Isondlo se-osteochondrosis: ukutya okunomdla, ukutya, amamenyu, zokupheka

I-Osteochondrosis isifo esiqhelekileyo kubantu abaninzi. Ukupasa, iipilisi, iinkqubo - zonke ezi ziyimfuneko zonyango. Nangona kunjalo, ukondla nge-osteochondrosis kubaluleke kakhulu. Ukutya okufanelekileyo kukubalulekileyo kwimpumelelo ekukulungiseni izifo eziphazamisayo zesistim se-musculoskeletal. Nangona kunjalo, imigaqo yokutya isondlo. Zihluke kwiidlo eziqhelekileyo zokulahlekelwa kwesisindo, kwakunye nokuphuculwa kweenkqubo zezifo zangaphakathi. Oku akukho ukutya okufutshane, kodwa ukutya okusisigxina, okunempilo nokufanelekileyo, okuyiyona nto inokukhusela kwimvelo.

Ziziphi iinjongo

Nawuphi na ugqirha uya kukuxelela ukuba ukutya kunye ne-osteochondrosis akuyikurhoxisa unyango oluphambili. Nangona kunjalo, ukutya okufanelekileyo kubalulekile, oku kuqeshwe kunezizathu ezininzi:

• Ukungabikho kwezinto ezilandelwayo, iivithamini kunye nezondlo zingathintela imeko yendalo yonke.
• Ukuthintela nokunyangwa kokunyanya. Inyaniso kukuba ubunzima obuninzi buncedisa ekutshintsheni okwenyukayo kwiidiski ze-intervertebral. Umthwalo kwiindawo zomqolo wamagxa uyanda kakhulu, ukwenzela ukuba iinkqubo ze-pathological ziqala ukuqhubela phambili ngokukhawuleza.
• Enye ingongoma ebalulekileyo kukuthintela ukukhulelwa kwamanzi. Umkhwa wokusela kancinci, kunye nokusetyenziswa kakubi kotywala, oko kukuthi, kubangele ubuncumbo obunqwenelekayo beethambo zabo, konke oku kuhambelana neengxaki kunye namagxa. Ukulahlekelwa kwamamolekyuli ngamanzi ngamathambo e-disversional discs kukhokelela ekumanyeni nasekufakeni izicubu.

Isondlo esifanelekileyo kunye ne-osteochondrosis iya kunciphisa utshintsho olwenzayo. Ukufumana zonke izixhobo eziyimfuneko, umzimba uya kubuyiselwa kwinqanaba elithile. Kodwa umsebenzi oyintloko kukuba, kunjalo, ukuthintela.

Imigaqo yokwakha imenyu yemihla ngemihla

Ndimele ndixelele ukuba ayifani ne-lumbar osteochondrosis okanye utshintsho kuyo nayiphi na inxalenye yomgudu. Kukho imigaqo eyisiseko efunekayo ukuba ilandelwe kwaye imenyu elinganisiweyo iya kubangela. Siza kukuxelela izinto ezisiseko ukuze ufumane ingcamango epheleleyo yento ekufuneka ibe yi-osteochondrosis.

1. Into ebaluleke kakhulu efunekayo ukuba ifundwe: umxholo wekhariyori wemihla ngemihla ifanele ihambelane nenkcitho yamandla yomntu. Ukuba kukho ingxaki yobunzima obunzima, ngokokutya kufuneka kube ngumgangatho ophezulu, kodwa ikhalori ephantsi.
2. Kodwa inani lokutya linokukhethwa ngokuzimela. Ukuba kukho ingxaki yobunzima obunzima, kuyacetyiswa ukuba lo msebenzi wokugqibela uza kwenziwa iiyure ezingama-3 ngaphambi kokulala, kunye nezikhathi mazingabi ngaphezu kwama-4 iiyure. Kodwa le nto inokuyenza ngokulahlekelwa kwesisindo.
3. Kubaluleke kakhulu ukutya okunokulinganisela kwi-osteochondrosis. Imenyu kufuneka icingelwe ngumbalo kunye nomgangatho wezondlo ezinkulu: amafutha, amaprotheni kunye ne-carbohydrates. Kule meko, izilwanyana kunye namafutha atyhulayo, kunye neeshukela ezilula, kufuneka zibe ngabancinci.
4. Imifuno kunye neziqhamo, amajikijolo - oku kukutya okufunekayo ekudleni rhoqo imihla. Kungenxa yoko ukuba inani elaneleyo lokulandelela kunye namavithamini ekudleni liphunyeziwe.

Yonke intsapho

Ekubeni akukho nto ekhethekileyo kukutya kwe-osteochondrosis yesilumko somzimba, unokupheka wonke amalungu osapho ngexesha elinye.

