Ungaba kanjani: udle ekuseni noma cha?
Abesifazane nabamantombazane abaningi abazama ukuthola umzimba omuhle, bacabange ukuthi ukudla kwasekuseni okuphelele kungamakholori engeziwe okuvimbela ukulahleka kwesisindo, ngakho-ke bakhetha nje into yokudla. Lokhu kuyiqiniso.
Ebusuku silala, futhi umzimba usebenza, ugubha konke ukudla esikudla kuwo wonke usuku. Amandla ethu aya eqinisweni lokuthi amangqamuzana avuselelwa, futhi izitho nezicubu zondliwa. Abantu abadli ebusuku, kepha kunezimo lapho bevuka ngo-3: 00 ekuseni ukuze baphuze amanzi futhi ngesikhathi esifanayo badle isangweji.
Yingakho sivuka ekuseni ngokuzwa indlala, ngisho nalapho singafuni ukudla. Amangqamuzana ethu azizwa lokhu, ngoba abuthakathaka, eziningi ze-toxins zibuthene kuwo futhi kunamanzi amancane asele, futhi ukuze umzimba uqale ukusebenza, kubalulekile ukuba uthole isidlo sasekuseni.
Ingabe usacabanga ngokudla ekuseni noma cha?
Indlela yenombolo 1: Ungabi nekusasa
Akusikho usuku noma amabili ngaphambili, ngehora uzobona ukuthi ucasuliwe kangakanani futhi udikibala. Ubuchopho bunciphise izinga le-glucose, futhi awuzange uligcwalise, ngakho-ke ubuchopho abuyithandi, buyafutheka futhi bukhipha ukushayela ukuze kusebenze imetabolism, i-glucose igxiliwe ngokuqinile esibindi sesigundane, ngakho uzizwa ubuthakathaka.
Uma i-glucose isiphelile ngokuphelele, uzozizwa unomthwalo ongenakuphelelwa yindlala odla kakhulu kunalokho okudingayo. Imikhiqizo ngeke ibe nephilile futhi iwusizo, kodwa lezo ziyowela ngaphansi kwengalo yakho, ngoba uzobe ulambile kakhulu. Ngenxa yalokho, thola ukudla okudliwayo nokudla okweqile ezinqulwini, ematheni nasesisu.
Indlela yenombolo 2: Ibhulakufesi elinamandla
Njalo ekuseni uzophuza ama-juice ahlukahlukene, ikhofi, udle ama-muesli, ama-buns nembewu ye-poppy nobisi oluncibilikile, ama-sandwichs. Ucabanga ukuthi lokhu kuyasiza? Kubonakala kuwe kuphela! Lezi yi-carbohydrate elula, eyandisa kakhulu ushukela egazini.
Ngenxa yalokho, i-gastric gland iqala ukukhiqiza i-insulini, futhi konke lokhu kushukela kufakwa ngendlela yamafutha ezinkalweni nasezinqeni zethu. Futhi ngenxa yokuthi i-glucose ishesha kakhulu iphenduke ingumuthi, nawe uphinde ufuna ukudla, futhi kwasemini kungekudala, ngakho-ke qala futhi, "sandst" sandwich, udle amakholori engeziwe.
Indlela yenombolo 3: Ibhulakufesi efanele
Lolu khetho alungele lutho oluthile. Ngeke uzizwe ulambile, futhi uzobe ulungile, ngaphandle kokulimaza isibalo. Ungakhetha kanjani imikhiqizo ewusizo futhi elungile? Ekuseni, akusikhathi sonke isikhathi sokupheka izitsha ezikhethekile eduze nesitofu. Ukudla kwasekuseni okulungile akudingeki ukuthi kuphekwe isikhathi eside.
Imikhiqizo okudingayo ukuyikhetha ekunciphiseni kwasekuseni
Iyini into esemqoka yokudla kwasekuseni? Thola amakholori okwanele ukusebenzela umzimba nokulinganisela izinto eziwusizo. Ekudleni kwakho kufanele kube namafutha, amaprotheni nama-carbohydrate nge-fiber, kodwa konke okuncane.
Ingxenye yokuqala yokudla kwasekuseni yi-carbohydrate enzima, engaba ngesitashi noma glycogen. Ungadla ubhuloho obufudumele noma u-oatmeal emanzini noma ubisi oluncane obukhulu, u-muesli wemvelo ngaphandle kwezinhlanganisela. Kulokhu, udinga ukwengeza amaprotheni ngesimo se-cutlet steamed, inkukhu ebilisiwe noma amaqanda. Esikhundleni semikhiqizo yenyama, ungadla imikhiqizo yobisi.
Amafutha kufanele abe khona. Kuhle kakhulu uma ibhotela elihle noma imifino. Izithelo nemifino kufanele kube sesidlweni sakho sasekuseni. Ungenza ukusika noma isaladi.
Uma ujwayele ukungena isidlo sasekuseni ekuseni futhi ungafuni ukulamba, okokuqala udle izithelo nengxenye yeqanda, futhi kancane kancane ujwayele ukudlala ekuseni.
Kuwusizo ukuba nendebe yekhofi yemvelo ngesikhathi sasekuseni, kodwa hhayi nganoma iyiphi indlela i-soluble. Ungayiphuza i-blackhead, futhi kusiza ukulahlekelwa isisindo. Funda ukuphuza itiye nekhofi ngaphandle kokushukela nokhilimu.
