Ungadli emva kwamahora ayisithupha - umthetho ojwayelekile wokudla okuningi. Nokho, empeleni, le mfuneko ayilungile njalo futhi inengqondo. Iqiniso liwukuthi noma yikuphi ukudla kufanele kuhambisane nezici zomzimba womuntu ngamunye. Ikakhulukazi nemvelo yemvelo yempilo yakhe. Futhi kuphela ngalezi zici engqondweni, ungazinikela impendulo yombuzo othi: "Ngingadla yini emva kwezinsuku eziyisithupha kusihlwa?"
Lapho sekushona kwelanga, izindlela eziphilayo zomzimba zinciphisa umsebenzi wazo futhi zilungiselela umzimba ukuba ulale. Ngakho-ke umthetho wokuthi ukudla ngemuva kokushona kwelanga kuphazamisa ukulungiswa komzimba ukuphumula nokulala futhi kuyingozi empilweni. Kodwa akusikho konke okungaqondakali. Yini okufanele uyenze uma udla isidlo sakusihlwa ngesikhathi esivamile ngaphambi kwehora lesithupha, kodwa ebusuku uzwa indlala enkulu? Ngezinye izikhathi akavumeli ngisho nokuvumela umuntu ukuba aphumule futhi avame ukulala. Lapha kubalulekile ukuqonda ngokuningiliziwe. Qala ngombuzo walokho obekudle ukudla. Uma kwakuyi-plate of amazambane othosiwe nama-sausages, akumangazi ukuthi ubuyile futhi ngemva kwamahora ambalwa. Okufanayo kulindeleke wena nangemva kokudla okuncane, amaswidi, izinhlanzi, izithelo. Lena yonke imikhiqizo equkethe ama-carbohydrate. Sinokudla kwasekuseni okuhle, kepha akufanelekile ukudla kwasekuseni. Banika ukuzwa okusheshayo kokuzizwa, kepha umuzwa wendlala olandelayo ufika ngokushesha. Lezi zokudla zitholwa kancane kancane, okuholela ekuzizweni kwesisu ngaphakathi esiswini. Iwona kanye icala lapho isisu sigcwele, kodwa kusekhona isifiso. Bese kuhlasela okuqukethwe okuqukethwe esiqandisini, ukuzisola, ukucindezeleka kanye namakhilogremu engeziwe aqala. Yini okufanele ngiyenze? Impendulo ilula - isidlo sakusihlwa kuze kube yehora lesithupha, kodwa lilungile.
Yini okudliwayo?
Ukuze uthole ukudla okulula phakathi nengxenye yesibili yosuku, imikhiqizo enjalo iyokwanela: ubisi, inyama, i-cottage shizi, amaqanda, ushizi, amantongomane. Ukuze uthole isidlo sakusihlwa, khetha okukhethwa kukho inyama izitsha, njenge-veal, yenkomo, inkukhu, i-turkey, unogwaja. Iqukethe amafutha amancane futhi ahlungwa kangcono, ikakhulukazi ngokuhlanganiswa nemifino: ukhukhamba, utamatisi, pepper, isaladi. Inyama ingcono kakhulu ephekwe noma ishubile. Izitsha okuthosiwe zokudliwa akufanelekile - okugayiwe kabi futhi ngokuvamile akusizi kahle umzimba.
Ngeke kube yingozi ukuphuza ingilazi yewayini elibomvu elihle kusihlwa, kodwa kuphela ngokuhambisana nesiphuzo esifanele futhi sinomqondo wokulinganisa. Isitatimende sokuthi iwayini elincane lingaba nomphumela omuhle emzimbeni akuyona into eqanjiwe yezidakamizwa ezingaziwa. Lokhu kuyiqiniso eliqinisekisiwe, noma kunjalo, ngokuhambisana nokulinganisa kanye nekhwalithi emhle yomkhiqizo.
