Igama lokudliwa kwendawo yonke yizipuni eziyi-5. Lolu uhlobo lwesimiso sokudla, okuyinto ekusetshenzisweni kokusebenza kuholela ekulahlekeni kwesisindo. Umphumela onjalo ufezekile ngenxa yemithetho eyenziwe ngokucacile ekunqunyweni kwemikhiqizo ngesikhathi.
Indlela yokudla
Indlela yokudla ukuphoqa ukwehla ngo-kilogram ngenxa yokunciphisa isisu. Ukudla ngaphansi kwezipuni eziyi-5 kuyindlela yokudla okufanele. Kungani kungokwesiko ukuyibiza, sifunda kulesi sihloko.
Njengoba kucacile, umthamo wokudla owathatha ngesikhathi akufanele udlule izinhlamvu ezingu-5 zetafula. Lesi sigaba esizokwenza umzimba ulahlekelwe isisindo. Ngendlela, imiqulu isethwe yi-European Dietetic Association (kwi-EuropeanFederation yokuqala ye-Associations of Dietitians). Isimemezelo mayelana nokwamukelwa kwezinyathelo sakhishwa kwi-International Congress yeCongress of Dietitians ye-13.
Umsebenzi wokucwaninga
Izilingo ezingenakubalwa zaqhutshwa. Lezi zinsuku zibonise ukuthi i-Institute of Nutrition ye-RAMS yindlela yokudla okubhekwa njengendlela ephumelela kakhulu ekusetshenzisweni. Kungenabuhlungu ukuholela ekunciphiseni kwesitokisi, lapho okuncane khona futhi okuncane kakhulu kwemithi (imikhiqizo) kufakwa emzimbeni ngaso sonke isikhathi.
Izibalo zithi abantu abangamaphesenti angama-90 abanezinkinga ezinzima ngokugqithisa ngokweqile futhi behlupheka ngenxa yokukhathala, ngosayizi banomthamo wesisu, kufana nezidumbu zezinkomo nezilwane ezinkulu. Lezi zifundo zaqhutshwa ukuze zithole inkinga yangempela nazo zonke izici, ngenxa yokuthi kungenzeka ukuthi uqale ukwelashwa okuphephile.
Futhi kukhona idatha esemthethweni yama-gastroenterologists eRussia. Zanyatheliswa ngo-2010 futhi zithi ukukhulisa amandla esisu (isitho sokugaya ukudla) kuyinkinga evamile kuzo zonke izakhamizi futhi kuvamile kubo bonke abantu abakhuluphele.
Lezi zifo zitholakala ekutheni imisipha yezindonga zesisu ilula. Ngendlela ephilile, isisu akufanele sidlulele usayizi wesibindi somuntu. Ukuqaphela izinkinga kanye nezici ezithinta umzimba wezitho zomzimba, kwaholela ekwamukelweni kwezinyathelo zokulwa nale nkinga. Ososayensi bafinyelele esiphethweni sokuthi kudingeka udinga izingxenye, indlela enhle yokuphuma iyinqubo yezipuni eziyi-5. Le ndlela isisiza ukugqugquzela ukunciphisa ama-fat mass.
Umphumela wangempela
Njengoba kwenzeka, izinkezo ezingu-5 - lokhu kuyisimiso esanele esiswini. Kuzovumela futhi kucime ukoma kwakho, futhi kufanele uthathe umzimba wonke ngezinto, futhi ungavumeli amafutha ukuba afakwe ezindongeni. Ama-teats amahlanu anele okwanele ukufaka izimpahla zakho zamanzi ukuze uthole ukudla okulandelayo. Ngaphezu kwalokho, uma ulandela imiyalelo bese udla izinkezo ezingu-5 kuphela ngesidlo esisodwa, unganika isisu sakho ithuba eliyingqayizivele lokunciphisa kancane ngesayizi (shrink). Ukukhuluma kahle, inqubo ye-5 spoonfuls ingaqhathaniswa nebhola elingaphansi, elinciphisa noma i-sweat yoboya emva kokugeza okushisayo. Kodwa ungacabangi ukuthi isisu sizokwehla emva kwezinsuku ezimbili zokuthatha, lokhu kuyinkqubo ebuhlungu futhi encane.
Ama-spoonfuls amahlanu - lokhu kuyi-150 amagremu okudla, futhi ingxenye eyodwa kuphela yalokho kuzosiza umzimba ukuba ulahlekelwe isisindo esiningi. Uma ulandela imihlahlandlela, awukwazi ukufeza isikhathi esincane, kodwa umphumela ohlala njalo.
Njengoba usuvele wazi kusukela emithonjeni ehlukahlukene, noma yiziphi izinqubo zokulahlekelwa kwesisindo ngeke zisebenze kuze kube yilapho i-technor ize isetshenziswe. Uma uzinike isikhathi esithile emzimbeni wakho, futhi waqala ukudla ngokweqile, ngaleyo ndlela, ungabangela ukukhuluphala okungaphezu kwalokho. Uma uke wahlanganyela ekudleni okubulalayo isikhathi eside, kanti ivolumu yesisu isalokhu isilingana, naphezu kokulahlekelwa kwesisindo, kungenzeka futhi kuthathwe njengomphumela wokucabanga, ngoba konke kungenziwa ezingeni elifanayo.
