisweni sifuna ukukhuluma ngendinganiso ukudla mbhoshongo, okuyinto eziningi ujwayelene. Ngesisekelo amandla carbohydrate. Yilesi isinkwa, okusanhlamvu, pasta. Okungukuthi imithombo amaprotheni, wezokudla fibre namaminerali. A ukudla abaluleke kakhulu kakolweni lonke isinkwa, amazambane nezitini, ukolo ishq. Omunye ingaphikisana ngokuthi okweqa kulokhu imikhiqizo eyingozi. Yebo, kunzima uxabana. Ngakho-ke, kukhona silinganisela ngendlela enengqondo. Inombolo izingxenye - kusuka amahora 6 kuya ku-11. Ngamunye wabo ucezu lwesinkwa noma 30 g we ishq amagremu 100 ilayisi noma okufana pasta.

Imifino nezithelo

Ngezansi sizohlola izindlela ewusizo kakhulu futhi okulula ukuthi ziwusizo kumnikazi ngamunye. A guest njalo etafuleni lakho kufanele kube isaladi ne utamatisi kanye ukhukhamba noshizi. Ngokuphelele olinganiselayo, kuba umthombo amaminerali, kanye Antioxidants. Ngokuvamile, izithelo nemifino - kuyisisekelo ekudleni kwakho. Kuqhathaniswa isinkwa nokusanhlamvu aphansi in kilojoule, okusho ukuthi ungadla okuningi.

Imifino ane-fiber, ngamavithamini A no-C, i-folic acid, i-potassium ne-ayoni. Usuku nawe ungadla servings 5 noma ngaphezulu. Zama ukudla imifino eluhlaza noma ophuzi. Omunye ingxenye mayelana 175 ml. Izithelo - a imithombo esihlwabusayo futhi unempilo fibre wezokudla kanye vitamin C, i-potassium kanye nezinye izinto. It Kunconywa 2-4 servings nsuku zonke. Kulokhu, okungenani omunye wabo kufanele kube ezisawolintshi. Bala inani bakhonze ngamunye silula - apula medium noma i orange, noma 100 ml ijusi ngaphandle ushukela.

amaprotheni ukudla

Ukudla e osteochondrosis yomgogodla lumbar kumelwe nakanjani babe abacebile lesi sakhi somzimba. Lona isici esiyisisekelo kwesakhiwo emzimbeni, okuyinto aqukethe zonke kwamangqamuzana nezicubu. Njalo kufanele kufakwe ekudleni mafutha inyama, inhlanzi, inyama yenkukhu kanye amaqanda, imikhiqizo yobisi. Lena amaprotheni isilwane, okuyinto ebaluleke kakhulu. Ngokuvamile kuba ekudleni yanele. Kodwa amaprotheni Lokudabuka isitshalo nazo kudingeka. Ziyakwazi ocebile nati, ubhontshisi, amakhowe, okusanhlamvu, imbewu ne-eggplant, kanye corn.

Lapho osteochondrosis kubaluleke kakhulu ukudla lonke uhla imikhiqizo. Inyama, inkukhu nenhlanzi imidumba - ziqukethe, ngaphezu amaprotheni, amavithamini A, B, no- wezokudla fibre. Nuts, ngaphezu, imithombo yensimbi ne-zinc. Ngosuku Kunconywa 2-3 servings ngosuku. Omunye wabo 50-70 amagremu of inyama noma inhlanzi, amaqanda amabili nohhafu inkomishi ubhontshisi kuphekwe.

