Okuqukethwe
1. Shaya ibhalansi
Ukudla okunempilo akusho neze ukubalwa kwekhalori, okufanele uma ulandela ukudla, futhi hhayi ukukhishwa okuphelele kokudla okunamafutha nokunama-khalori amaningi ekudleni kwakho. Ngemuva kwakho konke, amafutha ekudleni okuthile (ngokwesibonelo, i-omega 3 ne-omega 6 fatty acids enhlanzini noma kokunye okutholakala kunamafutha acid amaningi angenalutho, analokho okuthiwa “okuqukethwe yikhalori ende”) nangaphansi kwezimo ezithile ( uma ungumvakashi, umsubathi noma umthandi wamaqhawe) kuwumqondo omuhle ukukufaka ekudleni kwakho. Ngakho-ke, зukudla okunempilo Okokuqala, ukulingana kwamaprotheni, amafutha nama-carbohydrate… Ukukhipha into eyodwa kwezintathu esele kusho ukukhohlwa ngokudla okunempilo (funda - okujwayelekile).
2. Yenza ukudla okunempilo, ungadeli lutho
Akunzima ukushintsha ukudla okuvamile kube "okulungile nokunempilo". Kwanele ukucabangela kabusha izindlela zokulungiselela kanye nezinketho zokusebenzisa imikhiqizo, ngaphandle kokuyeka izitsha zakho ozithandayo.
Ingabe ukhetha inyama? Ukudla amaprotheni akukhanseliwe. Sincoma ukufaka esikhundleni senyama enamafutha (ikakhulukazi ingulube) ngokudla, iwundlu, i-turkey, inyama yenkukhu emhlophe, inyama yenkomo enamafutha, i-veal.
Uyayithanda inyama ethosiwe? Zama ukuyibhaka kuhhavini: ngaphandle kukawoyela, usebenzisa amakhambi anephunga elimnandi, izinongo nezinongo, njengoba ngaphambili wawusongele inyama ku-foil ukuze ijusi lenyama "lingabaleki". Inyama elungiselelwe ngale ndlela izoba nempilo enhle kunenyama ethosiwe, futhi izoyinika ukunambitheka kwekhanda. Uhlobo lwasehlobo lwenyama ethosiwe - ama-kebabs - nalo luhle, ngoba inyama enjalo, ephekwe ngaphandle kokuthintana ngqo nomlilo, iphilile kakhulu kunokuthosiwe epanini.
Vele, zonke izinketho zezitsha zenyama ezinezithako ezingeziwe ngesimo samakhambi, izithelo nemifino, irayisi zilungile. Zama inyama ye-Stroganoff, inkukhu enesoso yesinaphi esolintshi, noma ama-apula. Ungazama ukwenza i-kebab yesitayela sase-Malay noma i-roast yenkomo.
Uyawathanda amaswidi? Ngokuphelele! Kunama-dessert amaningi anezithelo, amajikijolo, imifino okulula ukuyilungisa futhi ephansi ngama-kilojoule, isibonelo, isaladi yeberry enoshizi welamula kanye nezimbuzi noma upelepele ngama-apula nezithelo ezomisiwe. Ama-dessert angathuthukiswa: engeza i-ayisikhilimu esobho se-berry - futhi enye inguqulo yesitsha esimnandi isilungile.
Hlukanisa izitsha zakho ozithandayo ngezithako ezintsha. Isibonelo, engeza amafutha omsedari esikhundleni samafutha emifino esaladini yemifino, sebenzisa i-rucolla, i-thyme noma i-basil esikhundleni se-parsley ne-dill. Lungisa isitsha sesithelo esino-ayisikhilimu onamafutha amancane noma iyogathi njengokugqoka. Isizini ye-buckwheat no-anyanisi othosiwe emafutheni wemifino esikhundleni sebhotela. Yenza amaqanda ezigwaca esikhundleni samaqanda enkukhu.
Yidla konke, kepha ngokuhlangana okulungile
Lesi iseluleko kuwo wonke umuntu, kodwa ikakhulukazi kulabo abangafuni ukuba ngcono, banezinkinga ngepheshana lesisu noma izifo zezinye izitho (isibonelo, ama-pancreas). Uma uthanda yonke into emhlabeni, yenza kube umthetho okungenani ukuthi ungahlanganisi inyama namazambane epuletini elifanayo, ngoba amazambane anenyama agaywe futhi amuncwa ngezindlela ezahlukene.
