Njalo intombazane iyazi ukuthi into eyinkimbinkimbi kakhulu ekunciphiseni isisindo esikhwameni nasezintweni. Ngakho-ke, ngisho nokudla okunzima kakhulu ngezinye izikhathi akunikezi imiphumela oyifunayo. Ukuze ulahlekelwe isisindo kulezi zindawo, kuthatha umzamo omkhulu. Njengomthetho, hhayi ukudla okuwanele kuphela, kudingeka uhlanganyele ekuzivocavoca umzimba. Kodwa-ke, abahlengikazi basakwazi ukuthuthukisa ukudla okuzosiza ukulahla amasentimitha engeziwe emagqabeni nasezintweni.
Mhlawumbe, ngamunye wethu wacabanga ukuthi kungani kungumkhakha wamathanga namadolo "amafutha agcina" athathwa kakhulu. Iphutha lakho konke lokhu ukucindezeleka, indlela yokuphila engalungile kanye nokudla okuphezulu kwekhalori. Zonke lezi zici azithinti nje kuphela isibalo sethu kabi, kodwa futhi esimweni sesikhumba sethu, siba saggy futhi silahlekelwe ukuqina kwayo.
I-Mysrazu ifuna ukuphawula ukuthi kakhulu ukulahlekelwa isisindo esikhwameni nasezintweni ngosizo lokudla okulodwa kuphela ngeke kusebenze. Ngakho-ke, kunconywa ukuba uhlanganise nokudla nokuzivocavoca okukhethekile, kanye nezimonyo ezihlukahlukene (izihlahla, imikhiqizo emincane kanye nokunye okunjalo). Indlela ehlanganisiwe kuphela ingakusiza ukuba ufeze imiphumela efunayo.
Ukuphumelela okwenqeni
Isimiso esiyisisekelo sokudla okunjengokungadli okungaphezu kuka-25 amagremu okudla kwamaprotheni ngosuku. Ukudla okunjalo kulungile kulawo mantombazane abanikazi befayili enemibala. Ukuze ulethe umzimba wakho ngendlela evamile, uzosusa ngokuphelele imikhiqizo yakho yokudla njenge: inyama enamafutha, ibhotela, ukhilimu omuncu, ama-chips, i-ayisikhilimu, amnandi nofulawa, ushokoledi nanoma yikuphi ukudla okunamafutha.
Ukuze amamentimitha aphume emadodeni akho i-Iberader, udinga ukufaka ekudleni kwakho kwansuku zonke imikhiqizo enjalo: izithelo ezomisiwe nezithelo ezintsha, imifino, izilwane zasolwandle, i-jam kanye ne-jams, isinkwa esivela kufulawa, ama-peas, okusanhlamvu nobhontshisi, ilayisi, inyama enomzimba. Njengoba sekushiwo ngenhla, ukuze kutholakale umphumela osheshayo, ukudla okunomsoco kufanele kuhlanganiswe nomsebenzi womzimba. Uma ungathandi ukupheka ejimini, ungadansa, ugibele, ubhalise ekubhukudeni, ku-aerobics noma nje ugijime ekhaya ngentambo.
Uma ufuna ukulahla amasentimitha engeziwe hhayi kuphela endaweni yamathanga namadokodo, kodwa futhi ukuzama amathole, khona-ke ukudla okunjalo kufanelana nawe ngokuphelele. Ukudla okunjalo ngezinsuku ezimbalwa kuzokwenza ukuba isibalo sakho sibe nenhle kakhulu, futhi ungakwazi ukujabulela imiphumela. Into ebaluleke kakhulu ukuthi ukudla okunjalo akudingeki ukuba ulambile. Isimiso sokudla sisekelwe eqinisweni lokuthi usuku ongadla okungaphezu kuka-1200 khalori. Ukuze ulahlekelwe isisindo, udinga ukukhipha ushukela, izitsha ezithosiwe nezithakazelisayo, imikhiqizo yefulawa ekudleni kwakho. Ngaphezu kwalokho, usuku kufanele luphuze okungenani amalitha amakhemikhali amabili: i-herbal teas, itiye eluhlaza, ama-juice, futhi-ke, amanzi ahlanzekile.
Cishe ukudla okuphumelelayo
Usuku olulodwa:
- Ukudla kwasekuseni: ingilazi ye-1% ye-kefir noma i-yogurt (ayikho izithasiselo), ucezu lwesinkwa esimnyama ne-utamatisi nesinye isithelo.
- Usuku lokudla: i-200 g yenkukhu ebilisiwe ngaphandle kwesikhumba, isaladi yokudla yemifino enejamu lekhefu kanye nekhofi / itiye.
- Isidlo: ama-200-250 amagremu ama-stewed (utamatisi, ukholifulawa, ubhontshisi), i-apula eyodwa kanye ne-100 ml yewayini elomile.
- Ukudla kwasekuseni: 150 amagremu esaladi, amagremu ama-25 amakhowe abilisiwe, amagremu angu-25 wesinkwa esimnyama nesendebe / ikhofi.
- Usuku lokudla: 50 amagremu wesinkwa nge-bran, 50 amagremu we ushizi nesinye isithelo.
- Isidlo sakusihlwa: ama-200 amagremu ama-stewed (utamatisi, ukholifulawa kanye nobhontshisi), ama-gramu angu-200 okusanhlamvu kanye no-150 ml wewayini elomile.
