Okuqukethwe
Ukudla okunomsoco kuyisisekelo sempilo enempilo. Abantu abaningi ngokwengeziwe balwela ukukhetha imikhiqizo yekhwalithi, ukubala ama-calories futhi banamathele kuhulumeni. Ngeshwa, abanye baba imilutha yakhona kangangokuthi bawela ogibeni "lwempilo mbumbulu". Iyini futhi iyini ingozi, kusho uchwepheshe wezokudla.
Indlela yokuphila enempilo isiphenduke indlela yokuphila - ngokusho kwe-hashtag #HLS, i-Instagram (inhlangano eyeqisayo evinjelwe eRussia) ikhiqiza okuthunyelwe okungaphezu kwezigidi ezingu-18. Abantu banakekela umzimba ukuze ube nempilo enhle futhi ube muhle kakhulu, bathuthukise izinga lempilo. Kodwa ngisho nasemphongolweni woju kukhona impukane emafutheni. Kwesinye isikhathi ngaphansi komaka wendlela yokuphila enempilo ungathola "iseluleko esibi" ...
impilo engenampilo
Abantu bazama izindlela ezihlukene ezibonakala ziphumelela kubo: idla u-buckwheat, isifuba senkukhu nesaladi, ungafaki i-gluten nemikhiqizo yobisi ekudleni, ubale wonke amakhalori, "usebenze" ucezu lwesinkwa esidliwe ehholo, uthenge ama-biogranols nama-sweeteners, ngoba “iwusizo empilweni nasebasha. Kodwa-ke, esikhundleni samandla, isibalo esincane kanye nokubukeka okukhazimulayo, ukucindezeleka, ukucasuka kanye nenzondo yomhlaba wonke kubonakala, okuholela ekuguleni ngokomzimba nangokwengqondo.
“Iyini inkinga? - uyabuza. "Phela laba bantu balandela imithetho yokudla okunempilo." Kodwa akunjalo. Ukuqeqeshwa kwamandla, ukudla okungenamsoco, imingcele ngaphandle kweseluleko sochwepheshe, ukuthenga imikhiqizo mbumbulu enempilo kuyizimpawu zokuthi uwele ogibeni lwempilo mbumbulu.
Indlela yokuphila enempilo “yangempela” ihlale ingumuntu ngamunye. Akudingekile ukuthi umuntu uvumelane nalokho okufanela omunye - wonke umuntu unemetabolism ehlukile kanye namazinga amahomoni. Yingakho kubaluleke kakhulu ukuthintana nochwepheshe. Isazi sokudla okunempilo singaqhathaniswa nomqeqeshi wokufaneleka komuntu siqu. Alukho uhlelo olulodwa lokuqeqeshwa ezindaweni zokuzivocavoca — umqeqeshi ulungisa izivivinyo zomuntu ngamunye. Okufanayo kuya ku-nutritionist: unikeza izincomo zomuntu ngamunye ekudleni okusekelwe kulo lonke uhla lwezinto: iminyaka, isisindo, umsebenzi, imiphumela yokuhlolwa, izifo zangaphambilini.
Indlela yokubona i-pseudonutritionist
Ukudla okunempilo kanye nemidlalo kufanele kusisize sizizwe sijabule futhi sijabule. Kwesinye isikhathi odokotela, abaqeqeshi bokuqina komzimba kanye nezazi zokudla bazama ukusibekela imigomo nemithetho eqinile. Lokhu kungaholela emiphumeleni emibi emzimbeni:
ukunganaki, ukuphelelwa amandla;
ukucindezeleka okungapheli;
isifo sikashukela;
i-orthorexia nervosa nezinye izinkinga zokudla.
Ukuze ungalimazi umzimba, kufanele usondele ngokucophelela ekukhetheni uchwepheshe ophathisa impilo yakho kuye. Unochwepheshe wezokudla ongafaneleki phambi kwakho uma:
ayifaki ukudla ekudleni kwakho, kodwa ayikuniki okunye okunye;
idemonizes ushukela ngaphandle kokuzama ukuthola ukuthi kungani ufuna ushokoledi;
incoma ukuthatha ngaphezu kwe-4-6 izithako zokudla ngesikhathi esisodwa;
yenza ukudla okuyisidina, imibala nokunambitha;
ikwenza "usebenze" lokho okudlayo ejimini;
ihlukanisa ukudla kube «okuyingozi» futhi «okuwusizo»;
iluleka ukuthenga ukudla mbumbulu okunempilo, okufana ne-granola, okoshukela, ama-yogurt athengiwe, okusanhlamvu osheshayo, amajusi amasha.
Uchwepheshe wezokudla onekhono akasoze avumela indlela enjalo. Umsebenzi wakhe ukusiza ukufeza imigomo futhi uholele iklayenti ekudleni okulungile ngaphandle kwemingcele eqinile "ebulala" intuition yokudla.
