Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-4 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1250 Kcal.
Abaningi bethu bakholelwa ukuthi konke ukudla okunciphisa umzimba kufaka phakathi imikhawulo yokudla engalimaza umzimba. Vele, akekho umuntu ofuna ukuzenzela into embi. Ngakho-ke yini okufanele uyenze uma ufuna ukunciphisa umzimba? Ukudla okunempilo kuzosisiza. Ake sithole ukuthi unganciphisa kanjani isisindo ngaphandle kokuhlukumeza umzimba.
Izidingo zokudla okunempilo
Ukudla okulinganiselayo kuklanyelwe ukukusiza ulahlekelwe isisindo ngaphandle kokulimaza impilo yakho. Ngasikhathi sinye, kubalulekile ukucabangela inani lokudla okunempilo, okuqukethwe ikhalori, ukudla okuhlukahlukene, inani nesikhathi sokudla, futhi uphuze uketshezi olwanele.
Ukudla okunomsoco kusho ukuba khona kwamaprotheni, ama-carbohydrate, amafutha ekudleni, kanye nokwakhiwa kwamavithamini kokudla. Ngaphandle kwakho konke lokhu, kunzima kakhulu ukuthi umzimba usebenze kahle futhi ngokugcwele. Uma kukhona ukushoda kwengxenye eyodwa noma enye, ungazibonela ngokwakho ngesikhumba esomile, izipikili ezinamahloni, ukubuna nokulahleka kwezinwele, ukungasebenzi kahle kwezitho zangaphakathi nokunye ukubonakaliswa okungalungile.
Musa ukwehlisa okuqukethwe kwekhalori ekudleni. Ukunquma isilinganiso sakho esifanele sekhalori, kubalulekile ukucabangela iminyaka yobudala, isisindo, nokuvivinya umzimba. Akunconyelwe ukusebenzisa amayunithi wamandla angaphansi kuka-1200-1300 ngosuku. Uma udinga ukulahla inani eliphathekayo lamakhilogremu, futhi uyaqonda ukuthi kuzodingeka ulahlekelwe isisindo isikhathi eside, kungcono unganciphisi inani lekhalori elingaphansi kuka-1500. Ukuba nesisindo esibi ngokweqile, ngale ndlela ungasusa ama-1-2 kilograms masonto onke. Yize kunjalo, konke kungumuntu ngamunye.
Phuza okungenani amalitha ayi-1,5 amanzi ahlanzekile ngosuku. Esikhathini esishisayo, kungakuhle ukuthi uphuze amalitha ama-2 ukugwema ukuphelelwa amanzi emzimbeni, okuyisimo esiyingozi kakhulu. Ngaphezu kwalokho, ukuphuza uketshezi okwanele kuqinisekisa isikhumba nezinwele okunempilo, kunciphisa ubungozi bezifo zenhliziyo nezinye izifo, futhi kusiza ukuqeda izinto eziyingozi emzimbeni.
Ngokuqondene nenombolo nesikhathi sokudla, zama ukunamathela ekudleni okuyingxenye. Imithetho yokudla okunempilo okunempilo incoma ukuthi kube nokudla okungenani okuyisihlanu ngosuku. Hlela uhlelo lwakho lwansuku zonke lokudla kwasekuseni ngehora lokuqala ngemuva kokuvuka futhi udle isidlo samahora amathathu ngaphambi kokucima izibani. Iningi lomthwalo wokudla, uma ufuna ukwehlisa isisindo ngokushesha futhi ungabe usakhuluphala, kunconywa ukuthi uhlehliselwe engxenyeni yokuqala yosuku (isikhathi lapho sisebenza kakhulu). Lokhu kwenza kube lula ukusebenzisa amakholori amaningi asetshenzisiwe, futhi ubungozi bokuzizwa ulambile kusihlwa, ukuya kude kakhulu nokujwayelekile, kuncane kakhulu.
