Imenyu yokudla okunempilo yokwehlisa isisindo: Ungadla kanjani?

Umbuzo wokuqala obekela inselelo ama-dieters: ungakha kanjani indlela odla ngayo? Njengoba wazi, ukususa isisindo esiningi, esanele ukuzivocavoca umzimba njalo, udinga ukucubungula imikhuba yakho yokudla. Sikunikeza imenyu yokudla okunempilo yokwehlisa isisindo, ekusiza ukuthi uzulazule lapho uhlela indlela odla ngayo.

Imithetho eyi-10 ebalulekile mayelana nokudla okufanelekile okwehlisa isisindo

Ngaphambi kokuqhubeka nencazelo eningiliziwe yemenyu yokudla efanelekile yokwehlisa isisindo, kukukhumbuza ngemithetho eyisisekelo yokwehlisa isisindo. Yilokho okubalulekile ukwazi ukuthi wonke umuntu wehlisa isisindo!

1. Yehlisa isisindo kusuka kokushoda kwekhalori, hhayi ukudla okunomsoco ngakunye. Uma sidla okuncane kunalokho okudingwa ngumzimba ukuthola amandla, iqala ukusebenzisa i-Reserve Reserve ngendlela yamafutha. Lokhu kuzoqala inqubo yokwehlisa isisindo. Yini oyidlayo, nini, nokuthi iyiphi inhlanganisela oyidlayo - konke lokhu akubalulekile. Uma udla ukusilela kwama-calories, bese ulahla isisindo.
2. Konke ukudla, noma ngabe ukubize kanjani, kuhloselwe ukwenza umuntu adle kancane futhi adale ukushoda kwekhalori okudingekayo. Ukudla okunomsoco okuncane kutholakala ngemikhawulo ekudleni okudla ukudla okungenamsoco futhi ulahla "udoti wokudla." Imvamisa, lokhu kwanele ukugcina ukushoda kwekhalori, noma ungacabangi izinombolo zokuqukethwe kwekhalori ngqo (noma ngokudla okulungile, ungadla ngensalela futhi kube ngcono).
3. Ngakho-ke uma ufuna ukunciphisa umzimba, asikho isidingo sokudla ukudla okulungile kuphela: inkukhu, i-buckwheat porridge, isidlo se-cauliflower, i-fat-fat cottage shizi, nesaladi yemifino emisha. Ayikho imikhiqizo ngokwayo enomthelela ekuzuzeni isisindo, kodwa inani eliphelele lama-calories.
4. Ngamafutha, ufulawa, nemikhiqizo enoshukela kulula kakhulu ukwenza insalela yamakholori, ngakho lokhu kudla kufanele kukhawulelwe. Kodwa uma ukwazi ukufaka lokhu kudla esivumelwaneni sakho sekhalori, ungakudla ngaphandle kokulimala ekunciphiseni isisindo.
5. Kodwa-ke, kungcono ukunamathela kwimenyu ukudla okufanele: hhayi ukwehla kwesisindo kwasekuqaleni, kanye nempilo yabo. Khumbula ukuthi ukudla okusheshayo namaswidi akunanani lokudla okunomsoco futhi kulimaza umzimba uma kusetshenziswa kakhulu.
6. Ngokuqondile ukwehlisa isisindo, isikhathi sokudla asibalulekile, ngakho-ke akudingeki ukuthi ushintshe ngokuphelele indlela odla ngayo nenqubo yakho. Khumbula nje ukuthi ukulungiselela imenyu efanelekile yosuku kukusiza ukuthi udle okulinganiselayo, unciphise umuzwa wendlala, uthuthukise imikhuba emihle yokudla, futhi uthuthukise umsebenzi wepheshana lamathumbu.
7. Amaprotheni, amafutha, nama-carbohydrate awanamthelela omkhulu ekwehliseni isisindo. Ukunciphisa okubaluleke kakhulu ukudla okuphelele kwekhalori. Kepha lezi zibalo zibaluleke kakhulu ekulondolozeni imisipha (amaprotheni), amandla anele (ama-carbohydrate), ukusebenza okujwayelekile kohlelo lwamahomoni (amafutha).
8. Imikhiqizo ingahlanganiswa epuletini nganoma iyiphi indlela, futhi ayithinti inqubo yokunciphisa umzimba. Uma ufuna ukubamba ukudla okwehlukile noma uhlanganise ukudla ngendlela ejwayelekile - ngiyacela.
9. Isincomo esilandelayo singenye yemenyu ejwayelekile yokukhethwa kokudla okufanele nsuku zonke. Ungakha imenyu evumelana nezici zakho, hhayi ukuthi ugxile "emithethweni yokudla." Uma ubheka ama-calories, amaprotheni, ama-carbohydrate, namafutha, unesandla samahhala: ukwehlisa isisindo, yidla ngaphakathi kwe-PFC.
10. Ukusatshalaliswa kwamaprotheni kanye nama-carbohydrate usuku lonke, ukudla kwasekuseni okufanele nokudla kwakusihlwa, ukudla okuthile ngaphambi nangemva kokuzivocavoca kuyisitini esengeziwe ekwakhiweni komzimba kodwa hhayi ukhiye. Zihambisana kakhulu esigabeni sokugcina sokufaka isihlabathi emzimbeni futhi usilethe esimweni esifanelekile.

