Ukwenza kanjani i-Flexible Diet futhi ukwazi ukudla konke

-Delile

• Ukudla okune-carbohydrate
• Ukudla okunothile ngamaphrotheni
• Ukudla Okunamafutha Aphezulu
• Ungakwenza kanjani ukushintshana kokudla ku-Flexible Diet

Ukudla okuguquguqukayo kusekelwe olwazini lokudla nama-macronutrients, ahlukaniswe ngama-carbohydrate, amaprotheni namafutha. Ukwazi ukuthi ukudla ngakunye kungokwaliphi iqembu kusiza ukwenza ukukhetha nokukala ama-calories usuku lonke, okwenza kube nokwenzeka ukwenza izinguquko njengokuyeka ukudla isinkwa ukuze udle ushokoledi, ukunciphisa imikhawulo yokudla.

Kodwa-ke, yize unenkululeko enkulu, ikhwalithi yokudla isabalulekile, futhi akunakwenzeka ukuthi ukudla kudliwe kumaswidi nokudla okuthosiwe. Ngamanye amagama, ekudleni okuguquguqukayo kunenkululeko eyengeziwe yokukhetha ukudla, kodwa futhi kuyadingeka ukugcina ikhwalithi yokudla ukuze ukwazi ukunciphisa noma ukugcina isisindo.

Ukudla okune-carbohydrate

Ukudla okunothe kuma-carbohydrate yilokho okwaziwa nge- "pasta", kufaka phakathi:

• Izimbali: ufulawa kakolweni, ufulawa welayisi, isitashi, i-tapioca, i-couscous, ufulawa omnandi nomuncu;
• Izinkwa, ophaya abacijile nabano-pasta;
• Izinhlamvu: irayisi, ama-noodle, i-farofa, i-oats, ummbila;
• Izilimo eziyizigaxa: Amazambane esiNgisi, ubhatata, i-manioc, i-yam;
• Ushukela namaswidi ngokujwayelekile;
• Izithelo, ngokuba noshukela wabo wemvelo, ngaphandle kukakhukhunathi ne-avocado;
• Iziphuzo ezineshukela, njengamajusi, iziphuzo ezibandayo, iziphuzo zamandla namanzi kakhukhunathi;
• Ubhiya.

Ngaphezu kwalokho, okusanhlamvu okufana nobhontshisi, ubhontshisi kabhontshisi, udali, ama-chickpeas nophizi nakho kufakiwe kuleli qembu, kodwa kunokuqukethwe okune-carbohydrate ephansi kune-pasta jikelele nelayisi. Bona inani lama-calories nama-carbohydrate ekudleni.

Ukudla okunothile ngamaphrotheni

Ukudla okunothe ngamaphrotheni yilawa:

• Inyama, inkukhu nenhlanzi;
• Amaqanda;
• Ushizi;
• Ubisi kanye ne-yogurt elula.

Yize aziwa futhi njengama-protein, inyama esetshenzisiwe enjengesoseji, isoseji, i-ham, isifuba se-turkey ne-salami ayithathwa njengephilile futhi akufanele ifakwe njalo ekudleni. Bona inani lamaprotheni ekudleni.

Ukudla Okunamafutha Aphezulu

Ukudla okunothe ngamafutha enempilo yilokhu:

• Amafutha, kubalulekile ukwandisa ukusetshenziswa ikakhulukazi kwamafutha omnqumo e-virgin, i-coconut oil ne-sunflower;
• Ibhotela;
• Imbewu kawoyela, njengama-chestnut, ama-alimondi, amakinati kanye nama-walnuts;
• Imbewu, njenge-chia, ifilakisi, isesame nembewu ye-sunflower;
• Ukhukhunathi ne-avocado.

Ngaphezu kwalokho, ukudla okufana nesalmon, isardadi, ituna, ubisi noshizi nakho kunothe ngamafutha futhi kungadliwa. Ngakolunye uhlangothi, kubalulekile ukukhumbula ukuthi ukudla okuthosiwe kufanele kugwenywe, kepha kungadliwa njengokuhlukile kunqubo ejwayelekile yokudla eguquguqukayo. Yazi ukuthi yikuphi ukudla okunamafutha amahle futhi okunamafutha amabi.

Ungakwenza kanjani ukushintshana kokudla ku-Flexible Diet

Ukwenza izinguquko ekudleni okuguquguqukayo, ngaphezu kokwazi amaqembu okudla, kubalulekile futhi ukwazi amakhalori akho. Lokhu kungenxa yokuthi ukushintshana kufanele kwenziwe ngaphakathi kweqembu elifanayo nangama-calories afanayo, isibonelo:

• Izingcezu ezi-2 zesinkwa esinsundu = 5 wezipuni zerayisi;
• 2 wezipuni zerayisi = 1 imfoloko ye-pasta emhlophe;
• 1 ingilazi yobisi = 1 iyogathi = 1 ucezu lweshizi;
• Amantongomane ayi-10 = 3 wezipuni we-avocado;
• 1 iqanda = 1 ucezu lweshizi;
• 1 iqanda = 3 wezipuni wezinkukhu;
• 3 wezipuni wenkukhu = 2 wezipuni wenkomo yenkomo;
• Isipuni esingu-1 samafutha omnqumo = 1.5 wezipuni zikakhukhunathi ogayiwe;
• 1 isithelo = 1 ucezu lwesinkwa esiphelele samabele;
• 3 wezipuni we-tapioca gum = 1 carioquinha isinkwa.

Kubalulekile ukukhumbula ukuthi ukudla kufanele kususelwe kwimifino, izithelo, ukudla okuphelele kanye namafutha amahle, futhi kungenzeka ukuthi kufakwe amaswidi, amakhekhe kanye nokudla okuthosiwe ngezikhathi ezithile, njengokuhlukile kunqubo eyinhloko nokushintsha okunye ukudla ukuze kube nokulinganisela kwamanani wekhalori.

Ukuthola ukuthi mangaki amakhalori owadinga ukuwadla ngosuku, faka idatha yakho kusibali esingezansi: