Okuqukethwe
Mhlawumbe omunye wemibuzo ethandwa kakhulu ebuzwa ngokuncokola uthi: “Yini ongayidla ukunciphisa umzimba?” Kepha uma uyiqonda kahle futhi uyiphendula, kuvela ukuthi akuyona into ehlekisayo leyo. Ngemuva kwakho konke, ukuze unciphise isisindo, udinga ukudla. Futhi kulapho ukudla kwe-PP kungasiza khona.
Kuyini ukudla kwe-PP
Okokuqala udinga ukuthola ukuthi yini efihliwe ngemuva kwalezi zinhlamvu ezimbili. I-PP iyi ukudla okunempilo… Abantu abaningi baveza ukuthi i-PP akuyona ukudla. Kepha akunjalo. Ngempela, ekuhumusheni kusuka esiGrekini, igama "ukudla" lisho nje "indlela yokuphila" noma "ukudla". Futhi, uma izidlo ezahlukahlukene zikhawulelwe ngesikhathi, ngoba ziyingcindezi emzimbeni, ukudla kwe-PP kungalandelwa kukho konke ukuphila. Futhi akunakwenzeka ukuthi okungenani kube nomuntu oyedwa ozophikiswa ekudleni okufanele. Futhi lokhu kuyinhlanganisela enkulu yokudla kwe-PP - iyakwazi ukuhlinzeka umzimba ngazo zonke izinto ezidingekayo namavithamini.
Ingabe kunengqondo ukunciphisa isisindo ngokulandela ukudla kwe-PP?
Yebo kunjalo. Ngempela, umgomo wokudla okunomsoco ukusebenzisa inani lama-calories adingekayo kumuntu ngamunye, kucatshangelwa izici zakhe - isisindo, ukuvivinya umzimba emini nokubekezelela ukudla. Ngenxa yokusetshenziswa kwenani elifanele lokudla nokwabiwa okufanele kwamafutha, amaprotheni nama-carbohydrate, umzimba awunqwabeli isisindo esiningi. Lokhu kudala ukucubungula komzimba komuntu odinga lezi zinto ezintathu ngomsebenzi ofanele futhi osebenzayo. Kodwa-ke, kufanele kukhunjulwe ukuthi noma une-PN, ungathola isisindo uma usebenzisa ama-calories amaningi kunalokho okudingwa ngumzimba wakho. Ngakho-ke, iphuzu eliyinhloko lokwehlisa isisindo lapho ulandela ukudla kwe-PP ukwedlula ukusetshenziswa kwekhalori ngaphezu kokudla kwabo. Lokhu kungafinyelelwa ngezindlela ezimbili: sebenzisa inani elidingekayo lama-khalori bese wengeza ukuvivinya umzimba, noma unciphise indlela odla ngayo (ungabala inani elifunekayo lekhalori ngokuya ngemininingwane yakho kwi-Body Parameters Analyzer, esigabeni esithi "Izidingo Zansuku Zonke"). Lapho kushoda ikhalori, umzimba awunandawo yokuthatha amandla, futhi uzoqala ukushisa amafutha.
Izinzuzo zokudla kwe-PP
Ukudla okuningi okususelwa ekukhishweni okuqinile kokudla kudala hhayi kuphela ukushoda kwekhalori, kepha futhi kukhawulela umzimba ezintweni eziwusizo futhi ezinomsoco. Umphumela uba isikhumba esifiphele, izipikili ezinamahloni, ukuwa nokuqhekeka, nokukhathala okujwayelekile.
Ukudla kwe-PP kuhle ngoba kunikeza umzimba ngazo zonke izinto ezidingekayo. Ngemuva kwakho konke, ibhalansi efanele yamafutha isiza ukuthuthukisa isimo sezinwele nezinzipho, futhi isiza nokubuyisa ukusebenza kohlelo lwezinzwa. Amakhabhohayidrethi ngumphakeli omkhulu wamandla omzimba, futhi amaprotheni ayadingeka ukuxhasa yonke imisebenzi yomzimba. Kuphela lapho zonke izakhi ezintathu zingena emzimbeni ezinamandla futhi ezinempilo zokwehlisa isisindo ngaphandle kokulimaza umzimba.
Izimiso eziyisisekelo zokudla kwe-PP
Imvamisa, lapho ufunda imikhawulo eminingi, abantu bacabanga ukuthi ukudla kuzoba okuyisidina futhi kunganambitheki. Kodwa-ke, ukunamathela kulezi zimiso, ungadla okumnandi futhi okuhlukahlukene. Ngesikhathi esifanayo, ukuzwa ukunambitheka kwemikhiqizo kuzoshintsha futhi izinga lokuphila lizokhula.
Izimiso zokudla:
- umthamo woketshezi kufanele wanele, 1,5-2 amalitha amanzi kufanele aphuzwe ngosuku. Ijusi, isoda, itiye elimnandi neziphuzo zekhofi azikwazi ukufakwa kule volumu, konke lokhu kufanele kukhishwe ekudleni;
- ukusheshisa imetabolism futhi uqale umzimba ekuseni esiswini esingenalutho, udinga ukuphuza ingilazi yamanzi;
- ukudla okusheshayo, ukudla okulula, ukudla okusemathinini neminye imikhiqizo eyingozi kungcono ukushiya emashalofini ezitolo namathofi;
- shintsha amafutha agcwele lawo angafuni (amazambane athosiwe nengulube - amabi, amantongomane nenhlanzi - okuhle);
- khipha ama-carbohydrate asheshayo, shiya ama-carbohydrate ahamba kancane, okusho ukuthi esikhundleni sama-croissants namakhekhe, kufanele uthandane nephalishi nesinkwa sokudla okusanhlamvu. Kusuka kuma-carbohydrate asheshayo, ungadla uju, izithelo namajikijolo, kodwa ekuseni kuphela;
- Ukudla okungu-5-6 ngosuku (ama-3 amakhulu no-2-3 angeziwe);
- udle ama-carbohydrate ekuseni, udlulise amaprotheni ntambama;
- amafutha emifino alusizo kakhulu uma engekho epanini lokuthosa, ngakho-ke izindlela eziphambili zokupheka ukubhaka, isitshulu nokubilisa;
- ungahlali ulambile.
