Indlela yokwenza ukudla komuntu?

Uyazi ukuthi kufanele uhlanganise eziningi zemifino, izithelo kanye nohlamvu oluphelele ekudleni. Kodwa awunaso sonke isikhathi nesimo esanele sokwenza lo msebenzi. Ukulandela iseluleko sethu, ngisho nentombazane exatasa kakhulu ingahlala enempilo futhi encane. Ngokushesha uzofunda ukwenza isabelo sokudla kumuntu osebenza ebhizinisini nokukhathalela.

Ukuba "intombazane enhle", uzipha nsuku zonke igama: ekudleni ukuze udle izinhlanzi, emlonyeni wesinkwa - izithelo, kanye nokudla isidlo sakusala isaladi eluhlaza ... Kodwa usuku ekupheleni - futhi! - isakhiwe ngendlela yokuthi ngesidlo sasemini unelisekile ngengxenye ye-pasta nge-sauce enamafutha, futhi kusihlwa uyadonsa amaqabunga nesalabhisi esitolo esithengiwe, uzikhwanyele ngokuba ungenalo intombazane ehlala njalo enezimila ezintsha ekhaya. Masinyane uthethelele! Phela, uma uqonda, ukudla kwakho akuyona into embi kakhulu. Ukuze uhlale uphilile futhi uncane, akudingekile ukuba uphelele. Ukuze uthenge imikhiqizo ewusizo kuphela futhi wenqabe ukuthengwa kwamaswidi okuzenzekelayo, ososayensi base-University of Utah bayeluleka ngaphambi kokudla ukuze badle isangweji. Funda amalebula! Izifundo zibonisa ukuthi sidla kuze kube ngu-3-8 kg ushukela ngonyaka! Maltose, i-dextrose glucose), i-fructose - konke lokhu nakho ushukela. Ngisho nezinguquko ezincane ekudleni kwakho, njengokungena esikhundleni sesinkwa esimhlophe nge-okusanhlamvu okuphelele, kanye ne-spaghetti evamile - ne-macaroni kusuka ezinhlobonhlobo zekolweni, ingathinta kakhulu umzimba. Futhi sizokusiza ngalokhu, sinikeza iseluleko ekuhleleni okunengqondo kwemenyu yakho yansuku zonke. Ngesifiso sakho sokushintsha ukudla, phikelela, kodwa ungenzi ukuzifunela ngokwakho. Mhlawumbe, akunakwenzeka ukuba ungabandakanyi emzimbeni wakho wamafutha nama-chocolate futhi ngeke usebenze, ikakhulukazi uma uhlangabezana nokucindezeleka okwamanje. Kodwa emva kwakho konke, kunoma yikuphi ukulinganiselwa okuqinile, okuhlanganisa nokudla okuncane, ukuze umzimba ube ngokwakho ukuzwakalisa. Lapho ephendula, uqala "ukusindisa", ukuguqulwa kwe-metabolism kwehlisa, futhi esikhathini esizayo kuyoba lula ukuzuza kabusha isisindo esiningi, futhi ukuqeda ama-kilos kunzima kakhulu. Ngakho-ke ngaphandle kokudlulela. Ukuzikhethela kungukusho kwegolide!

Okuphelele okusanhlamvu: i-fiber

Okungcono, udla ukudla kwe-carbohydrate kuphela uma kwenziwa ngefriji egcwele ufulawa ogcwele u-fibre, ngaleyo ndlela uzama ukunciphisa ingozi yesifo senhliziyo. Ezweni langempela, ekudleni kwasekuseni 'ugcina ubuqotho' empeleni futhi udla oatmeal, kodwa ngesidlo sakusihlwa kanye nesidlo sakusihlwa awulandeli lo mgomo.

