Kungani ukudla kungasebenzi

Namuhla igama elithi "ukudla" emkhakheni wokudla okunempilo kungenye yezindlela ezisetshenziswa kakhulu, sekuyinto esefashinini futhi ethandwayo. Cishe sonke sinamathela kuhlobo oluthile lokudla, kepha ezimweni eziningi, ukukwenza ngokungalungile, okuqhubeka kulimaze impilo eyigugu.

Ngemuva kwakho konke, ukudla, okokuqala, kungukudla okunempilo, imithetho yokudla ukudla okunempilo komzimba. Ngakho-ke, lo mqondo akufanele udidaniswe nemikhawulo ekudleni, ngoba uhlelo lokudla okunembile luyinkqubo ebaluleke kakhulu futhi edingekayo yamarobhothi ajwayelekile omzimba wonke.

Izizathu zokungasebenzi kahle kokudla

• Inkinga evamile yabantu abazama ngawo wonke amandla abo ukulwa nesisindo eseqile ukuthi ngesinqumo esincane sokuthatha umzimba wabo, umphumela kulindelwe ukuthi ungasheshi nje, kepha ngokushesha. Kepha akukho ukushesha ngalokhu! Ngaphambi kokuya ekudleni, udinga ukucabanga ngokucophelela ngayo yonke into futhi uvumelane nayo hhayi isikhathi eside kuphela, kodwa ngokusebenza njalo kuwe (ngomqondo ophelele wegama). Uma umuntu ethambekele ekukhuluphaleni ngokweqile, futhi eqonda ngempela ukuthi lokhu kuphazamisa impilo ejwayelekile, khona-ke indlela okudliwa ngayo ukudla kuzodingeka ihlolwe njalo, impilo yakhe yonke. Kubaluleke kakhulu ukukhetha indlela yokudla efanele umzimba futhi engeke idale ingcindezi. Kungcono ukubonisana nodokotela wokudla okunenkinga ngale nkinga. Ngale ndlela, i-World Health Organisation ithi ukwehliswa kwesisindo okungu-10% ezinyangeni eziyi-8-10 kubhekwa njengokufanele. Akunasidingo sokujaha, into esemqoka umphumela ozinzile wesikhathi eside!
• Kunezimo eziningi lapho, ngenxa yokudla okuqinile, umuntu ethola amakhilogremu amaningi kakhulu kunangaphambili. Kepha lokhu akuyona into embi kakhulu, ngoba ukulimala okukhulu akwenziwa hhayi kuphela ezithweni zangaphakathi, kepha nasezinhlelweni zezinzwa, kanye nasengqondweni. Uma umzimba ungatholi ingxenye eyanele yamakhalori wokusebenza okujwayelekile, khona-ke uba nengcindezi bese uqala ukushisa ngokuyinhloko hhayi amafutha, kepha amaprotheni emisipheni. Ngasikhathi sinye, isikhumba siyashwabana, sibhebhetheka, kukhukhumale ngokujwayelekile, amasosha omzimba anciphe, futhi ukukhiqizwa kwama-antibody emzimbeni kuya ngokuya kuba kubi. Ngakho-ke, ngethuba elincane lokuthola okuthile okunama-calories amaningi, umzimba uqala ukwakha izinqolobane zamafutha ukuze uphume esimweni esicindezelayo. Ngakho-ke, siphinde sibuyele kulokho obekuvele kukhonjisiwe ngaphambili, ukudla akukhona ukuzila ukudla, kepha ukudla okufanele. Udinga ukunquma ukuthi mangaki amakhalori adingwa ngumzimba wakho futhi, ngesikhathi sokudla okuvamile, unikeze wona ngendlela yokudla okunempilo nokubalulekile, futhi njengoba wehlisa isisindo, nciphisa umthamo wokudla.
• Uma indlela yokudla isivele isunguliwe, izinkinga ezintsha ziyaqala, njengoba zibizwa njalo - imiphumela emibi. Isikhumba silahlekelwa ithoni yaso, siqala ukuguga, ifomu lemibimbi. Ngasikhathi sinye, siyaqhubeka nokuzisebenzela, siqhubekela esigabeni semidlalo esibalulekile ekudleni. Ukugcina umzimba uphilile ekudleni okunamandla, udinga ukuzivocavoca okungenani ihora ngosuku. Uma, ngemuva kokuzivocavoca umzimba njalo, uyeka ukuzivocavoca, izicubu zomzimba ziyancipha futhi, ngenxa yalokho, zibuyela esimeni sazo sangaphambilini - sigcwele izingqimba zamafutha.

