Ukunciphisa umzimba womzimba oqinile, uhlale ujabule, amandla, ukushaya phezu komphetho. Amaphupho? Cha, lokhu kuyiqiniso, uma ukhetha ifomula efanele yokuphila okunempilo: "ukuqina ngokomzimba + ukudla okunempilo." Masikhulume namhlanje ngesigaba sesibili salolu fomula, noma kunalokho ngokudla okunampilo, okuyingxenye ebalulekile yokudla okunempilo.
Kungani kudingeka ukudla okulula?
Ukudla okuvuselelwa kuyimfuneko ebalulekile yokuphila kwezemidlalo. I-Arithmetic ilula: isilinganiso sekhalori nsuku zonke, esihlukaniswe sibe izingxenye eziyisithupha ezinkulu, kulula kakhulu ukugaya umzimba. Ngokudla okuncane, unga:
- lawula umuzwa we-saturation. I-snack encane izonelisa indlala futhi ngesikhathi esifanayo igweme ukudla okudliwayo.
- lungisa imenyu ngokuvumelana nezidingo zakho. Ukuqeqesha kubangela ukukhululwa kwamandla, ngakho-ke, ukulinda isidlo sasemini noma isidlo sakusihlwa, kunzima ukuziphika injabulo yokudla okuseduze. Izidlo ezikhanyayo phakathi kwezikhathi zokudla, izidlo kanye nezidlo zizokwazi ukusekela umzimba ngokushaja okudingekayo kwamaprotheni.
Khetha okungcono kakhulu: izimfihlo zokudla okulungile
Ukuqeqeshwa kwindlala akuyona umngane. Amahora ambalwa ngaphambi kokuqala kwamakilasi udinga ukuphuza amanzi, "ukulungiselela" umzimba ukuze uthole ukudla. Ngemuva kwesigamu sehora isikhathi sifika seprotheyini elula "ukukhokha" - umthombo wamandla omzimba nokulondolozwa kwesisindo somzimba. I-snack enjalo iyadingeka futhi ihora noma amabili ngemuva kokuzivocavoca - ukulondoloza ithoni nokushisa ama-khalori. Iproteinyini elula kalula itholakala ku-tofu, izinhlobo ezinzima zama-cheese nezinhlanzi. Bangakwazi ukulungiselela ngaphambi kwesikhathi futhi bathathe nabo - noma kunjalo, le ndlela ayinakwenzeka futhi idla isikhathi. Usuku olumatasa ehhovisi noma ukushayela ngokuvamile alushiyi indawo yokudla okunezinkwa zokudla. Ama-Cocktails ama-protein namaprotheni? Imakethe yokudla okunempilo inikeza izinhlobo eziningi zemikhiqizo enjalo. Ukwakhiwa kwalo kuhlukile kakhulu, ngaphandle kwamaprotheni awusizo emzimbeni, uqukethe nezinye izinto eziningi. Uma ucabanga ukuthi impilo yesheluli ye-amaprotheni yokuthuthumela nemigoqo ivame ukude, ngakho-ke kungenzeka ukuthi inamakhompiyutha.
Ukunambitha okuvela inyama enomzimba - okunye okuhle kakhulu kokudla kwasekhaya, kanye nama-cocktails nemigoqo yokudla kwezemidlalo. Okokuqala, umkhiqizo wemvelo ngokuphelele ogcina amaprotheni alula angu-55%. Amathanga amancane we-tender turkey, inkukhu, inyamazane, inyama yenkomo ngosawoti kanye nezinongo zoma kancane emazingeni okushisa aphansi - azikho izinyathelo zokulondolozwa kwemishini nezinqubo eziyinkimbinkimbi kwezobuchwepheshe. Ngaphezu kwalokho, umthamo ngamunye uyisitolo sokugcina esakhiwe yiprotheni: inani lamandla kagesi elomile lilingana nama-gramu angu-150 enyama eluhlaza. Ngakho, iphakethe elincane liwanele ukudla okugcwele. Ukudla okunjalo kungakulungiswa futhi ekhaya, kodwa khumbula ukuthi ukuze ugcine amaprotheni amaningi, ukwelashwa kokushisa kuzothatha amahora angaphezu kuka-24 emazingeni aphansi asezingeni eliphezulu.