Dala uhlelo lwakho lokudla okunempilo Yidla ukudla okufanele bese ukwazi ukulawula ukudla kanye nesisindo sakho. Esikhundleni sokudla okunama-kilojoule amaningi nokudla okunenqwaba yamanzi, khetha izithelo nemifino enekhalori ephansi. Faka okusanhlamvu okugcwele i-fiber ekudleni kwakho: i-oatmeal, okusanhlamvu, i-pasta nesinkwa. I-fiber, noma ikakhulukazi, i-fibre engancibiliki, ikwenza uzizwe ugcwele ngoba kuthatha isikhathi eside ukuthi umzimba uyigaye. Futhi uma kungekho umuzwa wendlala, kungani udla?
Ungeqi ukudla
Umphumela wendlala uwukudla ngokweqile. Ungoti wezokudla okunomsoco uSarah Raiba utusa ukuthi konke ukudla kufake phakathi ukudla okunothe ngamaprotheni, amafutha, nama-carbohydrate. USarah uphakamisa ukuthi angadli ukudla, kodwa adle ezingxenyeni ezincane izikhathi ezingu-4-6 ngosuku: hlukanisa isidlo esiphekiwe sibe ama-servings angu-2 futhi uyidle ngokugijima okungu-2 ngokuhlukana kwamahora angu-2. Ngaphezu kwalokho, weluleka ukuba adle kancane, ngaphandle kokujaha noma kuphi, futhi uzame ukungalokothi uhambe ngaphandle kokudla amahora angaphezu kwama-3. Thola ukulala ngokwanele Ukulala nama-hormone amazinga athinta isifiso sokudla. Izinga le-hormone ghrelin, elibonisa indlala, kanye ne-leptin, ekhombisa umuzwa wokusutha, lincike kwikhwalithi nenani lokulala. Uma ungalali ngokwanele, amazinga e-ghrelin ayakhuphuka kanye namazinga e-leptin ehla, uyalamba futhi ulangazelele ukudla okunamafutha. Ukuze ungabi yisisulu, ososayensi batusa ukulala amahora angu-7-9 njalo ebusuku. Phuza amanzi amaningi Amanzi mahle ekulawuleni ukudla kanye nesisindo ngoba ayakugcwalisa futhi awanawo amakhalori. Phuza izingilazi ezi-2 zamanzi ngaphambi kokudla ukuze unciphise isifiso sokudla. Ngezinye izikhathi, lapho umzimba uphelelwe amanzi, izimpawu zamanga zithunyelwa ebuchosheni. Uma ucabanga ukuthi ulambile, esikhundleni sokujaha ukudla, phuza amanzi bese ulinda imizuzu eyi-10. Mhlawumbe kwakuyi-alamu yamanga. Itiye elihlaza liphinde licindezele isifiso sokudla. Iqukethe i-catechin, eqinisa amazinga kashukela egazini futhi ithuntubeze umuzwa wendlala. Umthombo: healthliving.azcentral.com Ukuhumusha: Lakshmi