Ukudla okwehlisa isisindo

-Delile

• Ukudla okunothe kwe-carbohydrate okwehlisa isisindo
• Ukudla okunothile kwamaphrotheni okwehlisa isisindo
• Ukudla okunothe okunamafutha okunciphisa umzimba

Kukhona ukudla okwehlisa isisindo emaqenjini ama-3 ezakhamzimba: ama-carbohydrate, amaprotheni namafutha. Ngokuvamile, ukuze ukudla kukusize wehlise isisindo kufanele kube nezindawo ezifana nokuqukethe amakhalori ambalwa, ukuba nefayibha eyengeziwe nokukunika ukusutha okwengeziwe, ukuthuthukisa ukuhamba kwamathumbu nokugcina indlala isikhathi eside.

Phakathi kwalokhu kudla kukhona ama-oats, ama-chestnut nezinhlanzi, ngokwesibonelo, ngaphezu kokubaluleka kokudla izithelo nemifino ukwandisa i-fiber novithamini kanye nokuqukethwe kwamaminerali ekudleni.

Ukudla okunothe kwe-carbohydrate okwehlisa isisindo

Ukudla okwenziwe kakhulu ngama-carbohydrate, kepha okusiza ukuthi wehlise isisindo kucebe kakhulu, njengoba kunjalo ngelayisi elinsundu, isinkwa esinsundu, i-oats, i-oat bran nezithelo nemifino ngokujwayelekile.

Lokhu kudla kufanele kuthathe indawo yemithombo yama-carbohydrate alula, njengesinkwa esimhlophe, ilayisi elimhlophe, ufulawa, i-tapioca kanye nokusanhlamvu kwasekuseni, okuvame ukuba noshukela omningi futhi kunenkomba ephezulu ye-glycemic, okuvumela ukukhiqizwa kwamafutha emzimbeni.

Ukudla okunothile kwamaphrotheni okwehlisa isisindo

Ukudla okunothile kunamaprotheni kukunika ukusutha okukhulu, njengoba ukugaya iphrotheni kuthatha isikhathi eside, okushiya indlala kude isikhathi eside. Imithombo emihle kakhulu yamaprotheni amaqanda, ama-yogurts emvelo, ushizi nenyama engenamafutha efana nesifuba senkukhu, inhlanzi ngokujwayelekile, ingulube yengulube kanye nesikhumba senyama yengulube nokusikeka kwenkomo efana nemisipha, isifuba, idada, ukuxega, isitho esiqinile, i-filet mignon nesibankwa .

Ngaphezu kokukhetha ukusikeka okunamafutha, kubalulekile futhi ukugwema ukulungiselela inyama ngamafutha amaningi, ukuthosa noma amasoso wekhalori, njenge-sauce yoshizi abayi-4. Bona amathiphu wokugcina ukudla kwezoso.

Ukudla okunothe okunamafutha okunciphisa umzimba

Yize amafutha eyisakha-mzimba sekhalori kakhulu, ukusetshenziswa kwamafutha amahle kusiza ekwehliseni ukuvuvukala emzimbeni, kukunikeze ukusutha okukhulu nezinsiza zokwehlisa isisindo. La mafutha akhona ekudleni okufana namafutha omnqumo, ama-chestnut, amakinati, ama-walnuts, ama-alimondi, ukwatapheya nembewu, njenge-chia ne-flaxseed.

Lokhu kudla kungafakwa ekudleni okulula, kumavithamini, ekulungisweni kwenyama, i-pasta nelayisi, futhi kufakwe kuzindlela zokupheka ezinjengamakhekhe nophaya. Izimbewu zingabuye zengezwe kuma-yoghurt noma amavithamini, futhi izithelo ezomisiwe, ezinjenge-chestnuts nama-alimondi, zingagaywa ukuze ufulawa wazo ufakwe ezindleleni zokupheka ezinomsoco. Funda ukuthi ungazidla kanjani izithelo ezomisiwe ngaphandle kokuthola amafutha.

Kubalulekile ukukhumbula ukuthi ngaphezu kokudla ukudla okwehlisa isisindo, ukuzivocavoca umzimba kufanele kwenziwe okungenani kathathu ngesonto, ukusheshisa imetabolism nokukhuthaza ukulahleka kwamafutha.

Uma unobunzima bokulawula indlala, bona ukuthi ungenzani ukunciphisa isifiso sakho sokufuna ukudla kule vidiyo elandelayo: