Okuqukethwe
Ekuqaleni, uhlelo lwe-fractional Nutrition lakhiwa odokotela ukuze kube lula ukwelashwa kwesisu, isisu nezinye izifo zomgudu wokugaya ukudla, kanye nezindlela zokuvimbela. Namuhla, lolu hlelo lokudla okunempilo lusetshenziswa futhi ekulweni nokukhuluphala. Ingqikithi yombuso wokudla okuyingxenye yokudla ukudla ngezingxenye ezincane, kepha imvamisa, njalo ngamahora we-3-4 usuku lonke.
Uma ulandela ukudla kwendabuko: ibhulakufesi, isidlo sasemini, isidlo sakusihlwa, bese kuthi ngezikhathi ezithile phakathi kokudla emzimbeni, kukhiqizwa ama-hormone akhethekile, avusa isifiso sokudla. Ngomuzwa oqinile wendlala, umuntu akakwazi ukuzwa ngokucacile izinga lokugcwala ngokudla, ngakho-ke, udla kakhulu kunokujwayelekile. Uma umugqa we-fractional ubonwa, umuzwa wendlala awuvuki futhi umuntu adle ukudla okulingana nalokho okufunwa ngumzimba. Futhi, ngamakhefu amade phakathi kokudla, kugcinwa amafutha, futhi ukudla okunesinqe kusiza uhlelo lokugaya ukudla ukubhekana nokudla okusanda kutholwa, kanye nezinqolobane ebezigcinwe ngaphambilini.
Izinketho zokubheka ukudla okuyingxenye
Kunezindlela ezimbili zokunamathela ekudleni okuyingxenye, kuncike ekusebenzeni komuntu phakathi nosuku lokusebenza kanye nezidingo zomzimba.
Inketho yokuqala uhlelo lokudla okunomsoco kudinga ukudla ngokushesha lapho uzizwa ulambile. Ngasikhathi sinye, kunconywa ukuba nesidlwana, amakhukhi noma isinkwa, kodwa kuphela ngokwenele ukwanelisa indlala. Izinhlobonhlobo zokudla zingahluka ngokuya ngokuthanda komuntu. Ngakho-ke, ukudla kuthathwa njalo ngehora elingu-0,5 - 1 noma ngisho nangaphezulu. Kulokhu, udinga ukuthi ulalele njalo isisu sakho ukuze uvikele indlala nokudla ngokweqile.
ІІ. Inketho yesibili ukudla okungama-fractional kulungele labo abamatasa kakhulu noma abasebenza eqenjini lapho kungenangqondo khona ukudla njalo. Kulokhu, umthamo wansuku zonke wokudla uhlukaniswe ngezidlo ezi-5-6: 3 - ukudla okugcwele kanye nokudla okulula okungu-2-3. Ungalandela imenyu evamile, futhi lapho ulahlekelwa isisindo, kungakuhle ukuthi ungabandakanyi (noma unciphise inani labo kakhulu) ekudleni kwemikhiqizo kafulawa namaswidi.
Uma ulandela noma iyiphi indlela yokudla okuyingxenye, kufanele uphuze okungenani amalitha amabili ngosuku.
Izinzuzo zokudla okunomsoco
- Ngokuya ngesistimu yokondleka okuncane, ungafaka konke ukudla okujwayelekile ekudleni, ngaphandle kwemikhawulo ebalulekile ebangeni. Into esemqoka ukuthi wukudla okunempilo.
- Awukho umuzwa wokulamba njalo, ngokungafani nezinye izidlo eziningi.
- Inani lamakhalori lincipha kancane kancane, ngakho-ke umzimba uvumelanisa ngokushesha nohlelo olusha lokudla okunempilo.
- Imiphumela yokwehla kwesisindo ngokudla okuyingxenye iyaqhubeka.
- Ngokudla okuncane, amafutha awafakwa ezindaweni ezinenkinga: okhalweni nasezinqeni kwabesifazane; esiswini emadodeni.
