Yikuphi ukudla okungenakudliwa ebusuku?

Kwaphela iminyaka eminingi eminengi bekukholelwa ukuthi ukudla ebusuku kuphazamiseka, ngoba kungabangela umonakalo omkhulu emzimbeni, kanye nokuholela ekugugeni okusheshayo. Ngokuyinhloko, ukwenqaba ukudla okudliwayo okumnandi kungaba nzima kulokhu uma usemsebenzini uchitha wonke amahora omini bese ufika ekhaya sephuzile kakhulu. Nakuba kulesi simo ungakwazi ukukhipha. Kodwa ingabe kufanele? Ingabe kuyingozi ngempela ukudla ebusuku? Yikuphi ukudla okungeke kulimaze nokuthi yikuphi ukudla okungenakudliwa ebusuku?

Yimuphi umonakalo ongawasebenzisa ekudleni ebusuku?

Kusihlwa nobusuku indlala, ngokujwayelekile, kanye nobusuku obusuku, kusiza ukubuyisela umzimba womuntu. Ntambama, le nqubo ayivumeli ukuqala ukudla kuphela, kodwa futhi ukucindezeleka. Isidlo sakusihlwa asivumeli umzimba ukuba ululame ebusuku.

Ngaphezu kwalokho, ukudla kwasekuseni kungabangela ukulala okubi nokulala, njengoba ukukhiqizwa kwe-melatonin kwehla.

Ngenxa yesidlo sakusihlwa, umzimba uqala ukucubungula amafutha ayo, kuyilapho uzosindisa i-glucose. Ukudla ebusuku, kungaholela ekutholeni amakhilogremu ambalwa.

Sibone ukuthi kungani isidlo singanakiwe:

Yiqiniso, ukulamba kusihlwa akusebenzi kubantwana nentsha abangeneminyaka engu-23 ubudala, badinga ukudla ebusuku, ngoba basesiteji sokukhula nokuthuthukiswa.

Uma ungenayo izizathu ezichazwe ngenhla ukuthi kungani abanye benqaba isidlo sakusihlwa, khona-ke ungaba nesidlo uma ufuna.

Yini okufanele isidlo sakusihlwa senziwe?

Ungaphuzi imimoya kanye neziphuzo ze-caffeinated phezu kwesidlo. Futhi uma ungenawo amandla okugcwele, ungadla kalula ukudla okudliwayo okudliwayo, ngephesenti eliphezulu ye-index glycemic, engakusiza nokuba ulale.

Inkomba ye-glycemic iyinombolo kusuka ku-1 kuya ku-100, ebonisa indlela ukudla okusheshayo kwe-carbohydrate kungabanjwa ngayo. Ukuphakama kokudla okudliwe ebusuku, inkomba ye-glycemic, kulula ukugaya, futhi akulimazi ukulala ngokushesha. Ukudla okunjalo kungakwandisa ngisho nokukhiqizwa kwe-serotonin, okufaka ekubukeni kokulala. Imikhiqizo ekhuthaza ukukhiqizwa kwe-serotonin ne-melatonin - ama-hormone abangela ubuthongo, izinzwa zokuzola, uphumule isisu nesisindo somzimba.

Abantu abanesifo sikashukela kanye nabakhuluphele kufanele baqaphele ukudla okunomqondo ophezulu we-glycemic. Abantu abanjalo banokudla okunjalo ebusuku akunconywa.

Ngo-glucose, inani eliphakeme kakhulu le-glycemic liyikhulu. Futhi phezulu: isinkwa esimhlophe, ama-pancake, irayisi elibomvu, izaqathe ezibilisiwe, uju. Ithanga elibilisiwe, amazambane abhakiwe, omisiwe, ama-kiwi. Amazambane ahlambulukile, ubhanana, ama-candies.

Ebusuku ungadla isidlo semifino bese uphuza iwayini elimhlophe elimhlophe. Ebusuku kuyasiza ukuphuza ingilazi yobisi olufudumele, i-kefir, itiye kusuka ku-chamomile noju, ukumnika i-oregano, konke lokhu kunomphumela wokuqeda.

Imikhiqizo esebusuku ayikwazi.

