Umsebenzi, ukwethula kanye nefomu elihle lokudlala - kubaningi iphupho elibonakala lingenakutholakali. Akuyona imfihlo ukuthi isisekelo sokuphumelela kuyinhlanganisela efanele yokudla okunomsoco nemithwalo yemidlalo efanelekayo. Ukudla kanye nemidlalo kuphumelela kuphela uma izingxenye ezimbili zihlanganisiwe kahle.
Uma unquma ukulandela indlela yokuphila enempilo, ungakhohlwa - ukuqeqeshwa kuzosebenza kuphela uma udla kahle. Ngakho-ke, kuthiwani, nini nokuthi yikuphi okungakanani okudingayo ukuze udle ukuze uzuze isimo esifanele sokuma kwakho? Cabanga ukuthi ungadla kanjani kahle uma wenza impilo.
Okokuqala , isikhathi. Ukudla kufanele kufane nomgomo wakho wokuqeqesha. Uma umgomo wakho ukwehlisa isisindo, kunconywa ukuba udle kungakapheli amahora angu-2-3 ngaphambi kokuqeqesha hhayi ngaphambi kwamahora amathathu. Ukugcwalisa isisu masinyane ngaphambi kwamakilasi, uzodala inqubo yokugaya, futhi kuyoba nzima ukubhekana nayo. Imisipha izodinga ukugeleza kwegazi, kepha isisu sokugaya sidinga ukunyuka kwegazi. Ngenxa yalokho, kuyoba nokusetshenziswa okuncane kakhulu ekuqeqesheni. Nokho, akudingekile ukuba uqale ukuqeqesha ngesisu esingenalutho. Ukwanda okweqile komsebenzi kubangelwa u-hypoglycemia - ukwehla ezingeni lama-carbohydrate emzimbeni, okuholela ekuzuleni futhi ngisho nokuphelelwa amandla. Ngakho-ke, indlela engcono kakhulu ukuthatha ukudla okuqukethe ama-carbohydrate (imifino, okusanhlamvu, isinkwa sonke sokusanhlamvu) amahora angu-2-3 ngaphambi kokuqala kwezemidlalo.
Ngemva kwamakilasi, ukudla akunconywa ngaphandle kokuthi uzama ukwakha imisipha. Ngemuva kwemithwalo ejulile emisipha, ukuqala kwamaphrotheni okusebenzayo kuqala, ngenxa yalokho imisipha yomzimba ikhula. Ngakho-ke, kunconywa ukuba ungadli ukudla okungenani amahora amabili emva kokuqeqesha. Qinisekisa ukuphuza amanzi ngesikhathi sokuvivinya umzimba. Lokhu kuphuthumisa umzimba nokuqedwa kwemikhiqizo yokulahla, kuthuthukisa ukushisa. Nika ama-sweet and soda amnandi ngamanzi ahlanzekile ahlanzekile.
Okwesibili , ukwakheka. Ukudla emzimbeni kuphenduka amandla. Ngakho-ke, ukudla kufanele kube nokulinganisela. Lokhu kusho ukuthi ekudleni kumele kube khona amaprotheni, amafutha kanye nama-carbohydrate ngo-1: 0.8: 4 (amaprotheni / amafutha / ama-carbohydrate).
Amaprotheni iyisakhiwo "sokwakha" somzimba, ngoba ziyingxenye yawo wonke amaseli ayo. Ama-proteins akha ama-tissue anjalo njengesikhumba, imisipha, izinwele nezipikili. Uma umzimba ungenawo amaprotheni, izinqubo zokubola ziqala ngokuyinhloko mayelana nezinqubo zokuqala. Izishukela azibuyiselwa, ukukhathala, ubuthakathaka buthakathaka, ukuzivikela kungaphumeleli, amandla omqondo ancipha. Imfuneko yansuku zonke yamaprotheni ayiyona enkulu - cishe ama-gramu angu-50 ngosuku. Iprotheyini ingaba isilwane noma imifino. Iprotheyini yezilwane iqukethe inani elikhulu lamamino acid abalulekile. Lezi zonke izinhlobo zenyama, inhlanzi, izinkukhu, ubisi nemikhiqizo yobisi, amaqanda. Iprotheni yemifino inenani eliphakeme lezinto eziphilayo. Lawa ama-legumes, irayisi nama-nafta.