Ukudla okunjalo kukuvumela ukuba ulahlekelwe ngamakhilogremu amabili noma amathathu ngesonto. Kodwa-ke, phawula ukuthi libhekisela ezinhlotsheni eziningana zokudla, ngakho-ke ngesikhathi sokudla okunjalo, kunconywa ukuphuza ama-polyvitamines, ukuze umzimba uthola wonke amavithamini nezakhi ezidingekayo.
Sika "izindlebe"
Kungcono ukuqhuba ukudla okuyizinyawo esikhathini sesikhathi se-watermelon-melon. I-Watermelon yokudla ikulungele ukunciphisa inani. I-Watermelon ayinani nje ekuthini isisindo sokulahlekelwa isisindo namathambo, futhi susa ngokuphumelelayo uketshezi okwedlulele emzimbeni futhi kuqede ukukhukhumeza. Ngenxa yalokhu, isikhumba sakho sizoqina.
I-Melon, njenge-watermelon, umkhiqizo owusizo kakhulu. Kuyinto ehlwabusayo kakhulu futhi inezakhiwo zokuphefumula. I-melon igxila kahle umzimba futhi isuse ubuthi, i-diuretic emihle futhi ivuselela kahle ukuhamba. Ngakho-ke, i-ikhabe ne-melon yokudla iyasebenza kakhulu.
Kodwa-ke, ngaphambi kokuba uqale ukulahla "izindlebe" emaceleni okugibela, kufanele ukhiphe ngokuphelele ikhofi, ushokoledi, ukudla okunamafutha kanye okubabayo okuvela ekudleni kwakho. Ungadla noma yiziphi izithelo nemifino eluhlaza: i-dill, i-ulethisi, ukhukhamba, pepper, iklabishi, i-avocade, ama-apula, i-zucchini, i-parsley, ubhontshisi kanye nabanye. Ukwengeza kule mikhiqizo, udinga ukudla isigamu sekhasi noma ikhabe ngosuku. Le ngxenye kumele ihlukaniswe ibe yizidlo ezintathu noma ezine.
Kodwa-ke, naphezu kokuba kuvumelekile ukuba badle cishe zonke izithelo nemifino eluhlaza, kusuka kumagilebhisi aluhlaza kanye nama-peas kuyodingeka kushiywe. Kodwa ekudleni kwakho kwamasonto onke, ngaphezu kwezithelo nemifino engenhla, udinga kuphela izitsha ezilandelayo ezilandelayo:
- Amagremu ama-50 angenalutho, ingilazi ye-yogurt yokudla kanye nengxenye yesaladi elixubekile;
- 150 amagremu kwanoma yikuphi ama-mushroom okuphekwe ku-grill, ingxenye yesaladi exubekile namazambane amazambane owodwa;
- ama-steaks amabili aphethwe kahle atamatisi nama-tablespoons amabili emzimbeni ophekiwe.
Iopyat, kukhona eyodwa kodwa. Awukwazi ukuqeda "izindlebe" kuphela ngosizo lokudla. Kubalulekile ukwenza isethi ekhethekile yokuzivocavoca. Ngenhlanhla, ukuthatha imishanguzo enzima kangaka kulula kakhulu.
Ukulahleka kwesisindo esivela endaweni yokubukwa kwabondlo
Izakhamuzi zicabangela ukuthi ukudla okunempilo kwezinyawo kufanele kube:
- Ukudla kufanele kube nokulinganisela futhi kufaka amancane amakhemikhali amancane aphansi namanoni aphansi, amafutha yemifino, izithelo, imifino kanye nokudla okusanhlamvu. Ngaphezu kwalokho, ekudleni okunjalo, ngaphandle kokudla okuyisisekelo okuyisisekelo, kufanele kube nokudla okuyisithathu.
- Ukudla kumele kube nemikhiqizo yemvelo engenazo izidakamizwa. Ngakho ukudla kufanele kube okumnandi ukuze ukwazi ukugwema ukuphazamiseka.
- Kubalulekile ukufaka amaprotheni okwanele ekudleni kwakho, njengoba bedlala indima ebalulekile emzimbeni wethu: banomthwalo wemisebenzi yomqondo nobuchopho, ngesimo sesikhumba nezinwele, ngenqubo yokulahlekelwa isisindo, njalonjalo.
- Amantombazane kufanele adle amakholori angu-1200 ngosuku. Ukunciphisa amakholori kuholela ekunciphiseni kwe-metabolism, futhi lokhu kunomthelela ekuzuzeni okungaphezulu okukhulu.
- Ukudla kufanele kube nomthamo okwanele we-fibre namavithamini.
- Ukudla kufanele kube nesilinganiso esincane samanoni, kodwa awukwazi ukuqeda ngokuphelele amafutha ekudleni kwakho, ngoba zidlala indima ebalulekile emzimbeni wethu. Futhi ekudleni kufanele kube khona njengamafutha emifino, namafutha wesilwane.
- Noma ngabe iyiphi indlela okhetha ukuyidla, udinga ukuphuza okungenani isigamu samanzi ngosuku. Ukuze kulungiswe uhlelo lokugaya nokusheshisa umzimba, ihafu yehora ngaphambi kokudla, uphuze ingilazi yamanzi ahlanzekile (ungangeza ijusi lemon).
- Noma yikuphi ukudla kufanele kuhlanganiswe ukuzivocavoca umzimba noma noma yimuphi umsebenzi womzimba: ukudansa, ukuvivinya umzimba, ukubhukuda, ukuhamba ngezinyawo okusheshayo nokunye okunjalo.