Ngaphambi kokuba unqume ukunciphisa isisindo, kudingeka ukhethe ngokufanele uhlelo lwamandla. Ukudla akufanele nje kunciphise isisindo, kodwa futhi kuzuze impilo. Awunqume okwamanje ekukhethweni? Ikhetho elihle kakhulu lizoba yisidlo-sokudla ukuze kuncishiswe isisindo futhi kuthuthukiswe umzimba.
Isenzo sokudla kwe-pulse wukuthi lesi simiso sokudla sithinta zonke izindawo zenkinga eziqoqa izicubu ze-adipose. Ukudla okunomqondo omuhle kulo msebenzi, ngakho uqinisekisiwe ukuthi ulahlekelwa amakhilogremu engeziwe.
Ukudla okufisa ukulahlekelwa isisindo akuthembisi imiphumela emihle ezinsukwini ezintathu. Le ndlela ephelele yenzelwe izinyanga ezintathu . Kodwa ngeke ulahlekelwe isisindo nje kuphela, kodwa futhi uzophinde uvuselele imetabolism. Futhi lokhu kubaluleke ngaphezu kwamakhilogremu engeziwe. Ngaphezu kwalokho, ngalesi sikhathi uzofunda ukudla kahle futhi uzokwazi ukuyeka imikhuba emibi ye-gastronomic.
Ukuhambisana nemigomo yokudla akudingi ukuzidela okuningi:
- Ngokusho izici zomzimba zabantu zingahlukaniswa zibe izinhlobo ezimbili. Uhlobo lokuqala ngabantu abathola amandla kusuka ku-carbohydrate. Uhlobo lwesibili lukhokhiswa ngokukhokhiswa kwe-vivacity ngamafutha. Ngakho-ke, uhlobo ngalunye lwabantu lunesici salo esikhethekile ekudleni.
- Ngesikhathi sokudla kubaluleke kakhulu ukuthi ungaxube ama-carbohydrate elula futhi anzima. Uma, isibonelo, emva kwe-spaghetti udla ucezu lwesinkwa, khona-ke ngeke ulahlekelwe isisindo.
- Kunconywa ukuba udle ngezigaba ezincane njalo emahoreni amabili, uthatha ikhefu lokulala.
- Abathandi be-Tea nekhofi bayelulekwa ukuba basebenzise iziphuzo zabo eziyizintandokazi njengesidlo esihlukile. Hlanganisa neminye imikhiqizo ayifanele.
- Amaprotheni ahambisana nayo yonke imikhiqizo. Kanye nemifino engenawo isitashi.
- Awukwazi ukuhlanganisa izilwane nemifino yemifino. Isibonelo, ingulube ingcono kakhulu ethosiwe ebhotela, futhi ungasebenzisi i-sunflower.
Abantu abadinga kakhulu ama-carbohydrate (uhlobo oluphansi) abonakala ngesikhumba esihlanzekile, ukukhuthazela nomsebenzi wokuzivocavoca, ukubekezela kanye nokukwazi ukugxila esikhathini eside. Kulaba bantu, izincomo ezilandelayo zizosiza:
- Ukuze ulondoloze amandla usuku lonke, kufanele ukhokhiswe ngama-carbohydrate kusukela ekuseni kakhulu. Kodwa ungawudluli ngobuningi bawo.
- Itiye elimnyama nekhofi ngemali encane yamukelekile. Kodwa kungcono ukuyeka ukukhetha kwakho emanzini amaminerali ngaphandle kwegesi nama-herbal teas.
- Zonke imifino nezithelo ziyasiza ngaphandle kwemingcele. Kodwa ikakhulukazi - ama-apula ase-citrus nama-omuncu.
- Kudla ukudla, amaswidi kanye nezinongo kungadliwa, uma ufuna ngempela. Kodwa kuphela ngesamba esincane, umuzwa wokulinganisa awufanelekile ukulahlekelwa.
Uhlelo lokulahlekelwa kwesisindo sokudla kwe-carbohydrate impulse:
Ekuseni ngesisu esingenalutho: itiye le-herbal noshukela.
Ngehora: isinkwa esincane.
Ngemuva kwamahora amabili: 20 amagremu wesinkwa kanye ne-cube ibhotela, ama-gramu angu-30 ushizi utamatisi.
Emva kwamahora amabili: ibhanana elilodwa noma i-apula.
Emva kwamahora amabili: 80 amagremu ezinhlanzi (inyama ephansi yamafutha); noma 1 amaqanda namazambane abilisiwe (abhakabhile); noma isipuni 1 selayisi nemifino (ngaphandle kwamabhontshisi).
Ngemuva kwamahora amabili: amabhalethi amabili e-chocolate.
Ngemuva kwamahora amabili: ingilazi eyodwa ye-buttermilk noma i-fat fat fat.
