Izilwane zisadingeka ukuthola ukudla, zibambe, zidle futhi ungabi isidlo sabanye. I-cheetah igijimela ukufuna i-antelope 100 km ngosuku. I-fat cheetah ngeke ibambe noma ubani futhi izobulawa yindlala. I-fox izobamba ngokushesha i-fat hare. Futhi impilo yethu iphephile. Siwela esilingweni, sithenga imikhiqizo yamatrol, sithole isisindo futhi siyilwa kakhulu. Noma ngokuziqhenya umemezela ukuthi "asiziphiki thina", futhi sithola isisindo esiningi kanye nezifo. Awukwazi ukuphunyuka kulokhu okuphazamisayo: ukuze ukwazi ukudla ngokufanele esikhathini sethu, ukugcina impilo nokuma, kufanele uzinqabe ngezindlela eziningi futhi ucabange ngalokho okudlayo. Ngakho ake sibone ekudleni ngomqondo obanzi wegama. Phela, ukudla akuyona nje isimiso sehora njalo sokwamukela amaqabunga esaladi. Leli gama lesisimiso sokudla esinomsebenzi ngaphandle kokucima indlala. Ngakho-ke, ukudla: konke okuphathelene nokudla nokudla kungesihloko senkulumo yanamuhla.
Singakanani okudingayo
Ingabe ufuna ukwazi "ukudla okujwayelekile" kwezempilo nobuhle? Khetha inketho yesisindo esifanele kuwe futhi ulinganise okuqukethwe kwekhalori.
AMANDLA OKUQALA
Kuye, uzizwa uhle, futhi isibalo asilimazi impilo yakho. Sibala ngesifomula: ukukhula ngo-cm kungaphansi kwekhulu (170-100 = 70 kg). Owesifazane oneminyaka engu-30 esebenza ehhovisi udinga cishe ama-calories angu-1600-1850 ngosuku ukuze ajabulele isisindo esivamile. Bheka lokhu, ngokusho kwezinyoni zamanje zokwenza ubuhle, kuzothathwa kahle kakhulu.
ISIHLOKO ESIKHULU
Lowo okungenzeka ukuthi ufanele uphile isikhathi eside ngangokunokwenzeka. Ifomula lakhe: ukukhula ngo-cm kungaphansi kokungu-100 ngaphandle kwe-10-11 (170-100-10 = 60 kg). Okuqukethwe kwe-caloric kokudla kwesondlo sayo ngu-1300-1500 kcal ngosuku. Lesi sibalo sibonakala sikhulu.
ISITHOMBE SOKUDLA
Ihambisana nezindlela zamanje zesimanje zokulinganisa futhi zilingana nalokhu: ukukhula ngo-cm kuncike ku-100 minus 15-18 (170-100-15 = 55 kg). Ukufeza i-caloric yokudla ka-1150-1300 kcal. Izambatho zowesifazane onesisindo somzimba zilungile.
Mayelana nezinzuzo zenguquko
Yini engcono - njalo unamathele ekudleni okutholakala kahle noma uzame okuthile? Isiqinisekiso sempilo ukuhlukahluka. Indlela yokufeza ngayo - ukukhetha kwakho siqu. Ukuzihlinzeka ngokwawo wonke amavithamini nama-microelements, kuyadingeka ukuthi uhambisane nokudla okuhlukene okungakapheli ngesonto. Futhi sivame ukukhetha izitsha nsuku zonke kusukela ezinyangeni eziyisihlanu kuya kweziyisithupha ezifanayo, ngoba kulula kakhulu, futhi ngokuqinisekile sithi "Ngithole ukudla kwami okuhle." Umkhuba wokuzikhawulela kwabanye, ngisho nemikhiqizo ewusizo kakhulu futhi oyithandayo kakhulu, uholela ku-hypovitaminosis. Ngokwesibonelo, thina ngokuvamile sinokuntuleka kwe-vitamin D, engakhiwanga kuphela elangeni, kodwa futhi ingena emzimbeni kanye namaqanda, ibhotela nezinhlanzi ezinamafutha. Uma wenqaba le mikhiqizo - usengozini yokungayitholi le vithamini, futhi ngendlela, i-anti-carcinogen enamandla. Ungaguqula njalo imikhiqizo ngenxa yezihlukahlukene. Kodwa kukhona enye indlela - ukuguqulwa komhlaba wonke ekudleni, okunamabhonasi engeziwe.
