Izimiso eziyisisekelo eziyi-10 zokudla okunomsoco wokwehlisa isisindo

Noma uvivinya umzimba njalo ngaphandle kwemingcele ekudleni ukuze ushintshe umzimba wakho akunakwenzeka. Yiziphi izimiso eziyisisekelo zokondla umzimba okufanele wazi?

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

Imihlahlandlela yokudla yokwehlisa isisindo

1. Njalo qala usuku lwakho ngesidlo sasekuseni esinempilo

Uma ungajwayele ukudla ekuseni, kufanele nakanjani uzifundise. Qala kancane kancane futhi kancane kancane, ngeke ukwazi ukuya emsebenzini noma esikoleni ngaphandle kwesidlo sasekuseni esifanele. Izinketho ezingcono kakhulu zokudla kwasekuseni ama-carbohydrate ayinkimbinkimbi. Bazokunikeza amandla adingekayo kuwo wonke ingxenye yokuqala yosuku. Isibonelo, kungase kube iphalishi elinezithelo namajikijolo, noma i-muesli yemvelo ngaphandle koshukela ngamantongomane noju.

2. Ukudla kwakho kufanele kube nomsoco owanele

Esinye isimiso sokondleka okufanele kwesisindo: ungazilinganiseli ekudleni futhi ungehlisi ibha engezansi kwamazinga wekhalori amukelekile. Uma ungondlekile kahle, ngeke nje wandise amathuba okwehluleka kokudla, kodwa futhi wehlise ijubane lomzimba. Khumbula, abukho ubuhlobo: "Ngidla okuncane, ngokushesha okukhulu ukunciphisa isisindo". Konke kufanele kube nokulinganisela. Phakamisa ukuthi ufunde ukwaziswa kokuthi ungakubala kanjani okujwayelekile kwansuku zonke kwama-calories.

3. Khohlwa umthetho othi "ungadli ngemuva kuka-6"

Yiqiniso, uma ulala ngo-8-9 PM, khona-ke umthetho ungalandela futhi kufanele ulandele. Nokho, iningi labantu maduzane 23.00 embhedeni musa, ngakho ikhefu ukudla futhi kuzolimaza umzimba kuphela. Amaprotheni esidlo sakusihlwa (inhlanzi, isifuba senkukhu ebilisiwe, amaqanda abilisiwe, i-cottage shizi) amahora angu-2-3 ngaphambi kokulala futhi ungakhathazeki ukuthi uzothola isisindo.

4. Yidla amaswidi ekuseni kuphela

Uma ngezinye izikhathi ujabulela i-confectionery, isinkwa noma ushokoledi, kungcono ukukwenza ekuseni ngaphambi kuka-12.00. Izithelo, naphezu kokubonakala zingenabungozi, nazo zifanelekile isiphuzo ekuseni ukuya ku-16.00. Ngokuphikisana nombono oyiphutha wabaningi, i-Apple yakusihlwa - akuyona indlela engcono yokuthola umuntu omuhle. Veza isidlo sakusihlwa samaprotheni.

5. Ukungadli ebusuku, hhayi ukuqeda usuku

Isimiso esiyinhloko sokudla okufanele kwesisindo ukunciphisa. Uma weqa ukudla kwasekuseni nokudla okulinganiselwe emsebenzini, kungenzeka kakhulu ukuthi udle izabelo ezimbalwa ezingeziwe zedina. Umzimba awukhohlisiwe: kusihlwa, uzozama ukuthola konke angakunikwanga ekuseni nantambama. Ngakho-ke zama ukugcina imenyu yakho isatshalaliswa ngokulinganayo usuku lonke. Ngaphandle kwalokho, ikhefu elithe xaxa ekudleni lihamba kancane emzimbeni wakho.

6. Nsuku zonke phuza amalitha amabili amanzi

Mayelana nezinzuzo zamanzi kusho okuningi. Kuyafakazelwa ukuthi isidingo sansuku zonke sokusebenzisa amalitha amanzi ayi-2-2,5. Lokhu ngeke kuvumele umzimba wakho kuphela ukugcina ibhalansi yamanzi, kepha futhi kuzosiza ukugwema ukudla okulula okungadingekile. Ukusetshenziswa kwansuku zonke kwamanzi anele kuyindaba yomkhuba. Esontweni lokuqala uzozibheka futhi ubale izibuko, kepha ukoma kwakhe ngeke kukuvumele uphuthelwe ukungenwa kwamanzi okuhleliwe.

