Futhi lezi zifiso ezingenakuvinjelwa azitholakali ngabomama abalindayo, izinguquko zabo ze-hormone ezithinta izintandokazi, kodwa kubantu abavamile kakhulu. Ngokuvamile izifiso ezinjalo zichazwa izakhamuzi njengesidingo semvelo, kanti ezinye izondlo zivumelana nale ndlela. Konke kuhle, kepha isifiso sokugwinya ngokushesha ikhekhe sivame kakhulu kunokuhlafuna isanqante: Kungokwemvelo yethu: ngaso sonke isikhathi, indoda idinga ukusinda ukuze idle, ihlinzeke amandla amaningi futhi ivumela ukwenza izinqolobane "ngosuku oluluhlaza" - kubonakala kithi eyiphundu kunazo zonke. Kodwa, ngokubeka kithi izindlela ezinjalo zokuzivikela, isimo asizange silindele ukubukeka kwezitolo ezinkulu, izitayela ne-ayisikhilimu kanye nemishayo yokugcoba kuzo zonke izingcingo. Kunokuba ukwanelise umuzwa wendlala lapho ukhula kancane - sizoxoxa esihlokweni sethu.
Njengoba kunjalo, ukusakazwa kwezokuthutha komphakathi kanye nomsebenzi ohlala phansi ... Kuvela ukuthi umzimba wethu udinga njalo ikhaloriki. Futhi uma ukwanelisa izifiso zakhe ngaso sonke isikhathi, khona-ke ngesibalo esihle uzosheshe usho ukuthi uhlezi. Njengokulinganisela kokudla, - gcizelela ezinye izakhamuzi ezingafuni ukuvumelana nenkolelo "uma ufuna, kusho ukuthi kufanele." Kuyo babona kuphela ukubonakaliswa kokubuthakathaka komuntu futhi bacebise ukukhetha ukudla, okuqondiswa ingqondo, hhayi ngemizwa. Ososayensi baye bahlaziya "izinto ezifisayo" ezivamile kakhulu ukuze bathole ukuthi kungani sizizwa sidinga kubo nokuthi yini esiyisebenzisayo. Labo abahlose ukulalela imiyalo yomzimba, kodwa namanje balondoloze ukuvumelana, ochwepheshe bezokudla banikeza ukulingana okunengqondo.
Ngingathanda: amaswidi nama-soda amnandi
- Yini engekho. Mhlawumbe umzimba udinga ushukela, okuyi-carbohydrate elula, okusebenza njengomthombo osheshayo wamandla emzimbeni nasebuchosheni. Kodwa uma le nsizakalo ingasetshenziswanga ngokushesha, ubeka ngokuzithandela amafutha enqolobane.
- Kunokuba ubeke esikhundleni. Izithelo ezimnandi nama-fresh fresh. Futhi banama-carbohydrate amaningi, kodwa ama-calories ambalwa. Ngaphezu kwalokho, kune-vitamin C, i-antioxidant eyaziwa kakhulu, nezitshalo ezidingekayo zokugaya okujwayelekile.
Ngingathanda: ama-chips
- Yini engekho. Ama-Chips avela kuphakheji ayigxile langempela likasawoti namafutha. Ukuze sivivinye isidingo sethu esingokwenyama salokhu, umzimba wethu awukwazi - ukudla kwanamuhla akusivumeli ukuba sikwazi ukudala ukulahlekelwa komunye nomunye. Ngokuphambene nalokho, sidla okuningi kwalezi zinto. Ngakho-ke masibe nethemba-cishe, nje sifuna ukuphazamiseka ngento eyanelisayo.
- Kunokuba ubeke esikhundleni. I-Popcorn. Ummbila ngokwawo ungaphansi kwama-kilojoule (ezingaphansi kwamakhilogremu angu-100 ngamagremu angu-100), kodwa ucebile kuma-protein, utshala futhi uhlinzeke ngamavithamini eqembu B. Lungiselela i-popcorn ngokwakho, kumbe i-microwave noma epanini elishisayo ngaphandle kwamafutha, usawoti omncane kuphela. Kuzokwenza kube nzima futhi kunelisekile.
Ngifuna: i-ayisikhilimu noma ikhekhe lekhekhe
- Yini engekho. Izinzwa ezimnandi! Ngenxa yokuthi ama-dessert anjalo ayilona ukudla, kodwa injabulo ayithande futhi ayinamafutha, anobisi, ushukela, ushokoledi ... Ayancibilika emlonyeni, kodwa njengamanye amaswidi, aphezulu khalori, ngaphandle kwalokho, akhipha i-insulini egazini, futhi ke - "inhlanhla" yindlala, okuyinto enzima ukuyilawula.