Ama-carbohydrate ayimthombo oyinhloko wamandla emzimbeni. Lolu uhlobo "lwephethiloli", oludingekayo ukuze kube nokuphila okusebenzayo. Ngaphezu kwalokho, bayanelisa kakhulu indlala. Kubantu abathintekayo ezemidlalo, isidingo sama-carbohydrate sanda. Noma kunjalo, lokhu akusho ukuthi ungadla ushokoledi, amaqebelengwane kanye nesinkwa esimhlophe ngamakhilogremu, uma udlala ezemidlalo. Le mikhiqizo iqukethe inani elikhulu lamafutha noshukela, okufakwa kuma-fat stores. Ukwenza ukusetshenziswa kwamandla emva kokuzivocavoca, udle izithelo, imifino, isinkwa sonke sikakolweni, okusanhlamvu. Zama ukudla okungenani 5 izithelo nemifino ngosuku.
Amafutha - nawo angumthombo wamandla futhi ayadingeka emzimbeni wethu, tk. kunomthelela ekwenzeni amavithamini A, D, E, K. ungesabi - Ungesabi igama elithi "amafutha" - khumbula ukuthi ama-acids ayi-insaturated ayikwazi ukukhiqizwa ngumzimba, kanti empeleni anciphisa izinga le-cholesterol egazini futhi avimbele izifo zenhliziyo, ngcono umzimba. Vele ukunciphisa ukusetshenziswa kwamafutha. Nelisa isidingo somzimba nsuku zonke samafutha ngokudla amafutha yemifino (umnqumo, i-sunflower, i-pumpkin oil oil). Susa amanye amafutha kusuka ekudleni kwakho - khetha inyoni ephansi kakhulu esikhundleni senyama nesoseji. Pheka ku-cookware engekho-stick noma u-steamed.
Amavithamini namaminerali kubalulekile ekuzikhandla ngokomzimba. Ukwehluleka kwabo kubangela ubuthakathaka obuthakathaka, ukukhubazeka kokuzivikela, ukuwohloka kwesimo somzimba. Umzimba awukwazi ukukhiqiza amaminerali noma amavithamini. Ngakho-ke, ukudla kwakho kufanele kufaka inani elikhulu zezithelo nemifino, inyama kanye nenhlanzi, okusanhlamvu okugcwele kanye nemikhiqizo yobisi. Ngeke kube yinto engafanele ukusebenzisa izinkimbinkimbi ezikhethekile ze-multivitamin.
Okwesithathu , inombolo. Ngeke ukwazi ukufeza isakhiwo somzimba esifunayo uma udla ngokungavamile. Ukuzila kwansuku, futhi kusihlwa kusiza "kusukela esiswini." Kunconywa ukuba udle ngesikhathi esifanayo, futhi inani lokudla elidliwe ngesikhathi akufanele lidale umuzwa wokuhlupheka nokulala. Qinisekisa ukuthi uyodla ukudla kwasekuseni - lokhu kuzokukhokhisa ngamandla ngosuku lonke. Ekuseni, udle izithelo ezintsha, i-yogurt encane ye-fat kanye ne-cottage shizi, isinkwa sonke sikakolweni, uju. Uma umuzwa wendlala uthatha phakathi kokudla kwasekuseni nasekuseni, uphuze u-fat fat. Isitsha esihle kakhulu sokudla isidlo sakusihlwa siyoba isifuba se-turkey noma inkukhu ngemifino, ukuhlobisa kufaneleka i-pasta kusuka kufulawa ophelele noma ilayisi elingenalutho. Ngaphambi kokuzivocavoca, ungaba nesidla, isibonelo, ngebhanana. Ngaphambi kwamakilasi qalisa, uphuze i-lemon esanda kumiswa noma i-orange ijusi ehlanganiswe namaminerali. Futhi kusihlwa indlala yakho izokwanelisa ngokuphelele inhlanzi yezinhlanzi ngesaladi eluhlaza kanye namazambane abilisiwe.
Ukudla kahle uma wenza impilo, uzothola umphumela oyifunayo. Gcina ithrekhi ngobuningi kanye nekhwalithi yokudla, ukuzivocavoca - futhi uzoba nempilo futhi usebenza!