Kufanelekile ukusho ukuthi isitashi azikho umonakalo ukuthi ucabange kanjani kusukela ngenhla, ngokuphambene nalokho, kuyadingeka ngomsebenzi wenhlangano, kodwa akudingi okuningi. Isitashi sinikeza ama-carbohydrate amaningi, futhi ayaziwa njengabalulekile, kodwa ngakho ukudla kwethu kwakhiwe, ukuthi sidle ukudla nge-starch ngokweqile. Bheka ukuthi yini esiyidlayo: ukupheka kanye ne-dessert, okusanhlamvu kanye ne-pasta, yilo lonke indawo yokugcina isitashi. Yiqiniso, sisebenza ukuze sithole amandla futhi sigxila indlala, kodwa imiphumela yokudla okunjalo ifika. Phela, asidli amazambane angenalutho, siyidla nge-meatfat, ne-gravies, ne-seasonings, efuna ukusetshenziswa ketshezi ngobuningi. Uma sifuna ukuphuza emva kokudla okunjalo, siphuza kaningi isithandwa, esithinta nalesi sitashi, siphenduka sibe yisisindo esinamandla esibulala amathumbu nesisu. Manje lokhu kungumthwalo wangempela wengozi, nosuku lwangaphakathi nosuku, futhi emva kweminyaka eminingana yokudla ukudla okunomsoco okunjalo, umuntu ukhathala ngesigcawu somzimba futhi abuyele ku-endocrinologist. Yiqiniso, asikwazi ukunqabela nhlobo isitashi, kodwa kulula kakhulu ukuyisebenzisa ngokulinganisela.
Ukudla kwesidla ngokwayo, mhlawumbe, kubheka njengomuntu olambile, ngaphandle kwalokho, ngaphandle kwemikhiqizo eminingi kangaka, cishe yonke into equkethe amafutha namaprotheni ashiya isisindo, ngenxa yalokho, umzimba awunalutho. Amaviki amabili akufanele udle izinhlanzi, amafutha omfuyo kanye nobisi, amaqanda nenyama, kodwa ungadla iningi lemifino nezithelo, imifino, amaji, izithelo ezomisiwe kanye namantongomane nazo zinconywa, ungadla lokhu njengoba ufuna.
Njengoba kunikezwe isipho esinjalo esingenasitashi, amaprotheni-mahhala nokungewona ama-carbohydrate emzimbeni, kufanelekile kuqala ukuqonda ukuthi ungayisebenzisa yini ukudla okunjalo, uma kukhona ukuphikisana, kungcono ukuthi ungaqali. Kubonakala ukuthi ukudla okunjalo kufaneleka kubantu abaphilile ngokuphelele, lokho kunganciphisa isisindo futhi kungabikho ukungena kwemvelo namavithamini. Ngalokhu kudla, isicanucanu, ikhanda kanye nesizungu singase kwenzeke, futhi ngemiphumela emibi ejwayelekile, kulokhu kunconywa ukuthi umise. Kodwa uma ungase uhlupheke, khona-ke kudingeke uqhubeke, nje ukunciphisa ukudla kwefiber eluhlaza.
Kwasungulwa ukudla okune-starchy ngemuva kokusungulwa kwesifo sofuba samasondo, okungukuthi isitashi saba yisifo salesi sifo. Ososayensi bathi ngenye indlela noma abanye abantu abaningi kakhulu abahluphekile yilesi sifo. Izimpawu ziyisihlalo esibi (noma isifo sohudo, noma ukuqothulwa), ukubhula nezinye izinkinga zamathumbu. Ukudla okunjalo kunconywa ekushintsheni koju ngesikhathi sonyaka, ehlobo nasekwindla, ngalesi sikhathi semifino nezithelo eziningi.
Yikuphi ukudla okuzodla?
Njengoba sekushiwo kakade, umkhawulo wemikhawulo usezinhlobonhlobo zemikhiqizo, kodwa yini engadliwa, idliwa ngaphandle kokuvinjelwa, noma kunjalo, ayiba lula ngoba ayinjalo. umzimba ucela ucezu lwenyama neplate ye-kartoshki. Ama-salad wokudla okune-starchy kufanele athululelwe ngamanzi kalamula kanye nemifino yemifino, awukwazi ngisho nokusebenzisa i-yogurt engenamafutha. Ungagxili nje kumajusi, udinga ukuphuza amanzi ahlanzekile, ukugulisa ama-herbal nama-teas ahlaza, kodwa awukwazi ukungeza uju noma ushukela. Ukudla ngosuku kungakhiwa ngale ndlela: ibhulakufesi ingaba izithelo noma ijusi kuwo, ukuze uthole isidlo sasemini ungenza isaladi enamandla yemifino ehlukene, kufanele ifaniswe ngamafutha omnqumo kanye nejusi likalamula, ungangezela izithelo zomisiwe. Ngokuvamile ungaxuba izithelo nemifino kwezinye noma ezinye izilinganiso, kodwa uzigcine emanzini amaningi, amagilebhisi nezithelo ezomisiwe, namanje anezinhlayiya eziningi. Isidlo singenziwa ngemifino noma izithelo eziphekiwe noma ezibhakabhakeni noma, njengesibonelo sekuseni, bedla amafutha amnandi.
Nansi imenyu eseduze yosuku olulodwa.