Ngamafuphi. Impikiswano yokwehla kwesisindo ihlala yehlela ekudleni kungakhathalekile ukuthi udla kanjani kanye nemenyu yosuku ngalunye. Kungakho ukubala amakhalori kuyindlela engcono yokwehlisa isisindo ngoba uzohlala uhlelela ukudla ngokubona kwayo ngaphansi kwemithetho yayo i-PFC.

Ukudla okunomsoco kuyithuluzi elengeziwe lokwehlisa isisindo, elizokusiza ushintshe imikhuba yokudla futhi udle izinzuzo ezilinganiselayo nezempilo.

Imenyu yokondleka okufanele kwesisindo

Kubalulekile ukugcina engqondweni lapho imenyu ihlela ukudla okufanele nsuku zonke:

• Ukudla kwasekuseni kufanele kucebe ngama-carbohydrate anzima ukuthola amandla usuku lonke.
• Ama-carbs asheshayo (amaswidi, ama-dessert, izithelo ezomisiwe) kudliwa kakhulu ekuseni.
• Ukudla kwakusihlwa kuyathandeka ukwenza ikakhulukazi amaprotheni.
• Isidlo ngasinye kufanele sifake i-fiber (imifino emisha, i-bran, okusanhlamvu okuphelele, izithelo).
• Khohlwa umthetho othi "ungadli ngemuva kuka-18.00," kepha kungcono ungadli kungakapheli amahora ama-2-3 ngaphambi kokulala.
• Sabalalisa amakhalori wosuku cishe ngezilinganiso ezilandelayo: 25-30% ngeSidlo sasekuseni, 30-35% ngesidlo sasemini, 20-25% isidlo sakusihlwa, u-15-20% uyadla.
• Amahora we-1-2 ngaphambi kokuzivocavoca kungcono ukudla ama-carbs kungakapheli imizuzu engama-30 ngemuva kokuvivinya kwakho - amaprotheni we-carbs +.

Phinda uthi ukulahleka kwesisindo kuyinto ebaluleke kakhulu ukugcina ukushoda kwekhalori lonke kosuku. Kepha ngokombono wokondleka, impilo, amandla, ukusebenza komzimba okujwayelekile, nokunciphisa ubungozi bokuwohloka, kungcono ukulandela le mithetho engenhla.

Imenyu eyisampula yokudla okufanele ngosuku:

• Ukudla kwasekuseni: Amakhabhohayidrethi ayinkimbinkimbi
• Ukudla kwasekuseni kwesibili: Ama-carbohydrate alula
• Ukudla: Amaprotheni + AmaCarbs + Amafutha. Qiniseka ukuthi ufayibha.
• Isidlo sasemini: Ama-carbohydrate, amafutha angaba kancane
• Dinner: Amaprotheni + fibre okungcono

Sethula izinketho zemenyu eziningana zokondleka kwesisindo. Lezi yizibonelo nje zezinketho ezithandwa kakhulu futhi eziyimpumelelo zeBhulakufesi, isidlo sasemini nedina ezitholakala kakhulu ekunciphiseni. Ungaba nemenyu yakho yokudla okunempilo usuku ngalunye ngokuya ngezidingo zomuntu ngamunye.

Ukudla kwasekuseni:

• Iphalishi elinezithelo / izithelo ezomisiwe / amantongomane / uju nobisi (okufana kakhulu - i-oatmeal)
• Amaqanda aqhekeziwe ngesinkwa sikakolweni ophelele
• Ama-sandwich anesinkwa sokudla okusanhlamvu noma ama-crackers
• I-Osama bin (hlanganisa amaqanda ne-oatmeal kanye nefry ku-skillet)
• I-Smoothie ye-cottage shizi, ubisi nobhanana (kuyinto efiselekayo ukwengeza ama-carbohydrate ayinkimbinkimbi - i-bran noma i-oatmeal)
• Okusanhlamvu okusanhlamvu okuphelele nobisi

Usuku lokudla:

• Okusanhlamvu / ipasta / amazambane + inyama / inhlanzi
• Imifino eshubile + inyama / inhlanzi
• Isaladi + inyama / inhlanzi
• Imifino / side dish + ubhontshisi
• Isobho

Isidlo sasemini yisona sidlo "esingabizi kakhulu"; ungakhetha cishe noma yikuphi ukuhlanganiswa kwezithako ekunambithekeni kwakho.

Dinner:

• Imifino + inyama enciphile / inhlanzi
• Imifino + ushizi + amaqanda
• Ushizi
• I-yogurt enezithelo

Umthamo:

• Ukubhaka kwe-PP
• Nuts
• Izithelo
• Izithelo ezomile
• Cottage shizi noma iyogathi
• Isinkwa sikakolweni / abaqhekezi bonke

Kusukela kokukhethwa kukho kwasekuseni, kwasemini nasekuseni, zenzele imenyu yokudla okunempilo nsuku zonke.

Amakholori abale ngokuzimela ngokuya ngezingxenye zawo kanye nokudla okuthile. By the way, amagajethi anamuhla enza kube lula ngokwanele: Izinhlelo zokusebenza ezingcono kakhulu ezihamba phambili zamahhala zokubala ama-calories.

Buka ukuthi ungadla kanjani kuvidiyo.