Nikeza ekudleni kwakho ukudla okuhlukahlukene okuqukethe inani eliphezulu lezakhamzimba futhi okungenawo amafutha ayingozi. Ngakho-ke, akufanele uvame ukukhokhela imikhiqizo yokudla okusheshayo, amaswidi anekhalori ephezulu, ibhotela, utshwala. Kodwa inyama enomzimba, inhlanzi, imifino, izithelo, amakhambi, okusanhlamvu, i-pasta eqinile etafuleni kufanele ibe ngokwanele. Uma ungeke ukwazi ukuyeka ukudla okunesitashi, yidla i-rye noma isinkwa esigcwele okusanhlamvu. Esikhundleni sokudla okuthosiwe, zama okubhakwayo, okubilisiwe, okuphekwe ngesitimu nokunye okungaphekwanga ngodlame. Noma yini engadliwa iluhlaza (njengezithelo nemifino) kungcono kakhulu ukuthi ingaphekwa. Izingxenye eziwusizo kakhulu zizogcinwa kuzo, futhi ngeke kudingeke uchithe isikhathi esengeziwe.
Yidla ushukela omncane ngangokunokwenzeka, noma kunalokho weqe ngokuphelele. Khumbula ukuthi imvamisa ifihliwe hhayi ekudleni kuphela, kodwa naseziphuzweni. Phuza iziphuzo ezinamanzi amancane, amajusi ahlanganisiwe. Esikhundleni soshukela, engeza uju oluncane noma ujamu ekudleni, kunempilo kakhulu.
Kubalulekile futhi ukunciphisa okokudla usawoti. Ukweqisa kukho ekudleni kungaholela ku-hypertension nakwezinye izinkinga eziningi. Zama ukungakufaki usawoti ngesikhathi sokupheka, kungcono ukufaka usawoti omncane ngaphambi nje kokudla ukudla. Ngale ndlela ngeke nakanjani udlule kokudla.
Ngokuya ngobude besikhathi sokudla okunempilo, ungakudla ngaso sonke isikhathi. Kalula nje, lapho ufinyelela umphumela oyifunayo, khulisa okuqukethwe kwekhalori ekudleni kube yinkomba ekuvumela ukuthi ungalahli isisindo noma ukhuluphele.
Isibonelo sokudla okunempilo isonto lonke
UMsombuluko
Ukudla kwasekuseni: i-oatmeal emanzini; iqanda lenkukhu libilisiwe noma liphekwe epanini ngaphandle kokufaka uwoyela; ikhofi elinobisi olunamafutha amancane noma itiye.
Isnack: ubhanana no-2 tbsp. l. i-curd enamafutha aphansi.
Isidlo sasemini: kubhakwe inhlanzi emuncu; irayisi elibilisiwe elinsundu; isaladi lamakhukhamba, utamatisi kanye nemifino ehlukahlukene.
Isidlo sasemini: ingilazi yejusi yemifino kanye nesinkwa sokusanhlamvu.
Isidlo sakusihlwa: ucezu lwenkomo (inyama ingabiliswa noma ibhakwe); isaladi yemifino engekho isitashi.
NgoLwesibili
Ukudla kwasekuseni: i-oatmeal (ungayinonga ngobisi noma i-yogurt); isithelo segilebhisi; itiye noma ikhofi.
Isinongo: izithelo ezine-2-3 tbsp. l. i-cottage shizi enamafutha aphansi.
Isidlo sasemini: iklabishi elimhlophe eliphekwe nge-chicken fillet.
Isidlo sasemini: ingilazi yejusi lewolintshi nocezu lwesinkwa sikarayi esosiwe.
Isidlo sakusihlwa: imfanzi ebilisiwe; isaladi likatamatisi, ikhukhamba kanye namakhambi.
NgoLwesithathu
Ukudla kwasekuseni: i-buckwheat; ubhanana omncane; Okusawolintshi.
Isnack: ujusi katamatisi kanye no-1-2 izinkwa eziphelele zokusanhlamvu.
Isidlo sasemini: inyama yenkukhu eshubile ihlotshiswe ngelayisi elinsundu noma elinsundu; Isaladi Yemifino.
Isidlo sasemini: i-apula kanye ne-100 g ye-cottage shizi.
Isidlo sakusihlwa: inyama enomzimba eshubile noma ebilisiwe, eyoliswe ngamakhambi; amatamatisi amasha.
NgoLwesine
Ukudla kwasekuseni: 2 tbsp. l. i-oatmeal namaqanda ama-2 enkukhu abilisiwe; ingilazi yejusi yezithelo.
Isnack: i-apula nesaladi eliphakathi kwe-pear, sebenzisa i-yoghurt yemvelo njengokugqoka.
Isidlo sasemini: isibopho senhlanzi esibilisiwe; 2 isipuni. l. irayisi noma i-buckwheat nesaladi yamatamatisi namakhambi.
