Ukudla kudla ngobuncane

Uma ufuna ukuvuselela amandla futhi ulahlekelwe isisindo, kuphumelela kakhulu ukushintsha nje isimiso sakho sokudla kokudla kunokuba uqalise izinguquko zamakhadikhadi futhi ezingavamile ngaso sonke isikhathi ekudleni.


Ufuna ukunciphisa umzimba? Yidla amahora angu-24 ngosuku!
"Ukondla i-fodder" - njengoba abanye abantu bebiza lolu hlelo lokudla okunomsoco ophansi - kusebenza kakhulu ekulawuleni isisindo kunokudla okunomsoco. Ucwaningo lubonisa ukuthi ukudla ukudla okuncane kunomthelela wokulondolozwa njalo kwezinga elijwayelekile le-ushukela egazini futhi lihamba ngokusondeza umzimba.
Uma sidla izikhathi ezintathu kuphela, futhi, ngokufanayo, okuningi, umzimba wethu uthola ngokushesha amandla amaningi - "uphethiloli" - okungaphezu kwalokho okugcinwe kumafutha. Futhi izingxenye eziningana futhi ezincane ngokulinganayo ziletha inani elidingekile lamandla emini.

Ukuhlanganiswa okukhulu kwezingxenye ezincane
Sisekela amandla futhi sidle ukudla ngobuncane. Ukudla kunikeza umzimba amandla okusebenza, umzimba uphisa amandla. Ibhalansi elincane lingaphulwa kalula ngokudla ukudla noma ukuchitha isikhathi esiningi ngaphandle kokudla. Uma izinga leshukela egazini liphakeme ngokwanele, sinomuzwa ogcwele amandla. Uma leli zinga liwela, sinomuzwa omukhulu emzimbeni wonke. Ngakho-ke, ukuzizwa ugcwele amandla usuku lonke - udinga ukudla kaningi, okuzosiza ukugcina izinga eliqinile leshukela egazini.

Siphuthumisa umzimba we-metabolism . Umzimba wethu uhlelwe ngokwezakhi zofuzo ukuze ugcine amandla, lapho ukudla kumile. Izinga likashukela egazini lidlula zonke amahora amathathu, ngakho-ke uma singadli lutho ngaleyo ndlela ukwandisa leli zinga, khona-ke imetabolism isinciphisa. Izazi zokudla ziphawula ukuthi ngokudla okungama-3-day, abesifazane banamaphesenti aphezulu ama-fat deposits, okuyinto, ngokombono wabo, okwakhiwa ngenxa yokuphuka okukhulu phakathi kokudla.

Sikhula kancane. Kunzima ukulahlekelwa isisindo lapho umzimba uzama ukubamba yonke ikhalori. Ukuqukethwe okuyishukela ephansi egazini - enye yezinto ezivuselela indlala. Ngaphezu kwalokho, ukuphumula isikhathi eside phakathi kokudla kuholela ekukhethweni kwezitsha ezingenangqondo. Uma ulambile ngempela, futhi esiqandisini uthola iqoqo lama-izaqathe angenamvubelo kanye nocezu lwekhekhe, yini oyikhethayo? Futhi lokhu kukhetho ngokushesha kuholela ekuzuzeni isisindo. Futhi ukudla okuvamile ngeke kuvumele ukuba indlala yindlala ivele. Ukusetshenziswa kokudla ngamanani amancane njalo kuthinta ngokuphumelelayo isibalo sesifazane.

Qinisekisa isimo sengqondo. Ukudla kanye nemizwelo kuhlangene, futhi ukusetshenziswa kokudla okuvame kakhulu kunomthelela ekushintsheni ekwakhiweni kwamakhemikhali ebuchosheni. Into eyinhloko - ukufaka ku-carbohydrate eyinkimbinkimbi yokudla - izithelo, imifino kanye nohlamvu oluphelele - zizinzisa izinga le-serotonin - into ephathelene namakhemikhali ebuchosheni obukhuthaza ukuthuthukiswa kwemizwelo. Futhi lokhu kuyisimiso sokusebenza kwezidakamizwa zokucindezeleka. Lezi zinto zokwelapha ziphakamisa izinga le-serotonin futhi zivimbele ukunciphisa ngokushesha futhi okuqinile. Ukudla "okuvamile" kwenza umsebenzi ofanayo.

Ukudla ukudla ngemali encane kulandela lawo maantombazane ahamba ngendlela yokuphila engasondeli.
Sinciphisa izinga le-cholesterol egazini. Imiphumela yezifundo zokudla okunomsoco ophansi, okwenziwa eNyuvesi yaseToronto, yabonisa ukuthi bonke abahlanganyeli bezinga le-cholesterol liye lahla ngo-8%, futhi izinga le-cholesterol "eliyingozi" (LDL) - ngo-12%. Ukudla okunomsoco kusize ukugcina izinga lokushukela egazini, nokunciphisa ukunamathela kwe-insulin, okukhuthaza ukukhiqizwa kwe-cholesterol.
Ungashintsha kanjani ukuze udle amanani amancane? Lokhu kuzodinga isiyalo, kanti kwabanye, ushintsho endleleni yokuphila. Kodwa ukushintsha imikhuba yakho yokudla kulula kunokunamathela ekudleni okuqinile.
Umgomo ukudla emahoreni angu-2-3. Uma izingxenye ziyingcosana, ukunakwa kufanele kubhalelwe ikhwalithi yabo. Qinisekisa ukuthi ukudla kuhlanganisa amaprotheni, ama-carbohydrate aqinile, athile fiber, namafutha enempilo. Amaprotheni nama-fibre anika umuzwa wokuzizwa. Ama-carbohydrate anzima athola kancane ngaphandle kokuthinta izinga leshukela egazini; i-fat, ebuye igajwe kancane kancane, ibeka umzimba umzimba amandla hhayi ngokushesha, kodwa ngemva kwesikhathi esiningi kunokudla.

Ungazama ukuqala ngezingxenye ezincane ezilinganayo ezingu-6 noma ezincane ezincane ezinama-snacks okukhanya oku-2-3 usuku lonke.
Imvelo idinga ukuhluka, ngakho ungesabi ukukhombisa umcabango bese uhlanganisa imikhiqizo ehlukene. Saka i-cheese encane encane kwisiqephu sesinkwa sonke sokusanhlamvu noma ubeke i-ogypec noma uyishaye iqanda elinzima kanzima nge-ingilazi yamanzi utamatisi bese uhlobisa ngesilimo esidliwayo esinamagatsha anamanzi. Kudingekile ukuthi ubuyekeze umqondo womuntu siqu wokulawula ingxenye, ukuze ungadli amakholori amaningi ngosuku. Ezitolo zokudlela, uhlele ukudla okunamnandi njengenkambo eyinhloko noma, ngaphambi kokuba uqhubeke nesidlo esikhethiwe, vala isigamu - ungayithatha ekhaya.
Ukunciphisa izingxenye, zikhumbuze ukuthi, emva kokudla ngokweqile, kunomzwelo wesisu esiswini. Zibuze ngaphambi kokudla, ingabe ufuna ngempela ukudla konke lokhu, wazi ukuthi uzobe uluma ekhaleni lakho ngenkathi uhlezi etafuleni.
Kudingeka ucabange ngemenyu egcwele yosuku bese ubeka ukudla ezinkalweni zepulasitiki ongazithatha nawe ukusebenza noma ngubani oyokulinda uma ubuyela ekhaya.