Buza Udokotela Wokudla: Ingabe Kulungile Ukudla?

-Delile

• Buyekeza kwe-

Umbuzo: Ingabe kulungile ukudla kuze kube isidlo sakusihlwa? Ngingakwenza kanjani lokhu ngendlela enempilo ukuze ngigcine ukudla kwami ​​​​kunokulinganisela?

A: Kufanele udle kangaki isihloko esididayo nesiphikisanayo, ngakho ngiqonda ngokuphelele ukuthi awunasiqiniseko sokuthi yini ekulungele wena. Sonke yezwa ukuthi ukudla kaningi kuzogcina imetabolism yakho ivuselelwe, kepha ucwaningo lukhombisa ukuthi ukuxubha kaningi akunjalo hlinzeka ngomthelela omningi ekushisweni kwekhalori, uma ukhona. Ukudaka izinto ngokwengeziwe, kunokungaqiniseki emphakathini wesayensi ngendima nomthelela wokuvama kokudla empilweni nasekunciphiseni isisindo.

Naphezu kwakho konke lokhu kufihlwa, amadlelo alungile, inqobo nje uma kungenziwa ngokungenangqondo. Udinga ukuthola indawo emnandi lapho udla khona ngezikhathi ezithile ezivumela ukudla kwakho ukuthi kugcwale futhi kube nomsoco futhi kunikeze amandla owadingayo.

Uma uluma kaningi, khona-ke usayizi wokudla kwakho okulula nokudla kuzodingeka kube kuncane kakhulu (ama-kilojoule angama-200 kuye kwangama-300) okungekho kuwo ozoba nenani lokusutha, futhi lokhu kungadala ukuthi ugcine usudla ama-calories amaningi ukuphela kosuku kunalokho obekulindelwe. Ukulunywa kaningi futhi kusho ukuthi umzimba wakho awunaso isikhathi sokugaya uphinde ucubungule ukudla okudlile ngaphambi kokufika kokudla okulandelayo. Lokhu kubaluleke uma sibheka amaprotheni synthesis, noma amandla omzimba wakho wokulungisa nokwakha imisipha. Ukwenza le nqubo isebenze kahle, ama-amino acid-lokho umzimba wakho ophula amaprotheni kwehle ekusakazeni kwegazi lakho kudingeka kukhuphuke bese kwehla. Uma ziphakama njalo, umzimba wakho awukwazi ukusebenza kahle kakhulu.

Ngasohlangothini lwe-flip, ukudla okumbalwa kakhulu kwenza kube nzima ukudla izitsha eziqukethe izakhamzimba ezisezingeni eliphezulu kuphela ngoba bambalwa abesifazane abangadla ama-calories angama-700 okudla okunomsoco (lokho cishe yizinkomishi eziyi-8 zesipinashi!). Ukuhamba isikhathi eside kakhulu phakathi kokudla okune-repasta kukhulisa nethuba lokuthi indlala yakho izokhula kakhulu uze udle ngokweqile lapho ekugcineni uzivumela ukuthi udle.

Ngakho-ke lokhu kusho ukuthini kuwe? Ngithole ukuthi kwabesifazane abaningi indawo emnandi “izidlo” ezine kuya kweziyisihlanu ngosuku, okonga lokho kudla okwengeziwe ngezinsuku ozivocavoca ngakho udinga ukudla okulula ngaphambi noma kwangemuva kokujima ukuze uphethise umzimba wakho. Ngezinye izinsuku, ngivame ukuba namakhasimende adle ibhulakufesi, isidlo sasemini, isidlo sakusihlwa, kanye nokunye ukudla okuncane noma okulula, kungaba ngezithuba ze-10 ekuseni noma i-3 noma i-4 ntambama, ngokuya ngohlelo lwabo nesikhathi sasemini nesasebusuku.

Leli su lisebenza kahle kakhulu, njengoba amasayizi okudla emakhulu ngokwanele ukuze ukwazi ukudla ukudla okuseqophelweni eliphezulu, okunezakhi zomzimba ukuze uzizwe wanelisekile futhi ufutha, kodwa hhayi kukhulu kangangokuba inani lakho lekhalori lansuku zonke liphezulu kakhulu. Uma uthola ukuthi ukudla kwakho okuyinhloko kunciphise ukuhlala ngasikhathi sinye kuleli cebo, khona-ke khulisa usayizi wesinongo sakho ukuze ufane nokudla futhi usabalalise ngokulinganayo amakhalori akho kukho konke ukudla okune.

Buyekeza kwe-