Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-2 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-970 Kcal.
Ngabe wake wacabanga ngeqiniso lokuthi imizwa yethu incike ekudleni esikudlayo? Futhi kunjalo ngempela. Ochwepheshe baklame ukudla okukhethekile okunikela ekugcineni ubungqabavu obuhle. Namuhla sizokwethula ekudleni kokucindezeleka. Futhi akudingeki ulinde ukudabuka nokulangazelela ukukuhlula. Kungcono ukuvimbela le nkinga ngokulandela imihlahlandlela engezansi. Ngakho-ke, yini okudingeka uyidle ukuze, njengoba besho, ukuze ube kumnyama?
Izidingo zokudla zokucindezeleka
Kufanele kuqashelwe zisuka nje ukuthi uma kwenzeka udangele kakhulu, maye, ukudla kukodwa akwenele. Ngefomu elibi lalesi sifo, njengomthetho, intshisekelo empilweni ngokuvamile iyanyamalala, ingasaphathwa eyokudla. Lokhu kudinga usizo lwe-psychotherapist efanelekayo.
Abantu abaningi baba nohlobo oluncane lokucindezeleka lapho isifiso sokudla ngokuvamile singapheli. Kunalokho, sikhangwa ukudla okushukela, okunamafutha, okunesitashi nezinye izingozi ezihlwabusayo noma iziphuzo ezinotshwala. Kodwa lokhu kukhethwa kokudla neziphuzo akuthandeki kakhulu. Kokubili amaswidi notshwala (okuyiqiniso, okuyingozi kakhulu) kwenza ngendlela efanayo. Ashukumisa ukukhululwa kwalokho okuthiwa amahomoni ajabulisayo ebuchosheni bethu. Kodwa leli thonya alihlali isikhathi eside. Ngokushesha, uma umuntu ebamba noma ephuza ukucindezeleka, i-blues ibuya futhi, futhi siphinde sidonseleka "esithelweni esinqatshelwe". Le ndlela yokubhekana nokucindezeleka akunakwenzeka ukuyixazulula inkinga. Kuhle uma lokhu “kwelapha” kungaqhubeki kubhebhethekise inkinga futhi kungaholeli ekuzuzeni isisindo. Ngaphezu kwalokho, umzimba kufanele usebenze kanzima ukucubungula ushukela oweqile onikeziwe. Kule nqubo, kusetshenziswe imali egciniwe yamavithamini B kanye ne-chromium, ukuntuleka kwayo okungabangela ukwanda okukhulu kakhulu kwesimo sokucindezeleka. Ngakho-ke, kungcono ukujabula ngokudla okucebile kulezi zingxenye. Futhi, imikhiqizo equkethe i-omega-3 fatty acids, i-selenium, i-tryptophan inomphumela omuhle ekuxazululeni le nkinga.
Ukuze siqonde kangcono ukuthi izinto zisebenza kanjani, ake siphendukele kusayensi. Ngaphandle kokuthola i-chromium eyanele emzimbeni, i-insulin, esiza ukugcina ushukela usezingeni elijwayelekile, ayikwazi ukusebenza kahle. Ngokusho kochwepheshe, imizwa iyabekwa uma usebenzisa okungenani ama-150 (futhi mhlawumbe cishe angama-200) mcg we-chromium ngosuku. Inani laso litholakala ekudleni okufana nenyama yenkomo, u-anyanisi, amazambane, uju wemvelo, ama-apula, utamatisi, izaqathe, ulethisi waseRoma, amawolintshi nobhanana.
I-Serotonin ibhekwa njengenye yamahomoni asebenza kakhulu enjabulweni. Ihlanganiswe ebuchosheni bomuntu kusuka ku-amino acid ebizwa nge-tryptophan. Ngokusebenza okujwayelekile komzimba, kuyatuseka ukuthi abesifazane badle okungenani ama-320 mg we-tryptophan ngosuku, futhi ngocansi oluqinile - konke 390. Nokho, lesi samba kulula ukusizuza ngokunikeza ukudla kwakho nge-turkey kanye nezinkukhu zenkukhu. , inyama yenkonyana, izinhlanzi zasolwandle ezihlukahlukene, izinhlanzi (okungukuthi i-cod ne-tuna) namantongomane. Ukufakwa kwe-tryptophan kwandisa ukungenisa kwayo enkampanini yama-carbohydrate ayinkimbinkimbi. Kuyoba kuhle uma udla, isibonelo, ucezu lwesifuba senkukhu ebilisiwe kanye nengxenye ye-buckwheat.
