Okuqukethwe
Ukwehlisa isisindo, udinga ukusebenzisa amandla amaningi kunalawo owathola ekudleni. Lokhu kwenziwa ngezindlela ezimbili - ngokunciphisa ukudla ngamakholori angamakhulu amaningana nangokwandisa ukuvivinya umzimba ngokuvivinya umzimba nokuhamba ekhaya. Sekuyisikhathi sokuthola ama-nuances wokwenza ukusilela kwekhalori kwesisindo.
Ukuhambisana nebhalansi ye-BZHU
Umsebenzi othakazelisa kakhulu ekudleni kwakho uqala ngemuva kokubala ukuthi mangaki amakhalori owadingayo ukuze wehlise isisindo. Imikhawulo yokudla yingcindezi enkulu emzimbeni, engancishiswa ngokudla okunomsoco kanye nenani elifanele le-BJU.
Amaprotheni, ama-carbohydrate namafutha amuncwa umzimba ngezindlela ezihlukile. Kukhona umqondo womphumela oshisayo wokudla (i-TPE), okusho ukusetshenziswa kwamakhalori ngesikhathi sokugaya ukudla okudliwayo. Lokho wukuthi, uchitha ama-calories ngenkathi udla. Uma udla inkukhu noma inhlanzi, ukusetshenziswa kwekhalori kuphakeme - i-TEP yamaprotheni ngokwesilinganiso ingu-25% wengxenye yamaprotheni adliwayo, uma udla okusanhlamvu nemifino, usebenzisa imali encane - kuma-carbohydrate, i-TEP ifinyelela ku-15%, futhi nini udla amafutha, ungachitha ubuningi be-5% ngamandla womphumela wokushisa ophansi. Ngakho-ke, ukudla okunomsoco kuhlale kunothe ngamaprotheni, ama-carbohydrate aphelele kanye nefayibha yokudla.
Ukulawulwa kwekhwalithi yekhalori
Ikhwalithi kuleli cala ayinqunywa ngentengo noma ngomkhiqizo, kodwa ngenani lokudla okunempilo. Thatha isoseji nenkukhu, isibonelo. Isoseji ebiza kakhulu iqukethe okungenani ama-75% enyama, okunye okusele kuyingxube yamafutha nezithasiselo zokudla. Lokhu akuhlinzeki nganoma yiziphi izinto eziwusizo, kepha inani elikhulu lamafutha namakholori angaphezu kwama-300 nge-100 g ngayinye. Inkukhu yenkukhu icebile kuwo wonke ama-amino acid abalulekile, amaprotheni, amavithamini, amaminerali kanye nama-calories ayi-113 kuphela nge-100 g.
Izinhlanzi ezintsha zinomsoco kunezinhlanzi ezinosawoti, inyama ingcono kunamasoseji, ushizi wangempela we-cottage uphilile kune-cottage shizi, futhi iyogathi yemvelo izoletha izinzuzo eziningi emzimbeni kune-yogurt emnandi. Ngokufanayo, okusanhlamvu - ukucubungula okuncane abadlule kukho, izakhamzimba eziningi abazigcinile futhi nomzimba wakho uzowamunca isikhathi eside. Umsele wesinkwa esimhlophe, ilayisi elimhlophe, ipasta ye-premium yelayisi elinsundu, isinkwa sokudla okusanhlamvu okuphelele, ne-durum pasta. Khetha okusanhlamvu okugcine igobolondo lalo. Yidla imifino yonyaka, izithelo, namajikijolo.
Khumbula, ngisho nokudla okunempilo kakhulu kungonakaliswa ngendlela okuphekwa ngayo. Gwema ukuthosa emafutheni. Fry ku-non-stick skillet, ubilise, ubilise, ubhake, i-grill, i-multicooker, noma i-boiler kabili.
Ukudla okunethezeka
Ososayensi baqinisekisile ukuthi ukudla okunethezeka kunikeza imiphumela emihle kakhulu. Ngezindlela eziningi, induduzo incike ebangeni lokudla. Ungaphikisana isikhathi eside okuyikho okulungile - ukudla izingxenyana kambalwa ngosuku noma ukuvama kokudla akunandaba. Iqiniso ngukuthi kufanele ukhululeke.
Ukudla okunomkhawulo kuzoba lula kulabo abasanda kuqala ukunciphisa umzimba. Okuqukethwe kwekhalori ekudleni kwabaqalayo kuphezulu kakhulu. Ngeke kube lula ukusabalalisa ama-calories ayi-2000 okudla kwangempela ngezidlo ezintathu ngosuku. Kubantu abancane kakhulu abadinga ukwehlisa ama-5 kg kuphela, kunalokho, ngeke kube lula ukusabalalisa i-1400 kcal ngaphezulu kokudla okungu-6.
Ngaphezu kwalokho, abantu abanesifo sikashukela, i-gastritis, ukukhuluphala ngokweqile, noma abantu abane-insulin ephezulu kakhulu bangathola izinzuzo ezengeziwe zokudla okuhlukanisiwe.
Ukwanda kancane kancane kokusetshenziswa
Vele, ungalahlekelwa isisindo ngaphandle kokuzivocavoca umzimba, kepha umphumela uzohamba kancane, futhi ukubukwa kwesibuko ngeke kukujabulise. Kubalulekile ukuqonda ukuthi ukudla okunomsoco kusenza sibe mncane, futhi ukuvivinya umzimba kusenza sibe ngabasubathi. Ezemidlalo zenza umzimba ulingane, unwebe futhi zithuthukise izilinganiso zomzimba ngokuqinisa izicubu zomzimba. Ngaphandle kwemisipha, umzimba ubukeka ukhululekile futhi ubambe ongezansi. Futhi umsebenzi womzimba unikela kakhulu ekusetshenzisweni kwekhalori.
Umthetho obaluleke kakhulu ekwakheni ukusilela ngomsebenzi ukwenza kancane kancane. Abantu abangazange basebenzise umzimba ngaphambilini bangaqala ngokuhamba ngokujwayelekile, bandise ijubane nobude besonto labo. Ngokufanayo nokuqeqeshwa - udinga ukuqala amakilasi ngomthwalo omncane bese uzama ukuzidlula isikhathi ngasinye.
Ngokufanelekile, ukuze ushise amanoni, udinga ukuziqeqesha ngezisindo izikhathi ezingama-2-4 ngesonto, wenze okungenani imizuzu eyi-150 ye-cardio futhi uhambe ngezinyathelo eziyizinkulungwane eziyi-10 nsuku zonke, kepha udinga ukuza kancane kancane kulokhu. Ngakho-ke umzimba wakho uzozivumelanisa nokucindezeleka futhi uzobe ukhululekile ukugcina isigqi esithathiwe. Umsebenzi uzoba yingxenye yempilo yakho, hhayi isijeziso.
Uma kukhulunywa ngokusebenza, kubalulekile ukuthola ibhalansi phakathi kokuzivocavoca ejimini noma ekhaya nokuhamba ekhaya. Njengoba wazi, lokhu okusizayo kusiza ukusebenzisa amakholori amaningi kunokusebenza okunamandla kakhulu.