Ukudla okunomsoco for kwesisindo. Imenyu amabhodi

Abangane, udaba ka isisindo okweqile eminyakeni yamuva lubalulekile kakhulu. Ngokwesibonelo, ngokuvumelana Trust for Health America, 2/3 baseMelika ezikhuluphele ngokweqile emhlabeni. Futhi izibalo zethu zingabonisa ukuthi isisindo okweqile kuthinta ezingaphezu kwesigamu izakhamuzi Russian.

Ngaphambi sikhuluma ukudla okunempilo elisetshenziselwa ukunciphisa umzimba, i-figure slim futhi imenyu ukululeka amanye, shayela ngenxa yezizathu eziningana, okuholela ukhuluphele noma ukukhuluphala.

• Ukudla Okusheshayo, esetshenziswa 'agijima "ngenxa isikhathi izingqinamba;
• Isici ngokwengqondo: ukusetshenziswa kancane, kodwa okunama-kilojoule amaningi ukudla ushibhile kuno ukudla okunempilo;
• umsebenzi ehhovisi, ukungawuvivinyi umzimba, yokuphila umzimba.

Kufuneka kubekhona okwenziwayo, akunjalo? Ingabe cishe akukho engikudingayo, nje kudingeka wazi futhi alandele imithetho ethile. Idinga umsoco ofanele elisetshenziselwa ukunciphisa umzimba, ne ukwengeza imenyu ukudla okunempilo.

Inani namandla we ukudla washisa kufanele athobele izindleko energy. Ngokwesibonelo, ngemva kokuba kudliwa isoseji izingxenye sithola ethile kilojoule. Ukuze ingagxila, kudinga ukuhamba noma ukugijima.

Cishe inani elifanayo kilojoule engeza ikhekhe elilodwa, futhi akukho ukusetshenziswa umzimba azinakugcinwa. Cha, asizange shayela i Ukuyekwa ephelele amaswidi, kodwa kuyodingeka wenze isiqiniseko sokuthi khumbula mayelana nokudla okufanele isisindo ukulahleka. Imenyu kubandakanya ngisho ambalwa tincetu esingeziwe isinkwa "ngesikhathi ilanga lishona", ungakapheli nonyaka umzimba wakho unezela ambalwa Kilos owengeziwe.

Kanjani ukudla ukuze "ulahlekelwe" isisindo?

Uma sigcina yokudla efanele elisetshenziselwa ukunciphisa umzimba, amamenyu kufanele zihlanganisa wezokudla fibre. Ziqukethe pectin kanye fibre ekhuthaza umsebenzi emathunjini, futhi ngaleyo ndlela zingenalo kilojoule. wezokudla fibre eziqukethwe irayisi, ukolweni, ibhali, i-oats. Futhi ezitholakala nati, zikabhekilanga, amantongomane, izithelo, imifino kanye legumes.

Ngo iningi le micu, akukho ikhalori, kungukuthi ugxile, ngakolunye uhlangothi luthuthukisa nokwenziwa ukudla. Ukudala umuzwa satiety, fibre uyogwema ukudla.

Musa udla!

Ngaphandle ekunciphiseni ngesibonelelo sabo nsuku zonke ukudla ukunciphisa umzimba ngeke zisebenze. Okungenani ukuqala ukuzama ukulishiya ngokuphelele ukudla amahora amane ngaphambi sokulala. Ingabe konke akhululeke. Uma ngeke unamathisele inqubo kubaluleke kakhulu, umzimba ongamelana. Ungadumali uma ungenawo aphumelele okokuqala. Lapho iqala ukusebenza, bese uqala wehlise izingxenye futhi uthathe omunye ucezu lwesinkwa kancane.

Ungase futhi abenza ukudla yokuhlukanisa ukunciphisa umzimba, okungukuthi, adle njalo, kodwa kancane kancane. Kulesi ndlela, emini in izingxenye ezincane, ukudla esithathwayo njalo ngemuva kwamahora amathathu. Le nqubo ivumela amandla ukuze kusheshiswe umzimba emzimbeni, lula nokwenziwa ukudla umzimba, iqukethe umsoco.

Lapho uhlukanise ukudla amafutha ashisiwe bathukuthele kakhulu. Isiphetho licacile, akunjalo?

Uyabona ukuthi ngokuhamba kwesikhathi, le nqubo ngeke kube umsebenzi othakazelisayo, futhi isisindo okweqile uzoqala ukuthi amanzi anciphe.

Ubumqoka isisindo ukulahleka

• Seaweed iqukethe amanani elilungile iodine, Akhipha ubuthi kunomphumela ukugcwaliswa;
• cocoa ibhotela kuvusa ukushiswa fat. Chocolate kufanelekile okumunyu kuphela, kungekho fillers;
• calcium zinsiza nge ukudla kuthiye ukumuncwa.

amathiphu

Ukuzila Ukudla ezingenanzuzo, ikakhulukazi ngaphandle kokukhuluma nodokotela. Iwusizo ukudla okufanele elisetshenziselwa ukunciphisa umzimba, imenyu nsuku zonke, okuyinto kufanele libe amavithamini ezidingekayo futhi engaphezu kwekhulu izinto micro- futhi macronutrients. Ngezinye izinto eziningi enganele amavithamini sithuthukiswe ukhangwa ukudla okunamafutha.

Yiba enempilo, sabasincane ujabule!