Inkinga yokunciphisa ngokweqile iba nzima konyaka ngonyaka. Izizathu zalokhu ziningi - ukudla ngokweqile, ukukhetha okungalungile kokudla, ukuphila okungahambi kahle, umkhuba wokudla inkathazo ngamaswidi, njll. Ukuze uqonde ukuthi ungadla kanjani futhi ungadli, abahlengikazi bazosiza.
Luhlobo luni lokudla oluthola kakhulu?
Abantu abaningi bayazi ukuthi into eyinhloko ebangela ukuphelela ukusetshenziswa ngokweqile kwamaswidi nemikhiqizo yefulawa. Kodwa-ke, esinye sezizathu eziyinhloko zesisindo esiningi ngokweqile kubantu abaningi - ukudla okusheshayo. Lokhu kudla kungabizi futhi ngokuvamile umuntu angawuboni njengesidlo esingathí sina. Phakathi naleso sikhathi, ukudla okusheshayo kuyingozi kakhulu - i-hamburger, amafrijini aseFrance kanye neklasi ye-lemonade ingakwazi ukumboza ukufunwa komuntu nsuku zonke.
Isizathu sesibili sokuthi ukudla okusheshayo kunamafutha nabesifazane namadoda - inhlanganisela embi yamafutha kanye nama-carbohydrate alula. Kungenxa yokudla okunamafutha e-carbohydrate ukuthi inqubo yokugcoba amafutha ikhuphuka kakhulu, futhi ukuqeda ukuzuza ngokweqile kunzima kakhulu ngenxa yokuthi ukudla okusheshayo kuyilutha futhi abantu bayidla cishe nsuku zonke.
Inhlanganisela embi yamafutha kanye nama-carbohydrate ayitholakali kuphela ekudleni okusheshayo, kodwa nakwezitsha eziningi ezizithandayo zemikhiqizo ehlukahlukene yamazwe. Ezinsukwini zakudala abantu basebenzisa amakholori amaningi emsebenzini womzimba onzima, namhlanje ikakhulukazi basebenza ehhovisi, futhi ekhaya basebenza emishini yendlu.
Ungadla kanjani ukuze ungatholi amanoni?
Ukuze ungadli amafutha, udinga ukudla kahle. Okokuqala, ususe wonke amafutha amaningi: ama-sausage, ama-fat e-40%, ingulube nezinye inyama ezinamafutha. Ukudla kungcono ukungabi gazinga, kepha pheka, ubhake noma uqede, tk. ekwenzeni ukunambitheka kuhlanganiswe ngamafutha. Ukunciphisa ama-carbohydrate alula: ushukela, izimpahla ezibhaka, amaswidi, ama-lemonade. I-porridge, isinkwa se-cereal, i-pasta ephuma emafinini afanele amamakhemikhalididididi anzima, angadliwa, kodwa angcono kakhulu - ekuseni futhi, ngokwemvelo, ngaphandle kwamafutha namanye amafutha.
Ukuze udle okuningi futhi ungatholi amafutha, khetha ukudla okuphansi kwekhalori. Imifino eluhlaza, ama-saladi amaqabunga, izithelo ze-citrus, i-ananas, i-yogurt ene-skerm kanye ne-cottage shizi, isifuba sezinkukhu, izilwane zasolwandle - lokhu kudla kuqukethe amakholori ambalwa futhi kungadliwa ngobuningi obukhulu.
Uma ufuna ukuthola ukuthi kungakanani ukungatholi amafutha, balala isilinganiso sakho sekhalori nsuku zonke. Isibonelo, ungasebenzisa ifomula i-Mifflin-San Yehore: isisindo ngamakhilogremu sanda nge-10, engeza ukuphakama ngamentimitha,
- 1,2 - ukungabi khona kwemisebenzi yomzimba noma ubuncane bayo;
- 1,375 - ukuzivocavoca umzimba okungenani izikhathi ezintathu ngesonto;
- 1.4625 - ukuzivocavoca okungenani izikhathi 5 ngesonto;
- 1.55 - umsebenzi omzimba ongathí sina okungenani izikhathi ezingu-5 ngesonto;
- 1,6375 - ukuzivocavoca nsuku zonke;
- 1,725 - ukuvivinya umzimba okubalulekile nsuku zonke noma izikhathi ezimbili ngosuku;
- 1.9 - umsebenzi womzimba nokuzivocavoca nsuku zonke.