Okuqukethwe
Ungawuthola kanjani umugqa ngemuva kwamaholide okuphela konyaka?
Ingabe uye wawela emanzini ngamaholide? Ungazizwa unecala, kuyinto evamile ukusizakala ngalezi zikhathi zemikhosi. Okubalulekile ukuthi ungavumeli amaphawundi azinze. Khohlwa ngokudla okuqinile nokukhungathekisayo manje. Kusukela ekudleni kwasekuseni kuya ekudleni, sichaza indlela yokulahlekelwa isisindo ngaphandle kokuzincisha.
Indlela yokuphila elinganiselayo noma lutho!
Lesi sikhathi sezinqumo ezinhle siyasiza ekuqaliseni kabusha indlela yokuphila elinganiselayo, kokubili mayelana nokudla nokuzivocavoca umzimba. Ngakho-ke, masinamathele kukho! Futhi uma kuwe ezemidlalo yisihogo, ukuhamba kuyisixazululo esingcono kakhulu. Okungenani imizuzu engama-30 usuku ngalunye nangejubane lakho. Kubasubathi, okuhle wukuqala kabusha umsebenzi kabili ngesonto. Yini engakuvimbi futhi lokhu, ngokuphambene nalokho, ukwenza ngaphezu kwalokho uhambo lwansuku zonke lwemizuzu engama-30… Uyadla ungasalambile? Ngokuhlaziya indlela odla ngayo, uzobeka umunwe wakho emaphutheni akho amancane. Umqondo: ukubuyisela umuzwa wokusutha. Ithiphu elincane: yidla kancane, uthathe isikhathi sakho futhi uthathe ikhefu elifushane. Kunoma yikuphi, akunconywa ukuthi uhambe ngokudla okuqinile nokuvinjelwayo (okubizwa ngokuthi ukuvinjelwa kwengqondo) ngoba ithi ukuncishwa unomphela, kusho ukukhungatheka futhi ithi ukuqhekeka okusobala. Okubalulekile wukudla yonke into kodwa ugweme ukweqisa okuncane (ushukela namafutha).
Ukudla kwasekuseni: yebo uma uthanda!
Izindaba ezimnandi kubo bonke abeqa ibhulakufesi futhi bezwa ngaso sonke isikhathi “akukuhle, kufanele nakanjani udle ekuseni”. : ungabe usaziphoqa! Ngempela, ngokusho kukaDkt. Serfaty-Lacrosnière, lapho siphoqa abantu ukuba badle ekuseni lapho bengajwayele, ngokuvamile bakhuluphala. Ngakolunye uhlangothi, uma uthanda lesi sikhathi sosuku, cabanga ngesiphuzo, njengetiye elihlaza, isibonelo, okunciphisa i-cortisol, i-hormone yokucindezeleka ekhuthaza ukugcinwa kwamafutha esiswini. Engeza kulokho kudla okunenkomba ephansi ye-glycemic engahlala kuze kube semini. Ngakho-ke ncamela isinkwa esinama-cereals, rye, bran (esihle kakhulu uma unenkinga yezokuthutha) kanye nesinkwa se-wholemeal, isinkwa esimhlophe, i-baguette nama-cereals (ngaphandle kwe-oatmeal kanye nezinhlamvu ze-"All-Bran". , kuyanconywa). Kulokhu, ungakwazi ukwengeza amaprotheni: i-yoghurt ecacile enobisi lwe-semi-skimmed noma ucezu lwe-ham noma i-turkey noma ushizi osakazwayo onamafutha aphansi. Siphinde sibe nelungelo lamagremu angu-10 ebhotela. Okokugcina, uma usalambile, qeda ngesithelo esisha. Ngalolu hlelo lokushaqisa, akufanele ulambe ngaphambi kwesidlo sasemini. Kunoma yikuphi, zinikeze amanzi kahle: okungenani izingilazi ezingu-2 zamanzi ekuseni noma isitsha setiye ngoba isibhamu se-1 ilitha nesigamu ngosuku, akuyona indaba!
Isidlo sasemini esiphezulu = amaprotheni + isitashi + imifino
Isiqalo, inkambo eyinhloko, i-dessert ikhulu kakhulu. Ngakho-ke, khetha ipuleti elinezinto ezintathu ezibalulekile. Amaprotheni, okokuqala, ukuze asuthe futhi agcine isisindo semisipha. Kukuwe ukuthi ukhethe phakathi kwenyama (inkukhu engenasikhumba, i-filet mignon, i-flank steak ...), inhlanzi (ingasekho inhlanzi eyisinkwa nakho konke okuthosiwe), ukudla kwasolwandle (okunolamula futhi ongenayo imayonnaise!) noma amaqanda. Uma ungumuntu odla imifino, ama-lentile noma amaqebelengwane e-soy azokwenza ubuqili. Imifino kufanele futhi ibe yingxenye yokudla kwakho kwasekuseni, ngenxa yefiber, amavithamini kanye nokudla okunekhalori ephansi. Vele ugweme izaqathe eziphekiwe, ukwatapheya neminqumo emnyama. Okokugcina, ungakhohlwa ukudla okunesitashi: 3 kuya ku-4 wezipuni zelayisi noma i-pasta ephekiwe, isibonelo, kunamazambane anenkomba ephezulu ye-glycemic. Isipuni sezinga samafutha sesidlo sonke asinqatshelwe. Okokugcina, uma usazizwa ulambile, qeda nge-yogurt engenalutho kanye / noma izithelo. Ntambama, ungangabazi ukudla okulula. Kungokuzithandela kuphela futhi kufanele kukhawulelwe ku-yogurt engenalutho, isithelo noma ikhekhe lerayisi elikhukhumele. Kubalandeli bamakhekhe, khetha amakhukhi omile inqobo nje uma wazi ukuthi uwamisa kanjani! Uma unosawoti omningi, zilungiselele ingxube yemifino eluhlaza namaprotheni: utamatisi, ikhukhamba, iqanda elibilisiwe (noma ucezu lwenyama noma i-turkey) noma kungani ungabi nesitsha sesobho (ngaphansi kwama-calories angu-40 ngamagremu angu-100 uma unayo. yona). thenga esenziwe ngomumo).
Isidlo sakusihlwa esingenamakhalori amaningi kakhulu
Uma kwenzeka ungakhethanga ukudla okulula kwesobho, ungaqala ukudla kwakho nge-zucchini noma isobho lethanga (kunamazambane noma izaqathi). Qhubeka namaprotheni angenalutho: izinhlanzi ezimhlophe njengekhambi uma ungumpheki noma inhlanzi enamafutha kabili ngesonto. Futhi uma inhlanzi ingeyona inkomishi yakho yetiye, inyama emhlophe ilungile. Njengokuhambisana, imifino kanye nesaladi enesipuni esiphezulu samafutha, kodwa akukho ukudla okunesitashi. Ukuze uqedele: ushizi omncane wembuzi omusha, iyogathi engenalutho noma izithelo (akukho ngaphezu kwezingu-2 ngosuku). Futhi uma uthanda itiye le-herbal, ungazinciphi ...