Ungumuntu ofanelekayo uma:
ayixazululi inkinga yezithako zokudla;
igcwalisa ukuntula ngokudla, izinongo namakhambi;
ichaza ukuthi ukulangazelela amaswidi kubangelwa ukuntuleka kwe-chromium kanye / noma i-magnesium, futhi yethula ukudla okucebile kulezi zakhi zokulandelela ekudleni;
ayikukhuthazi ukuthenga imikhiqizo enempilo "yemfashini".
Imikhiqizo ewusizo mbumbulu
Ngingathanda ukukutshela kabanzi mayelana nemikhiqizo ewusizo mbumbulu. Abantu bacabanga ukuthi imibhalo ethi «BIO», «I-SHUGAR-FREE», «I-DIET FOOD», «IDEAL FOR THE FIGURE» yenza ngokuzenzakalelayo imikhiqizo ibe wusizo, isiza ukuhlukanisa ukudla, ulahlekelwe isisindo futhi yenza konke ukushiyeka. Ngeshwa, lona umbono oyiphutha ovame kakhulu izazi zokudla okunomsoco kwa-MIES ezihlangana nazo lapho zisebenza.
Ngizokwabelana nawe ngohlu lwemikhiqizo engu-5 ewusizo futhi ngikutshele ukuthi ingashintshwa kanjani.
Isitolo sithengwe i-granola
Izikhangiso zigcizelela ngenkani ukuthi i-granola iyindlela efanelekile yokudla kwasekuseni okugcwele, kodwa akunjalo. Izinkinga zakhe eziyinhloko:
Okuqukethwe kwekhalori: Kukhona cishe i-100 kcal ngamagremu angu-400 kanye nokuqukethwe okwenyuka kukashukela / okoshukela, okwandisa kakhulu izinga likashukela egazini, futhi i-fructose ishaya ngokuqondile esibindi.
Okuqukethwe kwe-phytic acid, okuvimbela ukumuncwa kwamaminerali namavithamini.
Kungcono kakhulu ukwenza i-granola yakho: cwilisa i-oats namantongomane, engeza amajikijolo, bese uwahlanganisa namaprotheni ukuze uthole isidlo sasekuseni esiphelele.
Izikhundla ezinoshukela
Isiraphu ye-agave, i-artichoke yaseJerusalema, ushukela kakhukhunathi - esikhundleni se-fructose - ilimaza isibindi futhi, ngokuhamba kwesikhathi, ivusa ukumelana ne-insulin. Ezinye izinto ezisetshenziswayo zokwenziwa zinomdlavuza futhi ziye zavinjelwa nase-Europe naseMelika.
Ngincoma ukuthi ngingafaki ushukela futhi ngingazami ukumboza ukuntuleka kwamaprotheni, amafutha namaminerali ngama-sweeteners, kodwa ukufunda ukudla kahle nokuletha impilo ekulinganiseni.
Iphalishi lobisi
Ngesikhathi sokupheka, iphrotheni yobisi i-denaturalizes. I-amino acid i-lysine ihlangana ne-lactose, yakhe izinkimbinkimbi okunzima ukuthi umzimba uzigaye.
Inhlanganisela yama-carbohydrate (okusanhlamvu okuphekiwe) + ubisi (lysine) + ushukela + amafutha (i-palmitic acid) kuholela emazingeni, ukumelana ne-insulin kanye nezinkinga zamathumbu.
Uma ungenayo izibonakaliso zokungabekezelelani kwe-lactose, izifo ezivuthayo, khona-ke ungakwazi ukwengeza ubisi lwangempela kuphalishi elinosawoti esenziwe ngomumo.
Ama-yogurts emaphaketheni e-tetra
Ama-yogurts adumile athengwa esitolo aqukethe ushukela, amafutha emifino, imibala, kanye ne-preservative. Zicutshungulwa ngokushisa futhi azinayo i-microflora ezuzisayo.
Uma ungabekezeleli i-lactose, khona-ke iyogathi ingaba semenyu yakho kanye noma kabili ngesonto. Kodwa ngaphansi kwesimo sokukhiqizwa kwekhaya - kusuka ebisini langempela kanye namagciwane aphilayo.
Fresh
Amajusi asanda kukhanywa ayisixazululo esimsulwa sikashukela, i-fructose namanzi. Cishe awacutshungulwa ngama-enzyme amathe, awahlali esiswini bese engena emathunjini ngokushesha. Khulisa ushukela wegazi ngokumangazayo futhi uvuse ukweqa kwe-insulin.
Kungcono ukudla izithelo ngesimo sazo esihlanzekile.
Engeza izithelo namajikijolo kujusi yemifino noma eluhlaza.
Ungawaphuzi amajusi esiswini esingenalutho, ikakhulukazi uma isisu sakho sine-acidic.
Lolu hlu luzokusiza ukuthi uzulazule kulokho okuwusizo nalokho okungekho, futhi ungakhohliswa ngamasu okuthengisa.