Isisindo sithola ukudla

Ngesikhathi lapho iningi labantu emhlabeni lifuna izindlela eziphumelelayo zokubhekana nesisindo eseqile, kusenabantu abaphupha ukusithola. Futhi kungaba nezizathu eziningana zalokhu. Isibonelo, ukuzaca ngokweqile kwabesifazane, okubavimbela ukuthi bakhulelwe, noma isisindo esincane kakhulu sabesilisa, abafuna ukusinyusa ukuze babe bahle futhi babe bahle ngokwengeziwe. Futhi kwesinye isikhathi izifo ze-banal, ezihlala zihlangana nomzimba ophelile futhi obuthakathaka.

Ukudla okunomsoco nesisindo esincane

Ukuhlupheka ngenxa yokuncipha, abantu bavame ukuqala ngentshiseko ukubheka ukudla okukhethekile, izindlela zokupheka kanye nemithi engabasiza ukuxazulula izinkinga ezikhona. Futhi kulesi siphithiphithi esingapheli, bakhohlwa ngento ebaluleke kakhulu - ukuvakashela udokotela. Ngemuva kwakho konke, ukwehlisa isisindo kungaba uphawu lokugula okungathi sína okuhambisana nemetabolism, ukungagayeki kahle kokudla okuthile, noma amazinga aphezulu e-cholesterol, angatholwa kuphela ngungoti onolwazi.

Noma kunjalo, uma kungekho zinkinga zempilo, ungaqala ukwenza ukudla kwakho okusha. Noma kunini lapho kufanele khona, kufanele kubandakanye ukudla okunempilo, okunama-khalori amaningi ngangokunokwenzeka kanye nokudla okuncane okulula, ama-chips namaswidi, noma yini enye eholela ekukhuluphaleni, kepha ayihlangene nakancane nempilo. Ngemuva kwakho konke, ngokuqinisekile, inhloso yakho ukukhuluphala, nokuhlala uqinile ngokomzimba futhi usebenza, ngaleyo ndlela uthuthukise ikhwalithi yempilo yakho, futhi ungayonakalisi ngokungenathemba.

UJason Ferruggia, isazi sokuqeqesha amandla esivela e-United States, uthi “ukuze uzuze amakhilogremu owadingayo, udinga ukudla njalo emahoreni ama-2-3. Ngaphezu kwalokho, izingxenye kufanele zincike kusisindo sangempela somuntu - ngesisindo ngasinye (0,45 kg) kufanele kube no-1 gram. amaprotheni ngosuku. Ngaphezu kwalokho, udinga ukunakekela inani elanele lama-carbohydrate namafutha. Ngaphezu kwalokho, kubantu abane-metabolism esheshayo, ingxenye yesithathu yokudla kwekhalori yansuku zonke kungcono ukudweba kuma-avocado, amantongomane, uwoyela ocindezelwe amakhaza, amazambane, irayisi ne-pasta. ”Udinga futhi ukuphuza uketshezi oluningi ukuze uhlale unamanzi.

Yini yokwenza imenyu kusuka?

Mhlawumbe, izisekelo zokudla okunempilo zaziwa yithi sonke kusukela esikoleni. Ukudla kwekhalori nsuku zonke kwabantu abaneminyaka engu-19 kuya kwengu-30 kungama-2400 kcal. Uma bengena kwezemidlalo, inyuka iye ku-3000 kcal, kuya ngohlobo lwayo.

Abesilisa nabesifazane abaphakathi kweminyaka yobudala engama-31 nengama-50 kufanele badle ama-kcal angama-2200, ngokulandelana, bandise inani labo libe yi-3000 kcal uma kungenzeka bathande ezemidlalo. Ngemuva kweminyaka engama-50, abantu badinga i-2000 kcal ngosuku ngokungabikho kokuvivinya umzimba kuze kufike ku-2800 kcal, uma ikhona. Ngaphezu kwalokho, uma umuntu efuna ukukhulisa isisindo, isilinganiso sakhe kufanele sikhuliswe ngamanye ama-200-300 kcal.

Ukuqinisekisa ukungena kwabo emzimbeni, kanye nokuqinisekisa impilo yakho enhle usuku lonke, kubaluleke kakhulu ukwethula amaqembu okudla amathathu ekudleni kwakho, okungukuthi:

• Amaprotheni. Bazovumela umzimba ukuthi uthole isisindo semisipha. Umthombo omuhle kakhulu wamaprotheni ubisi. Izazi zokudla okunomsoco zeluleka ukuyifaka kumasoso, ukwenza isobho lobisi ngayo, noma ukumane uyiphuze ukuze uqede ukoma kwakho. Ngaphezu kwalokho, amaprotheni atholakala ezinhlanzini (isalmon, i-tuna), inyama enciphile, amaqanda, amantongomane nembewu.
• Ama-carbohydrate. Akuyona nje kuphela ukudla okuyisisekelo sokuzuza isisindo, futhi futhi kungumthombo omkhulu wamandla wempilo egculisayo, esebenzayo. Ungabathola ngemifino nezithelo - i-broccoli, isipinashi, izaqathe, utamatisi, ama-apula, ukwatapheya, umango, amawolintshi noma uphayinaphu. Ngaphezu kwalokho, ama-carbohydrate atholakala elayisi elinsundu, okusanhlamvu kanye ne-pasta, izithelo ezomisiwe kanye nezithelo zomisiwe.
• Amafutha. Ukuze ugcwalise umzimba ngamafutha ngaphandle kokwandisa amazinga e-cholesterol egazini, udinga ukudla izinhlanzi ezinamafutha. Amantongomane (ama-alimondi, ama-cashews, ama-hazelnuts, ama-walnuts), imbewu, ibhotela elicindezelwe ngokubandayo noma uwoyela wemifino nawo afanelekile. Lesi sakamuva sengezwe kangcono kumasaladi emifino, ngaleyo ndlela kuthuthukisa ukugaya kwemikhiqizo.

