Uma uzimisele ukwehlisa isisindo ngonyaka omusha, sineluleka ukuthi ugqoke i jeans enzima kakhulu, ususe konke okungenampilo kusuka kulabo abakhiqizi bese uzifungela;
1) Funda ukupheka okungenani izitsha ezimbili zempilo.
2) Njalo ube nokudla okunempilo esitokisini akudingi ukupheka.
3) Gcina izithelo nemifino esilungele ukugcoba esiqandisini, ukuze zifike kuqala emehlweni akho.
4) Ngokuhamba kancane, ngokulandelana, gwema imikhuba emibi (isibonelo, hamba e-ayisikhilimu ephansi ephansi, bese ubeka amakhukhi ngesinkwa esiphelele).
Amakhemikhali okudla okunomsoco
Sekuyisikhathi sokuphinda ucabange ngesidlo sasekuseni esidabukisayo. Namuhla, izinhlobo ezihlukahlukene zokusanhlamvu okusanhlamvu ezivela elayisi, emzimbeni kanye ne-flax zinikwe (okunye kubantu abane-wheat allergies). Abaningi babo bacebile fiber (ngakho awuzwa ulambile isikhathi eside), kanti ezinye ziqiniswe nge-calcium, insimbi ne-folic acid. Ibhodi Yokudla: Khetha ibhulakufesi equkethe okungenani amagremu ama-3 e-fiber futhi angaphansi kuka-8 g (amaspuni amabili) ushukela ngokukhonza, ngoba kwezinye okusanhlamvu, amaphesenti angu-30 azo zonke i-calories ayeshukela.
Lapho umsila omningi ophansi ungewona ongcono kakhulu ekudleni
Mhlawumbe uyaziqhenya ngokwakho ngokwenza isaladi engenayo ushizi, ama-olivini, amantongomane kanye nokudonsa kwamafutha emsizeni. Kodwa-ke, uma kungekho fat in saladi, izakhi zalo, ezivikela ukulwa nomdlavuza nezifo zenhliziyo, zimbi kakhulu ezithathwa ngumzimba (uma zitholakala nhlobo), lezi ziyimiphumela yocwaningo lwesayensi lwakamuva. Ngesikhathi sokuhlolwa, abesifazane abathathu namadoda amane aneminyaka engu-19-28 eminyakeni emithathu bahlinzeka izitsha ezivela esaladini efanayo, esenziwe isipinashi, i-Romen isaladi, utamatisi we Cherry kanye izaqathe futhi agqoke nge-sauce yase-Italy equkethe u-0.6 noma Ama-gramu angu-28 amafutha aphuziwe (ukukhishwa kwe-sauce njalo kwakunezipuni ezine, ngaphandle kokuqukethwe kwamanoni). Ngemuva kwesidlo ngasinye, abahlanganyeli bavivinya izinga lokuphikisana, i-alpha ne-beta-carotene egazini. Iyini imiphumela? Ngemuva kwesaladi ene-skim sauce, i-beta-carotene ayizange ifakwe yibo bonke abahlanganyeli! Ukwamukelwa kwazo zonke izakhi ezintathu kwakuphumelela kakhulu uma ababambiqhaza bedla isaladi nge-sauce fat noma nge-fat fat okuqukethwe kuwo. Ungasebenzisa i-sauce encane yamafutha uma udla isaladi njengengxenye yesidlo sakusihlwa noma isidlo sakusihlwa, lapho kunamafutha. Kodwa-ke, uma isidlo sakho sasemini sinesaladi eyodwa, kungcono ukugqoka ngepuphu enokunciphisa amafutha, ososayensi batusa. Ngakho-ke, uma uthanda ukuba ne-snack ne-isanqante encane, yiphuphe ibe ngumsizi omningi kakhulu - ngakho uzoletha izinzuzo eziningi emzimbeni wakho.
Ukunakwa: ilebula lokudla
Izingxenye ezincane zingase zibe mkhulu kunokucabanga kwakho. Uma ulawula inani lamakhalori ngokuthenga ukudla okuthandayo kwiphakheji elithile, mhlawumbe uthola okungaphezu kwalokho okuvunyelwene ngakho. Kuvela ukuthi isisindo esiboniswe emaphaketheni yemikhiqizo enjalo ngokuvamile iphikisana nesisindo sabo sangempela. Abacwaningi bahlola imikhiqizo engu-99 ethengiswa epakethe ngokukhonza noma kakade ihlukaniswe izingxenye (isibonelo, isinkwa esisikiwe). Kwaba ngamacala angu-37 kuphela isisindo esifanele esibonisiwe futhi ngaphezu kwengxenye yemikhiqizo (47) equkethe amakholori amaningi kunalokho okwashiwo kule ilebula! "Abahlukumezi" babenqwabelana ngemikhiqizo yokudla - isibonelo, okusanhlamvu nesidlo sasekuseni esomile. Ngokuvamile zilinganisa amaphesenti angu-10-12 ngaphezu kwalokho okulotshwe kule ilebula. Lokhu kusho ukuthi ubala ngamakhalori angu-10-100 ngokukhonza "ngaphandle kokusola noma yini. Eminye imikhiqizo eyedlula isisindo esibonisiwe kuphakheji kukhona ama-muffin e-blueberry, ama-mini-donuts nge-chocolate kanye nama-cole cookies. Okumangazayo, iqiniso: ushokoledi kanye nokudla okulula okufana ne-chips, ama-pretzels, ama-popcorn kanye noshizi, okulinganiselwe kakhulu njengelebuli, kodwa isisindo samaphakheji ngesinkwa, ama-bagels nama-rolls ngokuvamile ahluke kumuntu wangempela. Impendulo yale nkinga engalindelekile: Thenga izikali! Ngezinye izikhathi ngeke kube okungafani kakhulu ukukala ukudla okuthandayo okuphambili futhi uhlole uma iqiniso lelebuli litsheliwe.