Igolide elisho

Cabanga ngesidla sakho, ususe ukuma nokujwayelekile kwama-grains wonke noma i-popcorn. Abaningi besifazane badinga ama-5-6 servings of cereal ngosuku (eyodwa ekhonzayo - ucezu oluncane lwesinkwa, ½ inkomishi ebilisiwe irayisi noma i-pasta, i-3 inkomishi ye-popcorn engenamnandi). Ngesikhathi esifanayo, kungabi ngaphezu kwengxenye yethu esitholayo ngendlela yemikhiqizo kusuka ekupheni okungagcwalisiwe. Futhi kuyisihawu, ngokusho kocwaningo oluqhutshwa eHarvard University, ngisho nezinsizakalo ezimbili noma ezintathu zezinhlamvu zomzimba ngosuku zinciphisa ingozi yokuhlaselwa yinhliziyo noma ukuthuthukiswa kwesifo sikashukela ngo-30%. Lapho ukhetha imikhiqizo yokudla, qiniseka ukuthi ufunda ilebula: ufulawa wonke kufanele ube ngowokuqala ohlwini lwezithako.

Imifino nezithelo: amavithamini

Okungcono, udla izithelo noma imifino ngesikhathi sokudla, ukuze uthole ama-servings aphakanyisiwe angu-9 ngosuku. Ezweni langempela, usebenza isikhathi eside kangangokuthi ama-herbs kanye namajikijolo athola ngaphambi kokuba athole isikhathi esimnandi, uze ulungele ukupheka okuthile kubo. Futhi imifino ehlanzekile kuphela ekhona kwimenyu yakho iyamaqabunga e-saladi, ehlukaniswe phakathi kweziqephu zesinkwa esihlabathini.

Igolide elisho

Engeza imifino kusihlwa. Faka indawo yesandwich ejwayelekile nge-inkukhu isaladi ngemifino nemifino. Ngakho-ke, ungathola kalula ama-4-5 ngemifino yemifino. Lona ubuncane bakho obuphelele. "Ukungagcwalisi lelizinga" isikhathi eside, ubeka ingozi yokuthola ukuntuleka kwezinto ezibalulekile, isibonelo, i-folic acid. Esicwaningweni, abesifazane ababesetshenziselwa ukusetshenziswa izithelo nemifino kusuka emibili kuya kwemihlanu ngosuku ngosuku, banciphisa ingozi yesifo senhliziyo ngo-28%. Izingxenye zincane kunalokho ocabanga ukuthi: ngayinye yazo ingu-1 indebe yamakhambi amasha noma i-1/2 indebe yezithelo noma imifino esisha. Hlanganisa izinkomishi ezimbili zesipinashi noma i-arugula nge 1/4 indebe yamabhontshisi, ungeze i-1/2 indebe ye-broccoli no-utamatisi kanye ne-1/4 indebe izaqathe ezisikiwe, futhi yilokho okudingayo. Uma ungathandi isaladi, udla ingxenye yesihlabathi ngesifuba senkukhu, ucezu lwe-avocado, utamatisi, kanye nesitsha semifino yemifino. Futhi uphinde ufinyelele kalula umgomo wakho, ungeze kwimikhiqizo ekhulunywe ingilazi yejusi yemifino eyi-100% kanye nepeyari eyodwa. Uma ugxuma emakethe akunakwenzeka ngaso sonke isikhathi, ubeke phezu kwezithelo ezifriziwe nemifino. Ngokwesifundo esanyatheliswe kuyi-Journal of the Science of Food and Agriculture, singakwazi ukuqukatha amavithamini amaningi njengamahlumela amasha, uma ayeqhwaqisiwe avuthiwe: khona-ke azoba nezinto eziwusizo kakhulu.

Okumnandi: umthombo wamakhalori angenalutho

Ngokufanelekile, ugwema amakhukhi, amaswidi namashokoledi, ukuze ungabi nesisindo. Ezweni langempela, ucindezeleke kakhulu, ushiye isidlo ngaphandle kwe-dessert.