Ukudla nokuzivocavoca
Izidlo ezingavamile ze-digestive system zifana nokuqeqeshwa kokukhiqiza: ifunda ukwehlukanisa imikhiqizo emisha, ukuthola imithombo emisha yamandla namavithamini, iba yilapho iselula futhi imelana nama-microbes kanye nama-virus. Kulowo odla ukudla okuhlukahlukene, isisu sibe ne-microflora esebenzayo futhi esebenzayo, ebulala kalula izitha ezingahleliwe. Futhi uma abantu ababili beye banambitha ukhilimu omuncu akuyona ukukhanya okuqala, khona-ke amathuba okuba nomuthi angaphezulu kumuntu othembekile kwimikhiqizo efanayo iminyaka.
Ukudla nokusebenza kwengqondo
Uhlelo oluthile lokudla lokudla luyisimo esisha sezwe. Uma ufuna ukushintsha umbono wakho wezwe, qala ngokudla. Isimo sengqondo ekudleni kweJapan se-rice sihluke kakhulu kunokudla komFulentshi u-Montignac, ocebile ushizi futhi uyaphatha.
UKUKHONA UKUKHONA! Ukunciphisa ukudla okudlule kokuncipha kwezinsuku ezingu-7 kuya kwezingu-14 kunconywa ukuthi uzame kaningi izikhathi 2-3 ngonyaka. Izidlo ezincane nezinzima ezincane, ezenzelwe izinsuku ezingu-3-5, izikhathi ezingu-4-5 ngonyaka. Ukudla okude isikhathi eside njengesitayela sokudla - ezinyangeni ezingu-12-16.
Indlela yokukhetha ukudla
INJONGO: uphelele kakhulu futhi uhlose ukunciphisa isisindo (ngaphezu kuka 10 kg)
Uma ukhetha ukudla, kufanele ulindele ukuthi ngeke ubuyele kwisitayela esidlule sokudla. Ngakho-ke kunengqondo ukuhlala kunoma yikuphi uhlelo olusha kakhulu futhi oluthembekile futhi olufundwa kahle lokudla okunomsoco, olunezinyathelo ezintathu. Owokuqala unikeza ukudla okuqinile (ngaphansi kuka-900 khalori ngosuku), usheshe ulahlekelwe isisindo, ngokuvamile ufike ku-10 kg. Ngesibili, okwanelisayo, isiteji (1000-1200 kcal) uqhubeka nokulahlekelwa isisindo kancane kancane, ufike esisindweni oyifunayo. Futhi okwesithathu (kusuka ku-1300 kuya ku-1800 kcal) - uhlala njalo njalo njalo masonto onke ulawula isisindo sakho, ubukele ukugcinwa kwama-calories ekudleni okungukuthi uma kudingekile ukulungisa ukudla okunzima.
LOKHO UKUKHETHA
Ukudla okunamaprotheni, okuhloswe ngomphumela osheshayo. Iqukethe imikhiqizo eminingi yamaprotheni - inyama nenhlanzi, ubisi, imifino (ngaphandle kwamazambane), izithelo ezimbalwa nezinye izakhi ze-carbohydrate - isinkwa kanye ne-pasta. Zonke izidlo zamaprotheni zisetshenziselwa isikhathi eside futhi ngeke zilethe izimanga ezingathandeki. Zithandwa kakhulu, njengoba zisheshe zilahlekelwe isisindo.
Lezi zihlanganisa ukudla kwe-Atkins kanye ne-Kremlin: amaprotheni nemfuyo nemifino - ngaphandle kwemingcele, imifino - okuningi, izithelo kanye nofulawa - kakhulu kakhulu. Ukudla kwamabhishi aseningizimu - kunamaprotheni amaningi, kodwa inani lezinhlobo zezilwane lilinganiselwe kakhulu, kunezinhlayiya eziningi ze-carbohydrate. Indawo Yokudla - futhi i-fat-fat and even more carbohydrate. Ukudla okuhle kakhulu okuyi-Montignac, okusekelwe eFrance.
Ukuze isiguli, esingenayo indawo yokuphuthuma, ukudla okunomsoco ophansi we-carbohydrate kuhle. Isisekelo sabo sonke isinkwa sesinkwa nokusanhlamvu, ukunye okufana nokolweni, i-wholemeal pasta, ubhontshisi, amantongomane. Imikhiqizo yobisi ye-lenten, inhlanzi kanye nemikhiqizo yobisi ephansi noma enamafutha aphansi, imifino, izithelo, uju kuvunyelwe. Ukudla kuhlanganiswa namafutha yemifino - amafutha ayo asekela umsebenzi wezinhlelo eziphakathi kwezinzwa ze-hormone ezidla "ukudla". Izidlo ze-carbohydrates suit suit of sweet, njengoba zinikeza izinga eliphakeme futhi elizinzile likashukela egazini. Balahlekelwa isisindo kancane kakhulu kunamaprotheni.
