Ibhulakufesi Healthy ukunciphisa umzimba. ibhulakufesi Esifanele kwesisindo: zokupheka

Wonke umuntu uyazi isisho mayelana nokusatshalaliswa efanele ukudla ngalolo suku. Ibhulakufesi kufanele adle wena, ukwabelana isidlo santambama umngane, dinner uphe isitha. Kodwa indlela yokwakha uhlelo ukudla uma uku ukudla? Indlela efanele ukukhetha enempilo kwasekuseni, kwasemini kanye dinner for kwesisindo, iziphi izimiso okufanele kukhulunywe ngazo Kulokhu?

Kungakhathaliseki jikelele noma kwasemini kanye le ngxenye ukudla okudingekayo ukuze "share nomngane"? Ingabe kukhona noma kunjalo kwasekuseni enempilo ukuze ngehlise umzimba? Ake sixoxe ngakho kulesi sihloko.

neminye theory

Ngenhlanhla noma ngeshwa, ngenxa computerization okwandile (noma kunalokho, "connectedness"), noma ubani angathola namuhla indlela yokudla ehambisana nempilo million inethiwekhi. Uma yokudla ngamunye wanikezwa incwadi ehlaziya yezokwelapha ke eziyisishiyagalolunye kweziyishumi izindlela ukunciphisa isisindo ngokudla kwakuyodingeka inothi :. "Danger" Khumbula ukuthi zonke izindlela kakhulu ukunciphisa umzimba efana mono-Ukudla, ukwenqaba walabo noma ezinye nezakhi ezibalulekile noma indlala zigcwele nemiphumela ebuhlungu. ukubuya Quick amakhilogremu esidlule - iyona esingconywana. zimbi kakhulu, uma emva isicelo we plan amandla kuzodingeka nezinduna noma namachashaza Isikhumba, izinwele ngeke ziphume nezinzipho exfoliates, umuzwa ungakhululekile uyoba njengomfundisi ubuhlungu besisu. Lokhu kusho ukuthi izinguquko emzimbeni amabi ziye zenzeka, uphenyo zazo nigcina.

Imigomo nanoma yokudla

Ngaphambi kokuthi uqale inqubo ukuncipha, ukuchitha ukuhlolwa ingqondo ukudla okukhethwe wena. Phendula le mibuzo elandelayo:

1. Ingabe kufanele ngingene alambe kule yokudla, noma ukudla izinto eziningi miniscule?
2. Ukudla kuhilela ukudla eyodwa kuphela umkhiqizo (okukodwa-Ukudla)?
3. Ingabe i ekudleni, ukuthi, kungakhathaliseki ukuthi displacement esivuna ukusetshenziswa umkhiqizo owodwa (isib, amaprotheni noma ushokoledi)?

Uma ukunikeza okungenani impendulo eyodwa ngoyebo kule mibuzo engenhla, uyazi - ngeke sifinyelele elamukelekile! Ngaphezu kwalokho, walahlekelwa amakhilogremu emuva ngemva ekudleni irekhodi sikhathi, futhi ukuphazamisa emzimbeni wakho.

Basics - Ukudla ukudla

Ake uqale nge kwasekuseni efanele. Ukudla kokuqala Ungamvusa umzimba wakho futhi kanjani akhipha umyalo othi: "Ngavuka ukulungele ukuphola nothile! Woza today'll umsebenzi ndawonye! ".

Ngeke ukwazi ukuqala umsebenzi noma umsebenzi wabo yemfanelo, uma engenawo ibhulakufesi, futhi dinner uzobe isiphelile. Ngilusizo kwasekuseni kwesisindo kungenziwa eyethulwe ngezindlela eziningana ezahlukene.

Isexwayiso! Uma uhlose ukuba okuvalelisa ngokushesha ukukhuluphala ngokweqile, kungcono ukuyeka isidlo santambama, kodwa ungadikibali ibhulakufesi.

Isidlo sasemini kumele ibhalansiswe. Kwakuphakathi kwasemini, nawe ungadla carbohydrate, amafutha kanye namaprotheni (olinganise lesifanele). Eyodla, kangcono ukuba ayiyeke le-carbohydrate, ngakho uma ukwanda kashukela zonke amafutha etholakala kukhona 'athambekele ka "ezitolo fat emzimbeni wakho.