Kunikela ekukhiqizweni komzimba kwe-serotonin ne-omega-3 fatty acids. Zitholakala emafutheni e-flaxseed, ithanga kanye nembewu ye-sunflower, amakhambi ahlukahlukene namantongomane (ikakhulukazi ama-walnuts). Futhi iqhawe kokuqukethwe kwabo yinhlanzi enonile.
Enye i-antidepressant yemvelo i-selenium. Ngokushoda kwayo, kunamathuba aphezulu kakhulu okuhlangana nokukhathazeka okwandayo, ukucasuka, ukukhathala nokunye okukude nezimo ezimnandi. Amakhowe ahlukahlukene, ukhukhunathi, u-garlic kanye ne-feta cheese acebile nge-selenium.
Ukwethulwa kwezibopho zenyama yenkomo, ushizi onzima, amaqanda enkukhu, amaqabunga e-ulethisi, ama-alimondi nama-walnuts, ama-strawberries, amahlumela aseBrussels kanye nokholifulawa, ama-legumes kanye ne-kefir ekudleni kungavala ukuntuleka kwamavithamini B amaningi.
Ochwepheshe baze bakhethe uhlobo oluthile imikhiqizo ephezulu ye-antidepressantezisiza ukubhekana nesimo esidabukisayo esingajabulisi ngokushesha okukhulu futhi zinciphise namathuba okubhekana naso. Izithako eziyi-8 zokupheka ziphezulu. Ake sibheke umthelela wazo ngayinye emzimbeni wethu.
Fish
Ama-omega-3 fatty acids atholakala ezinhlanzini asiza wonke umzimba ukuthi usebenze kahle. Futhi ezinhlanzini bekukhona indawo eningi yevithamini D ne-tryptophan, ekhulisa ukuzivikela komzimba futhi inikeze imizwa emihle.
amaqanda
Ziqukethe okunamafutha acid amaningi abalulekile, kanye namavithamini A, B, E, D. Amaqanda ayinqolobane yangempela yezinto ezisizayo okuthi, ngaphezu kokuba nomphumela omuhle kwimizwa yethu, aqinise amazinyo nezicubu zamathambo, abe nomdlavuza imiphumela nokusekela uhlelo lwezinhliziyo.
Izithelo nemifino ebomvu nebomvu
Amawolintshi, ama-tangerine, amathanga, ama-beet, upelepele wensimbi, izaqathe nezinye izipho zemvelo, ezinombala ogqamile, zisikhokhisa ngenhliziyo enhle. Lokhu kwenzeka ikakhulu ngoba aqukethe inani elikhulu likavithamini C. Lapho lingena emzimbeni, likhuthaza ukucubungulwa kwama-amino acid kuma-protein wezilwane abe yi-serotonin, i-hormone eyaziwayo yenjabulo.
kwaselwandle
Lezi zakhamuzi zasolwandle, ikakhulukazi imfanzi, ziqukethe iodine ngobuningi obanele, ngaphandle kwalokho, ngokusho kodokotela, imetabolism efanelekile ayinakwenzeka. Futhi, iodine inomphumela omuhle ekusebenzeni kobuchopho futhi yandisa ukusebenza ngokomqondo nangokomzimba.
amakhambi ekhishi
I-Cardamom, i-nutmeg, i-anise yezinkanyezi nezinye izinongo ngeke zikufudumeze kahle lapho kubanda, kodwa futhi zizosiza ukudala umoya othokomele futhi onethezekile, phumula futhi unciphise ukuqhuma okucindezelayo. Kepha kubalulekile ukuthi ungakwenzi ngokweqile ngabo. Ingcosana yesinongo engezwe esiphuzweni noma esitsheni kufanele yanele.
chocolate
Ubhontshisi wecocoa uqukethe i-tryptophan eningi. Akuyona ize ukuthi iziphuzo nemikhiqizo esekelwe kuzo iyadingeka kakhulu ekwindla, lapho umkhuhlane obandayo kanye noshintsho lwesimo sezulu kusenza sidabuke. Inani elilinganiselwe likashokoledi ngeke libe nomthelela omubi emfanekisweni, kodwa ngokuqinisekile lizophakamisa isimo sengqondo. Ngokusho kochwepheshe, i-30 g yeshokoledi ngosuku yanele kulokhu.
i-pulse
Uphizi, ubhontshisi kanye nezinye izinhlobo zomdumba kungenye yemithombo esemqoka kavithamini B. Ukuba khona kwabo ngokwanele ekudleni kusiza ukuthuthukisa ukusebenza kwesistimu yezinzwa, kunomthelela omuhle esimweni sengqondo futhi kusindisa ekuqwashisweni.
ubhanana
Ubhanana uqukethe into ebizwa nge-harman alkaloid, evame ukudala imizwa yenjabulo nenjabulo. Futhi ubuningi bevithamini B6 benza lesi sithelo sibe lusizo olukhulu ekukhathaleni okusheshayo nobuthakathaka obujwayelekile bomzimba.
