Umuntu ofuna ukuphila "ngokugcwele" uzama ukuzama nokufunda izinto eziningi ngangokunokwenzeka. Lokhu kusebenza ezitsha ezihlukahlukene zokudla kwezwe, nokubhema, nokusebenzisa izidakamizwa, ukuphuza utshwala ngisho nemidlalo eqinile. Lolu hlu lungenziwa ngokuqhubekayo kuze kube phakade. Ukwandisa ama-horizons kuwumsebenzi ohloniphekayo, kodwa ukuhlukumeza ukudla okufanayo okunamandla kungaholela ezinkingeni ezinkulu zesisu.
Enye yalezi zinkinga izoxoxwa. Isifo sesibindi. Kubonakala sengathi isibindi asisona isakhi esibaluleke kakhulu emzimbeni womuntu, kungani sidingeka ngokujwayelekile? Eqinisweni, isibindi sibaluleke futhi sinzima njengesitho njengenhliziyo noma isisu. Izifo zesibindi zibekezelela umuntu obunzima kakhulu, ngoba ukuphazamiseka okukhulu ekusetshenzisweni kwegazi kanye nezinqubo zokugaya okungenzeka ukuthi, ngosuku ngalunye oludlula, lesi sifo sinciphisa. Ungalibali ukuhamba udokotela ongenza i-ultrasound, ukuqhuba zonke izivivinyo ezidingekayo futhi anikeze ukwelashwa okufanele nokudla. Yebo, igama elithi "ukudla" lisabisa abantu abaningi abathanda ukudla ngenjabulo, kodwa lapha umbuzo uphakanyiswa: noma isibindi esinempilo, noma ukufa okuncane kancane kwenyama futhi okungahambi kahle kokudla ukudla okudumile.
Ake sikhulume ngendlela yokudla kahle ngesifo sesibindi kanye khetha ukudla, ukuze ungadli njalo ngesikhathi sokudla, kodwa futhi ukugcwalisa ukuqokwa kukadokotela? Impendulo. Odokotela abazona izilwane, bangabantu abanomthwalo omkhulu wempilo yabantu, ngakho bazama ukuzivikela kanye nesiguli ezinkingeni ezingenzeka. Uma isibindi sisesimweni esibuhlungu kunazo zonke, lochwepheshe uzokubeka ekudleni okunzima ngokuqukethwe okungenani okungenani noma okungenani kwamafutha noma ama-carbohydrate. Kodwa ngecala elinganakiwe, kungenzeka ukuthi uthole "ukudla okuhloniphekile".
Okokuqala, ngesifo sesibindi esivela ekudleni kwakho, amafutha namaprotheni kufanele asuswe ngangokunokwenzeka ngoba lezi zakhi ezimbili zilimaza kakhulu isiguli futhi ziyabukeka esibindi. Ukudla kufanele kwenziwe kwenziwa ukucabangela zonke izici zomzimba wesiguli, kepha ngokuvamile amaprotheni namafutha ajwayelekile asetshenziselwa kuwo yizikhala eziphansi zekhalori. Kodwa kulokhu kudla kunezelwa inani elikhulu lama-carbohydrate (kukhona, ngisho negama lalesisimiso - ukudla okunama-carbohydrate).