Futhi-ke, asikwazi ukhohlwe Ungadla. kathathu ngelanga akwanele Kubantu abaningi zizizwe zikhululekile ngaphandle umuzwa ocindezelayo "abancela esiswini sakhe." Umthamo kungaba abilisiwe amaqanda, ucezu ushizi ne izithelo ezomisiwe noma ukhilimu omuncu, nedlanzana nuts, a omisiwe amabhilikosi noma asithena izinto ezimbalwa, izithelo fresh.

Qala ilungelo usuku

Uyini kwasekuseni enempilo kakhulu ukunciphisa umzimba, uma ikhona?

Kukhona ngisho okukodwa! Ngakho breakfast- ephelele lena ukudla ezokwenza ukwanelisa wena kuze kwakusihlwa, Kunikeza amandla kanti kuzodala ngukujabha emzimbeni. Uma ucabanga ukuncipha futhi kilojoule, isibonelo, izinga ngawe - kilojoule 1,500 ke B kumele luthathe 30-40% wezindleko energy eyanele.

Yeka ukudla kwasekuseni kwesisindo lilungile, ewusizo? Ungadliwa kusukela English - oatmeal Sinemibandela abilisiwe ngobisi noma amanzi, ushukela noma usawoti.

Iresiphi ilula: emanzini abilayo (200 ml) uthele oatmeal kangcono ngobukhulu. Lapho liphalishi amathumba, ivuse ke bese ukuphela imizuzu engaba ngu-10. Posaharite noma usawoti. Esikhundleni ushukela, ungasebenzisa uju, kodwa udinga ukwengeza kuwo umkhiqizo efudumele noma ezibandayo kakhulu, noma uju ilahlekelwa izimfanelo ephulukisa.

Lolu khetho kunengqondo zonke, akunandaba, uhlezi ekudleni noma cha. Oatmeal - a carbohydrate kancane, okuzokwenza satiate kuwe kuze kube yilapho sedina kancane kancane inhlabamkhosi, uzokunika amandla. Le nguqulo yokuqala.

ibhulakufesi Healthy ukunciphisa umzimba - ukhetho lwesibili

Iwusizo (kodwa hhayi ngempela wezokudla ibhulakufesi) angabhekwa ambalwa tincetu tesinkhwa ibhotela, futhi ngisho kangcono nge iphinathibhatha. Kodwa abagcina umthetho okulula ukudla non-okunesitashi ufulawa ezimhlophe, futhi ukhokha kwasekuseni kuzobazuzisa. Khetha i-rye, bran amakhekhe - kuka amaqhafuqhafu ngaphezulu phansi sommbila abe usizo ngokwengeziwe kuba. Kunanzuzoni kwasekuseni ezifana? Okokuqala, ungeke ube umuzwa wobukhulu. Nocezu noma ezimbili zesinkwa nebhotela ukukhanya ngesisindo, sadla ukudla kwasekuseni ungafuni ukuba ayolala alale kancane.

Okwesibili, kwasekuseni okumnandi ngeke akuvumele uthola elambile ngaphambi kwasemini. Inhlanganisela amafutha yemvelo, kunokuba ezimbonini kanye carbohydrate kwesokudla iyona kangcono lesidlo ekuseni. Yimaphi amanye ibhulakufesi zokupheka enempilo for kwesisindo zingelashwa?

Ukudla kwasekuseni kusekelwe amaprotheni

Amaphrotheni kuwusizo kakhulu futhi ine inzuzo ebaluleke phezu amafutha kanye carbohydrate - it is kancane kugaywe futhi iqukethe ingxenye yama-kilojoule kuka nezinye izakhi. Kungenxa yalesi sizathu, amaqanda, ephansi fat inyama noshizi ngokuvamile anikele kwenta isisekelo amandla kulabo abafuna ukwehlisa isisindo somzimba.

Belkovosoderzhaschimi ukudla, ngokushesha egcwele. Top zokupheka kwasekuseni enempilo ukuze kwesisindo - kuba:

• amaqanda ngiyocasha (noma amaqanda) kusuka amaqanda 2-3. Beat amaqanda ubisi ngofulawa omncane (1 isipuni). Hlanganisa mixer engcono. Raskalov pan gcoba lamafutha awathele ingxube amaqanda. Sear uhlangothi ngeke ikwazi ukubekezela imizuzu engaphezu kwengu-10.
• Iqanda abilisiwe.
• A bakhonze cottage shizi nge ukhilimu omuncu noma izithelo ezomisiwe. Thatha 150 amagremu cottage shizi, engeza ukhilimu omuncu noma uju. Ungase futhi esikhundleni ukugqoka nedlanzana omisiwe noma oqoshiwe amabhilikosi omisiwe 3-4 izicucu.
• Sandwich nge imifino kanye inkukhu abilisiwe. Bilisa eyodwa inkukhu emanzini (imizuzu engu-15 ngemva ukupheka thumba amanzi) kanye ukususa amanzi epholile. Uthathe tincetu mncane. Thatha bran isinkwa, uthathe tincetu, wafaka isinkwa thinly usike tincetu ikhukhamba kanye utamatisi, futhi phezu - inkukhu.

