Okuqukethwe
Ukwehlisa isisindo ngemikhawulo yokudla kungashesha futhi kwehle. Ukudla okunomkhawulo wesikhashana ngemuva kokulahlekelwa isisindo esisheshayo, futhi amasistimu okunomsoco wesikhathi eside angemuva kokuhamba kancane. Indlela ngayinye inezinzuzo nezinkinga. Ake sibheke ukuthi lokhu kudla kuhluke kanjani, ukuthi umzimba wethu uphendula kanjani kuzo, nokuthi yini okuhle nokubi ngayo.
Ukudla kwesikhashana
Ukudla kwesikhashana kufaka phakathi i-mono-diets, okubandakanya ukudla umkhiqizo owodwa kuphela noma uhlobo olulodwa kuphela lokudla izinsuku ezingama-5-10. Lokhu kungukudla: i-apula, ushokoledi, i-kefir, inkukhu, ukudla kwamacembe ayi-6.
Ukwehlisa isisindo kuzo kwenzeka ngokunciphisa ama-calories, ukulahlekelwa uketshezi nokulahlekelwa isisindo semisipha. Ngakho-ke, ezinsukwini zokuqala zokudla, ngenxa yokwehla okukhulu kwamakhalori, umzimba ulahla amanzi. Bona ukuthi kwenzekani. Kanye nokuqukethwe kwekhalori, inani lama-carbohydrate ancishisiwe, okuthi, ngokudla okujwayelekile, umzimba ugcine ngendlela ye-glycogen esibindi nasemisipha, ifake amafutha amaningi. IGlycogen ingumthombo wamandla we-carbohydrate emzimbeni. Kumuntu omdala, ivolumu yayo icishe ibe ngama-300-400 amagremu, kepha igremu ngalinye le-glycogen libopha amagremu amane amanzi. Ngokushoda kwama-carbohydrate namakhalori, usebenzisa i-glycogen etholakalayo bese ulahlekelwa ngamanzi, kepha lapho nje ubuyela ekudleni okunempilo, umzimba uzobuyisa izinqolobane zawo. Lokhu kujwayelekile futhi kusemzimbeni, kepha akuhlangene nokushiswa kwamafutha.
Lapho izitolo ze-glycogen seziphelile, futhi uqhubeka nokuhlala ekudleni kwe-mono, umzimba wakho uqala ukusebenzisa izicubu zawo njengomthombo wamandla. Futhi njengoba imisipha isinda ngaphezu kwamanoni, uyaqhubeka nokubheka okungathandeki esikalini. Umzimba uchitha amanoni endaweni yokugcina - lona “umqamelo wawo wokuphepha” uma kwenzeka ulamba.
Akunakwenzeka ukuhlala ekudleni "okusheshayo" isikhathi eside kunesikhathi esinikeziwe, ngoba uhlelo lwezinzwa luphelile, ukuzivikela komzimba kuya kuba nzima, futhi kuphazamiseka izifo ezahlukahlukene zomgudu wamathumbu. Ukudla kwesikhashana kuvame ukuphela ngokudla ngokweqile. Abantu abaningi abanciphisa isisindo baye babona umphumela we-yo-yo, bethathwa yizidlo ezinjalo.
Izinzuzo nezingozi zokudla kwesikhashana
Izazi zokudla azikuthathi njengokudla okuqinile njengecebo lesisindo lesikhathi eside, kepha zingazincoma ngezikhathi ezingavamile. Isibonelo, lapho isiguli silungiselela ukuhlinzwa futhi sidinga ngokuphuthumayo ukwehla amakhilogremu ambalwa, noma lapho umcimbi obalulekile usemakhaleni akho futhi udinga ukunciphisa isisindo saso nganoma iyiphi imali.
Ngakho-ke, futhi, ukudla kwesikhashana kufinyelela okukodwa kuphela:
- Ukwehla kwesisindo esisheshayo - hhayi amafutha, kepha isisindo.
Kunokubi okuningi:
- Amakhilogremu alahlekile azobuya nakanjani;
- Ukukhungatheka kokuhlangenwe nakho okubi;
- Ukulahleka kwesisindo semisipha nokuncipha komzimba;
- Izinkinga zamathumbu;
- Ukuwohloka kokuzivikela komzimba;
- Ukuphazamiseka kweHormonal uma ukudla bekuqhubeka.
Ukudla kwesikhathi eside nezinhlelo zokudla okunempilo
Ukudla okudla isikhathi eside kufaka izinhlelo zokudla okunempilo ezingalandelwa kuze kube amasonto ayi-6-8. Lokhu kungukudla: Atkins, Ducan, Japanese, Kremlin, protein-carbohydrate alternation nokunye. Ukwehla kwesisindo lapha futhi kwenzeka ngenxa yokulahleka koketshezi ngenxa yokwehlisa usawoti noma ama-carbohydrate. Okokuqala, kukhona ukulahleka okusheshayo kwama-1,5-2 kilograms, bese ukwehla kwesisindo kwehla. Ukulahleka kwesisindo semisipha kuvinjelwa inani elanele lamaprotheni ekudleni, kanye nokuzivocavoca umzimba njalo.
Lokhu kudla akudli kakhulu kuma-calories njengokudla kwesikhashana, ngakho-ke kungalandelwa isikhathi eside, kepha ukwehla kwesisindo ngeke kusheshe.
Izinzuzo nezingozi zokudla okudla isikhathi eside
buhle:
- Uhlu olubanzi lokudla okuvunyelwe uma kuqhathaniswa nokudla kwesikhashana;
- Ukudla okwanele kwekhalori;
- Amandla okuthuthukisa imikhuba efanelekile nokugcina umphumela ngemuva kokudla.
bawo:
- Ubungozi bokungalingani kwe-hormonal nokushoda okunamandla kwekhalori isikhathi eside;
- Ukwephula ibhalansi yamanzi-usawoti, uma ukudla kuhilela ukukhishwa kasawoti;
- Ingozi yokuthuthukisa ukuphazamiseka kokudla.
Awukwazi ukuqhubeka nokudla kuze kube phakade. Ngakho-ke, ngemuva kokuphothulwa kwayo, abaningi babuyela endleleni yokuphila eyaletha esifundazweni ngaphambi kokudla futhi babuye bakhuluphale. Lokhu kwenzeka ngoba ngalesi sikhathi bekungeke kwenzeke ukuthuthukisa imikhuba ezovumela ukugcina imiphumela. Kunezifundo eziningi zesayensi ezikhombisile ukuthi ukudla okunomkhawulo akunikezi imiphumela yesikhathi eside, kepha kuholela ekudleni ngokweqile nokuzuza kwesisindo.
Ukudla okwesikhashana nokwesikhathi eside kunento eyodwa efana ngayo - konke kuhloselwe ukukwenza udle amakhalori ambalwa ngandlela thile. Ngakho-ke kungani uzihlupha ngokunikela ngokudla okuthandayo ngenkathi ungalahla isisindo ngokukhululeka ngokubala ama-calories nokuthuthukisa imikhuba efanele?