Okuqukethwe
- Ukulahlekelwa isisindo ngemva kokukhulelwa: indlela yokulahlekelwa isisindo ngokuphumelelayo
- Inyanga yokuqala: Shaja kabusha amabhethri akho ngemva kokubeletha
- Kuvidiyo: Ngidla engingakuthola ulayini
- Kusukela ngomhlaka-2 kuya kweyesi-4: Ukuncipha kwesisindo ngemva kokubeletha
- Kusukela ngomhlaka-5 kuye kweyesi-9: Ukuncipha umzimba nokugcina izinqumo ezinhle
- Kusukela ngomhla ka-10 kuya kweye-12: qinisa isisindo sakho
- Amathiphu angu-3 ochwepheshe ukuze ulahlekelwe isisindo ngokushesha
Ukulahlekelwa isisindo ngemva kokukhulelwa: indlela yokulahlekelwa isisindo ngokuphumelelayo
Inyanga yokuqala: Shaja kabusha amabhethri akho ngemva kokubeletha
“Kodwa okwamanje, akusona isikhathi sokudla,” kuxwayisa uDkt. Laurence Plumey *, isazi sezokudla. Ngaphezu kwakho konke, kufanele ululame futhi ujwayele isigqi sakho esisha njengomama osanda kuzalwa, ngokudla okuhlukahlukene nokunempilo. Yidla imifino eyanele, inothe ngama-antioxidants okwenza kube lula ukumelana nokukhathala nokucindezeleka. Futhi anomphumela osuthisayo, olungele ukunqanda indlala enkulu. Esidlweni ngasinye, khetha amaprotheni, isitashi, okungcono aphelele (irayisi, ipasta, isinkwa) anikeza amandla. Futhi ukubheja emikhiqizweni yobisi emithathu kuya kwemine ngosuku, ikakhulukazi uma uncelisa, ngoba izidingo zakho ze-calcium zikhuphuka ngo-30%. Ngaphezu kwalokho, uma uncelisa, kubalulekile ukumboza izidingo zakho zokudla okunomsoco ukuze ugweme ukushiyeka. Uma kwenzeka ukudla okwanele, umzimba wakho uzosebenzisa izinqolobane zawo ukuze uqinisekise ukwakheka okuhle kobisi lwebele. Ngokuqondene nawe, ukukhathala okwengeziwe kukhiye. Futhi bheja i-omega 3 esiza ukuvikela ukuphazamiseka emoyeni. Yidla isipuni samafutha e-rapeseed ngosuku kanye nezinhlanzi ezinamafutha (ama-sardine, i-salmon, i-mackerel, njll.) kabili noma kathathu ngesonto. Phuza 2 amalitha amanzi ngosuku. Futhi uma kwenzeka ufisa, yidla ukudla okulula ekuseni kanye / noma ntambama (iyogathi, isinkwa esifakwe ibhotela kancane, njll.).
Kuvidiyo: Ngidla engingakuthola ulayini
Kusukela ngomhlaka-2 kuya kweyesi-4: Ukuncipha kwesisindo ngemva kokubeletha
Uma usakhathele noma uqhubeka nokuncelisa, ungayeki ukudla, kungenjalo uzokhathala kakhulu. Ngakolunye uhlangothi, qhubeka nokunakekela ukudla kwakho ukuze uzivuselele, ususe amakhilogremu ambalwa noma okungenani ungathathi ngaphezulu. Uma ukhuthazekile ngempela, ungaqala ukubuyekeza ukudla kwakho, ngaphandle kokuhamba ngaphansi kwekhalori engu-1 ngosuku. Futhi ngaphansi kombandela wokuthi udla ukudla okunesitashi nsuku zonke ukuze uthole amandla, imikhiqizo yobisi engu-500 kuya kwemi-3 ukuze ungantuli i-calcium namafutha (i-rapeseed oil, njll.) ye-omega 4. Ukuze ujabule, yazi ukuthi ukuncelisa okungenani izinyanga ezintathu kuyakuvumela. ukudweba emafutheni agcinwe ngesikhathi sokukhulelwa, ikakhulukazi lawo atholakala ezinqulwini. Uma uyekile ukuncelisa, kungcono ukulinda kuze kube yilapho ama-diaper akho ebuya ukuze uqale ukudla, ngokuvamile ezinyangeni ezimbili ngemva kokubeletha. Uma nje umzimba wakho ungakabuyeli esimeni esijwayelekile, kuba nzima kakhulu ukwehlisa isisindo.
