Okuqukethwe
Funda emaphutheni. Kodwa-ke, uma kukhulunywa ngokudla okunempilo, kungcono ngokushesha ukubheka izingozi ezingaba khona bese uthola konke mayelana nemibono eyiphutha ejwayelekile endleleni eya kumuntu omncane. Abasebenzi bokuhlela boSuku Lwabesifazane, kanye no-Alla Shilina, isazi sokudla eHerbalife, bahlanganisa uhlu lwamaphutha ajwayelekile kakhulu abantu abawenzayo ngenkathi bedla ukudla. Ukuxwayiswa kusengaphambili.
Iphutha lokuqala: ukunciphisa okubukhali kokudla kwekhalori
Uma ulambile, uphuca umzimba wakho izakhi zomzimba eziningi. Noma imiphi imikhawulo kufanele isondele kahle. Vele, ukuze uqale ukuncipha, udinga ukudala ukusilela okuncane kwekhalori, kepha kubalulekile ukuthi ukudla kubhalansile, okungukuthi, kuqukethe zonke izinto ezidingekayo ngezilinganiso ezifanele: 30% amaprotheni, 30% amafutha , Ama-carbohydrate angama-40%, amavithamini namaminerali.
Ngokudla okunganele, inani lamafutha hhayi kuphela, kodwa futhi nobukhulu bemisipha buyancipha. Ngakho-ke, ngemuva kwesikhashana, abaningi bathola amakhilogremu amaningi kunalawo abalahlekelwe ngesikhathi sokudla okungalungile.
“Umsoco ontuleka kakhulu kuwo wonke amaprotheni. Nsuku zonke, umuntu kufanele athole amaprotheni angama-30% ekudleni, futhi lokhu akulula ukukwenza, - kusho u-Alla Shilina. – Ukuze ugcwalise lesi sidingo, udinga ukukhetha okusanhlamvu, imikhiqizo yobisi noma inyama engenamafutha. Ungakwazi ukwandisa inani lamaprotheni ekudleni, isibonelo, uma ushintsha ukudla okukodwa ngamaprotheni akhethekile. “
Iphutha lesibili: ukugwema amafutha
Abantu abaningi bacabanga ukuthi ngokususa ngokuphelele amafutha ekudleni, bazokhipha isisindo esisheshayo ngokushesha okukhulu. Vele, amafutha ayinto yokudla enama-kilojoule amaningi (igramu lamafutha liqukethe ama-calories ayi-9, kanti igramu lamaprotheni noma ama-carbohydrate aqukethe ama-calories angu-4 kuphela).
Kodwa-ke, akunakwenzeka ukuwalahla ngokuphelele ngenxa yezizathu eziningana: okokuqala, amafutha agaywa kancane kancane futhi anikeze umuzwa omude wokusutha, futhi okwesibili, abamba iqhaza ekwakhiweni kwamahomoni athile ezocansi, ngakho-ke kunzima ukucabanga ngomsebenzi omuhle uhlelo lokuzala ngaphandle kwalesi sici esibalulekile. I-Lipids nayo yenza imisebenzi yokuvikela nokuvikela ukushisa emzimbeni. Ngakho-ke, amafutha ayingxenye ebalulekile yokudla okunomsoco.
Ukuze uhlale uphilile, yidla izinhlanzi ezinothe ngama-omega-3 acids enempilo esikhundleni senyama esindayo, kanye namafutha omnqumo noma uwoyela wefilakisi wokugqoka isaladi lemayonnaise. Lokhu kuzohlinzeka umzimba wakho ngamafutha aphilile angasetshenziswanga.
Iphutha lesithathu: ukungadli ngemuva kwelesithupha
Abaningi banezinkoleloze ezingqondweni zabo zokuthi ukudla kusihlwa kubi. Ngakho-ke, abalandeli bale ndlela balwela ukudla kakhulu ngangokunokwenzeka ngaphambi kwehora elingavunyelwe, imvamisa bedlula nokudla kwabo kwansuku zonke kwekhalori.
Vele, akukufanele neze ukudla okwanele ubusuku, kanye nendlala. Ngokuya ngezincomo, udinga ukudla izikhathi ezinhlanu kuya kweziyisihlanu ngosuku (izidlo ezintathu eziyinhloko kanye no-5 - - ama-snacks ama-6), kepha ezingxenyeni ezincane. Umbuso onjalo uzokuvumela ukuthi ungazizwa ulambile futhi usheshise umzimba wakho.
Iphutha lesine: ukungadli kwasekuseni
Wonke umuntu kudala wazi ukuthi isidlo sokuqala sibaluleke kakhulu, kepha abaningi abakunaki. Ngokweqa ukudla kwasekuseni, umuntu uvame ukushisa ngokweqile emini. Lokhu kuxhumene nomzuzu wengqondo (kubonakala sengathi uma ungakadli ibhulakufesi, ungakhokhela okwengeziwe isidlo sasemini), kanye nezidingo zomzimba zomzimba zamandla (ngenxa yokushoda kwezakhamzimba, isifiso siyakhula).
Ungakhohlwa ukuthi isidlo sasekuseni esifanele asikuvumeli kuphela ukulawula isisindo sakho, kepha futhi sikunikeza amandla we-vivacity wosuku lonke.
Iphutha lesihlanu: ukuntuleka kokuzivocavoca umzimba
Abantu abaningi bacabanga ukuthi ukunamathela ekudleni kwanele ukunciphisa umzimba. Eqinisweni, indlela edidiyelwe ibalulekile ekufezeni umphumela.
Ukuzivocavoca umzimba kubalulekile ngoba kuthuthukisa imetabolism esheshayo futhi kusiza ukulawula isisindo ngenkathi uhlala uphilile. Ngaphezu kwalokho, ukuvivinya umzimba kugcina ithoni yemisipha nokunwebeka kwesikhumba.
“Indlela engcono yokwehlisa isisindo ukushintsha indlela odla ngayo. Uhlobo oluhle kakhulu ngukudla okunomsoco nokusebenza komzimba, hhayi ukuzibamba okungapheli ekudleni, ”kuphawula u-Alla Shilina, isazi sokudla eHerbalife.