Ukuqeqeshwa okufanele akuqali ngokufudumala, kodwa ngengxenye yokudla okumnandi nokunempilo. Uma ugcwalisa umzimba ngolwazi, impumelelo yezemidlalo izojabulisa kabili. Ungadla kanjani ngendlela efanele ngesikhathi sokuqeqeshwa kokushaqeka? Yimiphi imikhiqizo ezokusiza ukuthi ufinyelele imiphumela oyifunayo ngokushesha? Indlela yokwenza ukudla okuphumelelayo? Ochwepheshe bomkhiqizo wokudla okunempilo "Semushka" batshela ngalokhu nezinye izinto eziningi.
Ubhasikidi Wokudla Komsubathi
Kubadlali, asikho isici esibaluleke ngaphezu kwamaprotheni. Phela, iyimpahla yokwakha esemqoka emisipha. Ngokuqeqeshwa okuvamile, kunconywa ukubala inkambiso yansuku zonke ngokusekelwe ku-2-2. 5 g wamaprotheni nge-1 kg yesisindo. Kulula ukwenza izibalo ezidingekayo usebenzisa amathebula ekhalori emikhiqizo noma izinhlelo zokusebenza zokuqina zama-smartphone. Kuyinto efiselekayo ukuthi amaprotheni abe khona kuzo zonke izidlo eziyinhloko, kuyilapho enemvelaphi ehlukene: isilwane, imifino kanye nobisi. Lokhu kusho ukuthi uzodinga isethi yakudala, okuhlanganisa inyama, inhlanzi, amaqanda, okusanhlamvu, okusanhlamvu, amantongomane nemikhiqizo yobisi ebilile.
Umthombo oyinhloko wamandla yi-carbohydrate. Uhlobo olulodwa kuphela lokuqeqeshwa olufanele odokotela - ama-carbohydrate ahamba kancane, noma ayinkimbinkimbi. Zigcwalisa umzimba ngamandla ahlala isikhathi eside futhi zigcina imisipha yethoni. Yingakho kufanele uncike kuzo zonke izinhlobo zokusanhlamvu, irayisi elingapholishiwe, isinkwa se-rye, i-pasta evela kukolo we-durum, imifino, amakhambi. Kodwa ama-carbohydrate asheshayo, amelwe ikakhulukazi amaswidi namakhekhe, kufanele akhohlwe unomphela. Okuwukuphela kwento engenziwa ngenxa yezithelo namajikijolo amnandi kakhulu.
Kuyiphutha elibi ukukhipha ngokuphelele amafutha ekudleni kwezemidlalo. Ngemuva kwakho konke, lo ngomunye umthombo obalulekile wamandla, kufaka phakathi ukusebenza okukhiqizayo. Kudingeka kuphela ukusondela ngokufanele ekukhetheni kwabo futhi ugxile kuma-acid angenamafutha. Ngakho-ke, imenyu kufanele ifake izinhlanzi zasolwandle, izinhlanzi zasolwandle, imidumba, okusanhlamvu, imifino eluhlaza, ukwatapheya, amantongomane nembewu. Umnqumo, i-linseed, i-sesame kanye ne-soy oil bacebe kakhulu emafutheni abalulekile.
Amavithamini, ama-micro- kanye nama-macronutrients adlala indima yama-catalysts aqala izinqubo ezahlukahlukene emzimbeni. I-Vitamin A isiza ekukhiqizeni amaseli amasha. Amavithamini B abandakanyeka kumetabolism kanye nezinqubo ze-hematopoiesis. UVitamin C uthuthukisa isimo samathambo nezicubu ezihlangene. IVitamin E ivuselela izinhlelo zenhliziyo nemithambo yegazi, kanye nokukhiqizwa kwamahomoni abalulekile. Ungakutholaphi konke lokhu kuhlukahluka, ngokusobala - kusuka kwimifino emisha, izithelo namajikijolo. Mayelana nozakwabo abomisiwe nabomisiwe, futhi, ungakhohlwa.
Kukhona ukuqeqesha
Elinye iphutha elijwayelekile elenziwa ngabaqalayo abaningi ukuzivocavoca esiswini esingenalutho. Kuyadingeka ukuthi udle ihora noma amabili ngaphambi kokuqeqeshwa. Into esemqoka ukuthi ungadli kakhulu futhi ukhethe ukudla okunokuqukethwe okuphezulu kwamaprotheni kanye ne-fiber. Kungcono ukungawadli nhlobo amafutha. I-Turkey noma i-chicken fillet enerayisi elinsundu, isaladi nemifino emisha, ubhontshisi kanye ne-tuna, isemishi lesinkwa sokusanhlamvu nocezu lukashizi onamafutha amancane kanye nesaladi yamaqabunga yizinketho ezimbalwa ezamukelekayo.
