Phakathi kokudla kaningi sinezikhathi eziningana zesikhathi, futhi ukudla ngokwayo kuqukethe kakhulu ama-carbohydrate alula. Lezi zici zivusa kithi isifiso se-wolfish, futhi ngenxa yalokhu ngaso sonke isikhathi sibheka ukungaphelelwa yisikhathi ekudleni futhi sidla izikhathi eziningana ngaphezu kwalokho umzimba wethu udinga ngempela.
Yini esiyithola ngenxa yalokho? Ngikholelwa ukuthi lokhu kwaziwa ngabaningi, futhi ngenxa yalokho okuhlangenwe nakho kwabo - lokhu kuyimpilo engafanele, ukukhululeka ngokweqile, ukucindezeleka, isimo esicindezelekile kanye nezithiyo cishe kuzo zonke izigaba zokuphila.
Sinenhlanhla, kanti okwamanje odokotela abaningi kanye nezondlo zokudla bahlinzeka uhlelo oluhle kakhulu - ukudla okuyingxubevange. Ngokuvamile lesi simiso sisetshenziselwa ukuqeda isisindo esiningi, kodwa kuyisizo esihle kakhulu kulabo abafuna nje ukuthuthukisa impilo yabo. Uhlelo lokudla okunomsoco luthuthukisa ngcono umzimba, lusiza umzimba wethu ukususa ubuthi nokudonswa okwenziwe. Ulwazi oluthe xaxa mayelana nalesi simiso luzokusiza lesi sihloko "Ukudla okukodwa kokudla kwesisindo: izinzuzo nezingozi zokudla okunomsoco."
Ukudla okuncane kokudla kwesisindo
Isisekelo sokondla okuqakathekileko kungukudla kanengi, kodwana ngeengxenye ezincane. Ngokwehla kwesilinganiso nokuvama kokudla okudliwa izikhathi ezingu-5-6 ngosuku, i-hormone, edala isidlo esinamandla, asinaso isikhathi sokuthuthukisa. Inzuzo yalokhu ukuthi umzimba wethu awusagcini amafutha ngenxa yokugcina, siyayeka ukulamba, futhi sizizwa kangcono kakhulu kwengqondo, ngoba siyazi ukuthi sizophinde sidle amahora angu-2-3.
Indlela yokudla kahle
Kanjani nokuthi yini engcono ukudla uma ushintsha ukudla okuyingxenyana? Okokuqala udinga ukunciphisa ingxenye. Qala ukudla ingxenye yengxenye evamile, kancane kancane ushintshe inani lokudla elingangena egumbini, noma entendeni yesandla sakho.
Ukudla okuyinhloko kungashiywa ngesikhathi esifanayo njengaphambili, futhi kancane kancane, ezinsukwini ezingu-2-3, qala ukushintsha ukubunjwa kwalokho okudlayo.
Ukuze uthole ukudla kwasekuseni, kungcono ukudla ukudla kwama-carbohydrate, kodwa ama-carbohydrate kufanele abe okuyinkimbinkimbi: kungaba okusanhlamvu okusanhlamvu, izithelo noma isinkwa sonke sikakolweni njalonjalo.
Ukuze uthole ukudla kwasemini nakusihlwa, kufanele ulungise ukudla kokudla kwamaprotheni, kanti awukwazi ukuwuhlanganisa ngezinselo - i-pasta, okusanhlamvu noma amazambane, ungakhohlwa futhi ngokudla okucebile ku-fiber. Kulokhu, imifino engekho-starchy ingcono kakhulu.
Ukudla okukodwa kufaka phakathi ukudla okunye okuphakathi kwekusasa nekwasemini, kanye naphakathi kokudla kwasemini nokudla. Kodwa ukudla okulula okuyi-chips noma ama-sandwich futhi, ikakhulukazi, imigoqo ye-tshokolethi akumele yenziwe, ngoba kulokhu i-systemal power power system ngeke ibe nempumelelo. Kungcono ukudla ama-muesli yemvelo, ama-yogurts, isinkwa se-cereal, imifino esisha noma izithelo, futhi ungase uphuze ujusi omusha kanye ne-compote eyenziwe ngezithelo ezomisiwe uju.
