Noma yikuphi ukudla okukodwa
I-mono-diet uhlelo lokudla lapho ukusetshenziswa kwanoma yimuphi umkhiqizo owodwa kuvunyelwe izinsuku ezimbalwa ngenani elilinganiselwe. I-mono-diets edume kakhulu yi-buckwheat, i-kefir, i-apula, ushokoledi, irayisi, iklabishi. Izidlo ze-mono ezilula zingahlanjululwa ngokudla okwengeziwe okungu-1-2.
Ukulimaza. Kukholakala ukuthi ukudla kwe-mono "kwakhula" ezinsukwini zokuzila. Ngakho-ke obekuwusizo impela (noma okungenani bekungeyona ingozi) ngosuku olulodwa kuyingozi ngokwedlulele ngokugcinwa isikhathi eside. Noma iyiphi i-mono-diet ayiyona i-priori balanced, ngoba umkhiqizo owodwa okhethiwe awukwazi ukunikeza umzimba zonke izinto eziwusizo nezidingekayo, izakhi zokulandelela namaminerali. Ngaphezu kwalokho, lokhu kudla kuvame ukuba nama-kilojoule aphansi. Yebo, bavame ukusho ukuthi ungadla umkhiqizo ogunyaziwe ngamanani angenamkhawulo, kodwa, kufanele uvumelane, ngeke udle okuningi kwe-buckwheat, futhi isibonelo, inkambiso yansuku zonke ye-kefir enconywa odokotela yizibuko ezingu-2, wena akunakwenzeka ukuba namandla anele athathwe engxenyeni enjalo. Futhi, i-mono-diet ngayinye yenza umonakalo wayo oyingqayizivele futhi ine-contraindications: i-cottage shizi ayivunyelwe kulabo abanenkinga yezinso nesibindi (ngoba ithwala amaprotheni amaningi), ukudla kukashokoledi kungaholela ku-mellitus yesifo sikashukela, iklabishi - kwandisa izilonda kanye nokubonakala kwezifo ze-pancreas, i-buckwheat - ku-anemia (isimo esibonakala ngokuqukethwe okuphansi kwe-hemoglobin noma amangqamuzana egazi abomvu egazini), isiyezi kanye nobuthakathaka obujwayelekile.
Ukudla kwamahomoni
Imithetho emibili eyisisekelo isebenza lapha: ukwehlisa inani lansuku zonke lama-kilocalories nemijovo ye-chorionic gonadotropin yabantu. Abathuthukisi bokudla bathi le hormone isiza ukushisa amanoni futhi yehlisa indlala.
Akunasisekelo sesayensi salokhu kudla, ngakho-ke, ukunquma ngakho, awukwazi ukuhlola ngokuphelele izingozi ezingaba khona. Kungashiwo ngokungaqondakali ukuthi ukuthatha ama-hormone kungaholela emiphumeleni edabukisa kakhulu: phela, cishe zonke izinqubo emzimbeni zincike kuzo. Ukungalingani kwehomoni kungaholela ezifweni ezingalapheki.
Ukudla okuphansi kwe-carb
Isimiso esiyinhloko ukukhawulelwa okuqinile kokudla kwansuku zonke kwama-carbohydrate (hhayi ngaphezu kwama-gramu angu-20), ngokulandelana, ngokudla okunjalo, lapho kungekho ama-carbohydrate, lapho umzimba uthola khona amandla ikakhulukazi, uqala ukushisa amafutha. Ukudla okunjalo okuthandwa kakhulu kubhekwa njengokudla kweKremlin neDucan (kepha-ke, kuhlelwa kangcono njengezinhlobo ezeqisayo zokudla okunama-carbohydrate amancane, ngoba lapho kulandelwa, umuntu ngasikhathi sinye unciphisa ukudla kwe-carbohydrate futhi adle umzimba ngamaprotheni).
Ukudla okunjalo akulinganiswanga ngendlela efanayo nokudla kwe-mono, okusho ukuthi umzimba wethu uphinde uhlangabezane nokushoda kwezinto ezibalulekile, ngokwesibonelo, i-glucose, ethinta amakhono obuhlakani nejubane lokuphendula. Ngaphezu kwalokho, ukudla okunothe ngamafutha namaprotheni, kodwa ngesikhathi esifanayo kumpofu kuma-carbohydrate, kunciphisa umzimba emzimbeni.
Ukudla okuphansi kwe-carb okunothile ngokweqile kwamaprotheni kufaka ukucindezeleka ezinso, isibindi, nesistimu yenhliziyo. Inani le-cholesterol "embi" egazini landa kakhulu, futhi ukungabi khona kwe-fiber kubangela ukuqunjelwa.