Oku kulungile kakhulu, kuba iphelisa isidingo sokupheka ngamnye. Ukongezelela, ukutya okunomdla komnye, kuya kuba yimenyu yokukhusela abanye. Ukutya okunjalo kuhlangabezana ngokupheleleyo neendlela zokuphila eziphilileyo.

Imveliso efanelekileyo ye-osteochondrosis

Enyanisweni, ngoku siza kuthetha ngepiramidi yokutya okuqhelekileyo, eninzi eyaziwayo. Isiseko sesondlo i-carbohydrates. Esi sisonka, okusanhlamvu, i-pasta. Imithombo yamaprotheni, i-fiber diet and minerals. Imveliso ebalulekileyo kakhulu isonka seengqolowa, iizambatho ezibhakiweyo, iinkozo zengqolowa. Omnye unokuthetha ukuba intsalela yale mveliso inobungozi. Ewe, kunzima ukuphikisana noko. Ngoko ke, kukho isikhokelo esilungileyo. Inani leenkonzo - ukusuka ngo-6 kuya ku-11 ngosuku. Ngamnye wabo ulingana nesiqwenga sesonka okanye 30 g yeenkukuma, kunye ne-100 g yelayisi okanye i-pasta.

Imifuno kunye neziqhamo

Ngezantsi siza kuqwalasela iindlela zokunceda ezilula kunye nezilula eziya kuba luncedo kuwo wonke umsikazi. Indwendwe rhoqo kwitafile yakho kufuneka ibe isaladi kunye neetamatato kunye namakhukhamba kunye noshizi. Efanelekileyo ngokulinganayo, ngumthombo wamaminerali kunye nama-antioxidants. Ngokuqhelekileyo, imifuno neziqhamo ziyisiseko sokutya kwakho. Xa kuthelekiswa nesonka kunye nosanqolowa, zingaphantsi kwekharori, oko kuthetha ukuba banokudliwa kakhulu.

Imifuno iqukethe iiferethi, iivithamini A kunye neC, i-acid aclic, i-potassium kunye neyinyithi. Ngomhla ungadla ama-5 okanye ngaphezulu. Zama ukutya imifuno eluhlaza okanye eluhlaza. Omnye okhonzayo malunga ne 175 ml. Iintlobo zinomthombo ocolileyo kwaye luncedo lwefayibha yokutya kunye ne-vitamin C, i-potassium nezinye izinto. Unconywe ii-2-4 zemihla ngemihla. Okungenani omnye wabo kufuneka abe yi-citrus. Bala inani lomkhonza omnye lulula kakhulu - li-apple eliqhelekileyo okanye i-orange okanye 100 ml yesero yemvelo ngaphandle kweshukela.

Ukutya kweprotheni

Isondlo se-osteochondrosis yesilumko se-lumbar kufuneka ukuba sisityebi kule nondlo. Le yinto ebalulekileyo yomzimba, apho zonke iiseli kunye nezicubu zenziwa. Njalo kufuneka udibanise ekudleni iintlobo ezincinci zeoli kunye nenhlanzi, iinkukhu kunye namaqanda, iimveliso zobisi. Kuyinto isilwanyana semvelaphi yezilwanyana, ebaluleke kakhulu. Ngokuqhelekileyo ukwanele ekudleni. Kodwa iiprotheyini zezityalo zemveliso nazo ziyadingeka. Zizityebi ezinantwini kunye namagqabi, amakhowe kunye neenkomishi, isitshalo seqanda kunye nembewu, kunye nengqolowa.

Xa i-osteochondrosis ibaluleke kakhulu ukutya isethi yonke yemveliso. Inyama, inkukhu kunye nentlanzi, izityalo - zonke ziqulethe, ngaphezu kweprotheni, iiVithamini A, B kunye ne -fiber. Amantonga, ngaphezu koko, yimithombo yensimbi kunye ne-zinc. Umhla ucetyiswa ama-2-3 ngemisebenzi ngosuku. Omnye wabo ngu-50-70 amagremu enyama okanye intlanzi, amaqanda amabini okanye ihafu yekombe yamabhontshisi abilisiwe.

Imveliso yamachiza yenye imvelaphi ephezulu kakhulu yeprotheni, i-vitamin A, i-zinc, i-magnesium kunye ne-iodine. Inani lezibonelelo 2-3 ngosuku. Musa ukulibala ukuba ezi ziindawo zokutya eziphezulu. Omnye okhonza ulingana no-40 grams weeshizi, i-200 ilitha yobisi okanye i-100 g ye-cottage cheese.