Ngemuva kwamahora amabili: ama- citrus noma apula omuncu.
Abantu abathola amandla kumafutha (uhlobo oluphezulu) babonakala ngokujuluka okukhulu. Unesikhumba esinenkinga, izinwele ezivamile noma ezinamafutha. Ngokunyakaza okusebenzayo, abantu abanjalo bakhathele ngokushesha ngokwanele. Badinga imiphefumulo evamile.
Kuvela ukuthi ukugcina ifomu elihle abakwazi ukuyenza ngaphandle kwamafutha. Ngempela, amafutha ayimithombo yamandla.
- Abantu abanjalo baqala usuku ngengxenye enempilo yamafutha. Ukwanele kwesipuni yamanye amafutha omnqumo amancane. Ngaphandle kwalokho angeke abambe noma ahlanze amafutha.
- Uma uzizwa ulambile, emva kwehora ungaphuza indebe yetiyi. Kodwa hhayi ngaphambili.
- Kunconywa ukuba ungahlanganyeli nezithelo ezinhle. I-Fructose, equkethwe kuwo, iphenduka ishukela elimhlophe futhi ifakwe ezinkalweni nasinqeni. Uma kunokwenzeka, shintsha ezinye izithelo ngemifino.
- Imifino iqukethe inani elanele lamaminerali namavithamini. Ithanga eliwusizo kakhulu, rutabaga, isithombo, i-avocado.
Uhlelo lokulahlekelwa kwesisindo sokudla kwe-fat pulse:
Ekuseni ngesisu esingenalutho: ithisipuni eyodwa yamafutha yemifino.
Ngemuva kwamahora amabili: indebe yetiyi we-herbal noma eluhlaza.
Ngemuva kwamahora amabili: ingilazi eyodwa ye-buttermilk; noma ibhanana elilodwa.
Ngemuva kwamahora amabili: 80 g yenkukhu ebilisiwe, inyama noma inhlanzi; noma 1 amaqanda namazambane abhakabisiwe efaneni; noma imifino enesipuni esisodwa selayisi.
Ngemuva kwamahora amabili: indebe yetiyi eluhlaza.
Ngemuva kwamahora amabili: ukukhonza okuphelele kwesadidi yemifino.
Ukuqondiswa ukudla okudinga ukusikisela ekunciphiseni isisindo nokuthuthukisa umzimba ekudleni kumele kuhlanganise: amafutha, ama-carbohydrate, ukudla okuxubile, amaprotheni neziphuzo.
Amafutha: ama-sausages, ukhilimu namafutha yemifino, ukhilimu, i-avocado.
Ama-carbohydrate: okusanhlamvu (isinkwa, ufulawa, i-pasta), ushukela kanye ne-fructose (izithelo namajusi), imikhiqizo nobisi ushukela (ubisi, ukhilimu omuncu, ukhilimu, ubisi oluvuthiwe, i-yogurt, ushizi owenziwe ngomzimba, ubisi oluncibilikile), ummbila, irayisi, amazambane, utshwala .
Imikhiqizo ehlanganisiwe: ubhontshisi, amantongomane, ubhanana, umlimi omuncu, omisiwe. Ama-carbohydrate aqukethe kule mikhiqizo ayikwazi ukuhlanganiswa nezinye izinhlobo ze-carbohydrate.
Amaprotheni: imikhiqizo yobisi ngaphandle kokushukela ubisi (ushizi, ushizi, ushizi onzima: Poshekhon, isiRussia, i-tilsite, i-gouda, i-parmesan), imifino, i-turkey isifuba nenkukhu, inyama enomzimba, inyamazane.
Iziphuzo: itiye, i-green and black tea, ikhofi, i-cocoa. Khumbula ukuthi iziphuzo ziyisidlo esihlukile.
Ukuze unciphise umuzwa wendlala ngesikhathi sokudla okunomsoco, sebenzisa lezi zindlela ezilandelayo:
- Yidla amathambo akhe kanye ne-apula. Iqukethe isimiso nsuku zonke se-iodine, futhi sinomthelela ekunciphiseni kokudla.
- Kuhle kakhulu kunciphisa umuzwa wokulamba indlala ye-mint. Uma ingenwa engekho, ungaxubha amazinyo akho nge-toothpaste ye-mint.
- Nciphisa umuzwa wokulamba indlala. Ukuze wenze lokhu, hlaziya iphuzu emkhatsini wekhaleni nephule eliphezulu cishe imizuzu emine.
- Igcina ukuzwa ukungahambi kahle emaminithi angu-10 ukuhamba ngemva kokudla.
Ukudla okuphambene nokunciphisa isisindo kusiza ukulawula imingcele yabo, kuvamile ukushintsha umzimba futhi kwandise ithoni jikelele yomzimba.