Ososayensi baye bafakazela ukuthi indoda encane isho impilo, ngakho-ke abantu abaningi futhi baningi banquma ukuhola indlela efanele yokuphila . Ukulahlekelwa isisindo kuzodingeka wenze izinguquko ezinkulu ekudleni okujwayelekile. Ngenxa yalokhu, kubalulekile ukugxila emithethweni yama-dietetics.
Izinsisekelo Zomsoco Okufanele We-Weight Loss
Ukuze uqale ukuchitha ama-kilojoule anqwabelene, kubalulekile ukulungisa ukulingana kwe-BJU. Izakhamuzi zenza izibalo eziningi, ezivumela ukucacisa inani eliphelele lalezi zinto kulabo abafuna ukunciphisa umzimba. Izisekelo zokudla okunempilo mayelana ne-BJU zikhombisa ukuthi kilogram ngayinye yesisindo kufanele kube yi-1 g amaprotheni, i-0.5 g yamafutha kanye no-2-3 g we-carbohydrate. Ekubunjweni kokudla kwabo, kubalulekile, okungenani ekuqaleni, ukucabangela lezi zinkomba ukuze ulahlekelwe isisindo.
Ukudla okwehla kwesisindo kufanele kube okuhlukile, ngoba umzimba ubalulekile ukuthola uhlu olubalulekile lwamavithamini, izici ezilandelanayo kanye nokulandelela nezinye izinto. Inqubo yokulahlekelwa isisindo ivuselelwa lapho umzimba udlulisa ama-khalori amaningi kunalokho okwenzayo ekudleni. Inani le-calorific yansuku zonke akufanele libe ngaphezu kuka-2000 kcal. Ngokwemvelo yamasheya, kutuswa ukuba uhlanganyele ezemidlalo. Ukuzila ukudla kuyisitha esiyinhloko salesi sibalo, ngoba ngemva kokubuyela kwimenyu evamile, umzimba uqala ngokugcwele ukuqoqa amafutha.
Ungaqala kanjani ukudla okulungile ukulahlekelwa isisindo?
Kuhlale kunzima ukwenza noma yiziphi izinguquko, lokhu kusebenza nakumkhuba wokudla. Ukuze ujwayele futhi ungaphuli, kutuswa ukwenza konke kancane kancane. Okokuqala, zenzele ukudla okunciphisa umzimba, kunikezwe ukuthi okukhethwa kukho okungcono kakhulu ukudla okuyisihlanu. Kunconywa ukudweba wena wonke ngehora. Esinye isici sokuthi ungashintsha kanjani ekudleni okulungile kwesisindo sokulahlekelwa isisindo ukukhipha ekudleni kwakho ama-carbohydrate alula, angama-amaswidi, izimpahla ezibhaka kanye nokunye ukudla okulimazayo. Ngisho lezi zinguquko ezincane zizosivumela ukuba sibone imiphumela emihle.
Imikhiqizo yokudla okunempilo kanye nokulahleka kwesisindo
Ukuze uqale inqubo yokukhipha isisindo esiningi, udinga ukufaka endaweni emenyu yakho yokudla okulimazayo okuwusizo. Kukhona ukudla okuthuthukisa imetabolism, ukusiza ukuqeda indlala isikhathi eside nokuhlanza umzimba. Uma uzihlanganisa ngokufanele, ungangena isisindo futhi uthuthukise impilo yakho. Kunezinto zokudla eziyisisekelo zokulahlekelwa isisindo, ezingahlukaniswa ngamaqembu.
- Ikholori ephansi . Lokhu kufaka phakathi ukudla okucebile ku-fiber, isibonelo, imifino, imifino nezithelo. Basiza ukuqeda indlala isikhathi eside futhi bahlanze umzimba wezinyosi.
- Amafutha aphansi . Ukudla okwehla kwesisindo akufanele kufaka ukudla okuqukethe amafutha agcwele. Kungcono ukhethe imikhiqizo yobisi nge-fat fat content for your diet, kanye nezinkukhu, izinhlanzi nezilwane zasolwandle.
- Amaphrotheni . Ngenxa yokuqukethwe kwamaprotheni aphezulu, ukukhula kwamisipha kuthuthuka, uketshezi oluthe xaxa kukhishwa futhi imetabolism ishesha.
- Ngenkomba encane ye-glycemic . Imikhiqizo enjalo ingukushisa kwamafutha omzimba , kusiza ukusimamisa amazinga kashukela egazini nokunciphisa ukudla. Lokhu kuhlanganisa imifino, imifino kanye nokudla okusanhlamvu.
- Ngokuba saturation eside . Ngenxa yokudla okucebile, ungakwazi ukuqeda unomphela indlala, okuzokwenza ukuthi okuqukethwe kwekhalori kunganciphisi. Kufanele ziqukathe ama-carbohydrate amancane, isibonelo, ungakhetha isinkwa esingakolweni, okusanhlamvu kanye ne-pasta okuvela kufulawa wezinhlobo eziqinile.
