Okuqukethwe
Abanye banesiqiniseko sokuthi ukwehla kwesisindo akunakwenzeka ngaphandle kokudla okuqinile. Abanye bayaqiniseka ukuthi ukuvinjelwa okuncane kuphela ekudleni kwanele ukufeza imiphumela oyifunayo nobubunjwa. Kodwa-ke, i-athikili yethu ibhalelwe abantu besithathu. Labo abangawemukeli noma yikuphi ukwephulwa kwamalungelo abo nenkululeko yabo, futhi, ngisho nangaphezulu, noma yikuphi ukuvinjelwa kokudla okunomsoco, kodwa ngasikhathi sinye ngaso sonke isikhathi bafuna ukuhlala benciphile, belungele kakhulu futhi beheha kakhulu.
Konke okudingekayo kulokhu ukuqapha hhayi ubuningi, kepha ikhwalithi yokudliwayo. Nokho, ngaphezu kwalokhu, faka ukudla okuyinkimbinkimbi ekudleni kwakho, ukusetshenziswa okuvamile okungavimbeli kuphela indlala nokuvimbela ukuqoqwa kwezicubu ze-adipose, kodwa futhi kusiza ukukushisa.
Kuyahlaba umxhwele, akunjalo? Kepha akupheleli lapho. Imiphumela yocwaningo kule ndawo kanye nezeluleko zezazi zokudla ezihamba phambili emhlabeni ziyahambisana nesithombe esihle futhi kuqinisa inkolelo yokuphumelela.
Ukudla okunomsoco nokunciphisa umzimba
Izazi eziningi zomzimba zesimanje zithi ukudla, noma ngabe kuyini, akuyona indlela engcono yokwehlisa isisindo. Ngemuva kokunamathela kukho, umuntu ukhohlwa ukuthi ukudla ukudla okunempilo ngobuningi obukhulu akuholeli ekutholeni isisindo nakancane, ngokungafani nokudla ukudla okusheshayo.
Ngakho-ke, akufanelekile ukukhawulela umzimba wakho ekutholeni amavithamini noma amaminerali abalulekile, uqamba indlela odla ngayo ngaphakathi kohlaka lokudla okuthile. Kungcono kakhulu ukuqala ukudla okulungile: yidla noma yini inhliziyo yakho efisayo, ungagxili emaqenjini athile okudla, kodwa ngokulinganisela.
Le ndlela yokudla okunempilo isakazekile emazweni aseYurophu futhi inegama layo uqobo - ukudla okunomsoco. Ngendlela, ukuthandwa kwayo kwanda ikakhulukazi ngemuva kokuthi ososayensi emhlabeni jikelele baqale ukushicilela imiphumela yabo yocwaningo ngemiphumela emibi yokudla okuhlukahlukene emzimbeni womuntu.
Isibonelo, bewazi ukuthi ukudla kwamaprotheni okubonakala kungenangozi akugcini nje ngokuba nomthelela omubi ezithweni zangaphakathi, kepha futhi kuholela ekwakhekeni komdlavuza? Futhi ukusetshenziswa okuhlelekile kokudla okune-one-ingredient (okusanhlamvu okufanayo, imifino noma izithelo) kuholela ekwehleni kokusebenza, amasosha omzimba, izikhalazo zempilo engeyinhle kanye namahlaya "aphilayo" anjengokuthi "ngihlala ekudleni okuthathu, angitholi kwanele okukodwa ”.
Imikhiqizo engu-13 ephezulu yokunciphisa
Ngabe cishe wonke amantombazane aplanethi aphupha ngani, hhayi bona kuphela? Yidla kakhulu futhi unesisindo esincane. Ngemuva kokufunda lolu hlu, uzoqonda ukuthi kusukela manje akuselona nje “iphupho”, kodwa iqiniso langempela. Ngakho-ke, kwasekuqaleni:
Amaqanda. Lesi isiqalo esihle sosuku sabantu abahlela ukulahlekelwa amakhilogremu ambalwa. Futhi konke ngoba kunomsoco kakhulu, futhi kuqukethe inani elikhulu lamavithamini namaminerali awusizo, kufaka phakathi wonke ama-amino acid ayi-9 abalulekile. Futhi ku-yolk kukhona ne-vitamin B12, esiza ukuguqula amaprotheni, amafutha kanye ne-carbohydrate emandleni, okusho ukuthi ikuvumela ukuthi ugcine imimoya emihle nempilo enhle isikhathi eside.
Isithelo segilebhisi. Futhi kunomsoco kakhulu ngenxa yokuqukethwe kwayo kwe-fiber. Ngaphezu kwalokho, yehlisa amazinga e-insulin, ukuze umzimba usebenzise amandla atholwe kahle, ngaphandle kokuwaguqula ube ngamafutha angeziwe. Ukuphuza i-grapefruit noma ijusi kuyo kuzokuvumela ukuthi ulahlekelwe cishe ngama-500 g ngesonto.
