Ukulahleka kwesisindo esiphuthumayo: ukudla okuphazamisa phezu kwephalishi nabanye

Ngokuvamile ethandwa kakhulu yi-mono-yokudla, njengomthetho, siyibona eduze nesikhathi se-beach. Ukuze uzizwe unomdlandla esimweni sokugeza, abesifazane sebekulungele ukudla ukudla okunomsoco futhi okungenakusihlwa. Ngokuvamile ukhethe ukulahlekelwa isisindo kumabele. Kodwa-ke, ukudla okusemgodini kungase kungabi buhlungu kangaka, uma ulandela imithetho ethile. Mayelana nabo futhi ukhulume.

Okokuqala, khumbula ukuthi ukudla okudliwayo kungasetshenziswa isikhathi esingaphezu kwesonto. Uma isisindo sokuqala sikhulu kakhulu (100kg noma ngaphezulu), khona-ke ungakwazi ukunweba ukusetshenziswa kokudla ezinsukwini eziyishumi. Kodwa-ke, ukubambisana okude isikhathi eside kuvame ukuholela ekukhukhuleni, ngoba amaprotheni ayinakwanele, futhi ama-carbohydrate, ngokuphambene, amaningi, okuzoholela ekugcinweni kwamanzi emzimbeni. Kuyadingeka ukwazi ukuthi ukuphelelwa kwamaprotheni kuzoholela ekudoneni kwamakhono okuvikela omzimba, ngakho-ke kuyoba nzima kakhulu ukuqhubeka nokudla - awukwazi ukukhawulela amaprotheni ngesikhathi sebandayo (ezingcono kakhulu) izifo.

Okwesibili, yika umqondo wokuthi kukhona ilayisi kuphela, okuwukuphela kwe-buckwheat, kuphela i-oatmeal. Lokhu kungabangela umzimba wakho ukuba uqale ukubuyisela ukudla okuyisimungulu ngendlela yokuhlanza. Kubonakala sengathi sonke silungele ukulahlekelwa isisindo, kodwa umzimba kuphela uvame ukungavumelani nalokhu kuhlaziywa - futhi uzozizwa ngalolu suku okwesithathu noma lwesihlanu, uma uzama ukuphoqa ukuba udle iphalenda efanayo. Ngakho kufanele ngenzeni? Indlela engcono kakhulu yokusebenzisa okusanhlamvu okuhlukile (ngaphandle kwemana). Ungakhohlwa ukuthi kukhona i-pearl ibhali, ummbila, nophujilo. Futhi kukhona umkhiqizo omuhle kangaka njengama-lentils. Kanye nama porridges wendabuko, uthola oku-7, okuwukuthi, usuku nosuku ungapheka umyalezo omusha.

Okwesithathu, inani le-porridge ngosuku kufanele lilinganiselwe ku-150-200g ngesimo sezinhlamvu ezimile. Ukukhishwa kwama porridges amaningi kunamaphesenti amathathu okungenani ngaphezulu ngesisindo, ngakho ngeke ulambile. Ngokwemvelo, iphalishi ayilungiswanga ngobisi futhi ngaphandle kwamafutha, ngaphandle kokushukela. Usawoti ungasetshenziswa futhi kufanele usetshenziswe, ngoba awekho enye imithombo kuwo ekudleni kwakho. Ukulahlwa kasawoti okuphelele kuzokhipha ukulahlekelwa kwesisindo esesikhashana, kodwa ngokungazelelwe ukulimala kuyodlula izinzuzo.

Okwesine, ukudla okusemgodini kufanele kuhlanganiswe nokuzivocavoca umzimba, ngaphandle kwabo isisindo sizohamba kancane kakhulu. Udinga ukuzinikela okungenani okungenani okungu-300kcal, okungukuthi, ngomuntu onesisindo esincane, lokhu kugijima kwamaminithi angu-40. Ezinsukwini ezingu-7 zokudla udinga ukuzivocavoca 6. Kungani kubalulekile ukulayisha? Iqiniso liwukuthi ama-carbohydrate avela egazini (kusukela emgodini) awavunyelwe ukushisa amafutha. Umzimba udla ama-carbohydrates kuqala, namafutha - uma kuphela ama-carbohydrate adliwe. Ngakho qiniseka ukuthi uyenze. Ukudla kumiphumela yokusanhlamvu kunikeza okuhle - 2-4kg ngesonto (uma ungenalo i-anorexic ekuqaleni).

Okwesishiyagalombili, ungakhulisi ukudla okunamandla, kungenjalo ama-kilogram azobuya ngokushesha. Okokuqala faka inyama enomfutho nenhlanzi, emva kwezinsuku ezintathu - izithelo nemifino. Ngokuvamile amaswidi kanye nofulawa akufanele babuyele ekudleni, kodwa uma ufuna ngempela, emavikini ambalwa ungakwazi ukuzibamba. Kodwa kanye kanye ngesonto.

Okwesithupha, ama-multivitamine ayimpoqo. Isinkimbinkimbi kangcono kwabesifazane abakhulelwe, ngoba ukudla okusemgodini kumpofu ngezinto eziwusizo. Uma le nkimbinkimbi ingenawo iodine, qiniseka ukuthi uyayiphuza njengento yokwengeza.

Uma uye wabuyiselwa ngenxa yeholidi, ukudla ku-oatmeal kuzokwenza. Izinsuku ezintathu, akusasekho. Imikhosi izohamba futhi ngeke ibuye, uma ingadli ngokweqile emva kokudla.

Uma ufuna ukulahlekelwa kwesisindo esikhulu kakhulu, ukudla okune-vinaigrette kuzokwenza. Kusobala, kulezi mbatata zama vinaigrette akufanele zibe. Ama-beet, izaqathe, ikhukhamba eqoshiwe kanye anyanisi. 500g ngosuku. Iviki elifanayo - futhi ulahlekelwa ngu-3-5 kg. Kodwa awukwazi ukwandisa ukudla.

Zonke izidlo zaloluhlobo - ngomqondo othile, ngokweqile. Umzimba uzovula ukuzila, ngakho-ke yonke iphutha emva kokudla kuzothinta umthamo ngokushesha. Mhlawumbe kufanele ukhethe indlela yakudala yokulahlekelwa isisindo?