- Akudingekile ukuthi ube nempilo ephelele ukulandela lokhu kudla, ngoba kunconyelwa izifo eziningi ezingamahlalakhona. Odokotela bavame ukuncoma ukudla okuyingxenye yabantu abaphethwe yizifo ezinjenge-gastritis, colitis kanye nezilonda.
- Ukusetshenziswa njalo kokudla ngemithamo emincane kwehlisa ushukela wegazi, ngakho-ke, ukudla okunomsoco okuyingxenye kunomthelela omuhle emzimbeni womuntu onesifo sikashukela (kepha ngasikhathi sinye, lolu hlelo lokudla kufanele lubhekwe kuphela ngaphansi kokuqondisa kukadokotela ).
- Izingxenye ezincane zokudla kulula ukugaya futhi zifake umzimba, lokhu kujwayele uhlelo lokugaya ukudla.
- Ukudla okuhlukanisiwe kuyindlela eguquguqukayo kakhulu, ngakho-ke ingalungiswa kumzimba ngamunye nasekwenzeni nsuku zonke.
- Ngaphandle kokulayisha ngokweqile umzimba ngezingxenye eziningi zokudla ngasikhathi, ithoni izokwanda, umuzwa wokozela uzonyamalala, nezinga lokusebenza kahle lizokhuphuka. Futhi, ukudla okuyingxenye kuzokhiphela ngaphandle amadina anzima, ngakho-ke kuzoba lula ukulala futhi umzimba uzokwazi ukuphumula ngokuphelele ngesikhathi sokulala.
- I-Metabolism ngokudla okuhlukanisiwe iyashesha, okufaka isandla ekulahlekelweni kwesisindo esiningi. Lapho umuntu edla kaningi, imetabolism ishesha futhi isebenze kahle.
Izincomo Zokudla Okudabukisayo
- 1 Ukudla okuhle kakhulu ukudla okuhlanu ngosuku ngekhefu elingaphezu kwamahora ama-4.
- 2 Kunconywa ukuthi ukuphakelwa kokudla kube yingilazi eyodwa.
- 3 Kuyadingeka ukunamathela ohlelweni lokudla okunempilo, noma ngabe awunaso isifiso sokudla.
- 4 Ukudla kwasekuseni kufanele kube okwanelisa kakhulu futhi kube namacarbohydrates. Ungakwazi, isibonelo, ukudla kwasekuseni ngezinhlamvu ezihlukahlukene.
- Kunconywa ukuthi udle okushisayo ngesidlo sasemini. Kuhle uma kungamasobho noma izitsha eziseceleni.
- 6 Isidlo sakusihlwa kufanele futhi sishise; izitsha zenyama noma imifino eyisitshulu kungcono kakhulu.
- 7 Ukudla okulula phakathi kokudla kungahlanganisa imifino, izithelo, izinkwa zokusanhlamvu, okusanhlamvu okunamafutha aphansi, okusanhlamvu okungenayo ushukela kanye nama-muesli, okusanhlamvu okuhlukahlukene, neyogathi yemvelo. Akunconywa ukudla ikhofi, amaswidi, ushokoledi, amantongomane, ukudla okusheshayo ngesikhathi sokudla okulula, njengoba aqukethe amakholori amaningi, amafutha kanye noshukela.
- 8 Ukudla kwansuku zonke kufanele kube namavithamini, amaprotheni, amafutha, ama-carbohydrate nezinye izakhi zomzimba ezidingekayo emzimbeni ngenani elithile.
- Ukusheshisa inqubo yokwehlisa isisindo, udinga ukukhetha ukudla okunenani eliphansi lekhalori lokudla okuyingxenye.
- 10 Kunconywa ukuqala ukunamathela ohlelweni lokudla okunamaqhezu kusuka ngempelasonto.
