Awukwazi ukuhlaziya umuzwa wendlala kuphela ngokuthi udla ini futhi nini. Emzimbeni wethu, kunezinqubo eziningi nezimo ezithinta isifiso sokudla ngandlela thile: ukweqa okuncane kwamahomoni - futhi usuvele ubheka indlela odla ngayo ngendlela ehluke ngokuphelele. Kunezizathu ezimbalwa ezilula zokuthi, ngokuzisusa, uzoba nomthelela omkhulu endlaleni yakho.
Ngabe ufuna ukuphuza
Imvamisa, esikhundleni sokudla okuthile, kwanele ukuphuza ingilazi yamanzi. Ebuchosheni bethu, amasiginali akhombisa indlala nokoma adidekile, ngakho-ke zihlole kuqala ngomswakama onika impilo, futhi uma kungakusizi, yiba nesidlwana. Ngaphezu kwalokho, inani elingalawulwa lokudla ngeke lisangena esiswini esigcwele amanzi, okusho ukuthi cishe ngeke udle ngokweqile.
Ngabe uyozela
Ngeshwa, ukuntuleka kokulala kuzothinta indlala yakho, futhi uma ungenalo ithuba lokulala ngokwanele, khona-ke ayikho indlela yokulawula ngokuphelele ukuthanda kwakho ukudla. Umzimba okhathele uzama ukusinda okungenani ngokwandisa amandla owakhayo ekudleni - yingakho-ke ukuthanda ama-carbohydrate akhanyayo. Susa izimbangela zokuqwasha futhi wandise ukulala kwakho amahora anqunyiwe ayi-7 - 8 ngosuku.
Udla ama-carbs amaningi asheshayo
Esinye isici esikhohlisayo samaswidi ukuthi kuyaqabukela babe bodwa. Uma lawa amaswidi amancane, i-zhmenka, uma i-bagel eyodwa, khona-ke eyesibili idonswa ngemuva kwayo. Uma lokhu kuyisiqeshana sekhekhe, ngakho-ke ngasizathu simbe sikhulu kakhulu. Uma umzimba wakho udinga ukondleka, khona-ke ubuchopho buzokuphoqa ngokulangazela ukuthi udle ngangokunokwenzeka. Indlela yokuphuma ukwanelisa indlala nge-fiber, amaprotheni, ukudla okulula okunempilo. Futhi ekugcineni qala ukudla kahle!
Unovalo kakhulu
Uma ingcindezi yakho ingaguquguquki, uma ukhathazekile ngaso sonke isikhathi, ucwebe njengentambo, uhlelo lwakho lwamahomoni lufana nesiphepho sezimpawu ezingapheli mayelana nendlala nokudla ngokweqile. Ingcindezi igcwele hhayi ngokuzuza kwesisindo kuphela, kepha futhi iholela ekucindezelekeni okujulile nasezintweni ezihlasela imizwa njalo, ngakho-ke kufanele ubone izimbangela bese uziqeda. Ezemidlalo zingasiza ekunciphiseni ukucindezeleka okuncane.
Usebenzisa kabi utshwala
Utshwala, akukho mfihlo, bukhulisa isifiso sokudla. Ingilazi esidlweni sakusihlwa, empeleni, iyadingeka ukuyiphemba, futhi kuphela okwesibili kwemizwa nokuphumula. Futhi lapho ingilazi ikhona, kukhona okwesibili, lapho i-appetizer ikhona, kunenkambo enkulu. Iziphuzo ezidakayo ziphelelwa amanzi emzimbeni, futhi njengebhonasi, kuxhumene umuzwa wokucabanga wendlala, empeleni owomile. Ngakho-ke uma ucabanga ngokulahla isisindo, yisho utshwala.
Awudli amaprotheni anele
Amaprotheni, okokuqala, asutha kakhulu, futhi okwesibili, kuthatha amandla namandla amaningi ukukugaya nokukufaka, okusho ukuthi kusetshenziswa ama-calories amaningi. Bona ukuthi Ukudla Kwamaprotheni Kusebenza Kanjani. Awudingi ukubabamba ngaphandle kokuhlola kuqala ukudla kwalokhu kudla, kepha kufanele nakanjani ukhuphule inani lamaprotheni ekudleni kwakho. Futhi lungiselela ukudla okulula kwamaprotheni uma kwenzeka udla ngokushesha.
Udla amanoni amancane
Iphutha elikhulu lokulahlekelwa isisindo ukwenqaba ngokuphelele ukudla amafutha. Kodwa kuyaziwa ukuthi amafutha angenalutho awusizo kakhulu futhi, ngokuhambisana namaprotheni, anciphisa kakhulu ukudla. Yiqiniso, udinga ukugcina isilinganiso futhi unikeze okuthandayo emikhiqizweni equkethe amafutha anempilo i-omega-3 ne-omega-6.
Udla ngokuxokozela
Uma ungalandeli ishejuli, uba nezikhawu zesikhathi eside phakathi kokudla okuyinhloko, uba nendlala engapheli, okufanele uyibekezelele, bese kuba nomuzwa womhlaba wonke wokusutha nokudla ngokweqile, nakho okubekezelelayo. Umzimba uyawujwayela ngokuhamba kwesikhathi futhi wona uqobo uyakucindezela ukufeza "okujwayelekile". Shintsha: amasu amathathu ayisisekelo njengoba ufuna, ukudla okulula - ngentando namathuba.
Udla ngokushesha okukhulu
Uyawukhumbula umthetho wokuhlafuna ukudla amahlandla ama-33? Mhlawumbe, akufanele kube ngokucophelela okufanayo - ukunethezeka kokuvumela lokhu ezingeni lethu lempilo. Kepha ukumuncwa okuhamba kancane kokudla kuqeda ukudla ngokweqile. Ngemuva kwemizuzu engama-20, kuzofika isignali yokuthi isisu sigcwele, futhi usudle ingxenye kuphela yengxenye. Siyinika isitha noma umngani - noma ngubani oyidingayo okwamanje.
Ingabe uthatha izindondo
Impela usacabanga ukuthi amahomoni aya ngokuba ngcono. Yebo, ama-hormone aphazamisa uhlelo lomzimba wakho futhi alubeke ekusebenzeni - imvamisa kube lusizo, ngoba akulona ize udokotela anikeze umuthi. Kepha lokhu, maye, kusho ukuthi inkanuko iyakhula. Ingalawulwa futhi kufanele ilawulwe kusetshenziswa zonke izindlela ezichazwe ngenhla. Ukuzuza isisindo kuzoba, kepha kungabalulekile. Futhi impilo izoba ngcono, okuyiqiniso, ebaluleke kakhulu okwamanje.