Ukudla okuphezulu okungu-13 ukukusiza ukuthi ukhuluphale

Ukwatapheya. Lo mkhiqizo onamafutha amaningi anekhalori ephezulu, ukusetshenziswa kwawo akulimazi uhlelo lwezinhliziyo nokuncane. Ukuze uthole isethi engu-2.7 kg ngesonto, kwanele ukudla izithelo ezi-1 kuphela ngosuku.

Amazambane. Umthombo omuhle kakhulu wama-carbohydrate. Kungabhakwa noma kuboshwe, futhi kungangezwa kumasamishi bese kudliwa njengokudla okulula.

Zonke izinhlobo ze-pasta. Lawa ama-carbohydrate afanayo. Kungcono ukuwapheka ngemifino ukuze ugcwalise umzimba wakho hhayi ngokudla okunekhalori ephezulu kuphela, kodwa nangamavithamini.

Izithelo ezomile namantongomane. Izazi zokudla okunomsoco zeluleka ukuzisebenzisa phakathi kokudla okuyinhloko. Zinama-calories amaningi futhi ziqukethe i-fiber kanye nokuxakaniseka kwamaminerali okusiza ukulawula isisindo sakho.

Inyama enciphile. Ungasebenzisa inkukhu yenkomo noma emhlophe. Ingumthombo wamaprotheni, i-iron ne-zinc, onganikeli umzimba amandla kuphela, kepha futhi usiza ukwakha ubukhulu bemisipha.

Ubushelelezi. Ikhalori ephezulu, isiphuzo esinempilo. Kungcono ukuwaphuza, aqukethe ubhanana, umango, uju namajikijolo.

Amagilebhisi. Kuyasiza ukuhlanza igazi, ngaleyo ndlela kuthuthukise ukumuncwa kwezakhamzimba.

Ibhitela lamantongomane. Ngaphezu kwamaprotheni namafutha, iqukethe i-magnesium, i-folic acid, kanye namavithamini E no-B3, enza ngcono isimo sesikhumba nesistimu yezinzwa.

Ubisi lonke. Ungumthombo omuhle kakhulu wamafutha, i-calcium namavithamini A no-D.

Isinkwa sikakolweni se-Durum nelayisi elinsundu. Aqukethe kuphela ama-carbohydrate namavithamini B, kanye ne-magnesium, i-iron, i-calcium, i-phosphorus ne-zinc, kodwa futhi ne-fiber, egcwalisa umzimba kahle.

Ushizi onzima. Kuyinqolobane yamaprotheni, amafutha ne-calcium.

Amafutha omifino. Umthombo wamafutha namaminerali.

Uhlobo lwenhlanzi. Ukuthola isisindo, kwanele ukudla izingcezu ezimbili ezincane ngosuku. Lokhu kuzoqinisekisa ukuthi inani elifanele lamafutha namaprotheni lihlinzekwa emzimbeni.

Yikuphi okunye ongasikhulisa khona isisindo sakho

1. 1 unikela isikhathi sokuzivocavoca umzimba nakwezemidlalo. Noma kungazwakala kungqubuzana kanjani, kepha imithwalo enjalo ilungele kuphela ukuzuzisa umuntu omncane. Futhi iphuzu akusilo nokuthi kukhona ingqondo enempilo emzimbeni ophilile. Imizuzu nje engama-20 oyichithe uhamba uvusa inkanuko futhi ibangela ukuphuma kwama-endorphin, ngaleyo ndlela kuthuthukise imizwa. Isimo esihle akusona nje isiqinisekiso sokuphila okujabulisayo, kepha futhi siyithuluzi elihle kakhulu lokukhuthaza umuntu ukuthi azinakekele nempilo yakhe.
2. 2 gwema ukucindezeleka. Iyanciphisa ukudla futhi ivuse ukuthuthukiswa kwezifo ezahlukahlukene. Ngaphezu kwalokho, uma ucindezelekile, umzimba usebenzisa amaprotheni ukukhiqiza ama-hormone okucindezeleka, okuholela ekunciphiseni isisindo. Yingakho ngezikhathi zezivivinyo nezikhathi, kanye nokulethwa kwamaphrojekthi abalulekile, abantu bayelulekwa ukuthi bakhuphule ukudla kwabo kwamaprotheni nsuku zonke ngama-20%.
3. 3 udle isobho lemifino. Zandisa isifiso sokudla.
4. 4 Khipha uphuzo oludakayo neziphuzo ezine-caffeine ngokumane ufake iziphuzo, ubisi, noma ama-smoothies.
5. 5 ungawasebenzisi kabi amaswidi (amaswidi namakhekhe), ngoba okuqukethwe ushukela okweqile kuphazamisa ukumuncwa kwezakhi.
6. 6 engeza okubomvu okuncane ngaphakathi kwekhishi lakho. Lokhu kuzothuthukisa isifiso sakho sokudla futhi ngokuqinisekile kuzokusiza udle okungaphezu kokujwayelekile, kukuvumele ukuthi usondele emaphusheni akho.

Siqoqe amaphuzu abaluleke kakhulu mayelana nemikhiqizo yokuzuza isisindo futhi singajabula uma wabelana ngesithombe kunethiwekhi yokuxhumana nomphakathi noma ibhulogi, ngesixhumanisi saleli khasi: