Ukudla okunempilo: ungayilungisa kanjani imenyu ukunciphisa umzimba

-Delile

• 1. Isisekelo sedina nesidlo sakusihlwa yimifino
• 2.Dla izingxenye ezincane zama-carbohydrate
• 3. Ama-snacks kufanele futhi abe namaprotheni
• 4. Faka uwoyela womnqumo, amantongomane nembewu
• 5. Izithelo zinomkhawulo, ungazenzi ngokweqile
• 6. Phuza amanzi nsuku zonke
• 7. Sebenzisa amaprotheni angenamafutha amancane
• Imenyu yokunciphisa isisindo enempilo
• Hlola ulwazi lwakho lokudla okunempilo
• Hlola ulwazi lwakho!

Ukwenza ukudla okunempilo futhi okulinganiselayo okuthanda ukwehlisa isisindo, kuyadingeka ukuthi wenze izinguquko ezithile emikhubeni yokudla futhi usebenzise amasu athile alula okukhulisa umuzwa wokusutha, ukunciphisa indlala nokusheshisa imetabolism.

Kodwa-ke, lapho ufuna ukwehlisa isisindo, inhloso enhle ukufuna ukuqondiswa kwesazi sokudla okunempilo ukuze ngokuhlola okuphelele kuhlelwe uhlelo lokudla okunempilo oluhambisana nezidingo nezinhloso zomuntu, okuvumela ukwehla kwesisindo ukuthi kugcinwe ngokuhamba kwesikhathi umphumela we-accordion uyagwenywa.

Lezi zeluleko zizosebenza zibe nenkululeko eyengeziwe ekudleni futhi zilungiselele ukudla okunempilo ukuze wehlise isisindo:

1. Isisekelo sedina nesidlo sakusihlwa yimifino

Imifino nemidumba kufanele njalo kube ingxenye ephambili yesidlo sasemini neyasebusuku, ngoba izokunikeza ukusutha okwengeziwe, ngaphezu kokuba nama-calories ambalwa, athanda ukwehlisa isisindo. Ingxenye kufanele yehluke phakathi kwezinkomishi ezi-1 kuye kwezi-2 zemifino eluhlaza noma 1 inkomishi yemifino ephekiwe, ngokwesibonelo.

Ngaphezu kwalokho, imifino icebile ku-fiber, amavithamini namaminerali, okusiza ukwenza ngcono ukusebenza kwamathumbu, kuvuna impilo ye-microbiota yamathumbu, kuthuthukisa imetabolism nokusiza ekunciphiseni umzimba emzimbeni, kunikeze amandla nokwandisa umuzwa wenhlalakahle .

2.Dla izingxenye ezincane zama-carbohydrate

Kunconywa ukuthi kudle izingxenyana ezincane zama-carbohydrate, mhlawumbe kuphelele, ekudleni ngakunye, njengesinkwa, ipasta, ilayisi, ufulawa, amakhekhe ne-tapioca. Njengoba inani elizosetshenziswa lihlukahluka kuye ngomunye umuntu, kungenzeka ukuthi uqale ngokunciphisa kancane kancane izingxenye ezisetshenzisiwe. Okusho ukuthi, uma ujwayele ukudla izipuni eziyi-6 zelayisi, uqala ukusebenzisa u-5 bese kuba ngu-4, ngokwesibonelo.

Ngaphezu kwalokho, ungafaka i-pasta esikhundleni se-zucchini noma isitshalo seqanda, ngokwesibonelo, futhi kufanele ubheke ezinye izindlela zokunciphisa ukusetshenziswa kwama-carbohydrate. Bona izikhala ezi-4 zelayisi ne-pasta ekudleni.

Kungenzeka futhi ukuthi ubeke okunye ufulawa kakolweni ufake ezinye izinhlobo zikafulawa eziqukethe ifayibha eyengeziwe ukulungiselela ama-pancake, amaqebelengwane namakhekhe, njenge-oatmeal, ufulawa kakhukhunathi noma we-alimondi, ngokwesibonelo.

3. Ama-snacks kufanele futhi abe namaprotheni

Kujwayelekile kakhulu ukuthi abantu abaningi badle izithelo kuphela, isinkwa noma isinkwa esinekhofi lokudla okulula, ngokwesibonelo, kepha okuhle kungaba ukwehluka kakhulu nokuletha amaprotheni nakulezi zidlo, ngoba basebenzisa amandla amaningi ukugayeka futhi ande ukusutha.

Izibonelo ezinhle zokudla okulula kungadla ucezu olu-1 lwesinkwa sokudla okusanhlamvu neqanda eli-1 nocezu olu-1 lweshizi, udla iyogathi engenalutho ngamantongomane ambalwa, wenza ipanekuku lonke ngobhanana, isinamoni kanye ne-oatmeal noma wenze isithelo sezithelo esinama-alimondi ambalwa .

Bheka ama-snacks ayisithupha acebile ngamaprotheni.