Amafutha

Ukuthetha malunga nezinto ezisebenzisekayo kwi-osteochondrosis, asifanele sikhohlwe malunga neenzuzo ze-polyunsaturated fatty acids. Amafutha kufuneka abe yinxalenye yokutya okunempilo. Nangona iqondo elibanzi, akunakwenzeka ukuba lingabandakanyi kubo ekudleni kuzo zonke. Ukunciphisa kuyimfuneko, kunoko, i-trans, i-margarine. Ngoko ke, iintlanzi zaselwandle kunye neoli ehlukahlukeneyo yemifuno ziyinxalenye ebalulekileyo yokutya kwethu.

Imenyu esondeleyo

Njengomzekelo, unokuqwalasela izitya ezicetyiswayo ngosuku.

• Isidlo sakusasa siyisidlo esibalulekileyo esingenakuyihoywa. Efanelekileyo ngokufanelekileyo syrniki okanye nje cottage shizi nge berries okanye izithelo. Uya kuncedisa ukutya kweeyi kwi-dog rose.
• Isidlo sasekuseni sesibini sinokuveliswa kweziqhamo ezivuthiweyo kunye namantongomane amaninzi.
• Ngexesha lesidlo, ziphanga ngeesobho (imifuno okanye ibhontshisi). Ncedisa isidlo kunye nenqama yenyama kunye nesaladi yemifuno.
• Ngomzuzu wokusa kwantambama, unokufumana indebe ye yogurt ngamabhasiki okanye iziqhamo nge-yoghurt.
• Ukutya, inyama ephekiweyo okanye intlanzi ye-steam ne-porridge okanye isaladi yemifuno iphelele.

Iidlela zokufumana umsikazi

Ukudibanisa imenyu yakho, ezi zikhetho zilandelayo zigqibeleleyo. Ngubani ongayithandi isaladi ehlwabisayo kunye nentsholongwane? Ngaba ufuna ukuyenza ibe mnandi? Akukho nto ilula. Sikunika isaladi kunye neetamatato kunye namakhukhamba kunye noshizi. Oku kufuna imifuno kunye nemifuno. I-300 grams yomxube ocoliweyo udinga ama-gram e-grated ama-50. Ukuphuka phezulu kwaye udibanise emva kokukhonza.

Ukupheka kunye nesipinashi kufanelekela ingqalelo ekhethekileyo. Le mifuno ewusizo iya kuba yinyaniso yonqulo yonke intsapho, nokuba awuyithandi imifino. Ukusuka kuyo unokupheka isobho-puree. Ukwenza oku, uhlambe ngokukhawuleza amaqabunga amanzi, uwathulule emanzini abilayo, wongeze i-bhondi ye-bhotela kunye netyuwa. Emva kokupheka, shaya isobho nge-blender enezantsi.

Kulula kakhulu ukwenza isaladi yesipinashi. Ngenxa yolu, qhawula imifino, faka ama-walnuts kunye neminqumo. Ihlala ifafazwe ngejisi lemon kunye nentaba yonke yamavithamini kwisitya sakho ilungele ukusetshenziswa. Ukupheka nge sipinashi kuya kunceda kunye neeholide. Elula kwaye ngexesha elifanayo elityhusekileyo liyakuthandwa yiindwendwe. Sika isipinashi, uthele epanini kwaye ungeze ukhilimu. Xa imifino ikulungele, gcwalisa umgubo, ushizi kunye neziqholo ukuze uzonambitha. Ngoku yinto encinane. Susa i-crumb from the baguette, faka umxube obunzima kuwo, uthele iiqanda ezibethiwe uze uyithumele ehovini imizuzu emi-5.

I-dessert efanelekileyo kakhulu

Ngokuqhelekileyo nazo ziyingozi kakhulu. Nangona kunjalo, sikunike enye indlela - i-jelly eyoyikisayo esuka kwi-currant ebomvu. Oku kuyiluncedo kakhulu, kunye ne-osteochondrosis enjalo i-dessert iya kuba ngumthombo ococekileyo wamavithamini kunye nama-antioxidants.

Ukupheka, udinga i-1.5 kg yeeriteji kunye ne-1 kg iswekile. Gcwalisa yonke into epanini kwaye ungeze 100 ml amanzi. Pheka uze ufike amajikijolo. Ngoku ama-berries kufuneka aphephe kwaye apheke enye imizuzu emi-5-10. Ukuba ufuna ukufumana i-jelly efihliweyo, uze ucwecwe nge-sieve elihle kwaye uthele phezu kwezimbiza. I-jelly evela kwi-currant ebomvu ilungile.