"Ukulahlekelwa isisindo, ukuvivinya umzimba nokudla kwesifo sikashukela kuzo zonke izingxenye ," kusho u-Osama Hamdi, MD, umqondisi wezokwelapha ohlelweni lwe-fetish clinical obesemtholampilo waseBoston, ehambisana neHarvard Medical School. UDkt. Hamdi wanikeza lokhu ubufakazi obunengqondo bokuthi ochwepheshe beHarvard School of Public Health baphetha ngokuthi impilo ehlelekile kahle yokuphila ingavimbela amacala angu-90 e-type 2 yesifo sikashukela. Into esemqoka ukuthatha isinyathelo isikhathi eside ngaphambi kokuba udokotela ebike ukuthi unenkinga.
Ukuze sikusize ukwenza lokhu, sizokutshengisa emasu amakhulu amane ohlelweni lokuvimbela isifo sikashukela; ngaphambi kokuhlelwa kweviki ezine "ukulungiswa okukhulu komzimba" kanye namaqanda-amaprotheni ekudleni isisindo.
Ngaphezu kokuthi amaqanda ayimthombo omuhle kakhulu wamaprotheni, aqukethe i-niacin, ethuthukisa ukuhlushwa, inkumbulo nokusebenza kobuchopho ngokujwayelekile. UDkt. Hamdiy ubala ukudla kwakhe kweqanda ngendlela yokuthi iziguli akudingeki zithathe amanye ama-vitamine complexes ekwenzeni ukunciphisa umzimba. Noma kunjalo, ungakhohlwa ngomsebenzi womzimba! Kufanele kube ukukhanya, kodwa, noma kunjalo, gcina umzimba uphonsa. Cardio Ideal - elula ukusebenza, ukubhukuda, "ukufudumala up" izakhiwo gymnastic.
Manje mayelana nabanye abahlanganyeli be-"parade": kusukela ezitshalweni ongeke udle ubhanana, amagilebhisi, ama-mango, izinsuku kanye namakhiwane.
Isonto 1. Sihamba!
Umgomo wakho: uhhafu wehora umsebenzi womzimba (ukuhamba, ukuhamba ngebhayisikili, ukubhukuda noma izakhiwo zokuzivivinya ekhaya) nokunye okwenziwe ngokomzimba - ukuphakamisa izisindo, ukwelula - okuthandayo.
Imenyu yesonto lokuqala
Ama-breakfasts:
- Amaqanda amabili abilisiwe, uhhafu we-orange (i-grapefruit).
Izinketho zokudla:
- Noma yisiphi isithelo, ngaphandle kwamabhanana, amagilebhisi, amaMango, izinsuku, amakhiwane. Ubuningi bungenamkhawulo;
- inkukhu, iphekwe ngaphandle kwesikhumba;
- ukugcoba, utamatisi kanye noshizi omhlophe okuqukethwe okuphansi kunamafutha kuphela ongayithola.
Izinketho zesidlo:
- Amaqanda abilisiwe, i-orange noma i-grapefruit, amaqabunga e-ulethisi (ongayengeza ukhukhamba, utamatisi, izaqathe kanye nepelepele);
- inyama ethosiwe (ngempela amafutha aphansi);
- izinhlanzi ezithosiwe noma inhlanzi, i-ulethisi, i-grapefruit (i-orange);
- imifino ebilisiwe (khetha okulandelayo: i-zucchini, isitshalo seqanda, i-zucchini, ubhontshisi, izaqathe, i-peas eluhlaza).
Isonto 2. Thatha ukulawula kokudla
Zama ukugcwalisa isigamu seplate yakho nemifino (kodwa ungangezeli ibhotela, isobho noma isinkwa kubo). Yidla eyodwa-yesine yenani lakho elivamile lenyama. Faka ubhontshisi, amaqanda, i-tofu ekudleni kwakho.
Linda imizuzu engu-20 ngemuva kokudla. Lokhu kuvame ukwanele ukuba ubuchopho bathole isignali yokugcwalisa. Futhi emva kwemizuzu engama-20 kuphela ephukile ungadla ingxenye eyengeziwe, uma kunesidingo.
Iviki lesibili lesonto
Izindleko zokuphumula zihlala zifanayo.
Kwasemini, izinketho ezintsha zengeziwe:
- inyama ethosiwe namakhukhamba;
- Amaqanda amabili abilisiwe, ushizi omhlophe oluphansi wamafutha kanye nemifino ebilisiwe;
- utamatisi, inyama ethosiwe, i-grapefruit (i-orange).
Dinner:
- NgoMsombuluko-NgoLwesithathu: amaqanda amabili abilisiwe, i-grapefruit noma i-orange;
- ULwesine-uLwesihlanu: amaqanda ambalwa abilisiwe;
- UMgqibelo: isaladi yezithelo (ukwakheka: i-mandarin, i-orange, i-apula, i-peach ne-melon);
- NgeSonto: noma yikuphi okukhethwa kukho kwasemini, okuthandayo.
