Ukudla kwebusika

Wonke umuntu uyazi ukuthi ebusika sivame ukuthola okuningi kunhlobo ehlobo. Ukusola kwalokhu ukudla okuncane (azikho izithelo ezanele, amajikijolo kanye nemifino ehlanzekile), indlela yokuphila engezansi (zama ukuhamba lapha uma unezingubo ezinhlanu zokugqoka okufudumele), kanti amaholidi omnyaka omusha ashiya umshicileli wethu. Ungaba kanjani omncane ngenkathi ebandayo? Kulokudla okukhethekile okwakhiwa kwasebusika!


Ukudla kwasebusika kwenzelwa izakhamuzi zaseRussia ngo-2011. Ochwepheshe baye baphawula ukuthi iningi lezidlo, elidume phakathi kwabantu bakithi, alinakulungele ngokuphelele isimo sethu sezulu, futhi ikakhulukazi ngesikhathi sasebusika. Phela, ukudla okwakusakazeka kabanzi namuhla kwakusungulwa kakhulu ososayensi baseMelika, baseJapane nabakwa-Israyeli. Futhi isimo sezulu kula mazwe sihluke kakhulu kusuka eRussia. Ngakho abesifazane bethu baphoqeleka ukuba bahlale ezidlweni, ngokusekelwe kuqoqo lwemikhiqizo enzima kakhulu ukuthola ezindaweni zethu phakathi nenkathi ebandayo.

Isibonelo, ekudleni okuningi kunconywa ukuba udle izithelo nemifino eminingi. Kodwa emakethe amashalofu esitolo ebusika sine "ukhukhamba" kuphela, "iplastiki" utamatisi kanye nesitrobheli esingenambitheka ngokuphelele. Futhi akukho lutho oluwusizo kubo: akukho ukunambitha, akukho ukunambitheka, akukho amavithamini. Ngakho-ke, imikhiqizo enjalo ayikwazi ukuthathwa njengesisekelo sokudla, uma uhlala eRussia futhi uzolahlekelwa isisindo ebusika.

Ngaphezu kwalokho, emahoshweni aseRussia anzima, ukudla amaqabunga amancane kuphela okuyingozi empilweni. Akuyona lutho esimweni sethu sezulu esithandwa kakhulu yizinsizi ezicebile zenyama. Kodwa, eqinisweni, ngeke ilahlekelwe isisindo, kodwa okuqukethwe kwe-caloric yokudla ebusika kufanele kube ngaphezu kwe-1200 kcal edabukisayo, njengoba kunconywa ukudla okufakwe imfashini namuhla.

Isisekelo sokudla kwasebusika
Isimiso esiyinhloko sokudla esikhathini esibandayo ukufaka izitsha ezishisayo ekudleni. Futhi lokhu kusho ukuthi ukudla, okusekelwe kwezinye ama-apula nama-saladi kushiya ihlobo. Futhi sekuyisikhathi sokuba izitsha ezishisayo.

Futhi, isisekelo sokudla singumhlanganisela olinganiselayo wemikhiqizo eyoqinisa izindawo zokuzivikela zomzimba futhi ivimbele ukuqoqwa kwamafutha amaningi.

Indima ebalulekile ekudleni kwasebusika idlala isimo sengqondo sengqondo. Emva kwakho konke, sivame ukuba namafutha ebusika, ngoba sikholelwa ukuthi ngenkathi ebandayo kudingeka udle okungaphezulu ukuze uhlale ushisayo. Kodwa isimo semvelo sincike ekutheni kungabi ngesilinganiso sokudla esidliwe, kodwa ngekhwalithi yayo. Ngakho-ke, udinga ukuqinisekisa umzimba wakho ukuthi ukudla okunempilo nokulinganisela kuzofaka isandla kokubili ukushisa emzimbeni nokulahlekelwa isisindo.

Kumele kukhunjulwe ukuthi ukudla okubusika akuklanyelwe ukulahlekelwa kwesisindo. Kuhilela ukwehla kwesisindo esincane nokuhlelekile, cishe u-2-3 kg ngenyanga. Ochwepheshe-izakhamuzi bacabangela lokhu kuncishiswa kwevolumu yomzimba ekahle. Phela, kulokhu, umzimba awucindezeli ngokudla okuncane kakhulu, okusho ukuthi isisindo esilahlekile ngeke sibuye ngokushesha ngemva kokuba ukudla kukhanseliwe.

