Ukudla okunomsoco kwezemidlalo. Iqiniso ngokudla nokuqina komzimba.

Uma ungakuqapheli ukudla kwakho ukuze wehlise isisindo ngisho nokuvivinya umzimba njalo akunakwenzeka. Ungawakha kanjani amandla kwezemidlalo, ukuze sisebenze futhi siphephe? Kungenzeka yini ukuhlanganisa ukuqina nokudla? Ingabe ikhona enye indlela yokubala ama-calories? Izimpendulo zale mibuzo zifundwe ngezansi.

Kepha okokuqala, ake siphinde sikhumbule umthetho oyisisekelo wokwehlisa isisindo. Ukudla okunomsoco kungu-80% wempumelelo ekulweni nesisindo esiningi, ukuqina kuphela okungama-20% asele. Yebo, awukwazi ukwakha indawo futhi ngeke uqinise imisipha ngaphandle kwezemidlalo. Kodwa-ke, ngaphandle kokunikezwa okulinganiselwe ngeke ukwazi ukususa amafutha. Ngakho-ke, uma usuthathe isinqumo sokuzivocavoca umzimba, vele ulungele ukuthatha ukulungisa ekudleni kwakho.

Ukudla VS ezemidlalo: yini ongayidla ukuqina?

1. Indlela engcono kakhulu yokudla okunempilo kwezemidlalo

Indlela enhle kunazo zonke yokudla kwezemidlalo ibhekwa njengeyiyo ukubala ama-calories, amaprotheni, amafutha nama-carbohydrate. Indlela enjalo izosiza ekwenzeni indlela odla ngayo ibhalansise ngangokunokwenzeka. Phambilini ishicilele i-athikili eningiliziwe yokuthi ungabala kanjani ama-calories. Kusele nje ukwengeza ukuthi amaprotheni, ama-carbohydrate namafutha kufanele abe kulayini olandelayo: 30-40-30. Ukubala okuningiliziwe kungenzeka usebenzise i-dietaonline yesevisi ebala ngokuzenzakalela izinombolo ze-KBZHU ngokuya ngemininingwane yakho yokufaka: isisindo, ubudala, umsebenzi nendlela yokuphila.

Okubalulekile ukwazi:

  • Ungadli ngaphansi kokudla kwamandla okucacisiwe. Ukudla kwakho kufanele kube nomsoco ngenkathi umzimba ungazami ukushisa imisipha ukuze uthole amandla. Ukudla okunomsoco kuma-calories ayi-1200 (nokuningi ngezansi) kuyindlela eqondile yokubulala umzimba wakho.
  • Ungadluli futhi amanani avumelekile wokudla kwamandla nsuku zonke. Uma uvame ukusebenzisa ama-calories amaningi kunokusebenzisa emini, ngeke wehlise isisindo ngisho nasekuqiniseni komzimba.
  • Ungakhohlwa ukubala amaprotheni, ama-carbs namafutha. Kwezemidlalo kubaluleke kakhulu ukusebenzisa inani elifanele lamaprotheni ukuze ungalahli isisindo semisipha. Bona futhi: ungayibala kanjani i-BDIM futhi yenzani?

2. Izinketho zokudlela ezamukelekayo kwezemidlalo

Uma ubala ama-calories kubonakala kuyindlela eyinkimbinkimbi yokulahlekelwa isisindo, ungakhetha izinguqulo ezithambile zokudla. Isibonelo, ukudla kukaProtasov, iDukan, uhlelo kukhishwe ama-60. Uma ulandela yonke imithetho yalezi zidlo, zingakuholela emiphumeleni emihle. Uhlelo olunjalo lokuphakela kwezemidlalo, yize lungathandeki, kepha kungenzeka. Uma ungeke ukwazi ukudla ngendlela efanele, lokho kudla akukwazi ukukusiza ngalokhu.

Okubalulekile ukwazi:

  • Gwema amakilasi okuqina ezinsukwini lapho uzwa ukuthi udle okuncane kunalokho obekufanele kube yikho. Isibonelo, ukudla okungabanjwanga (uhlelo lususe ama-60), bekungekho imikhiqizo efunwa ekhaya (I-Protasova, iDukan), kwakungekho njongo phakathi nosuku lonke.
  • Ngokudla okunjalo akunconywa ukukwenza kakhulu ukuqeqeshwa (isibonelo, Insanity) futhi eside ukusebenzisa (ngaphezu kwemizuzu engama-45).
  • Musa ukuzibandakanya nokuqina ngesikhathi se- "Ukuhlasela" kusuka kuDucane. Ngalesi sikhathi uzokhawulwa kuma-carbohydrate, ngakho-ke ngeke ube namandla anele ngesikhathi sekilasi.
  • Uma ukhetha phakathi kokubala i-KBZHU nokudla okungenhla, kungcono ukuhamba nenketho yokuqala. Kusebenza ngempumelelo futhi Ephephile indlela yokwehlisa isisindo.

Konke odinga ukukwazi ngokudla okunempilo ngaphambi nangemva kokuzivocavoca umzimba

3. Ukudla okungafuneki kwezemidlalo

Kuyini ukudla kwezemidlalo umzimba ophikisayo? Konke lokhu ukudla okunzima okunemikhawulo emibi ekudleni. Ngokwesibonelo:

  1. Mono, kusekelwe ekusetshenzisweni kwanoma yimuphi umkhiqizo owodwa. Kuyaziwa kubo bonke: i-buckwheat, i-kefir, ilayisi, i-oatmeal diet, njll. Kusobala ukuthi ukudla okungalinganiyo kukuphuca amalungiselelo we-carbohydrate namaprotheni, ngakho-ke ukuqeqeshwa kuzolimaza umzimba kuphela.
  2. "Ukudla kwendlala"lapho udla ngaphansi kwama-calories ayi-1200 ngosuku. Isibonelo, ukudla okudumile kwaseJapan. Izizathu ziyefana nalezi ezichazwe ngenhla: ukungabi namandlacarbohydrate) umzimba uzonxephezela ngemali yemisipha. Nezinto zokwakhiwa kwazo (ngenani elilinganiselwe lamaprotheni) ngeke kube lula.
  3. "Akukho ukudla kwe-carb", ephakamise ukukhipha ukudla kwe-carbohydrate. Ukuze uthole amandla ngesikhathi sokuzivocavoca umzimba udinga ama-carbohydrate. Ngaphandle kwabo, okungenani, uzozizwa ukhungathekile ngesikhathi sokuqeqeshwa. Okubi kakhulu, ukuquleka. Kulokhu, ayikho imiphumela emihle engalindi.

Uma usenqume ukuqhubeka nokudla okuqinile, khona-ke zivocavoca lesi sikhathi kungcono ukugwema ngokuphelele. Ukuqina kusebenza kuphela ngokudla okufanele futhi okunomsoco. Uma ufuna ukunciphisa umzimba futhi uhlale uphilile, umsoco kwezemidlalo kufanele kube:

  • inani elilungile lama-calories;
  • i-PFC efanelekile;
  • ngaphandle kokugxuma okungazelelwe kusuka ku- "zagorow" ngezinsuku zokuzila, futhi ngokufanayo.

Sincoma futhi ukuthi ufunde le ndatshana: Ungaphuma kanjani ekudleni ngendlela efanelekile futhi ephephile: inkambo eningiliziwe yesenzo.

shiya impendulo