Ukudla okunomsoco we-carbohydrate ejwayelekile kufaka ukudla okudumile okunama-Rosemary Conway (inyama - kabili ngeviki, izaqathe nemifino emibala ephekwe ngaphandle kwamafutha, ngobuningi obungenamkhawulo, yonke imikhiqizo yobisi - enezinto ezincane zokuqukethwe kwamafutha kanye nemikhiqizo ephelele yefulawa) .
Ukuze uqaphele - "okokufaka okusheshayo". Khetha noma yikuphi ukudla okude isikhathi eside, kancane kancane, kungakapheli inyanga, ukunciphisa ukudla kwe-caloric, uze ufinyelele ku-1000 kcal ngosuku, bese uwagcina uze ufinyelele isisindo esifisekayo.
INJONGO: Phindela phansi u-2-5 kg ngamunye ukuzigcina ungena ebangeni elijwayelekile
Ukudla okunjalo okumele kuvezwe kufanele kube ku-arsenal kwanoma yimuphi owesifazane. Yenzelwe izinsuku ezingu-7-15, isetshenziselwa izikhathi ezingu-3-4 ngonyaka futhi inhle empilweni, ngoba ibonakala njengokuhlanza ku-wardrobe - isusa konke okungadingekile ngaphakathi nangaphandle, ihlanza igciwane lokugaya kusuka ebubini, libuyisela uhlelo lokugaya.
LOKHO UKUKHETHA
Ukudla okubonakala kukuthakazelisayo kuwe futhi kukunikeza umphumela oyifunayo. Akufanele kubangele ukucasuka, ukudeka nokulahlwa. Yebo, uma ukudla kunomunye "ibhonasi" - kwandisa izimali zamanzi noma ukuvuselela. Akufanele umphathe ngokungathí sina komuntu futhi uhlale kuso nganoma yiliphi izindleko: ungathandi - ulilahle.
Ukuze ungayitholi ikhi elahlekile ngemuva kokudla okudliwayo, kunconywa ukunciphisa ukudla kwakho okujwayelekile nge 300 kcal ngosuku. Silinganiswa ukulawula kanye ngesonto. Ngokushesha nje lapho isibalo sikhombisa ngaphezulu kuka-2 kg - siphinde sihlale ekudleni okuzwakalayo.
INJONGO: kunoma yiziphi izindleko ezinsukwini ezimbalwa, khipha u-2-3 kg ukukhuphukela kwisigqoko sakho ozithandayo
Sithola ukudla okufutshane kakhulu. I-caloricity yayo ngokuvamile i-500-650 kilojoule ngosuku. Kungani kuncane kangaka? Lapho isisindo siseduze kakhulu, kunzima ukulahlekelwa isisindo.
LOKHO UKUKHETHA
Ukudla okuncane kungaba yinto yokuqala - ezinsukwini ezimbalwa ngisho nemenyu emangalisa kakhulu, njengamaqanda amahlanu apholile ngaphambi kokulala kanye nengxenye yelitha le-yogurt ekuseni, "ngeke kubangele ukulimala. Izidlo ze-Mono ezivela komkhiqizo wokudla wekhalori ophansi ziphumelela kakhulu futhi zilula (amazambane kuphela noma isobho iklabishi kuphela). Ngemuva kweminyaka engama-40, sithanda ukudla okuncane okususa amanzi amaningi (isibonelo, ngaphandle kosawoti, ngobuningi belayisi), futhi wengeze i-anti-cellulite massage ukukhulula izicubu ezinamafutha emanzini.
INJONGO: ukulondoloza ukuthula kanye nempilo
Ukudla okunjalo kuhambisana nesikhathi eside, kukhethwe ngokucophelela ngokucophelela. Ungaya kuwo ukuze ungadli futhi emva kokulahlekelwa isisindo kunoma yikuphi ukudla okudlule.