Inhlobo yindlela yokwenziwa kofuzo nemvelo, ngoba inezidingo zayo siqu. Imizimba yakho ayikwazi ukugcwala futhi inempilo, uma kuphela ama-carbohydrate noma amaprotheni kuphela abhekene nokudla. Umzimba uzohlala ufuna okuningi okuvela kuwe, okuwukudla okulinganiselayo. Okwamanje, okunomsoco okunjalo sekuye kwenzeka, kodwa kunomthamo wayo kanye nesilinganiso.
Uma uhlale u-nadiete futhi ekupheleni kwawo ubuyela esiteshini esivamile sokudla, kumelwe ukuba waphawula izinguquko ezithile.
Izindlela ezingasebenzi
Izindlela ezingenakusebenza zokulwa nokukhuluphala zingabalwa futhi izithelo ngisho nemifino yokudla. Isibonelo, udle inamba enkulu yama-apula ngesikhathi, ukuze ungazizwa ulambile futhi ugcwalise umzimba ngezinto eziwusizo. Kodwa kubalulekile ukukhumbula ukuthi ama-apula ama-10 azonwebisa isisu njengokungathi ugwinya 2 izingcezu ezinkulu zamafutha yengulube. Futhi yimuphi umphumela? Kulungile! Ulambile, u-Azuludok welula ngisho nakakhulu, okwenza kube nomonakalo kuphela. Ngokungangabazeki, ama-apula aphansi kwama-kilojoule futhi kusuka kulokhu ngeke uphumelele, kodwa ngokuphambene nalokho ulahlekelwe isisindo. Kodwa futhi, le ndlela isebenza kuphela uma uvula kuyo. Kwezinye izimo, ngokushesha nje lapho ukudla kunqamuka, uzoqala ukuthola isisindo esikhulu, cishe nakakhulu. Ama-kilogram ahamba nesidlo esikhulu, "owawusebenza" ngesikhathi sokudla nokungondleki kwesisu, manje esizokucela ukuthi udle izikhathi eziningana ngaphezulu.
Umehluko ekudleni
Ukudla "Izipuni ezinhlanu" kunesici esisodwa nje esifanayo - njengamanye wonke uhlobo lokudla, kuletha izinguquko emzimbeni wakho. Kodwa ngokungafani nezinye izinhlobo, kulungile. Ngaphezu kwalokho, lokhu kudla kuyisikhathi eside futhi kunomphumela unomphela. Umphumela utholakala ngokusebenzisa indlela yamandla ngesikhathi sokuqeda ukudla, kodwa-ke isisu sakho, uma uthathe amafomu adingekayo, ngeke usaphikisana futhi ucele ukudla okuningi. Uvele ungakwazi ukudla okungaphezu kwalokho okuzofanelana nesitho sokugaya, okuzoholela ekudleni okulinganiselayo kokudla, kodwa ekulahlekeni kwesisindo sangempela. Emiphumeleni yakho: ukujwayela ukudla, ukuthatha isilinganiso esincane sokudla, nokulahlekelwa isisindo. Kubalulekile ukwazi ukuthi le nqubo iphephile ngokuphelele, njengoba uzomuzwa umuzwa wokuphuza amahora angu-5-6.
Umphumela ungatholakala kuphela ngendlela yemvelo. Ungabeki ukudla ukudla. Uma unenkinga yokudla, yiya kudokotela bese ucela usizo. Vumela ochwepheshe ukubala umthamo odingekayo. Uma izinkezo ezingu-5 kuwe esiteji sokuqala azanele, ke qala ngesiqalo esikhulu futhi kancane kancane uyanciphise ukuze ungakhululeki.
Ochwepheshe bathi
Uma ucabangisisa ngolwazi lwabaqeqeshi, kungathiwa ukudla "izipuni ezingu-5" kuyindlela yokuvuselela impilo yomuntu. Akulimazi umzimba futhi kubangela ukuthi isebenze ngendlela efanele. Ngendlela, isisindo olahlekelwayo ngesikhathi sokusetshenziswa kokudla sizohlala silingana emva kokuphela kwayo. Okusho ukuthi, i-pohudeevy ngama-20 noma ngo-30 kg, -ngaleso isisindo osidingayo ukuze kube nokusebenza kwe-normalexistence.
Eqinisweni, ukudla ama-spoonfuls ama-5 kubuyisa izinqubo zokugaya ukudla emisebenzini enempilo futhi efanele. Ngakho-ke, kungakhathaliseki ukuthi sekudlule isikhathi esingakanani emva kokudla sekuphelile, ama-kilogram alandelwayo angeke akhathaze. Kungakhathaliseki ukuthi ulahlekelwa kangakanani u-5 spoon, 5, 10 noma 20 kilograms isisindo, isisindo sakho sizohlala siphansi ngemuva indlela eshicilelwe yokulahlekelwa isisindo.
Imenyu
Thatha ukudla ngezipuni eziyi-5 ngesikhathi. Uhlobo lokudla - noma yikuphi! Ukuphuka phakathi kwe-reception akufanele kube ngaphansi kwamahora amathathu. Kunconywa ukuthatha amanzi, ubungakanani abunqunyelwe kwimigomo.