Uma umuntu esenquma ukuqala ukudla ngendlela efanele, akagcini nje ngokunciphisa ukusetshenziswa kokudla "okulimazayo," kodwa futhi kunciphisa inani lezinxenye zakhe ukuze kutholakale ukulahlekelwa isisindo. Ekuqaleni, izenzo ezinjalo ziholela ekulaleleni indlala. Lokhu kungenxa yokuthi izingxenye ezincane zokudla zinezingcindezi ezincane ezindongeni zesisu esasondelene. Ngenxa yalokhu, ukucasuka kwesifo sezinzwa esiswini, ukuphendula ekutheni (baroreceptors), akusile ngokwanele, futhi isignali esiya esikhungweni sokulamba ngokushisa akuhambisani. Ngokusekelwe kulokhu, ungafunda ukuthi ukwanelisa kanjani umuzwa wendlala.
Ukusetshenziswa kwemikhiqizo "eningi"
Mhlawumbe indlela evame kakhulu - ukusetshenziswa kwamanzi. Isikhathi esithile sigcwalisa isisu, sanisa izindonga zayo, sibangele ukucasuka kwe-baroreceptors, futhi isignali ithunyelwa ebuchosheni ukuthi isisu sigcwele. Noma kunjalo, le nkohliso ayisebenzi isikhathi eside kakhulu. Okokuqala, uketshezi ngokushesha ushiya isisu. Okwesibili, ukuze ube nomuzwa omude wokugcwalisa, kudingekile ukufezekisa ukwanda kwamazinga kashukela egazi, kodwa ukusetshenziswa kwamanzi alula akunikezi umphumela onjalo. Ngakho ukuqamba ngilazi yamanzi kuzosiza, uma kungekho isikhathi esiningi esisele ngaphambi kokudla. Kodwa-ke, ngezinye izikhathi sinomuzwa owomile wokuzwa ulambile, ngoba isikhungo sokulamba nokoma ebuchosheni sisondele kakhulu. Ngakho-ke, ngezinye izikhathi amanzi okuphuza akwanele ukwanelisa "indlala yenkinga".
Imikhiqizo evimbela umuzwa wendlala okwesikhathi eside kufanele ibe nezintambo ezidliwayo zokudla - i- fiber . Kungcono ukusebenzisa ngqo i-fibre ngendlela yama-powder noma ama-crush, okufakwa kalula kuma-saladi, isobho, i-kefir noma ubisi. Iqukethe ubuncane be-kilojoule, "ivuvuka phezulu" esiswini, iwugcwalise, futhi ivuselele lezo zithandani ezifanayo ezithumela isignali ebuchosheni mayelana nokuphefumula. Ngaphezu kwalokho, i-fiber iyinhlangano enhle kakhulu yokudla okunomsoco we-microflora yemathumbu evamile, ngakho kuthuthukisa ukugaya.
Amafutha kanye nama-carbohydrate ekulweni nendlala
Njengoba sekushiwo kakade, ukubukeka kwendlala kuncike ezingeni legazi glucose. Ukuqeda isifiso sokudla okungadingekile kufanele kufaka phakathi izitsha zabo zemenyu ezizosiza ukuzinzisa ushukela wegazi. Ukukhuluma ngokuthi yimiphi imikhiqizo enelisa indlala, ama-carbohydrate anzima kufanele akhulunywe. Ziqukethe:
- okusanhlamvu (okunye okufana nokolweni, i-oatmeal, ibhali leparele, ilayisi elibomvu);
- i-macaroni kusuka kuwo wonke okusanhlamvu kakolweni;
- ubhontshisi;
- amakhowe.
Ama-carbohydrate anjalo abizwa ngokuthi "aphuze" ngoba ukugaya kwawo kudlulisela umzimba isikhathi eside kakhulu kunokucubungulwa kwama-carbohydrate ehlanziwe. Ngenxa yalokho, uthola izinga eliqinile leshukela kanye nomzwelo omude we-satiety.
Abaningi banesithakazelo nokuthi banganelisa kanjani ukulamba kusihlwa. Izakhamuzi aziphakamisi ukudla ama-carbohydrate amaningi ebusuku, ngakho-ke kungcono ukukhetha ukudla kokudla kwamaprotheni okudliwayo. Labo abafuna ukunciphisa umzimba bavame ukugwema ngokuphelele ukusetshenziswa kwamafutha, kodwa okwamanje bahlehlisa izinqubo zokugaya ukudla, bahlale bezwa isikhathi eside. Kodwa-ke, kufanelekile ukukhumbula ukuthi okuwusizo kakhulu ama-acids ayi-insaturated, atholakala emafutheni omifino nezinhlanzi. Ngakho-ke, isaladi elula egqoke ngamafutha omnqumo, ucezu lwezinhlanzi ezibomvu noma i-fat-fat cottage shizi izosiza ukunqoba umuzwa wendlala kusihlwa.