Imenyu yokulahlekelwa isisindo. Mayelana nesistimu yokukopela hhayi nje kuphela ...

Uma ubuza abantu ukuthi bahlobanisa nokudla kwegama, iningi elikhulu lizophendula: ngemikhawulo yokudla. Ekuqinisekisweni kwesitatimende esinjalo, kunzima ukungabaza. Ngokuqinisekile kukhona imenyu yokulahlekelwa isisindo, okufaka ufulawa, amafutha namnandi. Nokho, lapha ukuthi ukudoba okuyinhloko. Abambalwa bethu bangaziqhayisa ngenhloso yensimbi. Ngakho-ke, kuyadingeka nje ukuthi ngithi kimi: "Ushokolethi kusukela namhlanje uyisimiso", njengoba kungenakuvinjelwa ngokushesha ukufuna ukudla okungenani ucezu.

"Akunakwenzeka ukuziphika konke okukuphilayo," - ucabanga, bese uqala ukudla njengoba ngaphambili. Kodwa-ke, ngiyavuma ukuthi abantu abathile abanenjongo bazothola amandla okunamathela ekubuseni okuqinile - "akukho makhalori angaphezulu!".

Kodwa, njengoba izakhamuzi zaseMelika sezizitholile, lokhu akudingeki neze. Ngokusho uhlelo lokukhohlisa olusha lokulahlekelwa isisindo, imikhiqizo enqatshelwe akufanele ibe khona. Kukhona konke: amaqebelengwane, ama-pie, ama-salads amafutha - i-olivier kanye nesoseji ebhemayo. Ochwepheshe bathi ngale ndlela ungadla konke ukuphila kwakho. Ngesikhathi esifanayo, uzolahlekelwa ngokweqile futhi uzigcine kalula ngendlela efanele. Iyini le nqubo?

Ukudla okudliwayo kuyinto yokudla ephansi-ikhalori elula, lapho kunezinsuku "zokuqalisa". Kalula nje, isonto lonke udla ngokulungile, futhi ngoMgqibelo noma ngeSonto uvumela ukukhululeka ngendlela yokudla okuphezulu kwekhalori. Ngesikhathi esifanayo, ungakwazi ukwandisa ukudla nsuku zonke ngama-calories angu-800-1000, ngokuphathelene nokudla okudliwayo.

Ake sibone, yiziphi izinzuzo zesistimu yokukopela? Okokuqala, uhlelo olunjalo lwamandla luvusa isilwane, luvimbele ukuba lungene embusweni wokuqoqa. Okwesibili, umuntu omncane uyasusa ukucindezeleka kwengqondo okudalwe yikuphi ukudla okuphansi kwekhalori. Futhi okwesithathu, isimo sengqondo esihluke ngokuphelele sokudla okuphezulu kwekhalori sakhiwa. Idlula kusukela evamile nasemini nsuku zonke kuya esigabeni esikhethekile nesigubha. Ngaphezu kwalokho, ngale ndlela yokudla okunomsoco kunciphisa ingozi yokuphazamiseka kokudla, uma sekudliwa isikhathi eside, abantu baqala ukuthola impela ukudla lokho abaye bakuphika isikhathi eside.

UDkt. Hein odumile

Uhlelo lokulahlekelwa kwesisindo olwakhiwa nguGeorge Hein lubhekiselwa nje ngokuthi ukuguqulwa kokuguquguquka emkhakheni wokulahlekelwa isisindo. Nokho, ngizokutshela imfihlo: akazange asungula noma yini entsha. Bheka imenyu yokudla eyadala ukulahlekelwa isisindo.

Ngosuku lokuqala ekudleni kwasekuseni, kuphakanyiswa ukuba udle izinkwa ezimbili zesikolweni, ama-gramu angu-60 we ushizi kanye nama-gramu angu-30 (konke okunamafutha aphansi), i-apula, i-kefir.
Ngesikhathi semini kungenzeka ukuthi ube ne-snack ne-inkukhu (ucezu ngo-120 g), ubhontshisi (200 g) nesaladi yemifino ngaphandle kokugqoka. Radishes, utamatisi, ukhukhamba, iklabishi, ulethisi avunyelwe. I-dessert - ingilazi yamajikijolo. Sinikelwa isidlo sakusihlwa ngezinhlanzi ezinamanzi (150 g), i-porridge (100-150 g), isaladi eluhlaza (300 g) kanye nejusi elisha (i-apula, i-orange, i-grapefruit).