- Kunokuba ubeke esikhundleni. Ezinye izinjabulo nokukhanya okulula okuvela kumikhiqizo yobisi enezinto ezincishisiwe ezinamafutha. Isibonelo, ungenza ubisi obukhulu-ubhanana webhanana ku-blender emaminithini ambalwa noma umane ube wengeze yoghurt yemvelo nezithelo ozithandayo ukuze ugibele i-curd ushizi. Uma ungawahlazi ngokukhululekile ukhilimu, ukhilimu omuncu noshukela, khona-ke ukudla okudliwayo kuyodingeka kube ukudla okunomsoco. Ubisi noma isithelo se-jelly futhi asisongeli ukuvumelana, uma ubeka ushukela omncane.
Ufuna: i-hamburger enezinhlanzi zaseFrance
- Yini engekho. Akukho izinto ezibaluleke kakhulu imenyu enjalo umzimba awunikeli, kusho ukuthi udinga ukudla okunenhliziyo enomuncu ozwakalayo. Ukuze uthole ukudla kuleli cala, amafutha anesibopho. Yena-ke, kuyadingeka impilo, kodwa hhayi esiyithola ekudleni okusheshayo. Kulezi zitsha, sithola, ikakhulukazi, amafutha agcwele amafutha, okuyi-cholesterol efanayo, ehlala ikulungele ukuvala imithwalo yegazi.
- Kunokuba ubeke esikhundleni. Soy ushi tofu (ukunambitha akusilo hlangothi, kodwa awukhawulelwanga ekukhethweni kwe-seasonings), i-salmon, i-mackerel noma amantongomane (ama-walnuts, ama-almonds, ama-hazelnuts). Kule mikhiqizo uzothola eziningi zamaprotheni namafutha, kodwa ewusizo, ongaxhunyiwe, phakathi kwawo omega-3 omega no-omega-6 odumile, osivikela ekugugeni kweseli kanye nezifo zenhliziyo.
Ngingathanda: ushokoledi
- Yini engekho. I-chocolate iqukethe i-magnesium, i-antidepressant yemvelo ebalulekile, eyenza ekukhiqizeni i-serotonin, i-hormone yenjabulo nokulala okuhle.
- Kunokuba ubeke esikhundleni. Uma unelisekile ngenye ye-chocolate emnyama, awudingi ukuyibeka esikhundleni. Kodwa uma ungeke ume kuze kube yilapho udla wonke amathayili, kungcono ukuthatha izithelo ezinomisiwe (ama-apricot omisiwe, omisiwe, ubhanana obomisiwe) - nawo agcwele i-magnesium, kodwa akabulali kakhulu.
Ngingathanda: amantongomane anotisiwe, ngokuvamile amanothi
- Yini engekho. Amafutha kanye nosawoti ngendlela ye-mini, engabonakali njengokudla. Akumangalisi-ukuthi abaningi lokhu "ukwelashwa" okuthandayo wokucindezeleka. Kuyafaneleka ukuzama kanye, futhi umkhuba wakhiwa ngokushesha, futhi ezimweni zanamuhla zokuphila ziwanele. Sibheka lezi nati ukuze ziphumule, cishe ngaphandle kokuqaphela. Noma kunjalo, ngo-100 amagremu wamanqamu - ama-600 kilocalories!
- Kunokuba ubeke esikhundleni. Esinye isenzo esiqabulayo - kancane kancane ulungise isangweji nganoma yikuphi inhlanzi encane enosawoti noma i-caviar kusiqephu sesinkwa ngesinkwa selamula. Lokhu kukudla okusawoti, okunamafutha (omega-3 no-6), okucebile kakhulu kuma-protini, okusho ukuthi ukuphefumula ngokuphelele. I-plus yukuthi ngeke ukwazi ukukugwinya lapho uya khona futhi ngeke ukwazi ukukwenza, ngakho uzothola zonke izinzuzo, kodwa gwema amakholori engeziwe.
Ngingathanda: i-bun
- Yini engekho. Isinkwa esivela kufulawa ocwengileko kunzima ukusibheka njengokubalulekile. Kufana ne-dessert - kunezinto ezimbalwa eziwusizo, ama-carbohydrate alula amaningi, indebe ye-glycemic iphezulu kakhulu (okungukuthi, noma ngabe ugcwele, indlala izobuya ngokushesha). Kodwa izazi zezilwane ngokwazo zibiza umkhiqizo othi "umfutho" onomkhiqizo - omhlophe futhi otholile, ubangela isifiso esinzima sokuwudla.
- Kunokuba ubeke esikhundleni. Isinkwa sesinkwa, izinkwa ezikhethekile zokudla, i-muesli. Bagcina izinto ezibaluleke kakhulu okusanhlamvu, futhi inkomba yabo ye-glycemic iyancipha, ngakho-ke bayagcwalisa isikhathi eside, futhi ingozi yamasheya angafuneki ancipha