Kunezinkolelo eziningana mayelana nokuthi yini ongayidla kwasekuseni, futhi yini hhayi. Ikakhulukazi ithelevishini nomagazini basinika kithi ukuthi kuyadingeka ukuphuza ijusi le-orange ekuseni, isinkwa sisetshenziselwa esikhundleni sesinkwa, futhi amuses ngokuvamile ibhulakufesi engcono kakhulu. Manje uzoqonda ukuthi lokhu akunjalo empeleni.
- I-Orange. Ngokwemvelo, kuyasiza kakhulu, iqukethe isamba esikhulu sevithamini C, kodwa akukho juice esanda kufakwa ingasetshenziselwa ukudla kwasekuseni. Iqukethe ama-amino acids, okucasula i-mucosa yesisu futhi sinomuzwa wokuzwa. Ngaphezu kwalokho, i-acids iyonakalisa koqweqwe lwawo lwamazinyo. Ososayensi baseBoston bavame ukuthola into emangalisayo: ijusi le-orange yansuku zonke yingozi, ngoba kungenzeka ukuthi izifo ezihlangene zanda ngo-40%.
- I-Yoghurt. Abaningi bathi uma uyidla ekuseni, khona-ke uzobe ukhuphukile, ngeke kube nokuphazanyiswa emsebenzini wesisu namathumbu, futhi i-microflora izogcwala amabhaktheriya asebenzayo. Kuyinto nje isikhangiso. I-Yogurtnikak ayikwazi ukuphazamisa amasosha omzimba, kodwa i-kefir iyasiza kakhulu emsebenzini wesisu. Eziningi ze-yogurtahnets, hhayi ukuthi kukhona amagciwane aphilile futhi anempilo, kodwa awekho ama-enzyme yobisi nhlobo. Cishe zonke i-yogurts zenziwe ngopowder owomile, ngenxa yokuthi zingagcinwa isikhathi eside. Izithelo namajikijolo, okumele kube ahlanzekile, afana nesimo sokulondoloza kanye nesiraphu. Ngaphezu kwalokho, bangezela ama-dyes, ushukela, ama-substitutes nama-flavorings. Ngakho uma ukhetha i-yogurt, khumbula ukuthi impilo yeshalofu kufanele ibe ngaphansi kwamasonto amabili.
- I-Muesli. Yini engcono kunokudla kwasekuseni okungatholakali, ukugcwalisa okungenangqondo! Ukwenza i-muesli, bahlaziya i-croup, okuyinto ngesikhathi esifanayo ilahlekelwa yizo zonke izakhiwo eziwusizo, izithelo ezomile ezise-muesli ngokuvamile ziphathwa ngegesi le-sulfuric. Ngakho zibukeka zilahla, kodwa akukhuthazwa ukuba udle. Emva kwalokhu, ama-flakes awanwe futhi aphathwa. IziFulentshi zokudla ezifuywayo zaseFrance zathola ukuthi ezinye izinhlobo ze-muesli zinephesenti eliphakeme lamafutha kunokudla okusheshayo. Ngakho-ke, indlela engcono kakhulu ukubuyisela uketshezi nge-oatmeal bese ufaka izithelo ezintsha.
- Izikhamo zokudla. Okungcono kunokudla isinkwa kungaba isinkwa kuphela kusuka kuhlamvu olugcwele. Zingadliwa, ngoba zanelisa indlala futhi ziqukethe amavithamini kanye nezakhi zokulandelela, kodwa azikho ukunambitheka. Kodwa labo abasawoti - awukwazi ukudla, ngoba banezinto eziningi zokwengeza nekhalori okuqukethwe okulingana nokuqukethwe kwekhalori kwesinkwa esivamile.
- I-Fatty syr. Awudingi ukuyiyeka! Ushizi kanye neqiniso kuqukethe amafutha amaningi, kodwa kuyasiza kakhulu. Ngisho nodokotela bathi abantu abagulayo kufanele bawalethe ekudleni kwabo.
- Ubhanana. Akudingekile ukuba ubenqabe ngoba okuqukethwe kwekhalori. Kulesi sithelo, amaphesenti amancane kakhulu e-asidi futhi ekuseni izosondeza isisu sakho. Yiqiniso, ungenalo izicucu ezingu-5, kodwa omunye ngeke akulimaze, kodwa kuphela inzuzo, ngakho-ke futhi wenza ubuchopho busebenze.
- Ushukela ocolekile. Ushukela weqiniso lomhlanga luwusizo kakhulu kunoshukela omhlophe, luqukethe izakhi eziningi zokulandelela, kodwa akusizi eshibhile ukuze kube nzima. Futhi ushukela olubomvu obona ezitolo ezinkulu, eqinisweni, elimhlophe elijwayelekile, elenziwe kabusha nge-treacle.
Izibonelo zekuseni kwasekuseni okuwusizo futhi okumnandi:
- I-oatmeal nge-raspberries, ikhofi emnyama yemvelo, inhlama nebhotela kanye noshizi.
- Isikhumba se-buckwheat esinemifino kanye ne-cutlet steamed, ihora elimnyama nelamula.
- I-Casserole ne-cottage shizi nama-apula, itiye elihlaza.
- I-omelette ye-Steam ne-cheese nedill, ikhofi.
- Isinkwa esincane se-pita ne inkukhu ebilisiwe neyotamatisi, ingilazi yamajikijolo.
Akusekho icala okufanele libaleke kwasekuseni. Ukudla okunempilo nokunempilo kukunika amandla okuqina, kodwa akukho ndlela engamamentimitha angenasiphelo ezinqulwini nasezinkalweni.