Izidakamizwa zeluleka ukuba zidle izithako ezicebile fiber for dinner, okusiza ukushisa amakholori: utamatisi, izaqathe, ama-eggplant, beet, ama-apula, ama-strawberry, ikhabe, ama-orang, ama-apricot. Zonke lezi zithelo nemifino kuzokusiza ukunciphisa isisindo esiningi, kodwa abalandeli be-carb ephansi yokudla bangabandakanyi "izithelo" ezivela emenyu yemini kusihlwa.
Umphumela wokulimaza wesidlo esinomsoco ngemuva kwezinyanga eziyisithupha
Iningi labantu abahlala emadolobheni amakhulu baphoqeleka ukuba basebenze isikhathi sekwephuzile noma ngisho nasebusuku bokuhamba ebusuku, okusho ukudla okungenakugwemeka ekupheleni kosuku. Izakhamuzi zikholelwa ukuthi lokhu ngokwakho akuyona i-generator yezinkinga zempilo, uma wazi isilinganiso sakho futhi ungadluleli izinga elibukhali nsuku zonke lama-khalori. Okuyingozi kakhulu, uma kukhona ukudla kwakho kuphela ngosuku! Ngezinye izikhathi abantu basebenzisa ukungenisa ukudla, becabanga ukuthi ngemuva kosuku olunzima bafanelwe injabulo. I-ayisikhilimu, ikhekhe, ushokoledi, ubhiya, ama-chips ... Ucwaningo emhlabeni wonke ubonise ukuthi isidlo sakusihlwa esiphundu hhayi nje siholela ekuzuzeni isisindo, kodwa sibangela nezinye izifo. Ososayensi bathole ukuthi lokhu kuhlasela kabi uhlelo lwe-endocrine. Okungukuthi, injabulo yansuku zonke ngemva kwamahora ayisithupha ingaba inhlekelele yangempela.
Ngemva kokudla ngalunye emini, ama-pancreas akhiqiza i-hormone ye-insulin. Lokhu kusiza ukuqeda ama-carbohydrate ukukhiqiza amandla namafutha, okugcinwa njengomthombo wokulondoloza. Ebusuku, ukukhishwa kwe-pituitary, okuthiwa "ama-hormone okukhula" kubandakanyeka ekuqhekekeni kwamafutha. Kodwa-ke, uma kunokudla okunzima ngaphambi kokulala, ama-pancreas akhiqiza i-insulini, futhi i-pituitary gland ingena isignali ukuthi umzimba awutholanga ukudla. Futhi umzimba uqala ukuphoqa ngokuphuthumayo ukudla konke okungenayo ngamafutha, ukuze kusindiswe izitho ezibalulekile ekulaleni. Ngakho akudingeki ukuthi usebenzise ama-fat reserves ayigugu, kodwa kufanelekile ukudala imali eyengeziwe. Kungcono ukuthi bahlale bengashintshi.
Ukuhlolwa kwamakliniki kwenziwa nge-hormone yokukhula ehlanganisiwe phakathi kweqembu lamavolontiya aneminyaka engama-60 kuya kwengu-80. Ngemuva kwezinyanga eziyisithupha, abahlanganyeli bokuhlolwa balahlekelwe amafutha amaningi. Baqinisa imisipha yabo, banda imingcele ye-immunological, bathuthukisa ama-pancreas emsebenzini, inhliziyo, isibindi nobuchopho. Ngakho-ke, ukuxhumana okunengqondo kwasungulwa phakathi kwesidlo sakusihlwa, okuvimbela ukuhlanganiswa kwe-hormone yokukhula, nokusheshiswa kwezinqubo zokuguga kwemvelo.
Ukukhiqizwa kwe-insulini ebusuku
Lena ingozi ye-endocrine! Ukukhiqiza ngokweqile kwe-insulini ebusuku kuba esinye sezimbangela zokukhuluphala, isifo sokuqina kwamathambo, isifo se-osteoporosis, umfutho wegazi ophakeme, i-pancreatitis, i-cholelithiasis, i-cholecystitis. Kungabangela ukuphazamiseka kokulala, nokuntuleka okungalapheki kokulala, nakho kuyobangela ukukhuluphala - kudala umbuthano ononya. Ngakho-ke, kungcono ukungabi ukuphoqelela umzimba ukuba ukhiqize i-insulin ngasekupheleni kusihlwa futhi ebusuku kodwa uzikhethele ukuthi kungenzeka yini emva kwamahora ayisithupha nje kuphela.