Ungazidli izithelo ngemuva kwesidlo sasemini: zibangela ukuvutshelwa kwakho konke okungena esiswini "ngaphambili". Kungcono futhi ukubeka eceleni amaswidi eceleni okwesikhashana: ama-enzyme ahlukene afihliwe esiswini ukucubungula okunoshukela nosawoti.
Khumbula inhlanganisela elula yokudla enempilo: inyama - imifino; iphalishi - imikhiqizo yobisi namafutha (ibhotela); imifino - imikhiqizo yokusanhlamvu (isinkwa, okusanhlamvu); izithelo - iphalishi; amaqanda - imifino, imifino - izithelo, amantongomane.
Yidla kakhulu, kodwa kancane kancane
Khohlwa zonke izinhlobo zezitatimende ongeke uzidle ngemuva kwelesithupha, lokho "okunika isitha isidlo sakusihlwa", futhi uma ukhohliwe "ukusinika" - isaladi yemifino kanye ne-kefir ukukusiza. Sonke sine-metabolism ehlukile, okungukuthi, i-metabolism: kwabanye, konke kugaywa ngesigamu sehora, kanti kwabanye, ngisho nobusuku abukwanele lokhu. Ngakho-ke, lapho uzodla isidlo sakusihlwa, gxila kwimizwa yakho. Uma ufuna ukudla, yidla, kepha hhayi imizuzu emi-5 ngaphambi kokulala, uma kungenjalo amaphupho amabi angakuhlukumeza hhayi amahora ayi-5 ngaphambi kokulala, uma kungenjalo, empeleni, kungenzeka ungalali.
Akunandaba ukuthi udla malini ngosuku, kubalulekile ukuthi ukwenze kanjani. Ucezu lwenyama oluqinile lungadliwa ngesikhathi esisodwa, noma ungadla kathathu ngosuku. Umehluko wokuthi ungene kanjani nokuthi uzizwa kanjani ungaba mkhulu kakhulu. Ngakho ithiphu yethu yesine: udle kakhulu njengoba ufuna, kepha zama ukweqa inani lokudla kusuka ku-1-2, kuye ku-4-5.
Yebo, ngendlela: ama-chips, amakhukhi, ama-croutons, ama-chocolate "amandla" nezinye izinto ezingenangqondo zokudla - lokhu akuyona ukudla nhlobo, lokhu ukuthengiswa kwemikhiqizo yokukhangisa ezandleni zakho ezinomusa!
Ukudla kufanele kutholakale
Ngaphandle kwalokho - akukho lutho, ngoba yonke into emzimbeni wethu ixhunyiwe. Lapho sidla kancane, amandla amancane akhiqizwa emzimbeni wethu; lapho amandla amancane ekhiqizwa, ukukhathala okuningi kunqwabelana; lapho ukukhathala kunqwabelene, lapho sihamba kancane; lapho sinyakaza kancane, siba namandla amaningi; lapho siqongelela amandla amaningi, kulapho sidla kakhulu (yini enye esizochitha ngayo amandla?). Yilokho kuphela, umbuthano uvaliwe! Siqoqa amandla atholakalayo ekudleni, ekugcineni okusalayo emzimbeni wethu, kodwa kuphela ngendlela ehlukile - ngohlobo lwamafutha.
Iseluleko singaphezu kokusobala: ukuze udle ngokujwayelekile, udinga ukuphila impilo evamile. Lokhu kusho ukuthi ngisho nengxenyana encane yamandla atholwe nge-apula elidliwe ngesikhathi sedina kumele ithole indlela yokuphuma. Kufanele usebenzise la mandla awusizo e-apula elinempilo kokuthile okuwusizo kuwena: hamba ibhulokhi eyodwa noma amabili ngezinyawo, uphushele phezulu izikhathi ezinhlanu ukusuka phansi, gxuma ngomlenze owodwa uzungeze itafula lokudlela / lomsebenzi, usonte impango yakho (ungakwazi - phambi kwesibuko, ujikeleze ezinhlangothini ezahlukene izikhathi ezingu-10-15), ulale nomuntu othandekayo kusihlwa (i-apula elilodwa, noma kunjalo, kulokhu ngeke kwanele). Ngokuvamile, yikuphi "ukwelashwa" okwengeziwe okuzotholwa umzimba wakho ngemva kokudla kuncike kuwe kuphela. Into eyinhloko ukuthi awuncikile ekudleni kuphela.