Ukuphuza ukudla
Ukudla kusekelwe eqinisweni lokuthi phakathi kwezinsuku ezingu-30 ungadla kuphela ukudla okuwuketshezi: amajusi, iyogathi, imihluzi, i-kefir, ubisi olubilisiwe olubhakiwe, ikhofi, itiye, i-jelly, i-smoothies, i-compote, amanzi (cishe 2 - 2,5 amalitha) , ubisi, ukhilimu, isiphuzo sezithelo, i-cocoa, i-kvass, amanzi amaminerali. Kukholelwa ukuthi lokhu kudla kunomphumela wokuhlanza: izinsuku ezingu-10 zokuqala, izitho ezingenalutho ziyahlanzwa, izinsuku ezingu-10 ezilandelayo - izitho eziminyene, izinsuku ezingu-10 ezisele - ukuhlanzwa kwenzeka ezingeni lamaselula.
Umzimba wethu usetshenziselwa ukubona okuthile okuqinile njengokudla, futhi uketshezi luhlobo lokuhlangana, kepha hhayi isidlo sasekuseni esanele, isidlo sasemini noma isidlo sakusihlwa. Ngenxa yalokho, umzimba "ungaphansi" kwengcindezi, ngakho-ke ekuqaleni uzama ngazo zonke izindlela ukulondoloza amafutha, abekwa ngokwemvelo njengethuluzi lokusinda, ethatha amandla emisipheni, ngenxa yalokho, isicubu isisindo silahlekile futhi imetabolism iyancipha. Izinkinga zokugaya ziyavela, uma kungenxa yokuthi kukhishwa amathe lapho kuhlafunwa, okuqala inqubo yokugaya. Kwabesifazane, ukuya esikhathini kuyanyamalala futhi kunengozi yokuba ne-anorexia. umzimba ulunyulwe ekudleni okujwayelekile futhi kungenzeka ukuqale ukwenqabe. Futhi, uma ukudla okunjalo kulandelwa, labo abalahlekelwa isisindo se-edema: ukuphazamiseka komzimba kuholela eqinisweni lokuthi umzimba awukwazi ukulawula ukuphuma kuketshezi, okungena ngalo njalo nangamanani amakhulu, ngenxa yalokho, konke okutholwayo kuhlala ngaphakathi umzimba, kanye nokwehla kwesisindo kwenzeka ngenxa yokuhlukanisa izindwangu zakho.
Indlala
Kwenqatshelwe ngokuphelele ukudla. Uma sikhuluma ngokuzila ukudla okomile, khona-ke ngisho noketshezi akufanele ludliwe. Uma ukuzila ukudla kungenamandla kangako, ungaphuza amanzi ahlanzekile ... namanzi kuphela. Ezinsukwini zokuqala zokuzila ukudla, kwabaqalayo, ukusetshenziswa kwamanzi ngesikhathi esisodwa kanye nokwengezwa kwenani elincane loju kuvunyelwe. Ukuncipha kwesisindo ngokweqile abantu babulawa indlala kuze kube yilapho izinombolo ezithandwayo zivela esikalini.
Ukudla okunjalo kusongela ukoma, ukulahleka kwamaminerali abalulekile umuntu awathola ekudleni. Njengakondliwa oketshezi, umzimba uyancipha, isisindo semisipha siyancipha, umzimba uminyene ngokoqobo ngoshevu, uhlelo lokugaya luyayeka ukusebenza ngokujwayelekile, okuholela ekuqunjelweni, ekucingeni nasekuhlanzweni. Uma ukuzila isikhathi eside, kuthinta izinwele, izinzipho, amazinyo, isikhumba. Amasosha omzimba ayancipha, ngakho-ke umuntu uba isisulu semikhuhlane nezinye izifo.
Futhi ukuhlolwa okubaluleke kakhulu lapho ulandela ukudla okunjalo (njengokudla okunoketshezi) ukuphuma kukho. Umzimba uyalunyulwa ekudleni, ngenxa yokuthi udinga ukusebenza nawo, futhi ngaphandle kwalokho, uphelile. Ukudla inqwaba yokudla okuqinile kungazelelwe, kuhlanganise nenyama notshwala, kungaholela embhedeni wasesibhedlela.
Ngenxa yalokhu, ungalahlekelwa yindlala, kepha ngasikhathi sinye ubeka impilo yakho engozini (kokubili ngesikhathi sokuzila nangemva kwalokho), ngokungeziwe, abaningi bayaqaphela ukuthi amakhilogremu athe xaxa abuya ngokushesha, futhi isizathu esiyinhloko salokhu ukubambezeleka izinto ze-metabolism, isivinini nokusebenza okujwayelekile okungenzeka ekugcineni kungabuyiselwa.
Ngokushesha kosuku olulodwa, kufanele wazi ukuthi imetabolism yakho izobuyela kokujwayelekile kuphela ezinsukwini eziyi-3-4 ngemuva kwalokhu kuhlolwa.
Ukuthi kufanele yini ukuzincisha ukudla kukuwe. Kodwa-ke, akukungcono yini ukushintsha imikhuba yakho yokudla bese uqala ukudla kahle?!