Ukuhlolwa kwesayensi
Kukhona isimangalo sokuthi ukudla ama-carbohydrate amaningi ebusuku kusikhuphula ukwedlulela kwe-insulini, okuthinta izinqubo ezilandelayo zokuxuba okuholela ekuqongeni ngokweqile nokugcinwa kwamafutha. Ososayensi banquma ukutadisha ukuthi lokhu kuyiqiniso, futhi baqhube isifundo lapho imiphumela yabo ibonakala ibe yinto evelele kakhulu. Ochwepheshe baseMelika bakhanga abantu abangaphezu kuka-7 000, ababebukele iminyaka eyishumi. Kutholakala ukuthi inani lokudla elidliwe kusihlwa futhi ebusuku lihlobene ngqo nokuzuza kwesisindo. Kwesinye isilingo esithinta abesifazane abangu-1800, ubuhlobo buyatholakala phakathi kokunciphisa isisindo nokudla emva kwamahora ayisithupha. Imiphumela yocwaningo lisho ukuthi akufanele sizame ukulahlekelwa isisindo ngokuyeka ukudla - nje ungadli ebusuku futhi njalo ulandele ukudla kwakho kwekhalori ngosuku. Ucwaningo oluqhubekayo mayelana nobuhlobo phakathi kokudla, ukwedlula ngokweqile kanye nenani lamakhalori kubonisa ukuthi imbangela enkulu yokuthola isisindo akuyona indlela esidla ngayo isikhathi esizayo, kodwa lokho esikudlayo nokuthi zingaki ama-khalori esiwadlayo. Uyavumelana nalokhu noma cha - unqume wena ...
Yini engingayenza ukuba ngidle ngokweqile ebusuku?
- Okokuqala, emini kunezikhathi eziningana ezingxenyeni ezincane.
- Ukudla kwasekuseni kufanele kuphelele.
- Kubalulekile ukuthi udle emini. Kungcono uma imifino, izithelo, amantongomane, imbewu, isinkwa, ilayisi. Ngokwemikhiqizo yemvelaphi yezilwane, izinhlanzi zasolwandle olwandle, inyama, amaqanda, imikhiqizo yobisi iyathanda kakhulu.
- Ikhofi iyasiza futhi, kodwa ungadluli. Ivuselela umsebenzi wobuchopho, isuse ukucindezeleka futhi ivikele nokudla ngokweqile!
- I-chocolate yenza ngcono isimo sengqondo futhi sikwazi ukuvimbela ukuphindaphinda kokudla ngokweqile, ngoba iqukethe i-cocoa eminingi. Kodwa qaphela: sikhuluma nge-chocolate yangempela, okuqukethwe kwe-cocoa okungaphansi kuka-70%.
- Ungadli ngokweqile - umuzwa wokuphuza ungena engakapheli amaminithi angu-30 emva kokudla!
Into esemqoka, noma kunjalo, ukuhlolisisa ngengqondo esidlweni sakusihlwa sangaphambili. Kuphela kuleli cala, uvuka ngesifiso esihle ekuseni futhi uthole ukudla kwasekuseni okuphelele. Ngokuqondene nokungakwazi ukulala esiswini esingenalutho, kungumkhuba nje. Ungasheshi ukushintsha isistimu uma ujwayele ukudla ngaphambi kokulala. Okokuqala zama ukukwenza ihora elilodwa ngaphambi kokulala, bese ukwandisa kancane kancane lesi sikhathi. Kuthatha cishe inyanga ukungena isigqi. Kodwa-ke umzimba wakho uzokuthi ngiyabonga.