Igolide elisho

Ungase uphethwe okuthile ngesikhathi sokudla kwasekuseni uma ulandela imithetho elandelayo. Okokuqala, khetha into ewusizo, njengokothokoledi omnyama, amantongomane angu-1/4 indebe nezithelo zomisiwe noma ibha yokufaneleka. Okwesibili, isabelo kufanele sihlale sincane. Khumbula ukubusa kwezingcezu ezintathu. Injabulo enkulu esivela ekudleni okutholayo, nje ukugawula isikhathi sokuqala nesokugcina. Engeza okungaphezulu kokunye, phakathi, futhi uzokujabulela i-dessert ngesilinganiso esifanayo njengokuthi uyilume izikhathi eziyishumi. Namanje ufuna okuthile ukuhlafuna? Abesifazane bavame ukufisa amaswidi ukuze babe nomuzwa wokuphumula, okwenza ukwanda kwamazinga kashukela egazini. Gcina leli zinga lizinzile, libheke ukudla nokuhambisa ngokufanele ukudla. Yidla ibhanana esitokisini ngaphambi kwemini, nesikhwama esinezinkwa ezigcwele okusanhlamvu - ntambama.

Imikhiqizo eyimikhiqizo engapheli: ama-sodium amaningi namafutha

Okungcono, ubeka ngaphandle kokuzidla kwakho ngokudla kwakho okudla okusemathinini nokudla okulula, ngoba aqukethe uketshezi oluningi namanoni. Ezweni langempela, udla i-can of soup ngesikhathi sekuseni, futhi kusihlwa - isidlo sokudla esineqhwa, ngoba awufuni ngempela ukupheka nhlobo. Ungaqhubeka ukusebenzisa imikhiqizo ephelelwe yisikhathi uma iqukethe okungaphezu kwama-800 g we-sodium no-3.5 g wamafutha agcwele ngokukhonza (ochwepheshe bayeluleka ukunciphisa ukusetshenziswa kwabo kuka-2300 mg no-18 mg ngosuku, ngokulandelana). Ukuphuza ngokweqile koketshezi ekudleni kungagcina kubangele ukwanda kwegazi, kanye namafutha agcwele - ukwanda kwezinga le-cholesterol embi. Noma kunjalo, abakhiqizi abasizi njalo lokhu. Yebo! Phela, usawoti namafutha ngempumelelo "kugcizelela" ukunambitheka okuncane okuveziwe kwesidlo. Inkomishi yama-noodle aqedile nekhukhu, isibonelo, ingaqukatha 1000 mg ye-sodium. Ngenhlanhla, akuwona wonke umkhiqizo oqedile ukufana nawo, futhi okubaluleke kakhulu - funda ngokucophelela ilebula. Ngendlela, iphakethe elincane lingase libe nesabelo esiphindwe kabili, futhi uma "uthola" kuso, uzothola usawoti namafutha ngokuvolumu kabili. Ukudla okusheshayo kanye nemikhiqizo eminingi eqeda ukuphela kwempahla kunomuthi omkhulu wamafutha nosawoti. Uma ungenaso isikhathi sokupheka, gcina imifino efriziwe futhi uthathe izithelo efrijini.

Inyama ebomvu: amafutha agcwele kanye ne-cholesterol

Okungcono, awudli inyama ebomvu ukuze ulondoloze inhliziyo yakho. Ezweni langempela, njengoba udla ukudla izinsuku ezimbalwa, uyazivuza nge-steak fat.

Igolide elisho

Ungayeki inyama enomvu ngokuphelele. Ekugcineni, inyama yenkomo ingenye yemithombo engcono kakhulu yamaprotheni, i-zinc, i-iron ne-B. Kodwa-ke, kufanele ulinganise: ngokudla njalo izingxenye ezinkulu kakhulu, uthola kakhulu umgqomo we-fat egcwele fat and cholesterol. Ngempela, isifundo esisha esanyatheliswa kuyi-Archives of Internal Medicine sathola ukuthi labo abadla ama-125 amagremu enyama ebomvu ngosuku (encane eyilisiwe noma yenkomo) kunamathuba angama-30% okufa kakhulu ngenxa yesifo senhliziyo eminyakeni eyishumi lokulinga kwaqhubeka. Phakathi nesonto, ungadla kuze kube ngu-540 amagremu enyama ebomvu noma izingxenye ezingu-90 zama-gram angu-90. Ucabanga ukuthi lokhu kuningi? Kodwa lokhu akunjalo, kunikezwe ukuthi ucezu lwesilinganiso wenkomo oyobe ukhonjelwe kuyo yokudlela, luyoba nesisindo sika-150 g. Ngaso sonke isikhathi khetha izicucu ezinamafutha aphansi: i-tender orin edge.

