Mayelana nezinzuzo zekuseni kwasekuseni.
Ukulala ubusuku bendoda yomuntu ngamahora angu-8. Ngalesi sikhathi umzimba awuwamukeli amanzi nokudla. Phakathi nalesi sikhathi umuntu unesikhathi sokulamba, futhi ekuseni umzimba kumele ugcwalise "amandla okugcina amandla". Ukuze ugcwalise lesi sitshalo bese uthola amandla usuku lonke, awukwazi ukwenza ngaphandle kwasekuseni okunempilo. Ukuzila ukudla kungabangela ukwehla okubukhali emazingeni ashukela egazini. Ososayensi baye bafakazela ukuthi ukwenqaba ukudla kwasekuseni kuholela ekukhunjweni kwememori, ukugxila kokunakekelwa nokuqeqeshwa. Ukudla kwasekuseni kuholela ekwandeni kwezinga likashukela egazini nokubuyiselwa kwe-metabolism, okuphazamiseka ngemva kobusuku.
Ukugwema izinguquko ezizenzekelayo emazingeni ashukela egazini kuzosiza ukwenza imenyu yasendlini efanele kwasekuseni. Izici ezinhle zesidlo sasekuseni esifanele:
- Ukudla kwasekuseni kusiza ukugcwalisa umzimba ngezakhi ezidingekayo ukuqala usuku olunzima;
- Ukudla kwasekuseni okuphephile nsuku zonke kusiza ukugcina isisindo somzimba esinempilo;
- Ukudla kwasekuseni kwansuku zonke kuholela ekulawulweni kwesidlo, okukuvumela ukuba wenze ngaphandle kokudla okulula;
- Ukudla kwasekuseni okunempilo kunciphisa amathuba okudla ngokweqile lonke usuku;
- Ukudla kwasekuseni nsuku zonke, uzokunciphisa kakhulu ingozi yesifo senhliziyo, kanye nesifo sesifo sikashukela esingu-2 degrees;
- Ukudla kwasekuseni kusiza ukuqiniswa kwesizinda se-hormonal kanye neshukela legazi;
- Ukudla kwasekuseni kuqeda ukulala nokukhathala ekuseni;
- Ukudla kwasekuseni kusiza ukuthuthukisa ukuhlushwa futhi kushukumise ubuchopho, okuthuthukisa kakhulu umsebenzi wengqondo;
- Ngenxa yokudla kwasekuseni, ungakwazi kalula ukulahlekelwa isisindo futhi ugcine isisindo esinempilo;
- Ukudla kwasekuseni kuthuthukisa ukutholakala;
- Futhi inzuzo yokudla kwasekuseni yukuthi inhlalakahle futhi impilo yomuntu ithuthukisa kakhulu.
Iyini kwasekuseni okunempilo?
Kumele uqaphele ukuthi ukudla okusetshenziselwa ukudla kwasekuseni, kuncike ekutheni inhlalakahle kanye nomzwelo kanjani, kanye nokutholwa komsebenzi nomsebenzi wokucabanga. Ngakho-ke, isidlo sasekuseni esifanele kufanele sibe sehlukile. Umkhiqizo ngamunye uqukethe isisindo esithile samavithamini nezakhi. Ukuhlanganiswa kwemikhiqizo ehlukahlukene kuyisihluthulelo sokudla okunomsoco. Kudingekile ukuba ungabandakanyi kusukela ekudleni kokudla okuthosiwe, kungcono ukuyibuyisela ngemikhiqizo ephekwe ku-grill.
Ngesikhathi sokudla kwasekuseni, umzimba wesifazane udla amakholori amaningi, kodwa lokhu akusizi ngalutho ekuzuzeni isisindo. Ukuze uthole ukudla kwasekuseni, kufanele udle njalo ukudla okuqukethe i-calcium, i-iron ne-B amavithamini.
Akudingekile ukusebenzisa izikhathi zokuphumula ezenziwe ngomumo kusuka kumikhiqizo eqedile, kungcono ukupheka izitsha ezintsha. Isibonelo, izakhamuzi zincoma ukuncoma iphariji ngekusasa. Kuqaphele ukuthi abesifazane abaqala usuku lwabo ngamabele okusanhlamvu kakhulu kunabo abakhetha ama-sandwich, amaqanda noma inyama yekusasa. Zonke okusanhlamvu, ikakhulukazi i-oatmeal, zicebile fiber. I-Kashi, ephekwe ngobisi obuhle, iyanciphisa kakhulu ingozi yesifo senhliziyo, kanye nesifo sikashukela nesifo sohlangothi. Ngokuzama ukuhlanganiswa kwemikhiqizo ehlukene, uzokwazi ukunquma isidlo sasekuseni esiphundu futhi esinempilo kuwe.
Imikhiqizo elandelayo kufanele ifakwe kwimenyu yekuseni:
- Ukudla okusanhlamvu okuphelele, okucebile kumavithamini namaminerali ahlukahlukene;
- Izithelo nemifino, equkethe inani elikhulu lamavithamini, amaminerali kanye nama-phytochemicals;
- Okunambitheka, njengephalaji elimnandi, akufanele lisetshenziswe;
- Kubalulekile ukuyeka ukupheka ama-pastries nama-syrups.
Izinga lamakhalori adliwe lithinta ubudala, ubulili kanye nohlobo lomsebenzi wesintu. Amakhilomitha angu-1100-1200 yizinga elincane lekhalori yansuku zonke. Uma unciphisa leli zinga ukuya kuma-khalori angu-1000, umzimba wakho ngeke uwuthole izinto ezidingekayo: i-calcium, insimbi, amavithamini namaminerali. Ukusetshenziswa kwasekuseni kwemikhiqizo equkethe amaprotheni ne-fibre, kuzokuvumela ukuba wenze kalula ngaphandle kokudla okulula noma kuze kube semini noma ngaphambi kokudla. Uma wenqaba ukudla kwasekuseni, unqanda umzimba wakho ngezinto eziningana ezidingekayo: i-potassium, i-calcium, i-magnesium, i-fiber ne-folic acid.
Iphalishi egcwele okusanhlamvu engakhulumi kuyosiza ukugcina isisindo sakho esivamile. I-Varya iphariji ebisi le-soy noma i-skim, enezela izithelo ezintsha kuzo, ukwandisa ukungenisa amavithamini namaminerali emzimbeni. Kuyinto efiselekayo kwezinye izingxenye ze-porridges. I-buckwheat, i-oatmeal ne-rice porridge kudingekile ukuba uqale usuku, njengoba zicebile kuma-carbohydrates.
I sandwich nebhotela noshizi, kanye nesangweji nebhotela kanye nocezu utamatisi kuyisidlo sasekuseni esihle kakhulu. Ukuhlukahluka kuzothatha isinkwa esisuka kuhlamvu lonke nge margarine. Khumbula ukuthi i-pates iqukethe amafutha agcwele, ngakho kufanele alahlekelwe.
Kudingekile ukufaka phakathi kwemenyu yezithelo ze-citrus namajusi avela kubo. Le mikhiqizo inothile kakhulu ku-vitamin C, kanye nezinye izinto eziwusizo. Kumele kuqashelwe ukuthi izithelo kufanele zisetshenziswe usuku lonke, okungenani kathathu.
Amaqanda ayimithombo enhle kakhulu yamaprotheni, kuyilapho ephansi khalori. Ukuze uthole ukudla kwasekuseni kungcono udle amaqanda abilisiwe, amaqanda aphuziwe, amaqanda aphuziwe namaqanda aqothulwe. Lo mkhiqizo uqukethe umthamo ongenabungozi we-cholesterol - 213 mg.