Uma ufuna ukuqeda amakhilogremu engeziwe, uyazi - ukulahlekelwa isisindo, kutuswa ukuba udle. Okubaluleke kakhulu, yini eyenza ukulahlekelwa isisindo, futhi lokhu kuyimetabolism. I-metabolism ithinteka yizici ezahlukene. Akungabazeki ukuthi uma kungekho lutho, akukho lutho "lokushintshanisa" emzimbeni. Ukuqaphela okukhethekile kufanele kukhokhwe kulokho okudlayo. Cabanga ngemikhiqizo ewusizo yokulahlekelwa isisindo.
Yimiphi imikhiqizo eyenza ukulahlekelwa kwesisindo?
Ukuze ulahlekelwe isisindo, kuhle ukufaka amaqanda ekudleni kwakho okunikeza amaprotheni aphelele adingekayo ukuze kube nomzimba omuhle. Kodwa kufanele kuqashelwe ukuthi isikhuphaphu sinamafutha, ngakho ungadli i-yolk eyodwa ngosuku, amaprotheni ayisebenzi.
Ukulahlekelwa isisindo ngemikhiqizo ewusizo yizinhlanzi nezilwane zasolwandle. Futhi kunconywa ukuthi usebenzise izinhlobo ezinamafutha ezinhlanzi, njengoba iqukethe ukubaluleka kwe-fatty acid acids omega-3. Ngaphezu kwalokho, la ma-acids anomthelela esimweni esivamile sesikhumba, izinwele, izipikili, lapho kudingeka khona uma umuntu ekhula kancane. Udinga ukwazi ukuthi lokhu kudla kunconywa ukuba kusetshenziswe ku-paren, ifomu eliphekwe noma elibhaka.
Akufanele unqabe iphariji. I-porridge ye-oat ne-buckwheat iyasiza kakhulu ekulahlekelweni kwesisindo. Into eyinhloko uma ukupheka i-porridge kungabi ngaphezu kwe-overdo, ungangeni ushukela nebhotela. Iqiniso liwukuthi okusanhlamvu kucebile kakhulu ku-fiber, futhi kunomthelela ekugcwaliseni okusheshayo nokugcinwa komzwelo womzwelo isikhathi eside. I-fibre inomthelela omuhle kakhulu ohlelweni lokugaya ukudla.
Lapho ukhetha imikhiqizo yokulahlekelwa isisindo, ungakhohlwa ngeminqumo ewusizo. Ziyondla kakhulu futhi azigcini amanzi emzimbeni, ngokungafani neminqumo. Kanti futhi awukwazi ukwenza ngaphandle kwemikhiqizo yobisi eboshwe. Lokhu yi-yogurt, i-low fat fat cottage cheese. Esikhatsini se-curd, i-calcium eyanele namaprotheni, futhi le mikhiqizo iphansi-ikhalori.
Ewusizo ekulahlekeni kwesisindo ngamakhowe. Zizwa ukhululekile ukudla izinkomishi ezingu-0.5 zamakhowe ngosuku. Banika selenium yomzimba kanye ne-folic acid. Zenza ukuba isisindo siphume ngokushesha, futhi lokhu kusho okuningi kulabo abafuna ukuqeda amafutha amaningi.
Eminye imikhiqizo esiza ukunciphisa isisindo
Ukulahlekelwa isisindo umkhiqizo owusizo ama-apula. Zihlanganiswe ngokugcwele neminye imikhiqizo eminingi. Ama-apula aqukethe ama-antioxidants, amavithamini, futhi ahlanze amathumbu. Abesifazane abaningi basebenzisa usuku lwesisindo-balahlekelwa yi-apula. Kunconywa ukuthi ungadli ama-apula amnandi. Ama-avovoc aqukethe izinto eziningi eziwusizo, nakuba kunama-khalori amaningi kuwo, kodwa i-avocado eyisimungulu esaladini ngeke ilimaze. Ngempela, into ebaluleke kakhulu ukuthi ukulahlekelwa isisindo, awulimazi umzimba wakho.
Kubalulekile ukuphawula umkhiqizo owusizo ongu-source of vitamin A - izaqathe. Lo mkhiqizo awufaki amakholori engeziwe emzimbeni. Izaqathe ezimbili eziphehliwe ngamafutha omifino ziyokwenza umzimba wakho ube nesilinganiso esifanele samavithamini.
Iklabishi (yanoma yiluphi uhlobo) iqukethe i-fiber eminingi. Iklabishi ibhekwa njengomkhiqizo obalulekile wokulahlekelwa isisindo. Ngaphezu kwalokho, iklabishi iqukethe ascorbic acid. Okuwusizo kakhulu ekulahlekeni kwesisindo yizinhlobo ezifana nekholifulawa, i-broccoli - ziqukethe amakholori ambalwa kakhulu. Futhi kukhuthaza amafutha ashisa uphesi omnandi. Iqukethe i-carotene ne-ascorbic acid. Kuwanele ukudla i-pepper eyodwa ngosuku, futhi uzohlinzeka umzimba ngalezi zinto ngesigamu, kusukela esilinganisweni sansuku zonke.
I-Walnuts ayikwazi ukubhekwa ngemikhiqizo ebangela ukulahlekelwa isisindo - inani labo lokudla okunomsoco liphakeme. Ziqukethe i-fiber, i-vitamin E, amafutha, amaprotheni, nawo ahlanzekile kahle. Ngenxa yalokhu, kutuswa ukuba udle ama-walnuts amathathu ngosuku.
Ungakhohlwa ngezithelo namajikijolo. Zinezinto eziningi eziwusizo ezidingekayo kumuntu. Ikakhulukazi uma ulahlekelwa isisindo, kutuswa ukuba ufake ikhabethe ekudleni kwakho. Okuqukethwe kwe-caloric yamakhamoni kuncane, kucebile ku-fiber, okuqukethwe okuphezulu kwama-antioxidants namaminerali, amavithamini, okuthi, uma ulahlekelwa isisindo, usekela impilo yabantu. I-Watermelon yi-92% yamanzi, okusho ukuthi "ingabamba" isifiso sokudla.
Ukuphuza ukuphuza isisindo samanzi ahlanzekile kakhulu noma amaminerali, ngaphandle kwegesi. Ithi elihlaza libhekwa njengomkhiqizo omuhle kakhulu wokukhishwa kwamakhilogremu engeziwe. Iqiniso liwukuthi leli teyi lingagaya, umzimba udinga ukusebenzisa ama-calorie angu-60. Futhi, i-vithamini ecebile, ivuselela i-carbohydrate ne-fat metabolism, ifinyelela umzimba ngokushesha, iyasiza ukugaya.