Ukudla okukhulu kanye nokudla kwasebusika ukuthi akusho imikhawulo yokudla eqinile kakhulu (ngaphansi kokuvinjelwa kuphela utshwala kanye noshukela ngendlela ehlanzekile), ukudla kuhlukahluka futhi kulinganisiwe. Kungcono ukudla ezinhlameni ezincane: ezinxenyeni ezincane, kodwa kaningi, izikhathi ezingu-5-6 ngosuku. Kulesi simo, ungqimba olunamafutha angeke lufake futhi ngeke uzizwe ulambile.

Imikhiqizo yokudla kwasebusika
Lapho ukhetha imikhiqizo yokudla kwasebusika, cabanga kuqala kokuqala kwesikhathi kanye nokulingana kwamaprotheni, amafutha kanye nama-carbohydrate kuwo.

Amaprotheni
Ebusika sivame ukuhlala esimweni sokucindezeleka kwangaphambili, sizizwe sicindezelekile, isimo sengqondo ngokuvamile asijabuli. Lokhu kubangelwa ukusebenza okuphansi kwelanga nokushisa okubandayo ngaphandle kwefasitela. Ukuphakamisa imizwelo nokuthuthukisa inhlalakahle yakho kuzosiza izinto ze-phenylin ne-tryptophin, ezitholakala kokudla kwamaprotheni. Lezi zinto zisiza ekukhiqizeni ngokushesha kwe-endorphins ("ama-hormone amahle"), okwandisa imizwelo, ukunciphisa imizwa yokucindezeleka nokulawula ukudla kwethu. Uphi iphrotheni equkethe izingxenye eziwusizo kakhulu? Esikhathini inyama yenkukhu, i-turkey, inhlanzi nezilwane zasolwandle, amakhowe, ubhontshisi (ubhontshisi nama-peas), soy, ubhontshisi, ubisi, ushizi, i-cottage shizi namaqanda.

Ama-carbohydrate
Ebusika, umzimba wethu awunayo into ebizwa ngokuthi i-serotonin eyingozi. Ihlanganiswe ilanga, elincane kakhulu ngenkathi ebandayo. Sigcwalisa ukusweleka kwalesi sidakamizwa ngokudla amaqebelengwane ahlukahlukene, ama-pastries, ama-chocolate kanye namaswidi. Kodwa ushukela oqukethwe kuzo zonke lezi zidlo ezidliwayo awusizo nje ukukhiqizwa kwe-seratonin, kodwa futhi nokuqoqwa kwamafutha emzimbeni. Yini okufanele ngiyenze? Faka esikhundleni ama-carbohydrate ewusizo ayenayo eyinkimbinkimbi ewusizo! Ama-carbohydrate adingekayo atholakale emifino, imifino, isinkwa esivela kufulawa ophelele, oat flakes. Esikhundleni samaqebelengwane abingozi nama-chocolate, kungcono ukufaka ama-apricot omisiwe, umlimi omuncu kanye nemifino ekudleni kwakho.

Amafutha
Umthombo omuhle wamafutha ebusika yimifino yemifino. Esikhathini sethu, i-sunflower, ilineni namafutha omsedari zilungile. Kanti futhi amafutha amaningi awusizo atholakala emathangeni kanye nezinhlamvu ze-sunflower, ama-walnuts nama-pine nati, ama-hazelnuts nama-alimondi.

Iziphuzo
Ebusika, iziphuzo ezifanele zizoshisa ama-herbal teas, ama-compotes ezithelo ezomile namajikijolo amaqhwa (omnyama we-ash ash, ama-cranberries), izithelo ze-cranberry.

Ukudla okungenani kokudla kwasebusika Okuqukethwe kwe-caloric yale menyu cishe cishe ku-1600-1700 kcal. Lokhu kuphansi kunezinga eliphakanyisiwe lamandla nsuku zonke (2,200 kcal), kodwa inani elinjalo lamakholori asetshenziselwe kuhle kuphela kowesifazane wesakhiwo esijwayelekile, ehlala eqenjini eliphakathi laseRussia futhi efuna ukunciphisa umzimba.