4. Faka uwoyela womnqumo, amantongomane nembewu

Lokhu kudla kunothe ngamafutha amahle ne-omega-3s, ene-anti-inflammatory, antioxidant action futhi inyusa ukusutha, okusiza umzimba ukuthi usebenze kangcono. Leli qembu lifaka nokudla okufana ne-avokhado, ukhukhunathi, amakinati, ama-alimondi, ibhotela lamantongomane namantongomane.

Ukuwafaka ekudleni, isipuni samafutha omnqumo singangezwa esidlweni sasemini nasekuseni. Ngokudla okulula, ungadla isithelo esingu-1 ngamayunithi ayi-10 wamantongomane noma isipuni esingu-1 sebhotela lamantongomane. Amavithamini angalungiswa nge-avocado bese engeza imbewu yefilakisi, i-chia noma ithanga, ngokwesibonelo, kumasaladi noma okusanhlamvu, eqandeni noma yogurt, ngokwesibonelo.

5. Izithelo zinomkhawulo, ungazenzi ngokweqile

Yize ziphilile, izithelo nazo zinamakhalori kanti ezinye zigayeka kalula. Ngakho-ke, esikhundleni sokudla izithelo ezi-2 noma ezi-3 esidlweni esisodwa, kungcono kakhulu ukudla isithelo esi-1 nesithelo esi-1 sesithelo esomile, ngokwesibonelo, noma nge-yoghurt yemvelo, ngoba lokhu kungeza amafutha amahle namaprotheni, okwenza ukudla kube nomsoco.

Okufanelekile ukuthi kudliwe izithelo ngendlela yazo "emsulwa", ngaphandle kokuba sesimweni sejusi, ngoba ngale ndlela kungenzeka ukuthi kube nemicu emikhulu kunayo yonke, okusiza ekugcineni impilo yamathumbu nokwandisa umuzwa wokusutha . Kunconywa ukuthi kudle izithelo ezi-2 kuya kwezi-3 zezithelo ngosuku.

6. Phuza amanzi nsuku zonke

Kubalulekile ukusebenzisa amanzi ayi-2 kuya ku-2,5 ngosuku. Umbono omuhle ukuthi ungadli uketshezi ngokudla ukuze ugweme ukugcwaliswa nokuthi ungasebenzisi izithako ezifanayo zokudla.

Inketho enhle ukuphuza amanzi kalamula, ngoba kusiza ukugeza ulwanga nokunciphisa isifiso sokudla amaswidi amaningi.

7. Sebenzisa amaprotheni angenamafutha amancane

Amaprotheni abalulekile enqubeni yokunciphisa isisindo njengoba isiza ukukhulisa ukusutha futhi ikwakhele ukwakheka kwesisindo semisipha. Ngakho-ke, okuhle ukuthi kufakwe inyama emhlophe njengenkukhu engenasikhumba kanye ne-turkey, inhlanzi ekudleni kwansuku zonke futhi, uma kwenzeka inyama ebomvu, ukukhetha ukuncishiswa okuncikile.

Ngaphezu kwalokho, kubalulekile futhi ukusebenzisa iqanda, ushizi omhlophe onamafutha aphansi njenge-ricotta noma i-mozzarella, nobisi olunamafutha kanye nemikhiqizo. Okunye ukudla okunothe kakhulu ngamaphrotheni yimidumba efana nobhontshisi, udali kanye namantshontsho, isibonelo, okuhlanganiswe nelayisi kuqinisekisa inani elifanele lamaprotheni.

Bona amanye amathiphu nodokotela wethu wezokudla:

Imenyu yokunciphisa isisindo enempilo

Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 yokwehlisa isisindo okulula nokunempilo:

ukudla	Usuku 1	Usuku 2	Usuku 3
Ukudla kwasekuseni	Ikhofi elimnyama elingenashukela + ubhontshisi ophelele ngezipuni ezimbili ze-ricotta ushizi nge-oregano neqanda eli-1 eliqhuqhiwe	Ikhofi elimnyama elingenashukela + 30g wegranola nenkomishi eyodwa kakhukhunathi noma ubisi lwe-alimondi + 1/2 indebe ye-sitrobheli	1 inkomishi yobisi olusikiwe olungenashukela + 1 iphinathi likabhanana eliphakathi ne-oatmeal nethisipuni eli-1 lebhotela we-cocoa
Isidlo sasekuseni	Izingcezu ezi-2 zamakhabe + amayunithi ayi-10 wamantongomane e-cashew	Ubhanana o-1 ochotshoziwe one-isipuni esingu-1 sebhotela lamantongomane nesinamoni encane	Izingcezu ezi-2 zikaphaya nge-1 ithisipuni ye-chia
Isidlo sasemini sasemini	1 isilwane sesifuba senkukhu esosiwe sihambisana nezipuni eziyi-3 zerayisi onsundu nezipuni ezimbili zebhontshisi + 1 inkomishi yemifino esuswe emafutheni omnqumo + 1 ipheya	1 fillet yezinhlanzi notamatisi no-anyanisi kuhhavini + 1 peach	Isihlungi se-1 sesifuba se-turkey esisikiwe ngamacube asuswe ngemifino ne-quinoa + i-apula elilodwa
Isidlo sasemini	1 iyogathi yemvelo enesipuni esingu-1 soju + amayunithi ayi-10 amakinati	1 inkomishi yetiye le-ginger + 2 ubhontshisi ophelele nezipuni ezi-2 ze-avocado ecubuziwe (no-anyanisi, utamatisi, upelepele kanye nenuthumut	Ukukhishwa oku-1 kwezithelo ezingenashukela i-gelatin + namantongomane ayisithupha

Inani elifakiwe kwimenyu liyahluka ngokuya ngeminyaka, ubulili, ukuzivocavoca umzimba futhi uma unanoma yisiphi isifo esihambisanayo noma cha, ngakho-ke inhloso enhle ukufuna ukuholwa ngudokotela wezokudla ukuze kwenziwe ukuhlolwa okuphelele kanye nohlelo lokudla okunempilo idinga izidingo.