LOKHO UKUKHETHA
Ukudla okulinganiselayo - okuthiwa yikuphi uhlelo lokudla, okukhona khona amaprotheni, ama-carbohydrate, namafutha - imifino nezilwane. Zihlukaniswa ukudla (ngesidlo esisodwa sidla wonke amaprotheni, kolunye - wonke ama-carbohydrate). Ukudla kweJapane okuhambelana kakhulu-sigxila ezintweni zokudoba, imifino, ilayisi, amantongomane, ngaphandle kwemikhiqizo yobisi. Kodwa-ke, izazi zezilwane zaseLatvia zeluleka ubisi njengomthombo we-calcium kulo ukuhamba. Ukudla kwaseMedithera kuyathandeka kakhulu - izinhlanzi nezilwane zasolwandle, ama-stews, ushizi, iningi lemifino nezithelo, ngaphandle kwamazambane kanye ne-pasta. Ngokudla kwe-ayurvedic ye-fashion - ngokuvamile udokotela wase-Ayurvedic ukhetha ukudla komuntu ngamunye ngonyaka, lapho elungisa impilo. Futhi-ke, ukhululekile ukuzama noma yikuphi uhlelo olungondleki kahle lwamaprotheni noma lwe-carbohydrate.
Ngingashintsha yini ukudla okuyizinqubo zokulahlekelwa isisindo?
Yebo, ungakwazi. Lesi siphetho satholwa ososayensi abavela emhlanganweni wezesayensi waseMelika u-Lifespan, owathi ngonyaka oye wahlola ukuthi ukulahlekelwa isisindo kanjani ezivolontiya ezahlukene zokudla. Akuyona inqubo yokulahlekelwa isisindo, noma impilo yokulimala, lolu shintsho ngeke lulethe, into eyinhloko ukuthi ekudleni okusha, awukwandisi inani lamakholori. Ake sithi unqume ukunciphisa isisindo ekudleni kwe-Atkins, sidle inyama, amaqanda nesaladi eluhlaza futhi usondla ukudla okunjalo. Bala ukuthi mangaki amakholori owawuthatha ngosuku, bese uguqulela ekudleni kwemifino noma i-carbohydrate, udle amasaladi kanye nosanhlamvu. Mhlawumbe uzothola isisindo kancane kancane, kodwa ngeke ukhule.
Kungani ngezinye izikhathi sizizwa sibi lapho sisuka ekudleni okunye kuya kwesinye? Ungesabi, akukho lutho oluphukile kuwe. Kulula nje, umzimba wethu ukhiqiza kuphela lezo zingu-enzyme ezidingekayo kule nkathi. Akukho ukudla okunamafutha - ama-enzyme ambalwa aphula amafutha. Futhi uma ushintsha ukudla okuqukethe amafutha, ungazizwa ususiwe ngesisu. Lowo ongazange adle imifino eluhlaza isikhathi eside, ama-apula amabili kanye nephabeji iklabishi kuzobangela i-malaise. Sekuyisikhathi eside ngikhohliwe mayelana noshukela - kuzongenza ngigula nge-candy.
Umzimba wethu ujwayele ukudla okuthile cishe ngonyaka. Futhi kudinga isikhathi sokuphumula izinhlelo ze-enzyme ukubuyela emsebenzini. Uma wenqabe ushukela isikhathi eside, noma kusuka emafutheni, noma kusuka emifino eluhlaza nezithelo, noma kusuka ku-okusanhlamvu okuphelele, shintsha ukudla kwakho kancane kancane, kungakapheli izinsuku ezingu-7-10. Phuza izinkomishi ezintathu kuya ezine (200 ml) itiye elishisayo lezinti ngosuku - umtila ulawula ukugaya.
UKUKHONA UKUKHONA! Uma uhlala ngaphandle kokudla okuthandayo, ngaphandle kwekholethile noma ngaphandle kokudla okunamafutha izinyanga eziyisithupha, umzimba wakho uzophuma kuwo futhi ukulangazelela kwabo kuzophela.
Khumbula impilo yakho!
Ezweni kunezidlo ezingenakubalwa - konke okuphathelene nokudla nokudla akukwaziwa. Kodwa udinga ukukhumbula into esemqoka - ekuphishekeleni ukuphelela, umuntu akufanele akhohlwe ngempilo! Ezinye izidlo angeke zihambisane nawe ngencazelo. Ukudla okunamaprotheni aphezulu kunqatshelwe ezifweni zesibindi nezinso. Imikhiqizo ye-cleavage ye-proteins yezilwane isuke isetshenziselwa isibindi futhi igxiliwe ngokusebenzisa izinso.
Ukudla okunama-carbohydrate (okusanhlamvu okuningi kanye ne-pasta) akuyona into efiselekayo kulabo abazali babo abanenkinga yesifo sikashukela 2, ngoba badinga inani elikhulu le-insulin ekusetshenzisweni kwama-carbohydrate.
Izitshalo zemifino nezithelo ziphikisana nezifo zesisu namathumbu - ukudla okungaphezu kwamakhemikhali nezitshalo kuphazamisa indlela yokugaya.