Kuye ngokuthi yimiphi imigomo ozibekela yona, ukudla okunampilo kungase kube okuhlukile. Uma ufuna ukunciphisa isisindo ngokushesha, khona-ke ukukudla okunye, futhi uma ufuna ukuthola ubukhulu besisu - bese omunye. Ngokuvamile abesifazane baphendukela ekuziphatheni , lapho isibalo sesivele sichithwa ngamafutha amaningi kakhulu. Kulokhu, ngisho noma umgomo wakho wokugcina ukuzuza ubuhlungu besisindo, kufanele uqale uqale ukulahlekelwa isisindo, futhi kuphela lapho uhla lwe-fat luyanciphisa kakhulu, ungaqhubeka nesisindo semisipha yomzimba. Ukuhlanganisa lezi zinqubo ezimbili kunzima kakhulu, futhi kungcono ukubenza njalo.
Imenyu yokufaneleka yokulahlekelwa isisindo
Ukuze ulahlekelwe isisindo, udinga ukudala umehluko phakathi kwenani lamakhalori avela ekudleni, kanye nenani lamakhalori oshisayo. Abaningi bakholelwa ukuthi ukubhaliswa kwekhalori kuyinde kakhulu futhi kunzima. Kodwa-ke, ukuthola ukulinganisa okulinganiselwe kokudla, kungcono ukubala inani lakho elivamile lama-khalori. Kulula ukwenza okulungile kuyi-Intanethi, usebenzisa noma yikuphi ukubala okukhululekile kwama-khalori.
Uma uvame ukudla, ngokwesibonelo, ngamakolorili angu-2 000 ngosuku, okwanele ukususa ekudleni kwama-calories angu-300-500 futhi wengeze umsebenzi womzimba, njengoba uzobona, ukuthi baqala ukulahlekelwa isisindo ngokushesha.
Cabangela izinketho eziningana zokukhetha imenyu ongayisebenzisa uma ulahlekelwa isisindo mayelana nokufaneleka. Ngamunye walawa manamenyu aqukethe cishe ama-kilojoule angu-1000-1200, okuvumela ukuthi udale umehluko obonakalayo kuma-calories bese ushesha imiphumela.
Inketho eyodwa:
- Ukudla kwasekuseni : amaqanda othosiwe amaqanda amabili, isaladi elula yemifino.
- Usuku lokudla : ingxenye yesobho, isinkwa esincane, i-apula.
- Isinkwa : isigamu sephakethe le-cottage ushizi akuwona amafutha angaphezu kuka-5%.
- Isidlo sezinkukhu: isifuba sezinkukhu esinezinyosi nemifino.
Option ezimbili:
- Ukudla kwasekuseni : i-oatmeal, ijusi.
- Isidlo sasemini : ukudlala ngezinkomo kanye nemifino.
- Isinkwa sekusasa : ingilazi yogurt 1% amafutha.
- Ukudla kwesidlo : ingxenye ye-fat-fat cottage shizi enezithelo.
Option ezintathu:
- Ukudla kwasekuseni : itiye, ucezu ushizi, noma yisiphi isithelo.
- Usuku lokudla : Inhlanzi ebhakawe nelayisi.
- Intambama yesiphuzo : iqanda elibilisiwe.
- Isidlo : iklabishi enamafutha ngamakhowe.
Ukupheka okunempilo okunjalo nokulula kukuvumela ukuba ungabandakanyi ekudleni kwama-carbohydrate namafutha amaningi, okwenza kube lula ukukhipha isisindo esiningi. Ngaphambi kokulala, uma ufuna isiphuzo, uphuze ingilazi ye-fat-fat kefir. Ungangezela kuyo fiber noma bran - konke lokhu uzothola kunoma iyiphi ikhemisi noma esitolo sokudla sezempilo.
Imodi yokufaneleka
Uma ungathà sina ngokulungisa isimo sakho, kubalulekile ukulandela umbuso othile. Isibonelo, uma udla ngesikhathi esifanayo, ulale futhi uvuke ngokulinganayo, futhi usebenzise izikhathi ezintathu ngesonto ngesimiso esiqinile, imiphumela evela emzimbeni izokungcono kangcono kunalabo abangalandeli imithetho enjalo elula . Ake siwacabangele ngokuningiliziwe:
- Zenzele isimiso sosuku. Cishe ngo-8-9 (noma ukuthi ukhululekile kangakanani) - kwasekuseni, ngo-12-13 - kwasemini, ngo-16 - noon, ngo-19: 00 - isidlo sakusihlwa.
- Kubalulekile ukuba udle kungakapheli amahora 3-4 ngaphambi kokulala.
Uma ungenayo isikhathi, kungcono ukweqa isidlo sakusihlwa ngokuphuza izibuko ezimbalwa ze-kefir kunalokho (okungcono - okungenamafutha noma amafutha angu-1%). - Zifundise ukulala okungenani amahora angu-7 kuya kwangu-8 ngosuku. Kubonakala ukuthi abantu abalele ngaphansi kwalesi sikhathi bamane bengenawo isikhathi sokuphumula, badla futhi bavame ukubhekana nezinkinga ngesisindo esiningi kunalabo abalele kahle.
- Ngezimpelasonto, ungazivumeli ulala embhedeni - kungcono ukuvuka kanye nangezinsuku zamasonto. Khona-ke uMsombuluko uzoba usuku olujabulisayo kakhulu, ngoba umzimba ngeke udinga ukuvuselela futhi.
Umzimba womuntu usebenza njengewashi, futhi kubalulekile ukulungisa kahle. Usuku lwezinsuku, ezemidlalo nokudla okunempilo - konke okudingayo ngobuhle nempilo!