Imenyu efanayo yokulahlekelwa isisindo iphakanyiswe ekuqaleni komculi waseRussia uVirkin. Okusemqoka kokudla kunciphise ukuncipha kokuqukethwe kwe-caloric yokudla, ukunciphisa amanoni nama-carbohydrate. Cishe zonke izinhlelo zokudla okunomdlavuza we-carbohydrate, okufaka phakathi uhlelo lukaDkt. Atkins, zifana nokudla. Yiqiniso, uhlelo olunjalo luzosebenza, futhi izinyanga ezimbili kuya kwezintathu uzosusa ama-7-8 kilogram. Kodwa ukuntuleka kwama-carbohydrate kuzobangela ukwehla kwamandla, ukulala nokugula, nokuntuleka kwamafutha kuyothinta isimo sezipikili nezinwele. Yingakho imenyu yokudla okunempilo kufanele iqukathe konke okudingayo kanye nenani elifanele. Ifomula yegolide 1: 1: 4 (amaprotheni, amafutha, ama-carbohydrates) izokuvumela ukuba ulahlekelwe isisindo ngaphandle kokulimaza empilweni yakho.

Amagama ambalwa mayelana nemenyu elula

Kuyamangalisa ukuthi singabantu abadala kangakanani futhi singakholelwa emlandweni wezinganekwane, kepha ngokushesha nje uma kufika kwesinye isidlo sokumangaza, sikulungele ukuyihlola ngokushesha emzimbeni wethu. I-chocolate, i-caramel, i-sausage, i-watermelon, i-grapefruit, i-ananas, i-buckwheat ... Ukubala ukudla okudumile kungaba okungapheli. Ingxoxo ngokulimala kwabo kanye nokuzuzisa kuyophinde kuthathe isikhathi esiningi. Kodwa isiphetho kuzo zonke izimo sizwakala ngokufanayo - izidlo zinikeza umphumela wesikhathi esifushane kuphela. Ukuqonda ukuthi kungani lokhu kwenzeka, kwanele ukubuka isimo sonke.

Noma yikuphi ukudla kuhilela imikhawulo nokudla okhethekile. Ngenxa yalokho, siphoqeleka ukuba silungise indlela yethu yokuphila ezimweni ezithile. Kodwa abaningi bethu banomndeni ongathandeki ukuhlanganyela emikhankaso yethu ye "pohudatelnye". Ngaphandle kwalokho, akuwona wonke umuntu ongalwisana nesilingo nsuku zonke, ebukela ukuthi abanikazi bezindlu bakuthola ama-sandwich esimnandi nama-bun-high buns. Ngakho-ke, abaningi bathi basuke bengenawo isikhathi esanele sokudla. Njengoba uhlale ohlelweni olulinganiselwe okwesikhashana nesisindo esinciphile, umuntu ubuyela ekudleni okudlule futhi uphinde abe ngcono.
Futhi kuthiwani uma senza imenyu yokulahlekelwa isisindo ngokucabangela zonke izici zomuntu ngamunye futhi uguqule ukudla ngendlela yokuphila? Yiqiniso, ukusesha zokupheka okungagciniwe kuphela, kodwa nabathandekayo, kuzothatha isikhathi esithile. Futhi okuqukethwe kwe-caloric yesitsha, kanye nobukhulu besabelo, awusheshe ufunde ukucacisa ngeso. Kodwa ngenyanga - enye yokudla okunomsoco izothola ngokujwayelekile emndenini wakho wonke.

Amathiphu okulahlekelwa isisindo

Ukulahlekelwa isisindo akulona ize ngokuthi "ukulwa namaphilisi engeziwe." Futhi empini njengempi, ayikho indlela yokwenza ngaphandle kwemfundiso. Ngakho-ke, zibophe ngolwazi.

Iziphakamiso zezintandane zidla kaningi, kodwa kancane kancane kunesizathu esihle. Le ndlela yokudla ikuvumela ukuba ugcine izinga le-glucose, ngakho-ke ugweme ukulamba nokudla ngokweqile. Unganaki ukudla okulula.

Nika imikhiqizo eqediwe ngokudla ukudla okuzenzela. Ngakho-ke awugcini imali kuphela, kodwa uzokwazi ukuthi yini oyidlayo.

Ungasebenzisi kabi usawoti. Njengoba uyazi, inamanzi emzimbeni. Futhi lezi zingamamitha angaphezu kwamakhilogremu.

Ekudleni kwakho, imifino kufanele ibe khona nsuku zonke futhi iningi, kuyilapho izithelo kudingeka uqaphele. Inani elikhulu le-fructose ayinalo ekuthweni kwesisindo.