Kunoma yikuphi, ngaphambi kokuya ekudleni, zinike isikhathi sokucabanga ngakho. Kubalulekile ukwazi ukuthi kungani sikhuluphala nokuthi kungani sifuna ukwehlisa isisindo, ukuze uzikhuthaze kabusha phakathi nezinyanga. Uma ungeke ukwazi ukukwenza ngokwakho, noma uke wazama ukudla okuningi ngaphambilini, khuluma nochwepheshe bezokudla. Okulandelayo, zibekele umgomo ongafinyeleleka. Kungenzeka ngempela ukubuyisela isisindo sakho sangaphambi kokukhulelwa, ngaphandle uma ubumncane kakhulu. Kodwa kumele sikwamukele ukuthi kuthatha isikhathi. Ijubane elifanele: lahlekelwa ngu-1 kuya ku-2 kg ngenyanga.
Kungcono ukugwema ukudla okunemikhawulo ngokweqile noma okungalinganiseli, okufana namaprotheni amaningi noma ukuzila ukudla. Kungenzeka ukuthi ukhathele futhi kunzima ukubamba ngokuhamba kwesikhathi, nengozi yokukhuluphala nakakhulu ngemva kwalokho. “Bheja ngokudla okufanelana nawe futhi okugcina izikhathi zakho zobumnandi,” kucacisa uLaurence Plumey. Lona umgomo wendlela engiyithuthukisile: ukwenza ukudla okulinganiselayo nokuhlukahlukene, ukuze ungabi nokuntula noma ulambile phakathi kokudla ”. Isibonelo, ekuseni, i-0% yobisi olungenalutho (i-yogurt noma i-cottage shizi) enezithelo ezintsha ezinqunywe zibe izingcezu zenothi elimnandi, kanye no-40 g wesinkwa se-wholemeal (2 tincetu) noma 30 g we-müesli nobisi oluyingxenye. skimmed (qala uthele ubisi endishini, bese uthele okusanhlamvu, ukugwema ukungeza kakhulu). Emini, ingxenye yenyama enomzimba omncane (inkukhu, inyama yenkomo eyosiwe, i-veal, i-ham, njll.) noma inhlanzi noma amaqanda. Imifino engenamkhawulo nokudla okunesitashi (akukho ngaphezu kuka-70 g, okulingana nezipuni ezingu-2 lapho kuphekwe) noma ucezu lwesinkwa. Nge-dessert, umkhiqizo wobisi kanye nocezu lwesithelo. Njengesidlo santambama: ubisi noma ucezu lwesithelo noma insanyana yama-alimondi. Kusihlwa, uma ufisa, inyama encane noma inhlanzi noma amaqanda anemifino, kodwa akukho ukudla okunesitashi. “Ukudla ukukhanya ebusuku kuyimfihlo yokuncipha umzimba,” kunezela uDkt Laurence Plumey. Yiba nesiqephu sesithelo se-dessert. Sekukonke, lokhu ukudla kwekhalori elingu-1. Engeza kokunye kokudla, isipuni samafutha e-rapeseed noma i-walnut, nebhotela elincane kakhulu esinkwa sakho (ngaphansi kwama-200 g) noma ithisipuni likakhilimu okhanyayo emifino yakho. Ukufaka izinongo ezitsheni, sebenzisa izinongo namakhambi anamakha, uthanda inyama nenhlanzi esezingeni, izithelo nemifino yesizini, ama-cocktails ezithelo ezenziwe ekhaya ...