Akuyona efiselekayo ebusuku ukuba adle ukudla okunesilinganiso esincane se-glycemic index, okusho ukuthi bayagcwala kancane kancane. Imikhiqizo enjalo ihlanganisa: zonke izitshalo, ubisi, zucchini, iklabishi. I-Pepper, i-macaroni (ekwakhiweni kwezinhlobo zezinkolo eziqinile), utamatisi, anyanisi, i-yogurt. Amantongomane, amakhowe, ama-plums, ama-cherry, ama-apula, amapheya, amapreaches, ama-apricot omisiwe, ama-oranges, ama-grapefruits. Izinongo nezinongo, zandisa ukondla. Izinhlanzi, inyama, izinkukhu nazo zigcinwe isikhathi eside, ngakho-ke akuyona into efiselekayo yokudla imikhiqizo enjalo ebusuku.

Indlela yokunqoba ukunxanela?

Njengomthetho, umuzwa wokuhlwa wesidlo unamandla kunekusasa, kodwa lokhu akusho ukuthi udinga ukudla ngokweqile, lokhu akunakwenziwa.

Kusihlwa, umzimba uqala ukwakha ukuqoqa izindawo zokugcina, ngaleyo ndlela ubeke ukudla "ezinkantini" zayo. Ngemva kokudla, amahora ambalwa nje futhi, ufuna into yokudla, ngakho-ke kuphakanyiswa ukuba udle kancane futhi izikhathi ezimbalwa. Ukuya ekhaya kusuka emsebenzini, ungaluma nge-curd noma i-yogurt. Ukufika ekhaya kungcono ukuphuza itiye ne-chamomile noju kuqala, futhi emva kwemizuzu engama-30, sidla isidlo sakusihlwa ngamazambane ahlambulukile, ama-pancake kanye ne-kefir.

Kungcono uma unezinto ezihlukahlukene zokudla ukudla, ngakho-ke uzosiza ukuqinisekisa ukuthi inhlanganisela entsha ye-flavour izofakwa njalo, ngenxa yalokhu, umuzwa wokukhathala uzofika ngokushesha.

Uma imizuzu engu-15 ngaphambi kokudla, uphuze ingilazi yamanzi afudumele, khona-ke isifiso siyancipha. Esikhundleni samanzi, ungaphuza ingilazi yetiyi elula ngokufaka ubisi, noma ingilazi ye-kefir. Ijusi ngaphambi kokudla kwakusihlwa ukuthi akufanele ukuphuza, njengoba kuvuselela ukufihla kwejusi esiswini.

Ungalokothi udle amaswidi ku-esiswini esingenalutho, ungazishiyi izidlo zibe ukudla okwanele. Okokuqala udinga ukudla ukudla okuvamile kwansuku zonke, futhi kuphela ekupheleni kokudla kudla kancane amaswidi. Ngakho-ke, ngeke uthole amaphilisi engeziwe.

Usuku kufanele luqale ngesidlo sasekuseni esiphelele, ekuseni uzame ukudla, ngakho-ke ngeke ube nesifiso sokudla okuningi ebusuku.

Ngokuvamile kusihlwa badla ngokungazi lutho, ngakho-ke banokuthile okuzokudla, bazophuza itiye, futhi nakuba lokhu kuyinto ethakazelisayo, kungcono ukwenza ezinye izinto eziwusizo nezithakazelisayo.

Beka ukudla kwezilimo zemifino kanye ne-calorie ephansi esiqandisini endaweni evelele, enye ukudla ongayidla ekuseni, weluleke ukuba uphume. Ekuseni awukwazi ukuziphoqa ukuba udle konke okumnandi, kepha ungathatha "yummy" ukusebenza nawe.

I-Aromatherapy izosiza ekubhekaneni nendlala. Sebenzisa iphunga le-mint, i-vanilla, isinamoni kanye ne-apula eluhlaza. Amafutha abalulekile asetshenziselwa esikhumbeni noma akhonjiswe, ngoba okwedlule kufanele agxilwe nanye, futhi omunye athathe umoya oqinile. Futhi ngokuphambene nalokho. Le ndlela yokugcoba iphunga izokusiza ikakhulukazi ukucima ukulamba kwengqondo - isifiso sibonakala kuphela kwisidlo esibonakalayo esithakazelisayo.

Ukugwema ukudla ngokweqile kuwusizo ukufaka amafutha abalulekile ngokushesha ngaphambi kokudla, i-nostril ngayinye izikhathi ezinhlanu. Ungaphunga i-tangerine noma ikhasi le-orange.

Ngokuvamile, ukoma okuvamile kuthathwa ngokuba ulambile. Ukuzwa ukulamba kudonswa uma uphuza itiye eluhlaza, utamatisi ujusi, itiye le-herbal.

Ngemuva kokudla ukudla, kufanele usheshe uphonse amazinyo akho, lokhu kuzoshukumisa isimo sokucabanga: emva kokuhlanza amazinyo ngokuvamile asisadli.