Okuqukethwe
Ukucindezeleka
Ukucindezeleka, imizwa emibi, noma isidingo sokududuzwa kungakhuphula izifiso zakho zamaswidi, njengoba amaswidi andisa i-serotonin yakho "yenjabulo ye-hormone".
Yidla ama-carbohydrate ayinkimbinkimbi - isinkwa esigcwele okusanhlamvu, okusanhlamvu, okusanhlamvu, njll. Umphumela uzoba okufanayo, kodwa esikhundleni sokulimala - inzuzo eyodwa yezempilo kanye nokhalo. Ngesikhathi esifanayo, uma udinga ngokuphuthumayo ukubona umhlaba "ngombala opinki", nciphisa amaprotheni - avimbela isenzo se-serotonin.
Ngaphandle kwalokho, yenza izinto ezingahlobene nokudla, kepha futhi neqhaza ekuthuthukiseni imizwa yakho - thatha uhambo lokuzivocavoca umzimba, qina, ulalele umculo. Futhi-ke, udinga ukuthi ubheke futhi ubhekane nembangela yengcindezi ukuze wehlise isidingo soshukela futhi wehlise ubungozi bokudla ngokweqile.
Ushukela ophansi wegazi
Ushukela osezingeni eliphansi kukwenza uzizwe ulambile nokulangazelela amaswidi, ngakho-ke udinga ukudla ukudla okungalungisa inkinga ngokushesha.
Zilalele, hlala phansi etafuleni ngesikhathi, ngaphandle kokulinda isimo esikhanyayo - lokhu kuzosiza ukulawula "ukudla okumnandi". Yidla izikhathi ezingama-4-5 ngosuku, phatha ukudla okuncane esikhwameni sakho uma kwenzeka ulamba. Ukugcina ushukela wakho wegazi uzinzile ngokuhamba kwesikhathi, udinga ama-carbohydrate ayinkimbinkimbi namaprotheni.
Ukudla kwenkampani
Ngokwezibalo, sidla kakhulu enkampanini kunoyedwa. Ngemva kokuphuma nabangane ukuze sixoxe ngenkomishi yekhofi nokukhetha amakhekhe kumenyu, khumbula ukuthi uma kukhona okungenani abantu abangu-6 etafuleni, thina, ngaphandle kokuqaphela, sidla izikhathi ezingu-2-3 ngaphezu kwalokho esikufunayo.
Yidla kancane, qaphela - ngabe udla ngoba uzizwa uthanda, noma ngoba omunye umuntu edla? Uma unenkinga yokuzilawula, cabanga ngezinye izindlela kuma-brownies ngaphambi kwesikhathi. Kepha ungazinqabeli amaswidi ngokweqile - kuvusa ukonakala kuphela.
Ukukhathala ngemuva kokuzivocavoca
Uma uzivocavoca, ungase ulangazelele amaswidi ngemva kokuzivocavoca. Ukuzivocavoca kunciphisa izitolo ze-glycogen zesibindi, umzimba udinga ukugcwaliswa kwezinsiza.
Udinga i-refueling evamile yama-carbohydrate ayinkimbinkimbi njengezinhlamvu ezigcwele, izithelo, imifino. Zama ukugwema ukudla okune-carb ephansi.
Ushukela njengesidakamizwa
Ushukela oweqile ungaholela ohlotsheni lokulutheka lapho uzizwa sengathi awukwazi ukwenza ngaphandle kokunambitheka okumnandi kanye nemiphumela yako epholile. Ushukela awunakuqhathaniswa, yebo, nezidakamizwa noma utshwala, okungaholela ekubeni umlutha wangempela womzimba. Endabeni kashukela, sikhuluma kakhulu ngokuncika kwengqondo. Khumbula ukuthi ushukela omningi awukwazi ukwanelisa izikhungo zokuzijabulisa ebuchosheni. Wonke ama-calories azomoshwa!
Yenza uhlelo lokunciphisa kancane kancane inani likashukela owudlayo. Gcina idayari yokudla, gcina ithrekhi yawo wonke amaswidi adliwe emini, cabanga ukuthi unganciphisa kanjani ukudla kwakho ushukela kwasekuqaleni. Indawo elula ukuqala ukukhawulela i-soda nezinye iziphuzo ezinoshukela. Umgomo wakho uwukufinyelela isimo sengqondo esivinjelwe futhi esilinganiselwe maqondana noshukela.