Ukudla okungcono kakhulu kwamadoda

Kukholelwa ukuthi igama elithi "ukudla", libhekisela ngokuyinhloko kwabesifazane, ngoba noma ubani olwa njalo ngesibalo esincane futhi esihle, bayaphika injabulo yokudla ushokoledi wabo ozithandayo nokupheka oatmeal for breakfast.

Kodwa-ke, kunezidlo ezenzelwe ngqo amadoda. Ukuqonda ukuthi kukhona ukudla okungcono kumadoda, sizosiza kule ngqikithi. Ngendlela, ukwehlisa isisindo ekudleni kulula kakhulu kumuntu kunomuntu wesifazane, futhi akusiyo izici zokuphila komzimba wobulili obunamandla, kodwa ukuthi uma umuntu edla, ulandela izincomo zakhe ngokuzimisela nokuzimisela, ukufeza ngokushesha imiphumela efunayo. Ngaphambi kokuzikhethela ukudla nokunamathela emithethweni yayo, udinga ukuyiveza ngokulamba, ngakho-ke akudingeki ukuba ulambile ngesikhathi sokudla. Indoda elandela ukudla kufanele idle izikhathi ezintathu ngosuku, ukudla kufanele kube okuhlukahlukene futhi kuqukethe inani elidingekile lamaprotheni, amafutha nama-carbohydrate. Ukuze unike umzimba umzimba ngamandla, isidlo sasekuseni singcono nokudla okuqukethe ama-carbohydrate, ukudla kwasemini kokudla okunamaphrotheni, nokudla kwakulula ngangokunokwenzeka. Kuyoba mnandi uma umuntu efaka ukudla kwakhe okuthiwa "isidlo sasekuseni sesibili", ngesimo sengilazi ye-utamatisi noma i-yogurt ephansi. Ekudleni okunengi, ukusetshenziswa kweenyama kukhishiwe, kodwana lokhu angeke kusetshenziswe emzimbeni wesilisa, ngoba amadoda amanengi asebenza ahlobana nokuzikhandla okukhulu. Ukudla kwabesilisa akuvunyelwe, kodwa kungcono ukwenqaba inyama ethosiwe ngamafutha amaningi yemifino kanye nenyama ekudleni. Kunconywa ukuba ushiye utshwala, utshwala buvusa ukudla, kubangela ukuqhuma nokuzwa okungenangqondo esiswini. Ubhiya bungadliwa ngokulinganisela, hhayi kaningi kunye noma kabili ngesonto. Ukudla ukudla ngokudla kungcono ukungadli ngokweqile, ezimweni eziningi kuyisidlo esikhulu sokudla futhi kuyimbangela yokunciphisa ngokweqile. Amadoda, umsebenzi wabo ohlotshaniswa nokusebenza okuphezulu, kudingeka badle cishe ama-kilojoule angu-2000 ngosuku, abasebenzi basehhovisi kanye nabesilisa abanomsebenzi odinga usizo badinga amakholori angu-1500. Ukudla okungcono kunomuntu kuyoba ukudla okunempilo okulinganiselayo, okuzosiza ukugcina amandla omzimba kanye nokuphila okuhle ngokomzimba.