Imikhiqizo yobisi: i-calcium

ngokufanele, uthola i-calcium eyanele, udla okungenani ama-servings amathathu wemikhiqizo yobisi nge-fat fat content nsuku zonke. Ezweni langempela, okuphezulu okwenzayo kudlulisa ukhilimu ekhofi lakho ekuseni futhi ucabange ekupheleni kosuku ukuthi ungabala yini ingxenye yekhilimu ekhilimu "yobisi."

Igolide elisho

Abesifazane abaningi bakholelwa ukuthi kufanele badle i-yogurt noma baphuze ingilazi yobisi ngesikhathi sokudla, ngaphandle kwalokho abatholi 1000 mg we-calcium ngosuku. Noma kunjalo, lokhu akunjalo. Eqinisweni, ungathola umthamo omkhulu we-calcium nemifino, isibonelo, neklabishi (179 mg we-amaminerali indebe) noma nge-saladi ye-paky (i-158 mg indebe ngayinye). Uthola okungaphezu kwama-50% alezi zinto kusuka emifino emifino emnyama, kuyilapho kusuka kumikhiqizo yobisi - cishe ngo-32%. Qala usuku lwakho ngengilazi ye-yogurt engenayo i-yogurt noma i-yogurt ephansi, ngesidlo sasemini, ubeke ucezu lwe-Swiss ushizi isinkwa sonke, ufafaze i-pasta nge-pasta yokudla, udle ingxenye ye-ulethisi yokudla, bese ubhalela ubisi u-ayisikhilimu we-dessert, futhi uzobe ushaya kalula i-rate yakho yansuku zonke i-calcium.

Imikhiqizo okufanele ibe njalo ekhishini lakho

Asikho isikhathi sokulahla esitolo? Ayikho inkinga! Phela, esiqandisini sakho kukhona njalo imikhiqizo ewusizo ekudleni nokudla okulungele ukudla.

Amafutha

Esikhundleni sokusakaza ngesinkwa, sizokwenza kuso isiphuzo esinamaprotheni esiphundu futhi esiphundu esiphundu. Ukuze wenze lokhu, engeza ku-1/3 indebe yamafutha we-3 tbsp. l. uviniga ne-soy sauce. Faka ama-pasta ngezinkukhu kanye nama-peas aluhlaza.

Utamatisi

Zisebenzise njengama-marinade ekudleni. I-asidi ye-tomato inikeza ububele kumikhiqizo yamaprotheni, nezinongo - iphunga elimnandi. Futhi uthola 1 ukukhonza imifino. Ukuphefumula ngosuku olulandelayo, kungashintsha isidlo sasekuseni esiphundu, esimnandi, uma uhlukanisa indebe yesibili, ufafaze ubisi lwe-soy, inkathi ngesinani esincane sesinamoni neshukela elibomvu. Bese kuthi amaminithi ambalwa afudumele epanini, bese ebeka epulatifeni, afafaza izingcezu zebhanana noma amajikijolo amasha. I-calcium ecebile kanye ne-probiotics evuseleleka ekuzivikelweni, ngaso sonke isikhathi kuhle ukuphuza. Futhi uma uyingxube ne-dill, uzothola isobho elimnandi kakhulu lenhlanzi, inkukhu noma amazambane abhakabhaka.

Izinhlanzi ze-oily: i-omega-3 acids

Okungcono, udla isonto ngalinye izinhlanzi ezimbili zezinhlanzi ezinomsoco, eziwusizo ngenhliziyo, njenge-saumon noma i-salmon. Ezweni langempela, awubheki kalula emnyangweni wezinhlanzi esitolo, ngoba inhlanzi ebomvu ayikho eshibhile, futhi emva kokulungiswa kwayo ekhishini kukhona iphunga elithile isikhathi eside! Nsuku zonke, thatha imithi nge-omega-3 acids. I-fatty polyunsaturated fatty acids ikhulula ukuvuvukala, okungabangela isifo senhliziyo, isifo sikashukela ngisho nomdlavuza.