Ngaphezu kwalokho, ukusheshisa ukulahleka kwesisindo, kubalulekile futhi ukuzivocavoca umzimba njalo, njengokuhamba, ukugijima, ukubhukuda noma ukudansa, ngokwesibonelo, ukwenza lo msebenzi imizuzu engama-30 kuye kwengama-60, okungenani kathathu ngesonto.

Ama-diuretic kanye ne-thermogenic teas nawo angafakwa ekudleni, okusiza ekushiseni amafutha futhi kukhuthaze ukwehla kwesisindo. Bona izibonelo zetiye ezilahlekelwa isisindo.

Hlola ulwazi lwakho lokudla okunempilo

Ukuhlola izinga lakho lolwazi ngokuthi kuyini ukudla okunempilo, phendula lo mbuzo osheshayo:

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Hlola ulwazi lwakho!

Qala isivivinyo Kubalulekile ukuphuza amalitha amanzi aphakathi kuka-1.5 no-2 ngosuku. Kepha uma ungathandi ukuphuza amanzi alula, inketho engcono kunazo zonke yile:

• Phuza ijusi yezithelo kodwa ungafaki ushukela.
• Phuza ama-teas, amanzi anamakha noma amanzi akhanyayo.
• Thatha ama-sodas alula noma okudliwayo uphuze ubhiya ongewona utshwala.

Engikudlayo kunempilo ngoba:

• Ngidla isidlo esisodwa noma ezimbili emini ngevolumu ephezulu, ukubulala indlala yami futhi kungadingeki ngidle noma yini enye usuku lonke.
• Ngidla ukudla okunemiqulu emincane futhi ngidla ukudla okucutshunguliwe okuncane njengezithelo nemifino. Ngaphezu kwalokho, ngiphuza amanzi amaningi.
• Njengalapho ngilambile kakhulu futhi ngiphuza noma yini ngesikhathi sokudla.

Ukuze ube nazo zonke izakhi zomzimba ezibalulekile, kungcono:

• Yidla izithelo eziningi, noma ngabe kunguhlobo olulodwa nje.
• Gwema ukudla ukudla okuthosiwe noma ama-cracker agxishiwe bese udla kuphela engikuthandayo, uhlonipha ukunambitheka kwami.
• Yidla kancane konke bese uzama ukudla okusha, izinongo noma amalungiselelo.

Ushokoledi ngu:

• Ukudla okubi okufanele ngikugweme ukuze ngingakhulupali futhi okungalingani ekudleni okunempilo.
• Ukukhetha okuhle kwamaswidi uma kune-cocoa engaphezu kwama-70%, futhi kungakusiza nokuthi wehlise isisindo futhi wehlise isifiso sokudla amaswidi ngokujwayelekile.
• Ukudla okuthi, ngoba kunezinhlobo ezahlukahlukene (ezimhlophe, ubisi noma umnyama ...) kungivumela ukuthi ngenze ukudla okuhlukahlukene kakhulu.

Ukwehlisa isisindo sokudla ukudla okunempilo kumele ngihlale:

• Lamba futhi udle ukudla okungenakuphikisa.
• Yidla ukudla okuluhlaza okwedlulele kanye namalungiselelo alula, afana nosiwe noma aphekiwe, ngaphandle kososo abanamafutha kakhulu nokugwema inani elikhulu lokudla ngakunye.
• Ukuphuza imishanguzo yokwehlisa isifiso sami sokudla noma ukwandisa umzimba wami, ukuze kungigqugquzele.

Ukwenza ukufundwa okuhle ngokudla futhi unciphise isisindo:

• Akufanele neze ngidle izithelo zekhalori kakhulu noma ngabe ziphilile.
• Kufanele ngidle izithelo ezahlukahlukene noma ngabe zinama-caloric kakhulu, kepha kulokhu, kufanele ngidle kancane.
• Amakholori ayinto ebaluleke kakhulu lapho ukhetha isithelo okufanele ngisidle.

Ukufundiswa kabusha kokudla kungukuthi:

• Uhlobo lokudla olwenziwe isikhathi esithile, ukufinyelela nje isisindo osifunayo.
• Okuthile okulungele kuphela abantu abakhuluphele ngokweqile.
• Isitayela sokudla esingakusizi nje kuphela ukufinyelela isisindo sakho esifanele kepha futhi sithuthukisa impilo yakho yonke.

Langaphambilini Okulandelayo