- 11 Kungakuhle ukuthi udwebe imenyu yosuku ngaphambi kwesikhathi, ngoba kulokhu ungabala inani eliqondile lokudla, ubude bezikhathi eziphakathi kwazo nekhalori yokudla. Lokhu kwenza kube lula ukuzivumelanisa nokudla okusha ngaphandle kokuthatha isikhathi ngosuku lokusebenza.
- 12 Uma usebenzisa konke ngokungahambisani nezinhlelo ngezikhathi ezithile, lokhu ngeke kusabizwa ngokudla okuyingxenye, ngoba lolu hlelo luchaza ukudla okuqukethe ukudla okunamandla, okufanele kudliwe ngokuhambisana nezidingo zansuku zonke zomzimba.
- 13 Uma umuntu engazizwa elambile ngokudla kathathu ngosuku, khona-ke ukudla okuyingxenye kuzoba ngaphezu kwakhe.
- 14 Futhi, ukudla okuyingxenye akuyona into efanelekile kulabo abafuna ukukhipha amakhilogremu angaphezulu ngokushesha okukhulu, ngoba lolu hlelo lwenzelwe isikhathi eside kakhulu, kodwa ngomphumela ozinzile.
- 15 Ukukhuthaza ukunciphisa umzimba nokugcina umzimba usesimweni esihle ngokudla okuyingxenye, udinga ukuhlanganisa ukudla nokuvivinya umzimba.
- Kunconywa ukuthi udle inyama kanye nemifino eluhlaza, okungcono okuluhlaza. Kepha inani lemifino kufanele lidlule inani lenyama kathathu. Izici ezizuzisayo zemifino eluhlaza ukuthi zicutshungulwa isikhathi eside futhi ngasikhathi sinye zinikela ekuqedeni uketshezi emzimbeni.
- 17 Akunconywa ukuba udle imifino noma izithelo ngohlobo lwazo oluhlaza, ngoba ngeke zinikeze ukusutha okudingekayo, futhi ama-acid wezithelo, kunalokho, azodala isifiso esikhulu sokudla. UFructose ubuye abe nomthelela ekwakhiweni kwamafutha omzimba kunezinye izinhlobo zikashukela.
- 18 Ngenkathi ubheka umsoco oyingxenye yokwehlisa isisindo, kufanelekile ukubheka njalo ukudla okufakiwe kwimenyu netafula lekhalori. Njengoba okunye ukudla kungadliwa kakhulu ngenxa yenani elincane lama-calories, futhi ukudla okunama-kilojoule amaningi kungadliwa ngokungajwayelekile nasezingxenyeni ezincane kakhulu.
- 19 Ekulweni nesisindo eseqile, akudingekile ukushiya ngokuphelele amaswidi, kuvunyelwe ukuhlala i-marshmallow encane noma i-marmalade kokunye kokudla kwansuku zonke, kepha ngasikhathi sinye ube nomqondo wokulingana.
Yini eyingozi futhi eyingozi ekudleni okuyingxenye
- Uhlelo lokudla okuyingxenye ludinga umthwalo wemfanelo, ukubekezelelana kanye nohlobo oluthile lokuhamba ngezinyawo, ngoba kuyadingeka ukuhlela njalo ukudla, ukubala ama-calories, nokulungisa izingxenye zokudla zosuku lonke kusengaphambili.
- Imvamisa, abalandeli bezinhlayiyana zokudla okunomsoco onama-kilojoule amaningi, ukudla okungenamsoco, okuholela emiphumeleni emibi kakhulu.
- Njengoba ukudla kuvame ukudliwa emini, ama-acids akhishwa njalo ekulungisweni kwawo, okuthinta kabi amazinyo, okwandisa amathuba okubola kwamazinyo.
- Imvamisa kufanele uziphoqe ukuba udle, ngoba isifiso sakho sifinyeziwe futhi awukho umuzwa wendlala.