Isazi sokudla okunomsoco uBarry Sears uye wahlakulela ukudla okumangalisayo kokungcola, okukuvumela ukuba uhlanze umzimba wezinyosi bese umsiza ukuba alahlekelwe isisindo ngokuphumelelayo. Ngenhlanhla, le nqubo ayidingi imikhawulo eqinile futhi isekelwe kwinhlanganisela yamaprotheni, amafutha kanye nama-carbohydrate ngamaphesenti akhethekile. Ukudla kwansuku zonke kumele kuhlanganise 40% ama-carbohydrate, ama-30% amafutha namaprotheni angu-30. Uma uthanda, ungadla ngale ndlela njalo, ngoba lokhu kuhlanganiswa kwama-carbohydrate namaprotheni kuhambisana kakhulu futhi kuqondwa kahle umzimba.
Ukulinganiselwa: izinga le-insulin egazini
Izinga eliqinile le-insulin yisimo esibaluleke kakhulu salokhu kudla, okukuvumela ukuthi udle ngokujwayelekile, ngaphandle kokubhekana nezinkinga zokulamba ezenza amazinga aphansi e-insulini egazini.
Kungenxa yalesi sizathu ukuthi umkhawulo owodwa uqaliswa ekudleni: ukwenqaba kwamaswidi, ngoba kuyimnandi eyenza izinga le-insulin liphakame kakhulu, okuholela ekutheni unesisindo esiningi.
Amafutha, amaprotheni, ama-carbohydrate: inhlanganisela
Ngokusho kwabanye ososayensi, ukudla okunjalo akufanelekile ngokwesayensi, ngoba ekubukeni kwendabuko, ukudla kufanele kube nama-carbohydrate angama-60%, amaprotheni angu-10 namafutha angu-30, okuyinto enzima uma udla inyama, amaqanda nemikhiqizo yobisi nsuku zonke. Kodwa-ke, ukungabikho kwe-carbohydrate enikeza amandla okusheshayo, ukudla okunjalo kuphumelela, ngoba umzimba awukwazi ukuthola wonke amandla afanele ngokudla futhi uqala ukuhlukanisa ngokweqile lokho okugcinwe njengama-fat reserves.
Ukudla kwe-Zone: imenyu
Ukugcina ukudla okunjalo kulula, kwanele nje ukuba udle cishe ngaphakathi kohlaka lokudla okunconywa nsuku zonke:
- Ukudla kwasekuseni . Ikomishi letiyi elihlaza noma ikhofi yemvelo kanye nengilazi ye-oatmeal, abilisiwe ngamanzi abilayo imizuzu engu-10 ngaphansi kwesembozo.
- Ukudla kwasekuseni kwesibili . I-handling encane yama-alimondi, isigamu sama-apula.
- Ukudla . Ikhefu lesikhumba lesikhumba, isaladi yemifino ehlanzekile, ucezu lwe-shizi kanzima.
- Snack . Imifino enamanzi (nge-hungry hunger feel feel on a few walnuts).
- Dinner . Ingxenye yenkukhu inyama ebilisiwe nge-ulethisi nokuhlobisa.
- Ngaphambi kokulala : ngokuzwa ukulamba, ungakwazi ukuphuza i-kefir noma udle izithelo.
Indlela elula kakhulu yokwenza lokhu ukugcina idayari yokudla, yiziphi izinsizakalo eziningi ze-intanethi ezinikeza mahhala. Lapho uvele ufake imikhiqizo, futhi uhlelo ngokwalo luba nama-calories kanye nesilinganiso samaphrotheni, amafutha nama-carbohydrate.