Okuqukethwe
Umphathi ojwayelekile usebenzisa okungenani amahora ayisishiyagalolunye ehhovisi. Imvamisa akaboni ukuthi yikuphi ukudla nokuthi udla malini ehhovisi phakathi nosuku lokusebenza. Ngasikhathi sinye, kokubili ukudla kwasemini nokudla okulula ehhovisi kufanele ukunakwa okukhethekile.
Akukona nje ukuthi ukudla okungalingani ngesikhathi “samahora omsebenzi” kungaholela ekudleni ngokweqile. Kanye nokusinda ngokweqile, izinkinga zempilo, ukucindezeleka, ubuthakathaka, intukuthelo nezinye izinkinga. Ubuchopho bethu budinga ukudla ukuze busebenze kahle kakhulu usuku lonke.
Ngosizo lwabezokudla abaphezulu, siqoqe imibono emihle yokudla okulula okunempilo ehhovisi. Kepha okokuqala, ake sizame ukuthola ukuthi umuntu osebenzayo kufanele adle kangaki.
Uhlelo lokudla
Kubalulekile ukukhumbula ukuthi amakhefu phakathi kokudla akufanele adlule amahora angu-4 - 5 kubantu abadala. Ukuze kungabikho ukujama kwenyongo. Lokhu kulandela ukuthi udinga ukudla ehhovisi kaningi. Kodwa-ke, kusho ukuthini kaningi? Izikhathi ezi-5 ngosuku, noma mhlawumbe u-8? Kumele uvume ukuthi kunzima ukucabanga ngomuntu osebenza ehhovisi ehlafuna njalo; bephethe amabhokisi emini anokudla.
Okwamukeleka kakhulu kumuntu ojwayelekile osebenza ehhovisi kuzodliwa izikhathi ezingama-4-5 ngosuku. Okungukuthi, ukudla okuyinhloko okungu-2-3 nokulingana okulinganayo kokudla okulula. "Le ndlela izosindisa umzimba wakho ekwehliseni amazinga kashukela egazini, okwenza lokho" ngesihluku "kwesifiso" nokunqamuka kwenyongo emibhobho yenyongo, "kuchaza isazi sokudla. Ngaphezu kwalokho, umzimba uzojwayela ukunakekelwa futhi "wondliwe" njalo. Ngakho-ke izomane iyeke ukubeka eceleni yonke ibha noshokoledi ibha.
Uzobona nokuthi uma ubuya ekhaya uvela emsebenzini. Awuyizwa indlala enamandla, okusho ukuthi ngeke ukhiphe isiqandisi.
Ukulandela ukudla okufanele futhi okulinganiselayo, ithanga eliphakathi kwezikhathi lapho udla khona ehhovisi akufanele libe ngaphansi kwamahora ama-2.5. Ukuhlala ehhovisi amahora angu-8-9, udinga ukudla kwasemini futhi okungenani ube nokudla okulula okumbili. Owokuqala uphakathi kwasekuseni nasekuseni, kanti owesibili uphakathi kwesidlo sasemini nesasebusuku. Ngokuqala ekuseni kosuku olusebenzayo, inani lokudla okulula lingakhuphukela ku-3-4. Ngenkathi kunciphisa isisindo sengxenye.
Isisindo eseqile
Ososayensi baseNdiya nabaseMelika kade benza ucwaningo ngokudla. Iziphetho zabo zilula futhi ziqondile: ukudla okuvamile, okungukuthi, ngasikhathi sinye, kunciphisa amathuba okusinda ngokweqile. Abaphenyi bahlukanisa lezi zihloko ngamaqembu amabili futhi bonke banikezwa ukudla okufanayo kwekhalori.
Umehluko kwaba ukuthi iqembu elilodwa lalinamathela ohlelweni futhi lathola ukudla okunengqondo nangesikhathi; ngenkathi omunye edla ngokungahleliwe nangokuzenzekelayo usuku lonke. Isisindo eseqile ekugcineni kokuhlolwa sitholwe ezifundweni ezivela eqenjini lesibili.
Ngokusho kososayensi, umzimba wabantu abavela eqenjini lokuqala ujwayele ukuthola ukudla ngesikhathi esithile. Ngenxa yalokhu, kusungulwe izindlela ezizinzile zokufaniswa kwayo. Ngaphezu kwalokho, walahlekelwa yisidingo sokuqongelela amanoni ukuze azinikeze lokho okubizwa nge- "reserve strategy".
Ungalilungisa kanjani ibhokisi lesidlo sasemini ozolidla ehhovisi
Ngokwenzayo, indlela elula futhi eyonga kakhulu yokudla ehhovisi ukuqoqa ukudla okulula kwehhovisi lakho emabhokisini anamuhla asemfashinini. Okungukuthi, ukubeka konke ohlelile ukuhamba nakho uye ehhovisi ngeziqukathi ezihlukene namaseli.
Faka izithako eziningana ebhokisini lakho lesidlo sasemini ngasikhathi sinye. Ama-carbohydrate ayinkimbinkimbi azokugcina ungalambi ngokushesha (imifino, okusanhlamvu okuphelele); amafutha (izinhlobo ezahlukene zamafutha yemifino, ukwatapheya, amantongomane, imbewu); i-fiber yokugaya okunempilo (okusanhlamvu, futhi imifino, izithelo ezingenashukela, i-bran)
Inketho enhle: ucezu lwenyama ebilisiwe (inyama yenkomo, ikalikuni, noma inkukhu); kanye nemifino enjengekhukhamba, upelepele wensimbi, izaqathe, noma iqabunga leklabishi. Faka ushizi onamafutha amancane, uthathe ibhodlela le-yogurt yokuphuza. Ngenye indlela, isemishi elenziwe ngesinkwa sokudla okusanhlamvu nocezu lwenhlanzi noma ushizi; cottage shizi ngamakhambi noma imifino.
