Ukuphumelela kwesisindo sokudla kwesisindo kubantu abasha

Sonke sasiyinsizwa, "eluhlaza" noma nje - esincane! Futhi sonke, eqinisweni, sasifuna ukubheka okungenani okuhle. Ikakhulukazi ihlale iphathelene namantombazane. Namuhla kunzima kakhulu ukuthola ukudla okunesisindo esiphuthumayo kwentsha. Okokuqala, udinga ukucacisa umgomo wokulahlekelwa isisindo: okungukuthi, lokho umfana osekulandelayo, ukuzama ukulahlekelwa isisindo.

Ukudla kungahlukaniswa ngokushesha futhi kwesikhathi eside, okuhloswe ukunciphisa ukufakwa kwamafutha ngomzimba. Umgomo oyinhloko wokudla ngamunye ukunciphisa ithonya lenqubo yokwakheka kwamafutha, ikakhulukazi kwe-subcutaneous, ukunciphisa le nqubo. Uma kudingekile ukuba usheshe ulahlekelwe isisindo, kufanelekile ukugxila kumafutha asekhona kakade futhi ulwe nalo. Ukudla okunjalo kuzokubuyisela isibalo esincane futhi uthuthukise isimo sakho sengqondo nengokwenyama. Ngokuqhubekayo, abantu abasha namuhla banakekelwa kakhulu ukudla kwabo, badla ukudla okusheshayo nokudla okusheshayo kokudla, bedla ngokweqile futhi abahlezi ukudla kwabo usuku. Ngenxa yalokhu kakade ezincane kakhulu kunezinkinga ngokulingana okukhulu.

Kodwa isisekelo sazo zonke izidlo eziphumelelayo zokunciphisa isisindo sezingane ezisencane cishe zifana. Isinyathelo sokuqala sokudla kufanele kube ukuthuthukisa ukudla. Mhlawumbe, lokhu kuyinto ebaluleke kakhulu ekulahlekeni kwesisindo esiphumelelayo. Chaza ukudla kwakho bese uzama ukuthola ukuthi yini oyidla kakhulu, yini engaphansi, nokuthi yini ongayidli nhlobo.

Ukudla kwakho kufanele kube nokulinganisela futhi kugcwaliswe inani elithile lamavithamini, amaminerali nezakhi. Kubalulekile ukunciphisa inani lama-kilojoule ekudleni kwakho. Ngaphambi kokuqala lokhu kudla, kungcono ukunciphisa ukudla kwama-carbohydrates. Yi-carbohydrate engumgogodla oyinhloko wokufakelwa kwamafutha. Ngakho-ke kuyadingeka noma ukunciphisa, noma ukususa ngokuphelele emikhiqizweni yokudla equkethe ama-carbohydrate. Okokuqala, ushukela, isinkwa, i-confectionery, amaswidi, amakhemikhali, imikhiqizo yefulawa, ama-juice akheniwe. Awufuni ukuhlukanisa nokudla okuthandayo? Yebo, ukulahlekelwa kwesisindo okuphumelelayo ke ungalindi ...

Zama ukudla okuningi okuqukethe amaprotheni. Intombazane kufanele ikhethe ukudla ngokuqukethwe kwamaprotheni aphezulu - inyama enomzimba, ubisi, inhlanzi, i-cottage shizi, inani elincane lokhilimu omuncu, ushizi, ukhilimu, ibhotela.

Iningi elikhulu ekudleni kwakho kufanele kube izitsha zemifino nezithelo. Bona, ngaphezu kokuqukethwe okukhulu kwamavithamini namaminerali, nabo bane-fibre kanye ne-pectin ku-arsenal yabo yezinsizakalo, enikeza umqondo wokuzonda nokunciphisa ekudleni ngokweqile, futhi kubuye kube nokujwayelekile ukusebenza komathumbu. Lokhu kunomthelela ekulahlekeni kwesisindo. Ngaphezu kwalokho, umzimba womusha osemusha, ukhathele ukudla okulimazayo, okuncane okungenani kuphila!

Kodwa ungadluli kakhulu, ngoba ukudla okudlulayo kule minyaka kungabangela ukuphazamiseka kwe-hormonal nokuphazanyiswa kwezinqubo zokukhula, okungaholela ekutheni i-anorexia. Futhi, kufanele uhlukanise ukudla kwakho kwansuku zonke zibe izikhathi ezincane. Zama ukudla izingxenye ezincane zekhalori njalo emahoreni angu-3-4. Ukuphelela nje kuphela lokhu kuzohambisana nesilazi sejusi, i-apula noma isaladi yemifino. Lena indlela enhle kakhulu. Iqiniso liwukuthi ukudla kuzongena emzimbeni njalo, futhi ngeke uzizwe ulambile, kodwa ngenxa yokuqukethwe okuphansi kwekhalori umzimba uzohlale uchithe amandla emasitolo omzimba, ngaleyo ndlela uqinise umphumela. Kodwa kubalulekile ukuhola impilo engapheli noma ngaphezulu (ukutadisha, ezemidlalo, ukuzijabulisa, njll) futhi udle amandla amaningi.

Okudingekayo kunoma yikuphi ukudla kufanele kube umzimba wokuzivocavoca umzimba, okumele uhlanganise yonke imizamo yakho. Kufanele kukhunjulwe ukuthi ngaphandle kokuzivocavoca, noma yikuphi ukudla kuzokwehluleka ukuhluleka.

Ekuqaleni, ukuzivocavoca kungase kube okuncane, kuye ngesimo sakho somzimba. Kamuva, ungakwazi ukwandisa umthwalo, ukuze umzimba ujwayele ukusebenzisa amandla njalo futhi ungavumeli ukuhlehlisa amafutha. Uma ungeke unqume uhlobo lokuzivocavoca oludingekayo, kungcono ukubonana nodokotela. Ngamafuphi, ungasho ukuthi ukhetho oluhle lokudla okulinganiselayo, ukudla okunomsoco ngesikhathi kanye nomsebenzi womzimba. Ukuhamba ngale ndlela, intsha ingakwazi ukuzibeka, ilahlekelwe isisindo futhi izwe kangcono!

Futhi yini enye enye intsha okufanele iyenze njengendlela yokubukeka okuphumelelayo?