Ukudla okuphumelela kakhulu yindlela yokuphila efanele

Ngokuqondwa okulungile kwegama "ukudla" nezinto ezithinta ngqo futhi zisekele, ungathola okusha, okusondele kokufanele, futhi nomzimba ofanelekile owuthanda kakhulu. Kepha ukuze uhlanganise okufeziwe, akufanelekile ukuphumula, kunalokho, udinga ukuqhubeka uqhubeka uzisebenzela ukuze ungalahlekelwa impumelelo yakho. Uma umuntu eqonda ukuthi ukwehlisa isisindo kunzima, umsebenzi oqhubekayo ofanele umphumela, khona-ke udinga ukwazi eminye yemithetho yendlela yokuphila enempilo, ukudla okunomsoco nokudla ngendlela efanele.

1. 1 Umthetho wokuqala ukunikeza umzimba njengoba nje “ucela”. Ukungeniswa kwamanzi nsuku zonke kungama-30 ml nge-1 kg yesisindo somzimba. Amanzi athuthukisa imetabolism futhi asiza ekususeni ubuthi nokunye ukungcola emzimbeni, futhi alawule ukugayeka kokudla, ajwayelekile imetabolism aqede nethuba lokudla ngokweqile.
2. 2 Isidlo sasekuseni esimnandi siyisiqinisekiso sempilo nesibalo esincane. Lokhu akusho inkomishi yekhofi enesemishi, kepha iphalishi, iqanda, isaladi, nokuningi.
3. 3 Kubalulekile ukufaka amaprotheni ayi-1,2 g nge-1 kg yesisindo somzimba (ama-50% amaprotheni yemifino) ekudleni ngakunye, ngoba alilawuli umuzwa wendlala kuphela, kepha futhi nophawu lokugcwala komzimba ngokudla, futhi kunomthelela esimweni esizolile sohlelo lwemizwa nasemzimbeni wonke.
4. 4 Kuyadingeka ukuthi kukhishwe ukudla okunenkomba ephezulu ye-glycemic ekudleni bese kukugcwalisa ngezithelo, imifino, ubhontshisi, inyama ephekiwe ephekiwe, njll.
5. 5 Ukunciphisa inani lama-calories ngamayunithi angama-500. nsuku zonke, kepha kuze kufike kumkhawulo we-1200 kcal. Akunakwenzeka ukunciphisa ngaphansi kobuncane, ngoba kulokhu ukulahleka kwesisindo esiningi kuzomisa, ngoba umzimba unamandla okuzivikela ekubhujisweni. Iqala ukushisa yonke into ngaphandle kwamangqamuzana amafutha, idale umonakalo omkhulu kuzo zonke izitho zangaphakathi nezicubu. Futhi uma umzimba futhi uyeka ukuthola amavithamini namavithamini adingekayo ekusebenzeni okujwayelekile, kuzoqala ukugcina amakhalori ngendlela yamafutha ngasikhathi esincane.
6. 6 Akufanele naphansi kwanoma yiziphi izimo ukuthi umuzwa wendlala uvunyelwe. Ukudla okudliwayo kufanele kwenzeke ezingxenyeni ezingamaqhezu izikhathi ezi-5-6 ngosuku.
7. Ezemidlalo ziyingxenye ebalulekile yokudla. Ukuze ubukeke umuhle ngenkathi ulahla isisindo, futhi ungakhombisi isikhumba esiphundu, ukusheshisa inqubo yokwehlisa isisindo, udinga ukuhola indlela yokuphila esebenzayo - ngena kwezemidlalo noma umdanso. Ngosizo lokuzivocavoca umzimba, kuyadingeka ukuthi ushise ama-kcal ama-7 ngosuku, kanti umzimba uzohlala ulahla amakhilogremu angama-550 ngesonto. Awukwazi ukuyeka ukwenza izivivinyo ngemuva kwesikhashana, ngoba ngale ndlela umzimba osemisipha evulekile uzoqala ukugcina amafutha. Umzimba omncane ubukeka umuhle ngokuthola ubukhulu bemisipha.

Kepha akekho omunye wezazi zokudla okunempilo ozokusiza ukunqoba isisindo esiningi, esibulala ngokungenasihawu impilo yakho, uze uzobona ukuthi uyakudinga ngempela. Into esemqoka ukuhamba kancane, kepha ngokuphelele ukuguqula indlela yokuphila, ukuqonda ukuthi umzabalazo awukona owe-short-term weight loss, kodwa owomphumela omude futhi ofiselekayo.