Isonto 3. Sawubona Fiber!
Ukudla okuphelele, izithelo, imifino kanye nezinye izinto ezicebile ezithengisa i-fiber kukuvikela ekushukela ngesifo sikashukela ngokugcwalisa isisu futhi ngesikhathi esifanayo ungadluli umzimba ngamakhalori, unciphisa ukwanda kwemvelo emazingeni kashukela ngemuva kokudla, futhi unikeze izakhi ezifana ne-magnesium ne-chromium. Iseluleko sekusasa: sebenzisa izingxenye ezimbili zemifino nezithelo ngokudla ngakunye.
Imenyu yesonto lesithathu
- NgoMsombuluko: nganoma yisiphi isikhathi nanoma yisiphi isithelo sesithelo (kulabo abalulwe ekuqaleni kwalesi sihloko).
- NgoLwesibili: nganoma yisiphi isikhathi nanoma yisiphi isamba semifino ebilisiwe (bheka isonto lokuqala, izinketho zokudla kwasekuseni).
- NgoLwesithathu: nganoma yisiphi isikhathi nanoma yikuphi okwanele, izithelo nemifino ephekwe.
- ULwesine: Izinhlanzi (enye inhlanzi) kanye nemifino ebilisiwe.
- ULwesihlanu: inyama enomzimba (ngaphandle kwewundlu) noma inkukhu.
- NgoMgqibelo: imenyu ngoMsombuluko.
- NgeSonto: imenyu yesibili.
Isonto 4. Ukuvimbela amafutha
Njengoba wazi, amafutha ahlukile: "okuhle" (i-poly-ne-monounsaturated) kanye "embi" (amafutha agcwele kanye nama-trans). Umgomo wakho ukunciphisa inani lamafutha agcwele amanani angaphansi kuka-7% wenani lamakholori (okuyi-14 amagremu ngosuku ngalunye nangaphansi kokudla okungu-2,000-khalori) nokudla amafutha "amahle" ngamanani alinganisiwe.
Iseluleko sekusasa, emva kokuphela kokudla: udle amantongomane phakathi kokudla. Ziwumthombo wamafutha "amahle" e-monounsaturated. Ukuhlanganiswa kwesincanyana samantongomane (okungaphezu kwe-1/4 indebe) ngemifino eluhlaza okisikiwe kuzokusiza ukwanelise ukulamba kwakho ngendlela efanele futhi ngokuphepha.
Imenyu yeviki lesine
Isethi yemikhiqizo inikezwa usuku lonke. Ungadla nganoma isiphi isikhathi, kodwa ukubunjwa nokulingana akukwazi ukuguqulwa.
UMsombuluko:
- 4 izingcezu zenyama ethosiwe noma ebilisiwe (noma 1/4 yenkukhu ebilisiwe);
- 3 utamatisi namakhukhamba amane;
- inhlanzi ye-tuna ngaphandle kwamafutha noma inhlanzi ebilisiwe (200 g);
- 1 isinkwa;
- i-grapefruit (i-orange).
NgoLwesibili:
- 2 izingcezu zenyama ethosiwe (isisindo - esingaphezu kwe-1/5 kg);
- 3 utamatisi namakhukhamba amane;
- 1 isinkwa;
- 1 eliphakathi kwe (izinketho: i-apula, i-orange, ucezu lwamakhabe noma ikhabe).
NgoLwesithathu:
- 1 tbsp. l. i-cottage shizi noma ama-tincetu amabili we-cheese omhlophe ane-fat fat content;
- imifino ebilisiwe (200 g);
- 2 utamatisi namakhukhamba amabili;
- 1 isinkwa;
- i-grapefruit (i-orange).
ULwesine:
- inkukhu eboshwe noma ekhunjiwe;
- 2 utamatisi namakhukhamba amabili;
- 1 isinkwa;
- i-grapefruit (i-orange).
Lwesihlanu:
- amaqanda abilisiwe;
- 3 utamatisi kanye namaqabunga e-ulethisi;
- i-grapefruit (i-orange).
NgoMgqibelo:
- 2 amabele enkukhu abilisiwe;
- i-brynza (125 g) noma i-1/8 kg ye-cottage shizi;
- 1 isinkwa;
- 2 utamatisi, 2 ukhukhamba kanye yogurt;
- i-grapefruit (i-orange).
NgeSonto:
- 1 tbsp. l. i-cottage shizi;
- Ibhange lase-1 (qiniseka ukuthi ukhetha elilodwa ngaphandle kwamafutha);
- 2 utamatisi namakhukhamba amabili;
- imifino ebilisiwe (200 g);
- 1 isinkwa;
- I-grapefruit noma i-orange.