Imikhiqizo yobisi - kungenye awumthombo omuhle kakhulu we-protein, uvithamini A, zinc, magnesium iodine. Servings 2-3 ngosuku. Ungakhohlwa ukuthi lokhu kwanele imikhiqizo okunama-kilojoule amaningi. Omunye bakhonze kuyinto 40 amagremu ushizi, 200 l noma 100 g ubisi izaqheqhe.

amafutha

Ukukhuluma ngalokho imikhiqizo ziwusizo osteochondrosis, asikwazi ukukhohlwa ngezinzuzo polyunsaturated okunamafutha acid. Amafutha kufanele afake ukudla isikimu enempilo. Naphezu abakukholelwayo, ukubekela eceleni kwabo kusukela ekudleni ngokuphelele engenakwenzeka. Umkhawulo kuyadingeka, kunalokho, amafutha trans, ezifana imajarini. Ngakho-ke, izinhlanzi oily ulwandle futhi amafutha zemifino ehlukahlukene - kuyingxenye ebalulekile ekudleni kwethu.

imenyu lesilinganisiwe

Njengoba isibonelo, ungase uthande ukucabangela izifundo Kunconywa ngosuku.

  • Breakfast - ukudla kubaluleke kakhulu, engakwazi ukuba singasinaki. Ngokuphelele ezifaneleke cheesecakes, noma nje ushizi ne amajikijolo noma izithelo. itiye engeziwe ukudla kusuka ezinqulwini.
  • Isidlo sasemini kungase kuhilele lezithelo zasehlobo kanye nati ambalwa.
  • Ekudleni, zithokozise isobho (yemifino noma emabhontjisi). Qedela ukudla nge iqatha lenyama nemifino isaladi.
  • Ngezinye kwasemini unga inkomishi yogurt nge bhisikidi noma izithelo ne-yogurt.
  • Eyodla, inyama ephelele abilisiwe noma isisi izinhlanzi kanye cereal noma yemifino isaladi.

Ungadliwa for emizi

Ehlukahlukene imenyu yakho, kukho okulandelayo lehlukene tibalulekile kakhulu. Ongamthandi zemifino isaladi esihlwabusayo fresh? Ufuna ukwenza kube mnandi? Ukukwenza kube lula. Sethula kini isaladi ne utamatisi kanye ukhukhamba noshizi. Lokhu kuzodinga imifino kanye namakhambi. 300 g inhlanganisela oqoshiwe idinga 50 g ushizi vukuza. Fafaza ugovuze ngemva kokukhonza.

lekubukana nemfundzi ngamunye zokupheka kusukela isipinashi. Lokhu zemifino ewusizo kuyoba isibusiso sangempela kuwo wonke umndeni, ngisho noma ungathandi green. Kulo ungakwazi ukupheka isobho obucayi kakhulu. Ngenxa yale njongo fake sidilike amahlamvu amnandi, awathulule emanzini abilayo, engeza isipuni ibhotela kanye nosawoti. Ngemva ukupheka isobho phehla ukucwiliswa blender.

Kulula kakhulu isaladi of isipinashi. Kuze kube yimanje, sidilike amakhambi, engeza walnuts kanye iminqumo. It uhlala ufafaze kalamula kwentaba amavithamini wena ipuleti ngomumo ukuba adle. Ungadliwa isipinashi kanye ukusiza ngamaholide. Simple futhi eyinkimbinkimbi ngesikhathi esifanayo abe isidlo Intandokazi izivakashi. Sika isipinashi, uthele epanini bese wengeza ukhilimu. Lapho imifino uzolunga gcwalisa ufulawa, ushizi kanye nezinongo ukunambitha. Manje incane. Susa imvuthuluka we emaceleni, kwayo ingxube obukhulu, uthele amaqanda etshalwe kubantu abaphila futhi bazithobe esiqondisweni kuhhavini imizuzu 5.

Eliyigugu Kunawo dessert

Ngokuvamile kuphindze kube yingozi kakhulu. Nokho, sinikeza wena enye - omuhle obomvu currant jelly. Lena uju ewusizo kakhulu, futhi osteochondrosis le dessert uwumthombo omkhulu amavithamini abalulekile kanye Antioxidants.

Ngokuba ukulungiswa uzodinga 1.5 kg izithelo kanye 1 kg ushukela. Engeza konke pan bese wengeza ml 100 wamanzi. Ibila kuze amajikijolo liqhume. Manje amajikijolo kudingeka cindezela bese ubilise enye imizuzu 5-10. Uma ufuna jelly esobala ke nzima ngokusebenzisa ngesihlungo esihle futhi uthele ngebhange. Red currant jelly usulungile.

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