Ngakho-ke, lapho uhlanganisa ukudla kokucindezeleka, kunconywa ukugxila emikhiqizweni engenhla.
U-RІRѕS, wenqaba (noma okungenani ukunciphisa kakhulu ukusetshenziswa) okudingayo kusuka:
- noma yimuphi umkhiqizo oqukethe ushukela;
- i-pasta kakolweni ethambile;
- ukhukhamba ahlukahlukene (kufaka phakathi inhlanzi namantongomane ngosawoti ongeziwe);
- isinkwa esimhlophe;
- ukudla okubabayo ngokweqile;
- isoseji enamafutha;
- imikhiqizo yokudla okusheshayo;
- ikhofi eqinile;
- utshwala;
- iziphuzo zamandla.
Udinga ukudla umuthi olwa nokudangala izikhathi ezi-5 ngosuku. Okokuqala, ukudla okuyingxenye kuvuna umsebenzi womgudu wamathumbu futhi, uma kunesidingo, kusiza ukunciphisa umzimba ngokusheshisa imetabolism. Okwesibili, izikhathi ezincane phakathi kokudla zisusa indlala, ezingadala ukucasuka nentukuthelo, okuyinto engathandeki kakhulu manje.
Amanani wokudla kufanele abalwe ngokususelwa kokuncamelayo komzimba wakho. Zama ukuthola indawo ephakathi nendawo - ubukhulu bezitsha ezizokusiza ukuthi ugcwalise umzimba, kepha ngasikhathi sinye gwema ukudla ngokweqile.
Ngokuqondene nesikhathi sokudla kokudangala, ngokusho kwabathuthukisi bayo, imiphumela yokuqala emihle ngesimo semizwa ethuthukisiwe kufanele ivele ezinsukwini ezimbalwa ngemuva kokuqala kwempilo ngokwemithetho yayo. Asikho isikhathi esicacile sokulandela izincomo zendlela yombhali.
Uma ukugcinwa kwemithetho yale nqubo kungakwenzi ungakhululeki, unganamathela kokusemqoka uma nje ufisa. Ukudla okunempilo kufanele kukusize ulale kangcono, ungacasuki kakhulu ngezinto ezingasho lutho, futhi ulwe nokudangala.
Isibonelo sokudla okudliwayo kokucindezeleka isonto lonke
Usuku 1
Ukudla kwasekuseni: iphalishi lelayisi elinama-cherries.
Isnack: isaladi lezinqathe eziqoshiwe ezibilisiwe noma ezibhakiwe, i-cilantro nedlanzana lamakinati
Isidlo sasemini: isitsha sekholifulawa nesobho le-broccoli puree; ucezu lwe-veal fillet ebilisiwe kanye nephalishi le-buckwheat elinamakhambi.
Kuphephile, i-apula.
Isidlo sakusihlwa: isaladi lamakhowe abilisiwe, ubhontshisi kanye ne-arugula.
Usuku 2
Ukudla kwasekuseni: ingxenye ye-oatmeal, engaphekwa obisini, ngokufakwa kwamagciwane kakolweni namantongomane akho owathandayo.
Isnack: ingilazi ye-smoothie eluhlaza.
Isidlo sasemini: amazambane abilayo kanye nesobho le-feta cheese.
Isidlo santambama: i-casserole yoshizi we-cottage kanye namajikijolo.
Isidlo sakusihlwa: i-risotto enamakhowe.
Usuku 3
Ukudla kwasekuseni: i-bulgur enezicucu ze-apricot kanye nesinamoni.
Isinongo: isinkwa esiphelele senhlamvu enamakhowe amakhowe anamafutha aphansi.
Isidlo sasemini: isitsha sesobho se-pea; ama-salmon abhakiwe namaqabunga esaladi.
Isidlo sasemini: iroli encane ephelele yokusanhlamvu ene-cottage shizi noma i-cottage shizi encane enezithelo.
Isidlo sakusihlwa: i-broccoli ebhakiwe ne-apula isaladi.
Usuku 4
Ukudla kwasekuseni: irayisi enezicucu zikabhanana.
Isnack: Ama-cracker ambalwa noma amakhukhi e-oatmeal.
Isidlo sasemini: iklabishi elibilisiwe (ungasebenzisa izinhlobo ezahlukahlukene zeklabishi ukunikeza ukunambitheka okuthokozisayo) ngoshizi onzima ogayiwe, ama-pistachio, amakhambi noma amakhambi abilayo.
Isinongo: Izingcezu zikakhukhunathi ezingacwiliswa kushokholethi onzima omnyama, noma ucezu kashokoledi ophakeme wekhokho.