Kusukela ngomhlaka-5 kuye kweyesi-9: Ukuncipha umzimba nokugcina izinqumo ezinhle
Ingabe imiphumela iyephuza ukufika? Xhumana nochwepheshe wezokudla futhi, ukulungiswa okuncane kuyadingeka ngempela. Kungase futhi kube uphawu lokuhlolwa kodokotela. Uma, ngokwesibonelo, indlala yegilo ingasebenzi kahle, ngeke ukwazi ukuncipha futhi ungase ukhuluphale naphezu kwemizamo yakho. Manje futhi yisikhathi sokubuyela emsebenzini womzimba. Ezemidlalo zisiza ukushisa ama-calories futhi ziqinise isibalo. Ukuze uhlale ukhuthazekile, khetha umsebenzi owujabulela kakhulu: i-yoga, i-pilates, ukuhamba ...
Kuhle ukwazi, uzophinde uthole isisindo esincane ekuqaleni, lokhu kuvamile. Lokhu kungenxa yokuthi wakha imisipha futhi inesisindo esingaphezu kwamafutha. Ungalahlekelwa ugqozi futhi uqhubeke uhamba. “Mayelana namakholori, uqale ngokudla okunekhalori engu-1,” kusho uDkt. Laurence Plumey. Uma ulahlekelwe isisindo, futhi ufuna ukudla ukudla okunesitashi okwengeziwe, ungaya kuma-calories angu-200. Ngakho-ke, khulisa inani lokudla okunesitashi libe ngu-1 noma 500 g ngesikhathi sokudla kwasemini. Futhi uma ukugqugquzela kwakho kuncipha ngezinye izikhathi futhi uhlehle kancane, akukho ukukhathazeka. Nxephezela lokhu kudla okulandelayo ngokudla ukudla okulula.
Kusukela ngomhla ka-10 kuya kweye-12: qinisa isisindo sakho
Ingabe umgomo wakho ufinyelelwe? Halala. Ungaya ku-khalori engu-1 ngosuku. Okusondelene kakhulu nesidingo se-caloric sowesifazane ongekho ekudleni. Ungakwazi ukwengeza ushokoledi obuhlungu ntambama, ikhekhe le-dessert, ingilazi yewayini, ipuleti lama-Fries… Ziphathe kahle! Gcina imikhuba emihle yokudla, kanye nokuvivinya umzimba njalo. Futhi usabele ngokushesha uma wenza okwengeziwe okuningi futhi isisindo sibuyela phezulu. Kodwa noma ngabe usubuyise isisindo sakho sangaphambi kokukhulelwa, kufanele wamukele ukuthi awunaso isibalo esifanayo. Umzimba uyashintsha. Izinqulu zivame ukuba banzi.
Amathiphu angu-3 ochwepheshe ukuze ulahlekelwe isisindo ngokushesha
Yenza ukudla kwangempela, lokhu kubalulekile ukugwema ukudla okulula. Futhi udle ukukhanya kusihlwa!
Lawula imizwa yakho. Ukudla okunoshukela kuyaduduza? Kufanele ufunde kabusha ukuphatha imizwa yakho ngaphandle kokudla. I-Sophrology, ukuzindla noma i-acupuncture izinsiza ezinhle.
Yehlisa imali engenayo. Ingabe uyayithanda i-gratin dauphinois? Qhubeka uwudle, kodwa usebenzisa ukhilimu onamafutha angu-15% (unamafutha angaphansi ngokuphindwe kahlanu kunebhotela). Emasaladini akho, nweba okokugqoka ngamanzi amancane. Bhaka amafrimu ngamafutha amancane we-sunflower. Emaqebelengwaneni, sebenzisa ibhotela elinamafutha aphansi angu-41% futhi unciphise inani likashukela.
* UDkt Laurence Plumey, isazi sokudla okunempilo, umbhali wencwadi ethi “Indlela yokwehlisa isisindo ujabule, kuyilapho ungawuthandi umdlalo noma imifino”, ed. Ama-Eyrolles.