Loluhlelo lwezokwelapha kufanele lube nokudla okufana ne-bhotela namafutha yemifino (kungaba ngummbila, isobho kanye namafutha omnqumo). Isigaba sesibili, okumele sibhekwe, yiwona amandla ngokwayo, okungukuthi. isikhathi sokudla sokudla. Kubalulekile ukucabanga ngokuhlukanisa usuku lwakho zibe izingxenye ezingu-5 (izingxenye ezilinganayo) futhi kukhona ngqo kulezi zingxenye. Sekuyisikhathi eside odokotela befakazela ukuthi ukudla okuvamile kuhlelo kusiza ukuthuthukisa umsebenzi wesibindi nesisu. Yebo, ngifuna ukwazi, kodwa yini engingayidla kwasemini? Akekho owanikeza ukuba ushiye ngokuphelele isobho lakho ozithandayo, kodwa kufanele silungiselele ngendlela engavamile kuwe. Okokuqala, yonke imifino kufanele ihlanzwe kahle futhi ivuke, emva kwalokho isobho ngokwayo kufanele siguwe kulezi zitshalo ezikhuphukile. Ngokwemvelo, ukunambitheka kuyoba okuhlukile, kodwa okuyinhloko yesobho kuzohlala kakhulu. Ngeshwa, akunakwenzeka ukulungisa isobho ngendlela evamile kumhluzi wenyama, inyama kufanele isuswe ekudleni kwakho kwezokwelapha. Ukwakha ukuzwa okuthakazelisayo ngolimi, ungadlulisa ukhilimu omncane kwisobho. Ukugcoba imifino yesobho (ngisho anyanisi) ayinqatshelwe, ngakho-ke kufanelekile ukucabangela "abathintekayo" abangakwazi ukukudla. Ngokusho kwalokhu kudla, ungadla isobho elilandelayo: isobho, eliqukethe okusanhlamvu okuhlukile, i-borsch, lapho udinga khona ukwengeza i-citric acid, isobho iklabishi, isobho elivela ebisi, nesobho kusuka kumatamatisi amasha. Esikhathini sesidlo sesibili ungasebenzisa kokubili izinhlanzi nenyama, kodwa ngesimo sokuthi imikhiqizo yombili kufanele ibiliswe futhi ibe yemvelo ngekhwalithi. "Inyama yokufakelwa" - ubhontshisi we-soy ayikhuthazwa. Njengoba inyama kanye nenhlanzi ebilisiwe kunomdla ongajabulisayo ngaphandle kosawoti nezinongo, zinganqunywa ngemifino emisha kanye neyotamatisi, kanye nezinhlanzi ezibilisiwe zokunambitha nge-juice encane.
Ngemva kwesikhashana, emva kokuhlola udokotela, ungashintsha ukudla, uma kukhona ukubonakala okubonakalayo esibindi. Kulesi simo, imenyu yakho encane futhi engapheliyo iyoba nethuba lokufaka inyama noma inhlanzi ebhakawe. Lezi zitsha zihlangene ngokuphelele nama-fresh and fresh freshes.
Odokotela abaningi bancoma ukwengeza imifino eminingi yokuhlanza "ngangokunokwenzeka" ekudleni kwakho kokudla: zucchini, ukholifulawa, utamatisi kanye ne-beetroot. Kubalulekile ukukhumbula ukusetshenziswa okuvamile kwezithelo. Ungadla ngokuphephile amajikijolo, amakhabe, amakhabe namanzi, kepha izithelo ezivuthiwe zibaluleke kakhulu.
Ukukhuluma ngendlela yokudla kahle ngesifo sesibindi, akumelwe sikhohlwe ukuthi umzimba udinga uketshezi ngomsebenzi ovamile. Ngakho-ke, phakathi nosuku odinga ukuphuza okungenani izibuko zamanzi ezingu-7. Futhi, ungadla ushizi ngokukhululekile (into eyinhloko ukuthi ayibukhali), futhi kuyasiza nokudla i-cottage shizi. Ekudleni, akuvunyelwe ukuba adle ukudla okuqukethe i-cholesterol ephakeme, ngoba isibindi singathinteka nakakhulu nalokhu. Kumele wazi ukuthi kunesimo esithile sansukuzonke sezingxenye okumelwe zisetshenziswe uma kunesifo sesibindi: amaprotheni angu-80 g, amafutha angama-40-60 g, i-200 g carbohydrate, okungenani amalitha amabili amanzi ngosuku. Khumbula ukuthi okuqukethwe kwe-caloric akufanele kube mkhulu kakhulu, futhi izinga lokushisa lokudla kufanele libe liphakathi: hhayi ngamanzi abilayo, hhayi ngemakhaza. Ukuze uthole ukudla kwasekuseni, ungadla okusanhlamvu okuhlukahlukene, futhi ukunambitha ungafaka uju kancane noma ujamu. Akudingekile ukuhlukumeza ushukela, kungabangela ukwanda kwezifo zesibindi, ngaleyo ndlela kuholele ekudleni okunzima nakakhulu nezinzwa ezingathandeki. Qaphela isibindi sakho ngesikhathi esisodwa, ukuze kamuva ungadingeki uhlupheke nge-glitches empilweni yakho nasemisebenzini yakho!