Imifino emisha izosiza futhi ukuvimbela noma ukwanelisa umuzwa wendlala. Ukhukhamba, izaqathe ezisencane ezinamanzi, ama-radishi, upelepele ohlakaniphile, utamatisi ovuthiwe, amakhambi, njll. Lokhu akukhona nje kuphela amavithamini "aphilayo", ama-enzyme, nama-antioxidants anama-carbohydrate, kodwa futhi nefayibha ewusizo ezosekela umuzwa wokusutha nokusebenza. “Vele uhlele kusengaphambili ukuthi yini ozoza nayo emsebenzini.
Uma ungumthandi wemikhiqizo yobisi, sebenzisa ingilazi ye-yogurt yemvelo noma i-kefir. Esikhundleni samasemishi amasoseji, khetha isinkwa se-cereal esinoshizi namakhambi. Hhayi-ke, uma ngokwesiko ubungenaso isikhathi esanele sokuzithengela okuthile okusha nokunempilo, othandekayo wakho. Yidla idlanzana lamantongomane angagazingiwe kanye nezithelo ezomile okungenzeka zikulindile edeskini lakho lasehhovisi.
Ukudla namaswidi okuzodliwa ehhovisi
Cishe wonke umuntu osebenza ehhovisi “unephuzu elibuthakathaka” elilodwa - elimnandi. Kuhlala kunokuthile okumnandi etafuleni lakho (eligqokeni) noma kwamakhelwane - ushokoledi, amaswidi, amakhukhi, amabhanisi namanye amaswidi. Kubonakala kungenakwenzeka ukubenqaba kanye nenkomishi yetiye noma ikhofi phakathi nosuku lokusebenza, lapho kunemikhawulo engaguquki, imihlangano, izingcingo, imibiko.
Kepha, ngokusho kodokotela, lokhu kufanele kwenziwe unomphela. Isinyathelo sokuqala maqondana nalokhu kufanele kube ukudla okuyisisekelo okuvamile - ibhulakufesi, isidlo sasemini, isidlo sakusihlwa. Ngemuva kwalokho umzimba ngeke uhlangane nengcindezi eyengeziwe, ofuna ukuyidla ne-croissant noma idonathi.
Okuyindida ukuthi abantu abaningi basebenzisa ngokweqile itiye elimnyama, ikhofi namaswidi njengesithomalalisi sokucindezela ukukhulisa amazinga e-serotonin. Kodwa-ke, i-caffeine kulezi ziphuzo, ushokoledi owedlulele, kanye ne-soda iyashesha ukuqeda i-adrenaline, kumane kwandisa ingcindezi.
Ngeke uthole amagama anomusa ngamaswidi, ukudlulela kwawo okungeke kuholele ekuguleni kuphela, ukuguga ngaphambi kwesikhathi, isisindo eseqile, kepha neminye imiphumela emibi. Amajikijolo esizini nezithelo ezimbalwa zokudla okulula kuhle ukujabula. Futhi esikhundleni samaswidi, khetha ibha ye-muesli noma ucezu woshokholethi omnyama netiye.
Ezinye izinto ezinhle emsebenzini zingashintshwa ngenani elincane loju lwetiye le-mint noma idlanzana lezithelo ezomisiwe. Lokhu kudla okulula kuzosiza umzimba wakho ngokugcina imizwa yakho.
Kungani amaswidi amabi kangaka emsebenzini? “Uma uthanda ukudla amaswidi, izindlala zakho ze-adrenal zizohlala zisesimeni sokuqina (hyperfunction). Kungagcina kuholele ekugqokeni, ekukhathaleni, futhi, ekugcineni, ukwehluleka. Izindlala ze-adrenal ezigugile zingenye zezimbangela ze-muscle atrophy kanye nokuvela kokufakwa kwamafutha nokuguga. Lokhu akubalwa ukweqa okubukhali kushukela wegazi, okuguqulwa kube ngamafutha, okuholele ekukhuluphaleni nasesifo sikashukela.
Kufanele ushiye kuphela izinketho ezilandelayo: izinhlanganisela ezahlukahlukene zezithelo ezomisiwe - amabhilikosi omisiwe, umlimi unquma, omisiwe, ama-apula, amadethi; amakhiwane ane-Adyghe ushizi noma i-cottage shizi enamafutha amancane; Ama-apulauce angenashukela; iyogathi enamafutha amancane nganoma yisiphi isithelo; ushokoledi omnyama onama-alimondi. “Kodwa-ke, kuhle ukukhumbula ukuthi konke kuhle ngokulinganisela!
Isiphetho
Ukulandela imithetho yokuthi ungadla kanjani ehhovisi ngokudla okunempilo nokufanele usuku lonke akunzima njengoba kungabonakala ekuqaleni. Kulabo bantu abangakulungele ukuzenzela amalungiselelo okuzenzela. Noma kulabo abangafuni ukuphatha ukudla okulula, kunezinsizakalo ezikhethekile zokulethwa kokudla okunempilo (imvamisa esekulungisiwe) ehhovisi.