7. Ungafaki ekudleni kwama "calories angenalutho"

Amajusi angokwemvelo, ama-soda, imayonnaise, amasoso alungisiwe, ukudla okulungiselelwe, ukudla okusheshayo - kungumkhiqizo ongenamsebenzi ongenanzuzo yokudla okunempilo. Lawa “khalori angenalutho” ngeke akunikeze umuzwa oqinile wokusutha, noma izakhamzimba. Kepha ukhalo kanye nezinqe kuzohlala khona manjalo. Umkhiqizo wemvelo ngokwengeziwe futhi wemvelo, ngakho-ke unomsoco futhi unempilo.

8. Yidla amaprotheni anele

Amaprotheni ayisisekelo semisipha yethu. Ngaphezu kwalokho, umzimba wethu kunzima kakhulu ukucubungula amaprotheni abe ngamafutha, ngakho-ke izibalo uphephile. Ukudla okunothile ngamaphrotheni kufaka phakathi inyama, inhlanzi, ukudla kwasolwandle, ushizi, amaqanda, uphizi, udali. Kwasemini hlanganisa ama-carbohydrate ayinkimbinkimbi namaprotheni, kodwa isidlo sakusihlwa sizokhetha kuphela imenyu yamaprotheni. Umuntu onempilo nsuku zonke udinga ukudla u-0.75 kuya ku-1 igremu lamaprotheni ngekhilogremu eyodwa yesisindo somzimba.

9. Ungaqali iziteleka zendlala nezinsuku zokuzila

Iziteleka zokuzila ukudla nendlala azinawo umqondo osebenzayo. Ngeke bakusize ulahlekelwe isisindo futhi ulahlekelwe amafutha. Futhi ngisho noma unciphisa isisindo sakho ngamakhilogremu ambalwa, khona-ke cishe kuwubufakazi bokulahlekelwa uketshezi okweqile emzimbeni. Uma uzizwa ukuthi uzidedele aye ejimini noma enze okuthile ekhaya.

10. Ngaphambi koshukela, yidla imifino

Kwesinye isikhathi kuba nzima kakhulu ukuzigcina ocezwini lwekhekhe noma ikhekhe lakho olithandayo. Kodwa ama-carbohydrate asheshayo ayisinyathelo esiqondile sokuzuza isisindo. Ukuze uthole izinyo elimnandi, ukukhishwa okuphelele kwama-dessert - inqubo eyinkimbinkimbi kakhulu. Ngakho-ke, ukunciphisa ukulimala kwama-carbs asheshayo, imizuzu engama-20 ngaphambi kokwenza i-dessert, yidla ifayibha eyimbaba (isb. Imifino, amahlumela esoya noma amaqabunga eklabishi). Lokhu kuzokuvumela ukuthi uvimbe ukonakala okusheshayo kwama-carbohydrate nokwakheka kwamafutha angaphansi. Isimiso esinjalo sokudla okufanele sizokusiza ukuthi ujabulele i-dessert (okubaluleke kakhulu, ungayidluli) futhi ugcine ifomu elihle.

Funda izindatshana zethu eziwusizo mayelana nokudla:

• UKUDLA OKUFANELEKILE: umhlahlandlela ophelele kakhulu wokushintshela ku-PP
• Kungani sidinga ama-carbohydrate, ama-carbohydrate alula futhi ayinkimbinkimbi yokwehlisa isisindo
• Amaprotheni okwehlisa isisindo kanye nemisipha: konke odinga ukukwazi
• Ukubala amakhalori: umhlahlandlela ophelele kunayo yonke wokubala ikhalori!
• Izithasiselo zemidlalo eziyishumi eziphezulu: okufanele ukwenze ukukhula kwemisipha
• I-Calculator calories, amaprotheni, amafutha nama-carbohydrate online