Gwema ukugqoka isaladi nge imayonnaise kanye ukhilimu omuncu wamanzi kalamula noma inani elincane lamafutha omnqumo. Lokhu akukona nje kuphela okuhlwabusayo, kodwa futhi kuyasiza. Faka i-cauliflower, i-asparagusi, isaladi eluhlaza, i-pepper elimnandi, isinkwa sonke-ukolweni, imikhiqizo yobisi ephansi kakhulu ekudleni kwakho. Ukudla kufanele kube okuhlukahlukene, kuqukethe amavithamini, i-fiber, i-calcium ne-magnesium. Uma umuntu ekhetha ukudla okuzogcizelela ukukhululeka okukhulu komshini wakhe, khona-ke akukho ndlela ongayenza ngaphandle kwezemidlalo lapha. Ngokuvamile, uma ulandela noma yikuphi ukudla, umgomo wokulahleka kwesisindo, kunconywa ukuba usebenzise njalo. Ukubhukuda, i-tennis, ukugijima noma ezinye izinto zomzimba kuzoholela emiphumeleni esheshayo. Kodwa kusukela namhlanje sibheka ukudla kwamadoda angcono kakhulu, ngokuqinisekile uzoba nesithakazelo ekujwayeleni enye yezinhlobo zokudla ezifanele kakhulu ezifanele amadoda. Ukudla kwaseMedithera . Ukudla, okuzoxoxwa ngakho, akunakho ukuphikisana futhi kungaba yibo bonke abantu. Unenzuzo eningi: ukhululekile kakhulu - unekhethelo elikhulu lemikhiqizo "evunyelwe", futhi izitsha zaseMedithera ukudla kulula futhi kulula ukuyilungisa, ngaphezu kwalokho, lokhu kudla akusiyo nje ukugcina isibalo, kodwa futhi kuyathinta impilo yakho yesilisa. Ukudla kuyinto enhle kulabo abafuna ukuhlala bebukeka bebancane futhi behambisana ngaphandle kwemikhawulo yokudla ekhethekile. Noma kunjalo, ungalindeli imiphumela esheshayo kulokhu kudla, udla kuwo, ulahlekelwe isisindo, uzoba ngesivinini esingaphezu kwekhilogram ngesonto. Ngakho-ke, nansi izimiso eziyisisekelo zokudla kwaseMedithera: 60% yokudla kufanele kube nezithelo, imifino, amantongomane, izitshalo kanye nosanhlamvu. Ngaphezu kwalokho, ukusetshenziswa kwe-high-carbohydrate ukudla - isinkwa, i-pasta, okusanhlamvu okuhlukahlukene - wamukelekile. Ekudleni kwesidlo ngasinye, kumele kube namafutha omnqumo amancane. Ukudla kufanele kube nezinhlanzi noma izilwane zasolwandle, kunconywa ukuba udle inhlanzi kulokhu kudla izikhathi 4-5 ngesonto. Inyama ebomvu namaswidi akufanele isetshenziswe kaningi ngesonto. Inyama emhlophe, amaqanda, ukhilimu omuncu akuvunyelwe, kepha lapha kukhona okudingekayo. Amaqanda ama-1-2 izikhathi ezingu-2-3 ngeviki ayoba okwanele, inyama enhle ituswa ukuba ingadliwa izikhathi ezingaphezu kwesine ngesonto, futhi ukhilimu omuncu ungadliwa nsuku zonke, kodwa ngobuncane futhi ikakhulukazi ngaphambi kokudla kwasemini. Iwayini elibomvu elomile lingavumelekile ukuphuza okungaphezu kuka-1-2 izibuko ngosuku lwesidlo sasemini noma sekuseni. Inani elidingekayo lokudla kwamanzi nsuku zonke liyi-2 amalitha. Imikhiqizo engokwemvelo yokudla kwaseMedithera ngamafutha omnqumo, amaqabunga, utamatisi, ama-olivini, i-pepper bell, izithelo ze-citrus, isaladi eluhlaza, isinkwa, i-pasta, izilwane zasolwandle, i-brynza, iwayini. Ukudla kwasekuseni kungaba nesinkwa, okusanhlamvu, ushizi, i-yogurt, amaqanda. Isidlo sibhekwa njengokudla okuyinhloko, ngakho-ke lapho ungadla isobho noma ama-broths, inhlanzi, inyama, isitshalo semifino, ilayisi, "i-pasta", isidlo sakusihlwa singaba namanothi nesaladi lesithelo. Iphesenti lezakhi zomzimba cishe yilezi ezilandelayo: cishe ama-10-12% amaprotheni, ama-25-30% wamafutha kanye nama-60% we-carbohydrate. Ukudla kwaseMedithera kungenye yezinto zokudla ezimbalwa ezingafaniswa nesimiso sokudla okunempilo. Sebenzisa isikhathi esengeziwe emoyeni ovulekile, usebenze, ungenele ezemidlalo, uthathe isibonelo kubakhile bamazwe aseMedithera.

Madoda othandekayo, ngokuphishekela ukuvumelana nokuphila, akufanele uzibeke ezidlweni eziqinile, uzifikele ebukhosini obuncishisiwe. Ukuze usebenze kahle umzimba wakho, udinga ukuthola izakhi kanye namavithamini okwanele nsuku zonke. Yidla ngendlela efanele futhi ehlukahlukene, faka ezemidlalo kuhlu lwakho lezinjabulo futhi maduze uzothola umphumela oyifunayo. Impilo kuwe!