Isidlo sakusihlwa: ubhaka wenkukhu obhakwe nesaladi lotamatisi, i-mozzarella namakhambi.
Usuku 5
Ukudla kwasekuseni: i-oatmeal nama-strawberry nama-alimondi ambalwa.
Isnack: green smoothie.
Isidlo sasemini: inyama yenkukhu ethosiwe ngeyogathi yemvelo noma ukhilimu omuncu onamafutha amancane; i-vinaigrette.
Isidlo sasemini: ama-pancake ama-buckwheat ambalwa, anganikezwa uju wemvelo omncane.
Isidlo sakusihlwa: ama-cutlet ama-cutlet ama-meat cutlets kanye nekhukhamba netamatisi isaladi.
Usuku 6
Ukudla kwasekuseni: i-omelet yamaqanda amabili enkukhu notamatisi oqoshiwe nemifino oyithandayo; 1-2 izinkwa zokusanhlamvu eziphelele.
Isnack: 3-4 plums.
Isidlo sasemini: isitsha seborscht yemifino.
Isidlo santambama: isangweji eligcwele okusanhlamvu nocezu lukashizi notamatisi.
Isidlo sakusihlwa: isaladi lamakhowe, ubhontshisi obilisiwe namakhambi.
Usuku 7
Ukudla kwasekuseni: ubhanana nama-pistachios okunongwe nge-yoghurt yemvelo ngaphandle kwezithasiselo.
Isnack: amadombolo asekelwe ku-beet; idlanzana lama-walnuts.
Isidlo sasemini: isobho se-celery ne-pea; i-fish cutlet enamanzi namaqabunga e-ulethisi.
Isidlo sasemini: izipuni ezimbalwa zoju netiyi eluhlaza, noma vele udle izithelo zakho ozithandayo.
Isidlo sakusihlwa: isitshulu semifino ne-apula.
Ukuphikisana kokudla kokucindezeleka
- Uma kungekho zinkinga ezinkulu zempilo noma izici zomzimba ezidinga ukudla okwehlukile okwehlukile, ungalandela indlela yokulwa nokucindezeleka ephakanyiswe ngenhla.
- Ngokwemvelo, akufanele usebenzise noma yimiphi imikhiqizo enconyiwe uma ungezwani nayo.
Izinzuzo Zokudla Okucindezelekayo
Ukudla ngendlela yokudangala kunezinzuzo eziningi.
- Ngaphezu kokuthi kusiza ukuxazulula inkinga enkulu yengqondo, umzimba uthola zonke izinto ezidingekayo, uqala ukusebenza ngokujwayelekile, futhi impilo yonke iyaqiniswa.
- Kuyaziwa ukuthi ukudla okunomsoco kuthinta isimo sesikhumba, izinwele, izipikili, njll. Ukudla okunempilo okwakha isisekelo sokudla kokudangala kuyasiza kakhulu ekuthuthukiseni ukubukeka.
- Lapho ulungisa okuqukethwe kwekhalori ekudleni, lokhu kudla kungasiza bobabili ukuthi banciphise futhi babe nesisindo uma uphishekela enye yalezi zinhloso.
- Ngokuhlela ukudla kwakho ngokuya ngalemithetho yokudla, ngeke kudingeke ubhekane nobuthakathaka, ukukhathala okwandayo nezinye izinto ezingathandeki, ezingathandeki ikakhulukazi uma kunezimpawu zokucindezeleka. Ngokuphambene nalokho, le nqubo inikeza amandla namandla, okukuvumela ukuba ungene kwezemidlalo futhi uvame ukuhola impilo esebenzayo ngokugcwele. Ukuzivocavoca umzimba kwaziwa nangokuthi kukhipha ama-hormone akwenza uzizwe ujabulile.
- Ukudla okunomsoco ekudleni okudangele kuyamnandi futhi kuhlukahlukene. Wonke umuntu ngokuqinisekile uzothola ohlwini lwemikhiqizo enikeziwe leyo ayithandayo, futhi uzokwazi ukudala ukudla okusekelwe kulokho abakuthandayo.
Ukushoda kokudla kokucindezeleka
Kunamaphutha amakhulu ekwelashweni okulwa nokudangala okunzima ukuwathola. Yebo, kungenzeka kungabi lula ukuyeka okunye kokudla okuthandayo. Kepha alukho uhlelo lokuhambisa ugesi olungenza ngaphandle kwemikhawulo ethile.
Ukudla kabusha kokucindezeleka
Ungabuyela ekulandeleni imithetho edliwayo yokudangala noma kunini (kunjalo, ngokungabikho kokuphikisana okuhlobene nezimo zezempilo).