Bhisa amakholori amaningi ngobisi ekudleni
Ososayensi bakholelwa ukuthi ukusetshenziswa kwansuku zonke ka 700 ml we-fat fat fat noma ubisi olunamafutha aphansi kusiza ekulahlekeni kwesisindo. Nokho, ubisi akuyona isisombululo somlingo. Uma ubambelela ekudleni okuphansi kwekhalori bese uphuza u-700 ml ubisi ngosuku, khona-ke, njengoba ucwaningo lubonisa, ungalahlekelwa isisindo ngokushisa amafutha amaningi. Ukwandisa inani lobisi oludliwe, ngokulandela iseluleko sabanikazi bokudla:
1) Yidla konke okusanhlamvu kwasekuseni futhi uphuze ingilazi yobisi lwe-skim.
2) E-cafe esikhundleni sekhofi elimnyama, lalela ikhobe ye-latte ngobisi obumhlophe.
3) Yenza isidlo sakho sasemini sisebenziseke ngokwengeziwe ngokwengeza ubisi esikhwameni somhluzi wakho wesobho.
4) Lungisa i-cocktail yobisi obisikiwe ngezithelo kanye namaqabunga e-ice ukusekela amandla ntambama.
Ngakanani isikhathi sosuku kungcono kakhulu ukuzihlola nokuthi kufanele ukwenze kangaki ngendlela efanele?
Isikhathi esifanele kakhulu sokulinganisa ekuseni (emva kokuba usendlini yangasese nangaphambi kokudla kwasekuseni). Ngeke sincoma ukuba sibe esikalini kaningi kaningi kunesonto. Isisindo sishintsha njalo, futhi lokhu kuvame ukubeka abesifazane ithemba. Uma uzama ukunciphisa isisindo ngokusebenzisa umzimba, ikakhulukazi amandla, kungenzeka ukuthi uzokwakha isisindo somzimba, ngenkathi ususa amafutha. Ngakho-ke, isibonakaliso sokulinganisa ngeke sibonakalise izimpumelelo zakho ngendlela efanele. Isibalo, esikulesi simo siboniswa izikali, siyakhohlisa, ngoba asihlukanisi phakathi kwamanqamu omzimba nesisindo "esibucayi", okungukuthi, isisindo semisipha yakho, amathambo, izitho zangaphakathi, izicubu negazi. Abantu abaningi abancinci akuyona impela isikhumba, kodwa kubantu abangenawo amanoni, akuzona njalo abantu abahle kakhulu, abadlali be-physiologists bathi. Ngaphezu kokulinganisa kanye ngesonto, ochwepheshe bethu batusa ukuhlola inani lemfuyo yakho yomzimba njalo ezinyangeni ezingu-3-6. Njengoba kukhona amaphutha abalulekile kuzo zonke izindlela, ukusetshenziswa kwezindlela ezimbili ezahlukene, isibonelo, indlela yokulinganisa ubukhulu besikhumba sesikhumba besebenzisa umsizi kanye nendlela yokulinganisa ukumelana kwamakhemikhali (ungasebenzisa isikali ukucacisa iphesenti lamafutha omzimba) kuzokuvumela ukuba uqonde ukuthi ungakanani. Kodwa-ke, ngisho noma umuntu onolwazi ekwazi ukukusiza, imiphumela etholakalayo ingaphambuke kakhulu esimweni sangempela. Indlela yokulinganisa ukuphikiswa kwezinto ze-biochemistry izwela ngokukhethekile ezingeni lomkhuhlane emzimbeni; uma umzimba wakho uphelelwa amandla, khona-ke inani lemfuyo yakho yomzimba lingase lihlushwe kakhulu. Uma usebenzisa indlela yokulinganisa amafolda esikhumba usebenzisa i-caliper (idivaysi ekhethekile ye-elekthronikhi), sincoma ukuba urekhode idatha yokukala ngayinye yezingxenye zomzimba ezingu-3-7, futhi emva kwesikhathi, phinda izilinganiso uphinde uqhathanise nemiphumela. Ukuhlaziywa okunjalo kunganikeza isithombe esihle kakhulu semiphumela yakho yokulahlekelwa isisindo kunokuba kuphela inani lamaphesenti amafutha omzimba, ngoba amafomula afanayo asetshenziselwa ukubala yonke imizimba yomzimba womzimba emzimbeni ayinakulungele ngokuphelele wonke umuntu.