Abaningi ibhulakufesi sandwich - ingabe ewusizo? Ngokwengxenye! Iqiniso lokuthi inhlanganisela isoseji okunamafutha noshizi nge carbohydrate ngesimo isinkwa kasisizi noma kwezibalo nabo noma impilo. Kodwa esikhundleni isinkwa esimhlophe rye isinkwa namasoseji ushizi phezu inkukhu ephansi fat ne imifino, futhi uthola kwasekuseni enempilo ukunciphisa umzimba.

Yini akuyona ibhulakufesi ezinhle?

Abantu abaningi abazi ulandele izincomo izazi zokudla nezihloko zezokwelapha ewusizo futhi izimakethe guided njengoba imiyalelo ukuphila. Ngakho, nansi isilinganiso "is hhayi ibhulakufesi ukudla okunempilo kakhulu":

1. yogurt. izimbiza enhle amabhodlela esitolo emashalofini isikhathi eside ube isibonelo esihle kunazo zonke kwasekuseni esihle amantombazane nabesifazane abaningi.

Ukudla 200-300 amagremu sweet dessert esiphundu, ladies zindla they enza umusa emzimbeni wakho futhi ngokwakho. Hhayi kancane nje! Eqinisweni, i-yogurt amnandi akuyona isidlo ekudleni. Lena dessert esimnandi ukuthi akusizi, njengoba iqukethe udayi, ushukela, okufakiwe, ibonakale sengathi "izithelo fresh".

2. Muesli. Oatmeal kungase kusize, kodwa Muesli, eziningi zazo - ukuthi candied izithelo candied, akuyona bayazuza futhi ngeke akusiza ukuba unciphise umzimba.

Kungakapheli nehora noma amabili ngemva kokudla kwasekuseni, uyofuna ukudla futhi.

3. Ukudla kwasekuseni okusanhlamvu. Yiqiniso, corn nokolweni pads esiphundu, nakuba uthele ubisi yabo, ukudla okungenani ezomile. Kodwa lena ubumnandi evamile, ngemva kwalokho uyothanda okuthile poosnovatelnee.

Yini ukuba baphuze ngokudla kwasekuseni?

Morning kuhle ukuqala nge ingilazi yamanzi. Phuza kufanele kube amaminithi amabili kuya amathathu ngaphambi ibhulakufesi kulindeleke. Ngakho uma uthanda ukunikeza umzimba wakho futhi uqale "ngimvuse ebuthongweni." Ezinye engeza ingilazi yamanzi uju nolamula. Kungani ungazami futhi.

Yini ukuba aphuze ngalobo kwasekuseni? Kungaba itiye noma ikhofi, kodwa akukuhle ukuphuza lutho nhlobo. Lolu ketshezi ngeke alulaze ijusi esiswini ukudla uzobe kugaywe ngenxa sibi futhi isikhathi eside. Phuza ozithandayo ekuseni isiphuzo sakho imizuzu amabili ngemva kokudla kwasekuseni.

Asikho isidingo ukuphuza ijusi. Lo luketshezi amnandi, ehlanganisa ezinye carbohydrate okusheshayo kuphela, okungadingi ucime ukoma kanye ukuphaphamisa noma kuzenze zibe namandla indlala kuphela. Kuyinto futhi kakhulu isiphuzo omuhle ubisi - ke wenza ngendlela ukuthi siyehla ukugaya enempilo. Ubisi okungcono kakhulu esinakho iwukusebenzisa ngokwehlukile.

Futhi ekugcineni,

Ukudla kwasekuseni lifanekisela ekuqaleni kosuku. Ukudla ukudla okufanele, uyozizwa lisebenza futhi bejabule, kanti ibhulakufesi okungalungile kuzoholela yokuthi ekudleni udla kabili ngezinga ababengenza ngalo.

ibhulakufesi Proper kungenziwa uthathwa njengohlaka omelet noma amaqanda ngiyocasha, ushizi, oatmeal. Ungadli yogurt, Muesli noma crunches uma ufuna ukuba unciphise umzimba futhi ahole indlela yokuphila enempilo.