- Ukudla kwasekuseni: i-orange noma i-grapefruit, ungakwazi ukukhipha ijusi kubo futhi uphuze.
- Usuku lokudla: isaladi yemifino, eyolisiwe ngamafutha omnqumo. Ungadla imifino ephekiwe noma i-steamed, ungakhohlwa izinhlobonhlobo zezithelo ezomile.
- Inyoka: le ngxenye iqukethe ijusi yezithelo.
- Isidlo: Kunconywa ukuba udle imifino ebhakiwe noma eqoshiwe, futhi wenze okuhlukahlukeneyo: iklabishi, i-turnips, isipinashi kanye ne-izaqathe, kusukela esitshalweni ukuze udle ama-plums, ama-apula, amapheya kanye nama-cherry. Amanzi ngaphandle kwemingcele, kodwa ayisisebenzisi ngemva kwemifino nezithelo.
Ngendlela, akuzona zonke izitshalo ezingadliwa, eziningi zazo ziqukethe isitashi, isibonelo, zucchini, amazambane, beet, izaqathe namathanga. Kodwa upelepele waseBulgaria, imifino kanye namakhukhamba angadliwa, aziqukethe isitashi, iklabishi ingadliwa, kodwa hhayi yonke. Iqiniso liwukuthi ukudla okunjalo kunzima kakhulu futhi uma uyigcina ngendlela enhle, ungadumala ngokushesha futhi ushiye. Kodwa nokho kukhona abantu abayigcina bese umzimba uqala ukuguqula futhi uzizwa njengento ebonakalayo, kukhona ukukhanya, ngaphezu kwalokho, umzimba uhlanjululwa ngamandla futhi ugxila ngamaminerali nezinto namavithamini.
Ukuntuleka kokudla okwe-starchy
Kusobala ukuthi ngokudla okunemiphumela emibi kungase kube ngokwanele, uma imiphumela enjalo ibekezelela, ngakho-ke kufanelekile ukwamukela konke lokhu ngenxa yesamba esikhulu sezithelo nemifino, kanti enye ukudla ayitholakali. Ngokuvamile, izinkinga zokugaya ngeke zikhunjulwe. Ngeke kube yinto engafanele ukucela ukwesekwa kwama-vitamin and mineral complexes, ngenxa yabo umzimba wakho uzothola lezo zinto ezidingekayo, kodwa ngaphandle kokuthatha ukudla okungavunyelwe.
Udinga nje ukujwayele ukuthi indlala izohamba nawe kulo lonke ukudla, kanti noma ngabe ngeke ulinganiselwe ekudleni ukudla, udle nakuba phakathi nobusuku. Kufanelekile ukusho ukuthi uma ukwazi ukulwa nokudla, bese ulahlekelwa kalula u-7 kg wesisindo, zama kancane ukuthi ungadla izithelo omisiwe namantongomane. Ukuma komzimba ezinqulwini nasezinqeni ngokucacile kuguqula ohlangothini olungcono, uzobona ukuthi umbala wesikhumba nokuqina kwakha kanjani, lezo zinguquko zizokujabulisa.
Kudingeka ukushintshela ekudleni okuvamile emva kokudla okunjalo, ngoba umzimba ujwayele ngokuphelele ukudla okuvamile okucebile. Kwaphela amasonto amabili akazange adle isitashi, futhi ngokwemvelo kungase kube nokuzwa okungathandeki. Akufanelekile ukubulala izintambo, kungcono ukwengeza amaprotheni amancane, ukwandise inani lezithelo omisiwe namantongomane, ngakho uzohamba ngokushelela kwimodi evamile. Abantu abaningi ababuyeli ekudleni okujwayelekile emva kokudla okunjalo, kodwa bathola ukudla okunomsoco ukuze bangabi nesisindo futhi bangabuyeli ekudleni okunamaviki amabili okunzima.
Kubaluleke kakhulu ekudleni kokudla okunamatheksthi ukuze wengeze ubuchwepheshe, lapho kukhona ama-alkali, lokhu: izaqathe, ubhontshisi obuluhlaza, ukhukhamba, ama-oranges, amaphisileji, itiye leqabunga, ama-apula nobisi, i-yogurt, i-ayran njalonjalo.
Uma imikhiqizo ene-starch ixubene neqanda, ushizi noma amantongomane, ukugaya kungaphazanyiswa, ukulahla okunjalo okungahambisani nemikhiqizo enzima yegciwane lokugaya kunzima ukugaya, ngenxa yalokho kuqhuma esiswini, lapho kuqala khona ukuzulazula, uma kugxuma emathunjini, bese kuqala ukubola, futhi Ukudla okuqhubekayo kubangela isisindo esiningi.
Ubhontshisi buqukethe isitashi eziningi kanye nezinye izitshalo, uma ulungiselela inyama noma inyama yezinhlanzi, akufanele uhlanganise i-leguminous nalezi zitsha, kunconywa kulokhu, i-lentils, i-soy noma i-peas eluhlaza, kunenani elincani le-isitashi, okungaphezulu kuka-3%.
Ngendlela, kunikezwa ukuthi lokhu kudla kunzima kakhulu emzimbeni, angeke kusetshenziswe kaningi, futhi ngaphambi kokuba uguqule ekudleni okunjalo, kufanele uxoxe, futhi uma unenkinga ngesigungu somzimba, ukudla akuvinjelwe.