Uma singekho isikhathi esanele sokudla okugcwele, ungahlela ukudla okulula kwamandla. Ubhanana, ibha yokusanhlamvu noma izithelo ezomisiwe zifaneleka kahle kule njongo. Konke okudingwa ngumzimba ngaphambi kokunyakaziswa okuhle ngokomzimba kusezithelo ezomisiwe "Semushka". Iwumthombo ocebile wamavithamini A, B, C, E, K, PP, kanye ne-sodium, i-potassium, i-magnesium, i-phosphorus, i-zinc, insimbi, i-selenium, ithusi. Izithelo ezomisiwe zisuthisa umzimba ngamandla futhi zenze wonke amasistimu enze okuthile. Ngesikhathi esifanayo, abadali umuzwa wobunzima esiswini, bangena ngokushesha futhi ngaphandle kwezinkinga.
Khetha izithelo zendabuko kusuka kulayini "Semushka" - amabhilikosi omisiwe, izinsuku zasebukhosini, ama-plums amnyama noma amakhiwane. Zenziwe ngezithelo zemvelo ezinkulu nezisezingeni eliphakeme ngokusho kobuchwepheshe be-classical, ngakho-ke zigcine iphunga loqobo nokunambitheka okukhanyayo okukhanyayo. Ngakho isimo sengqondo esihle ngaphambi kokuqeqeshwa siqinisekisiwe. Zikhawulele engxenyeni elinganiselayo ye-30-40 g yezithelo ezomisiwe ngaphambi nje kwamakilasi. Ngenxa yokupakishwa okulula, ungathatha nabo futhi ube nesnack endleleni eya ejimini.
Ngemuva kwebhebhoni yokuqedela
Abasubathi abangochwepheshe bayazi ukuthi kubaluleke kanjani ukuhlanganisa imiphumela etholwe ngesikhathi sokuqeqeshwa ngokushesha nje lapho iqediwe. Iqiniso ngukuthi nje ngalesi sikhathi, cishe ihora lonke, imetabolism iyashesha. Kubalulekile ukuthi ungaphuthelwa lesi sikhathi futhi unikeze umzimba lezo zakhi zomzimba ezizosiza ekuqhubekeni nokukhuthaza izicubu zemisipha, futhi ngokuzijwayeza okujwayelekile kwenza isibalo silingane futhi sibe sincane.
Okokuqala, sikhuluma ngamaprotheni, hhayi izilwane. Amantongomane avela ku- "Semushka" ayilokho okudingayo.
Iphrotheni yemifino equkethwe kuzo inondla imisipha futhi isize ukululama ngokushesha ngemuva kokuzivocavoca. Ukuba ngama-antioxidants anamandla, amantongomane alwa nama-radicals wamahhala aqeda amangqamuzana omzimba. Ngaphezu kwalokho, zibamba iqhaza ekwakhiweni kwamaseli amasha. Futhi basungula imetabolism yamafutha, banciphise ngobumnene izinqubo zokuvuvukala ezicutshini, bathuthukise ukujikeleza kwegazi, banomthelela omuhle enhliziyweni nasentweni yezinzwa.
Ama-alimondi athatha indawo yokuqala esilinganisweni samantongomane ezemidlalo kakhulu. Ungaziqabula ngedlanzana lama-alimondi omisiwe ngokushesha ngemva kokuqeqeshwa, noma ungalungisa i-smoothie yokubuyisela ngokubamba kwakhe iqhaza. Gaya u-30 g wama-alimondi "Semushka" ube yimvuthuluka, uhlanganise nobhanana osikiwe kanye nesipinashi esincane. Thela wonke ama-200 ml wobisi lwe-alimondi bese uxuba ube yi-homogeneous mass. Le smoothie igcwele ama-acids ephilayo kanye nama-antioxidants, adingwa umzimba okhathele ngemva nje kokujima okuqinile.
Ngo amateur ezemidlalo umsoco ungenza ngaphandle kobunzima obunzima. Into esemqoka ukulungisa kancane ukudla kwansuku zonke futhi kufaka ukudla okulungile kuwo. Izithelo ezomisiwe namantongomane "Semushka" kungokwabo ngaphandle kokungabaza. Ziqukethe inhlanganisela eyingqayizivele yezakhamzimba ezibalulekile ngobuningi obukhulu, ezibalulekile emzimbeni ngokuzivocavoca umzimba njalo. Jabulela ukunambitheka kwemvelo kwamantongomane akhethiwe nezithelo ezomisiwe ngendlela yazo emsulwa, engeza kuzitsha zakho ozithandayo zokuqina, uziqeqeshe ngenzuzo nenjabulo.