Yonke le migomo ibumbene ngomthetho owodwa kuphela - ukukhipha okulimazayo bese kufaka okunye okuwusizo. Futhi akukho mihlatshelo yokudla edingekayo, ngoba ikhekhe lingaba wusizo futhi lingangena kalula kwi-KBZHU yansuku zonke, into esemqoka ukuthola iresiphi yekhekhe eliphilile.
Kwabaningi abake bazama ukudla okwehlukile, ikakhulukazi labo abanenkinga enzima yekhalori, kuzobukeka sengathi ukudla okungu-5-6 ngosuku kukhulu kakhulu. Kepha lokhu yikho kanye okudingwa ngumzimba - kukhona inani elanele lokudla okunempilo. Ngakho-ke, kufanelekile ukuzama ukuqala ngokudla kwe-PP. Imenyu eseduze yesonto ingabukeka kanjena (izingxenye kufanele zibalwe nguwe, kucatshangelwe ukudla kwakho ikhalori):
Monday:
- Ukudla kwasekuseni - i-oatmeal ebisi ne-apula, itiye noma ikhofi ngaphandle koshukela
- Umthamo - uhhafu wamagilebhisi, ama-walnuts
- Isidlo sasemini - irayisi elinenkukhu yenkukhu, isaladi yemifino entsha
- Isinongo - iyogathi yamaGrikhi, i-apula
- Isidlo - isaladi lekhukhamba nenkukhu ebilisiwe namakhowe asethinini, ukugqoka ulamula ngamafutha omnqumo kanye nembewu yesame
- Umthamo - kefir
NgoLwesibili:
- Ukudla kwasekuseni - ama-muffin kabhanana ane-chocolate, itiye noma ikhofi ngaphandle koshukela
- Isinongo - i-cottage shizi enamagilebhisi omisiwe
- Isidlo sasemini - ama-meatballs enkomo nge-buckwheat, isaladi leklabishi ngamakhukhamba
- Isnack - kiwi, eliphakathi kwe
- Dinner - i-tuna enesaladi entsha yemifino
- Isnack - amaprotheni Shake
NgoMgqibelo:
- Ukudla kwasekuseni - isinkwa esine-curd ushizi ne-avocado, itiye noma ikhofi ngaphandle koshukela
- Isnack - ama-walnuts, amabhilikosi omisiwe, uju
- Isidlo sasemini - isobho lenkukhu elinemifino
- Isineke - i-curd casserole
- Isidlo - ikhodi emcamelweni wemifino
- Umthamo - kefir
ULwesine:
- Ukudla kwasekuseni - kakhukhunathi casserole ngamapheya
- Isnack - umango, ubhanana
- Lunch - salmon eyosiwe nelayisi elinsundu, izimila zasolwandle
- Isinongo - i-yoghurt yamaGrikhi, i-kiwi
- Isidlo - i-omelet nesaladi yemifino
- Isnack - amaprotheni Shake
Friday:
- Ukudla kwasekuseni - i-tortilla ene-cottage shizi nezithelo, itiye noma ikhofi elingenashukela
- Isinongo - isinkwa, iqanda, ikhukhamba
- Isidlo sasemini - ama-cutlets enkomo nge-bulgur, isaladi yesithombo sebhitrudi
- Isnack - ipanna cotta yokudla
- Isidlo - isaladi nge-tuna nemifino emisha
- Umthamo - kefir
NgoMgqibelo:
- Ukudla kwasekuseni - i-oatmeal nama-apricot omisiwe obisini, itiye noma ikhofi elingenashukela
- Umthamo - cottage shizi noju
- Isidlo sasemini - isobho le-salmon puree nemifino
- Isnack - kefir nebhanana
- Isidlo sasebusuku senkukhu enamanzi ngamakhowe asendle nesaladi yemifino
- Isnack - amaprotheni Shake
NgeSonto:
- Ukudla kwasekuseni - ama-pancake e-cottage shizi nge-yogurt yamaGrikhi namajikijolo, itiye noma ikhofi elingenashukela
- Isinongo - iwolintshi, ama-alimondi
- Isidlo sasemini - irayisi elinsundu elinezimfanzi, izaqathe ngegalikhi
- Isnack - apula, kiwi
- Isidlo sakusihlwa - inyama yenkomo, i-arugula nobhontshisi namakhukhamba
- Umthamo - kefir
Yiqiniso, kuyadingeka ukwenza ukudla okusekelwe emikhiqizweni engathengwa emakethe yendawo noma ezitolo. Kodwa yonke imikhiqizo ingashintshwa, into esemqoka ukugcina izimiso eziyisisekelo zokudla okunomsoco.
Ngakho-ke, ngokudla kahle nangevolumu eyanele, awungeke ulahle isisindo kuphela, kodwa futhi uthuthukise inhlalakahle yakho yonke, kanye nokususa izinkinga ngokubukeka kwakho. Kepha ukudla kwe-PP akusona isethi yezinyathelo zesikhashana emjahweni wokwehla kwesisindo esilindelwe isikhathi eside. Udinga ukushintsha isimo sakho sengqondo ngokudla, ubuyekeze indlela odla ngayo futhi udlale nemidlalo, kuphela kulokhu kuzovela umphumela ozokujabulisa isikhathi eside!