Ukudla okunempilo kokunciphisa umzimba
Uma umuntu ethatha isinqumo sokuba mncane futhi athuthukise impilo yakhe, kuyadingeka ukwenza izinguquko ekudleni kwakhe. Ukuze wenze lokhu, kufanele ugxile emithethweni ekhona ye-dietetics. Okokuqala, senza ukubuyekezwa kwesiqandisini, sisuse imikhiqizo eyingozi: ukubhema, usawoti, okufakwe emathinini, okumnandi, okuneziphuzo futhi okubhaka. Ukudla okunomsoco wokulahlekelwa isisindo, imenyu yakhe ethuthukiswa ngokuzimela, enikezwe imithetho ye-dietetics, kufanele ihlanganise imikhiqizo ehlukahlukene ewusizo.
- Ukudla kwasekuseni yilokudla okuyisisekelo kanye ne-caloric kakhulu. Ukuze wenze lokhu, kungcono ukhethe ukudla okucebile kuma-carbohydrate okuyinkimbinkimbi.
- Ukudla okulula - isidlo sakusihlwa, futhi akufanele kube ngaphezu kwamahora amathathu ngaphambi kokulala. Kungcono ukukhetha inyama noma inhlanzi ngesamba esincane samafutha kanye nemifino.
- Enye yezimiso eziphathelene nendlela yokudla okulungile nsuku zonke - imifino nezithelo kufanele kube ngu-50% wokudla okuphelele.
- Okubaluleke kakhulu ukuphathwa okushisa okufanele. Uma ufuna ukunciphisa isisindo, kubalulekile ukukhohlwa ngokukhathala, futhi kungcono ukondla ukudla, ubheke futhi upheke umbhangqwana.
Ukudla okunomsoco ekunciphiseni umzimba nokudlala imidlalo
Ukuze ulahlekelwe isisindo ngokuzikhandla ngokomzimba njalo, kubalulekile ukushintsha ukudla kwakho. Imenyu kufanele iqukathe amaprotheni amaningi emifino nezilwane. Esinye isici esibalulekile - imifino nezithelo ezintsha, okubalulekile ekugubheni isisu. Kuncamela ukunikeza ukudla okuyingxenyana, futhi izingxenye akufanele zibe ezinkulu. Kubalulekile ukugcina umbuso wokuqeqesha okufanele ucatshangelwe. Ukudla okunempilo kanye nemidlalo yimiqondo emibili ukuthi, ngokwabo, ngeke inikeze imiphumela emihle.
Ukudla emva kokuzivocavoca ukulahlekelwa isisindo
Ngaphansi komthelela wokusebenza ngokomzimba, amafutha ashiswa emzimbeni, futhi inqubo iyaqhubeka ngemva kokuphela kokuqeqeshwa. Njengoba kunikezwe lokhu, kubalulekile ukuyeka ukudla amahora amabili, kodwa udinga ukwazi ukuthi yini okudingeka udle ngemuva kokuqeqeshwa emva kwesikhathi esithile. Imenyu kufanele ibe nokudla okunamaprotheni, isibonelo, i-fat cottage shizi, i-fillet ebilisiwe, izinhlanzi zasolwandle nezinhlanzi ezimhlophe. Bangeze ngemifino eluhlaza, engcono kakhulu enamafutha omnqumo.
Ukudla ngaphambi kokuvivinya umzimba
Ukusetshenziswa kwamafutha agcinwe kungenxa yokucindezeleka ngokomzimba, ngakho kubalulekile ukunakekelwa ukuthi umzimba awuthathi ama-khalori ngokudla. Ngenxa yalokhu, awukwazi ukudla ngaphambi kokuqeqesha futhi isikhathi esihle kakhulu amahora angu-2-3 ngaphambi kwalo. Kubalulekile ukuqonda ukuthi yini ngaphambi kokuqeqeshwa, ngoba akuyona yonke imikhiqizo evunyelwe. I-variant Kunconywa - ama-carbohydrate, isibonelo, i-porridge, ubhanana ne-muesli. Bangeze nge isaladi yemifino egqoke ngamafutha. Isisindo sesabelo akufanele sidlule u-300 g. Uma ungeke ukwazi ukudla amahora ambalwa ngaphambi kwamakilasi, khona-ke uhhafu wehora ungadla i-100 g ye-oatmeal ne-apula.
Umncintiswano wamandla wokulahlekelwa isisindo
Abantu abavame ukungena ekuzikhandla ngokomzimba kumele bahlele kahle ukudla kwabo, becabanga ngobuningi obudingekayo be-BJU. I-complex of carbohydrates inexhumano nobudala futhi kubalulekile ukuthola amandla. Ukubala kufanelekile ukuthi yonke i-kilogram yesisindo kufanele ilandise amagremu ayisikhombisa. Ukudla kwesisindo sokulahlekelwa isisindo kufanele kufake amaprotheni kanye nenani eliphakanyisiwe lemithwalo encane amagremu ngalinye kilogram yesisindo, kodwa ngokuqeqeshwa okwandisiwe, inani liye landa ama gramu amabili. Ngokuqondene namafutha, akufanele abe ngaphezu kuka-30% wekhalori okuqukethwe kokudla konke.
Ukudla okunemidlalo kufanele kuhlanganise namavithamini namaminerali. Kungcono ukuthatha okuyinkimbinkimbi eyengeziwe. Enye iphuzu elibalulekile ukulondoloza ukulinganisela kwamanzi, ngoba ngesikhathi sokuqeqeshwa okujulile umuntu ulahlekelwa amanzi amaningi ngokuthuthumela. Ngosuku kubalulekile ukuphuza okungenani amalitha amabili. Inani eliphelele kufanele lidakwa emini.