I-yogurt, ushizi, noma ubisi. Ngenxa yocwaningo lwakamuva, ososayensi baye bakwazi ukufakazela ukuthi ukudla okuvamile kwe-calcium emzimbeni kunomthelela ekulahlekelweni kwesisindo, hhayi nje ngenxa yokuthuthukiswa komsebenzi wamathumbu. ngokusho kwabo, i-calcium isiza ukuguqula amandla ekushiseni, ukuvimbela ukuqoqwa kwezicubu ezintsha ze-adipose. Futhi esimweni sokungabikho kwayo isikhathi eside emzimbeni, inqubo ephikisanayo iyenzeka. Kodwa-ke, ukusetshenziswa njalo kwemikhiqizo yobisi enamafutha aphansi kusiza ukulahlekelwa yi-70% yesisindo eseqile.
I-oatmeal. Igcwalisa umzimba kahle, futhi yehlisa noshukela wegazi, okweqile okwenza ukuthi kubekwe amafutha.
Ama-apula. Ilungele ukudla okulula. Ziqukethe ama-pectin, abuye alawule amazinga kashukela egazini futhi avimbele ukudla ngokweqile. Ucwaningo lwaseBrazil lukhombisa ukuthi abesifazane abaphakathi kweminyaka engama-30 nengama-50 abadle ama-aphula ama-3 ngosuku, ngaphambi kokudla noma njengengxenye yokudla okuhlukahlukene, banciphile ngama-33% ngaphezulu kwesisindo kunalabo abangasidlanga isithelo. …
I-broccoli. Iqukethe i-sulforaphane, into esiza ukushisa amanoni.
Amantongomane aseBrazil. Bacebile nge-selenium, evumela umzimba ukuthi ukhiqize amandla amaningi futhi ushise namafutha.
Isinamoni. Kuyasiza ukushisa amakhalori kahle, kusheshisa imetabolism futhi kujwayelekile amazinga kashukela egazi, ikuvumela ukuthi uyiqede ngokuphelele ekugcineni. Ukuze wenze lokhu, kwanele ukungeza ezitsheni zakho ozithandayo, ujabulele ukunambitheka okusha.
Inhlanzi. I-tuna, i-salmon, noma ama-sardine asebenza kahle. Ukusetshenziswa kwayo kukhuphula izinga leptin emzimbeni, elinciphisa isifiso sokudla.
Ukwatapheya. Kukunika umuzwa wokugcwala kuze kufike emahoreni ama-5 futhi kujwayelekile amazinga kashukela egazini.
Upelepele. Iqukethe i-capsaicin. Isheshisa imetabolism, ikhuthaza ukushiswa kwezicubu ze-adipose futhi icindezela indlala.
Ingulube enciphile. Faka amaprotheni kanye ne-selenium ekudleni kwakho, futhi inqubo yokwehlisa isisindo izoshesha.
Itiye eliluhlaza. Igcwalisa umzimba ngama-antioxidants, ivuselele imetabolism futhi isize ukuguqula amafutha abe ngamandla. Ngendlela, i-vitamin C, etholakala kwizithelo ze-citrus, inomphumela ofanayo.
Ungakusiza kanjani futhi ukuba unciphise isisindo
- Yidla ngezingxenyana ezincane, ngoba umuzwa wokugcwala ufika kuphela emizuzwini engu-20 ngemuva kokudla. Cabanga ukuthi mangaki amakhalori owengeziwe ongawathola ngalesi sikhathi.
- Thatha uhambo lokuhamba ngaphambi kokudla. Ukuhamba kungasiza ukushisa amanoni futhi kunciphise ukudla.
- Kukhona phambi kwesibuko. Lokhu kuzokukhumbuza inhloso yakho.
- Bheka kaningi ngokuluhlaza okwesibhakabhaka. Ungathenga amapuleti aluhlaza okwesibhakabhaka, izindwangu zetafula ngisho nezingubo. Icindezela indlala.
- Ungadli phambi kwe-TV noma ezinkampanini ezinkulu. Ngakho-ke ukhohlwa ngomqondo wokulingana bese udla kakhulu.
- Phuza uketshezi oluningi. Isheshisa izinqubo ze-metabolic emzimbeni.
- Zithobe ngokudla okulula okulungile: ubhanana, i-apula, amantongomane. Bazokuvumela ukuthi udle okuncane ngemuva kwasemini, ngoba umuzwa wendlala ngeke ube namandla kangako.
- Yenza uhlobo oluthile lomdlalo.
- Yekani imikhiqizo eseqediwe, ikhofi, utshwala namaswidi - kuvusa ukudla ngokweqile. Futhi ungazisebenzisi kabi izinto ezibhakiwe kanye nemikhiqizo kafulawa – awuwadingi amacarbohydrates engeziwe.
- Ukuhlolwa bese ukhipha izimbangela zehomoni yesisindo eseqile.
Futhi okubaluleke kakhulu, zivumele ngezikhathi ezithile amaswidi "anempilo": ushokoledi omnyama, uju, amantongomane noma izithelo ezomisiwe. Azisizi kuphela ukulwa nokuxineka, okuvame ukuba yisizathu esiyinhloko sokudla ngokweqile, kepha futhi zifaka isandla ekukhiqizeni "amahomoni enjabulo", okusho ukuthi, futhi zisiza ukuthola injabulo yangempela empilweni.
Siqoqe amaphuzu abaluleke kakhulu mayelana nemikhiqizo yokulahlekelwa isisindo futhi sizojabula uma wabelana ngesithombe kunethiwekhi yokuxhumana nomphakathi noma ibhulogi, ngesixhumanisi saleli khasi: