Iyini isimiso sokuhlanganiswa okulungile kwemikhiqizo? Kukholelwa ukuthi uma ukudla okuningana kungena esiswini ngesikhathi esisodwa futhi uma kungavumelani, inqubo yokugaya iyoba mpofu, okuzoholela ekungcoleni komzimba, ikakhulukazi emathunjini, nge-slags ahlukahlukene namafutha. Lokhu kungachazwa ukuthi ukugaya amaprotheni, kuyadingeka umzamo owodwa, futhi ukugaya ama-carbohydrate - ahluke kakhulu.
Ake sinikeze izibonelo ezithile.
Isibonelo, uma udla i-apula ngesisu esingenalutho, uzobe ugayeke ngokuphelele emaminithini angu-20, kodwa uma udla i-apula efanayo, kodwa emva kokudla, kuzodlalwa kahle futhi kungabalwa. Iklabishi efanayo iyobola ngaphakathi esiswini sakho uma uyidla ngegalikhi. Uma udla noma yikuphi iphalishi enomzimba ngesikhathi esifanayo, isisu sizoba nzima kakhulu ukugaya futhi uhambisane nokudla okunjalo futhi ukudla kuzohlala kubola emathunjini.
Ngokuvamile, umuntu ungcono ukudla ukudla okutshalayo: izithelo, imifino, okusanhlamvu. Isisu sethu sibona ngokuphelele lolu hlobo lokudla okuhlukene. Kulula futhi ngokushesha ukugaya futhi kahle umzimba. Ngakho-ke, kuzo zonke lokhu singaphetha: uma uhlanganisa ukudla ngendlela efanele, ungakwazi ukuthola umphumela ophawulekayo emsebenzini wesisu. Lokhu kungukudla okusheshayo kokudla, ukungabi khona kwe-bloating, ukukhanya kanye nokwakheka okunamandla emzimbeni.
Kungakhathaliseki ukuthi inkolelo enjalo ilungile ngokuhlanganiswa okulungile kwemikhiqizo, umuntu akakwazi ukusho amaphesenti angamakhulu, kodwa uma usenquma ukuqala ukudla ngokuhlukile noma nje ufuna ukufunda ukuhlanganisa imikhiqizo ngendlela efanele, khona-ke kuwe kukhona imithetho embalwa ebalulekile eyokusiza ukwenza imenyu yakho ngempumelelo.
Umthetho wokuqala.
Inyama, amaqanda nezinhlanzi zidla ukudla okunamaprotheni okunzima. Kunzima ukugaya ngesisu sethu, ngakho-ke ngenkathi ukusetshenziswa kwayo akukhuthazwa ukuphuza uketshezi bese udla ushukela. Kuzoba usizo kakhulu ukudla imifino ngezilwane zezilwane. Ngemuva kokudla okunjalo, kungcono ukuthatha ikhefu ezimbili noma ezintathu phakathi kokudla okulandelayo. Lokhu kubalulekile ekufaniseni kwayo okuhle.
Umthetho wesibili.
Imifino, amantongomane, isinkwa kanye ne-pasta yi-carbohydrate eyinkimbinkimbi, ngakho-ke ixhumane kahle nesisu. Kanye nabo, ushukela awunconywa. Ukuze uphume kahle, udinga ukuphumula amahora amabili ngaphambi kokudla okulandelayo.
Umbuso wesithathu.
Uma ufuna ukugcwalisa ukunikezwa kwamandla akho, khona-ke lokhu kuyisithelo esihle kakhulu. Iqukethe ushukela okwanele, okuyinto esiyidingayo ngezinye izikhathi. Ukuhlanganiswa kwezithelo kuhamba ngokushesha kunezinye imikhiqizo. Izithelo kufanele zidliwe phakathi kokudla okukhulu. Ngabo, akufanele udle ukudla okunye okweshukela, njengokothokolethi namaswidi.
Ngaphandle kwemithetho emithathu elula yokudla, kunezimiso eziningana zokudla okunempilo.
- Njengoba isimo kanye nekhwalithi yegazi kuxhomeke ekudleni kwethu, ukugcina ibhalansi ye-asidi-base egazini, ama-50-70 amaphesenti wokudla kwansuku zonke kufanele abe ama-carbohydrate anzima, okungukuthi, imifino, kanye nesinkwa kanye ne-pasta. Lesi isimo esibalulekile senhlalakahle nesimo sengqondo.
- Ukudla okuningi kunamaprotheni nama-carbohydrate ngesikhathi esifanayo. Ukudla okunjalo kudinga ukudliwa ndawonye, ngoba ayikho indlela yokuhlukanisa amaprotheni avela ku-carbohydrate, kodwa awukwazi ukuxuba amaprotheni "ahlanzekile" nama-carbohydrate "ahlanzekile." Lokhu kuzoletha inzuzo encane emzimbeni.
- Ukuze uhlangabezane nazo zonke izidingo zomzimba wethu, udinga ukukhetha ukudla okuhlukahlukene. Ngokudla kwesilwane, sithola isulfure ne-phosphorus. Ukudla imifino - i-magnesium, i-calcium ne-potassium.
- Ngezinye izikhathi sidinga amandla engeziwe. Ukuze senze lokhu, kufanele sidle ukudla okuneshukela.
Nanka amathiphu okusebenzisa imikhiqizo ethile.
I-Butter no-ukhilimu omuncu kufanele kudliwe kuphela futhi kungabikho izivimbela ezilimazayo.
Amafutha omifino kungcono ukuba angagcini, ukucindezela kokuqala. Fry ukudla okudingayo ngenani elincane lamafutha - emafutheni anenqwaba yocingo inani elikhulu lama-carcinogens anobungozi.
Sebenzisa ushukela kanye nezinye ukudla eziqukethe ushukela ozidinga ngokwehlukana kwezinye ukudla. Kungcono kakhulu ukuthandwa ngumzimba uju - sekulungele ukufaniswa komkhiqizo.
Isinkwa. Isinkwa sine-starch amaningi ngakho-ke asihambisani kahle nama-protein asezilwaneni. Kungcono udle isinkwa esivela ku-bran.
Umdwebo. Irayisi elibomvu kuphela libhekwa liwusizo.
Amazambane kufanele adliwe abilisiwe kanye nama-saladi yemifino.
Imifino enjenge-zucchini, beet, izaqathe, ithanga kungcono ukungadli noshukela - kungabangela ukuvuthwa esiswini.
Ubisi kufanele buqedwe ngokwehlukana. Iphazamisa ukugaya kokunye ukudla. Abantu abadala akufanele baphuze ingilazi engaphezulu kwesibisi ngosuku.
Imikhiqizo yobisi ephucuziwe iyahambisana nobisi. Kunzima ukugaya.
Amaqanda ahlushwa kahle futhi kunzima ukugaya ukudla. Kungcono ukudla nemifino.
Amantongomane angamafutha emifino aphekwa kalula. Kungenziwa wengezwa kuma-saladi yemifino.
I-melon kufanele idliwe ngokwehlukana.
Ungadli izithelo ngenyama, inhlanzi, amaqanda.
Zama ukwenza izitsha zibe lula. Izitsha ezilula zithwa kalula ngumzimba wethu.
Ukudla okuqukethe ama-carbohydrate, ungadli izithelo ezifana ne-orange, i-ananasini neminye imifino emuncu nezithelo.
Amafutha (ukhilimu omuncu, ukhilimu, ibhotela namafutha yemifino) ungadli ngenyama namaqanda, inhlanzi nanoma yimaphi amantongomane.
Ungadli i-jam, i-jams, i-syrups kanye nama-porridges-lokhu kubangela ukuvuthwa emathunjini.
Futhi khumbula, uma ufunda ukuhlanganisa ukudla ngendlela efanele, kuzokuletha wena kanye nomzimba wakho izinzuzo ezibonakalayo futhi njalo uhlezi kahle.