Isidlo sasemini: i-apula kanye ne-cottage shizi enamafutha aphansi.
Isidlo sakusihlwa: inyama yenkomo ebilisiwe enesaladi yemifino non-starchy namakhambi.
Friday
Ukudla kwasekuseni: ingxenye ye-muesli engenashukela; ingilazi ye-kefir nobhanana.
Isiphuzo: ijusi yemifino (ingilazi) kanye ne-100 g ye-cottage shizi.
Isidlo sasemini: amazambane, aphekwe ngomfaniswano wawo; inyama eshubile noma ebilisiwe yenkukhu.
Isinongo: Isaladi lezithelo, elinongwe nge yoghurt enamafutha amancane.
Isidlo sakusihlwa: umucu wenhlanzi oshisayo; isaladi equkethe iklabishi elimhlophe, utamatisi nemifino.
Saturday
Ukudla kwasekuseni: i-oatmeal ephekwe obisini; itiye noma ikhofi.
Isiphuzo: i-cottage shizi enezithelo eziqoshiwe.
Isidlo sasemini: inhlanzi eshubile enkampanini yelayisi elibilisiwe; imifino notamatisi.
Isidlo sasemini: ingilazi yejusi lewolintshi nesinkwa esiphelele senhlamvu.
Isidlo sakusihlwa: inyama egobile eyosiwe; isaladi lamatamatisi namakhambi.
Sunday
Ukudla kwasekuseni: umusi omelet (sebenzisa amaqanda amabili enkukhu); ingilazi yejusi le-apula noma itiye.
Isnack: ubhanana oxutshwe noshizi we-cottage shizi onamafutha amancane
Isidlo sasemini: inyama yenkomo ebilisiwe kanye nesaladi leklabishi elimhlophe, ukhukhamba, amakhambi.
Isidlo sasemini: ama-plums ama-3-4 nengilazi ye-yogurt engenalutho.
Isidlo sakusihlwa: umucu wenkukhu oshisayo namakhukhamba ambalwa amasha.
Ukungafani kokudla okunempilo
Ukudla okunempilo kungalandelwa yiwo wonke umuntu, ngaphandle uma kunqunywa ukudla okwehlukile ngenxa yezizathu zokwelashwa.
Izinzuzo Zokudla Okunempilo
- Kakade ngemuva kwamasonto ama-3-4 wokulandela inkambiso yokudla okunempilo, umzimba uzokuthuthukisa impilo yawo, ususe izinto ezingazidingi nhlobo. Futhi izinto eziwusizo eziza nokudla, ngokuhlelwa kahle kwemenyu, zizohlinzeka umzimba ngakho konke okudingayo ukuze usebenze ngokugcwele.
- Unganciphisa isisindo ekudleni okunempilo kahle futhi kancane kancane, ususe noma yiliphi inani lamakhilogremu engeziwe.
- Ukwehla kwesisindo akuhambisani nendlala.
- Asikho isidingo sokuthenga noma yimiphi imikhiqizo engavamile nebizayo.
- Futhi, labo abafuna ukunciphisa umzimba bazojabula ngokuthi akukho ukuvinjelwa okuqinile, futhi ukukhetha kwemikhiqizo enconyiwe kuhle kakhulu. Lokhu kukuvumela ukuthi uhlele imenyu ngendlela obona kufanele.
- Ngokudla okunempilo, njengomthetho, inhlalakahle ejwayelekile iyathuthuka, ukuqwasha, ubuthakathaka, ukukhathala, ukuphefumula kanye nezinye izinkinga ziyahamba.
Okubi ngokudla okunempilo
- Vele, lapho kwakhiwa ukudla okunempilo, imikhawulo ethile iyadingeka, futhi uzodinga ukulawula indlela odla ngayo.
- Uma ujwayele ukudla ukudla okuyingozi kaningi, okokuqala ukudla okusha kuzobonakala kuyisicefe futhi kunganambitheki kuwe.
- Futhi, ukudla okunempilo akulungele neze abantu abajaha imiphumela esheshayo, ngoba ngeke kusebenze ukulahla isisindo ngejubane lombani.
- Imikhuba eminingi yokudla izodinga ukushintshwa ngokuphelele.
Ukufaka isicelo ekudleni okunempilo
Kunconywa ukuthi wenze imithetho eyisisekelo yokudla okunempilo ibe yinto ejwayelekile futhi uphambuke kubo ngokungavamile ngangokunokwenzeka.