Futhi umzimba udinga amafutha emvelo. Zigcwele imbewu ye-sunflower, amantongomane, i-avocado namafutha angenalutho avela ku-flax, iminqumo, sunflower, njll. Akufanele futhi ungabandakanyi ibhotela kusukela ku-ration, kepha ama-gramu angu-30 ngosuku ayokwanela, futhi kufanele kube nje ibhotela, hhayi ukusakazeka noma i-margarine.
Futhi kubalulekile ukukhumbula ukuthi sidinga amanzi amaningi ahlanzekile, cishe amalitha amabili ngosuku, ngoba amangqamuzana ethu angama-75-95% amanzi. Uma uphuza ingilazi yamanzi 20-30 imizuzu ngaphambi kokudla, ngeke nje kusize ukugcina ibhalansi yamanzi ebalulekile emzimbeni, kodwa kuzosiza ekuthuthukiseni ukugaya, futhi ngenxa yalokho, ukulahlekelwa isisindo.
Khumbula ukuthi uma udla izikhathi ezimbalwa ngosuku, umzimba uyaqala ukuwahlalisa, kodwa imisipha. Kulokhu, emva kokudla okudliwayo, izinga le-insulin likhuphuka futhi amakholori asetshenziswe ngokugqamile abe namafutha, ikakhulukazi uma sidla "izinto ezihlukahlukene eziyingozi nezingenasisekelo".
Izinzuzo kanye nokuziqhenya kwe-systemal power system yesisindo sokulahlekelwa kwesisindo
Ngaphezu kwemiphumela emihle yokudla okunomsoco, kunezimo ezinzima. Lokhu kufaka hlangani? Izinzuzo zokulahlekelwa isisindo kulesi simiso: asikho isidingo sokulala nendlala, ungadla kaningi, ngakho-ke akukho ukwesaba ukuthi ungakwazi ukulahlekelwa isisindo nokudla; Inani lokudla ozolidla lizokwehla kakhulu, ngoba ukudla kuyodlula, futhi uzokwakha umkhuba wokudla okuncane, kodwa njalo. I-metabolism izoba ngokushesha, okusho ukulahlekelwa isisindo. Okunye okunye ukuthi isisindo salesi simo siyancipha kancane, kodwa asibuyanga.
Futhi ukulala kujwayelekile - abantu abadla ngesistimu encane, balele kangcono futhi balele, ngakho kulula ukuvuka, ngoba umzimba wethu awudingi ukuchitha amandla ukugaya ukudla okudlulele.
Ukudla okuncane kokudla kwesisindo kunomncintiswano, kodwa kuyedwa kuphela futhi awuhlangene nhlobo nesistimu uqobo, kodwa ngendlela yethu yokuphila. Abantu abasebenza ngezinye izikhathi kunzima kakhulu ukulandela uhlelo olunjalo. Kwenzeka ukuthi ngisho nokudla kanye, kungakhulumi ngezikhathi eziningana zokudla, kepha lokhu kakade akusebenzi ohlelweni lokudla, kodwa ohlelweni lomsebenzi nendlela yokuphila ngokujwayelekile.
Kodwa-ke, ngisho nalokhu ungabhekana nohlu lwemikhiqizo ongayisebenzisa ngezikhathi ezahlukene zosuku, yenza uhlelo lokudla, futhi ngempelasonto wenze lokho okwakungatholakali ngesikhathi sokusebenza. Ukuqala ukudla okuyingxenyana kunesifanele kakhulu isikhathi seholide. Khona-ke akukho okukuvimbela, umzimba uzoba nesikhathi esanele sokujwayela umbuso omusha, futhi kuzoba lula ukufaka isigqi sokusebenza nokudla okunjalo.