Imiphumela yokudla ngokushesha - Umuntu kufanele adle kakhulu ngaphandle kokudinga!

-Delile

• 1. Ukuzuza kwesisindo
• 2. Ukugaya kabi
• 3. Isisu esivuvukile
• 4. Ukwanda kwengozi yesifo senhliziyo
• 5. Ukwanda kwengozi yesifo sikashukela
• Okufanele ukwenze ukuze udle kancane

Ukudla ngokushesha hhayi ukuhlafuna ngokwanele, ngokuvamile, kubangela ukuthi kudliwe ama-calories amaningi futhi ngakho-ke kukwenza ukhuluphale ngaphezu kokukhiqiza ezinye izinkinga njengokugaya ukudla okungafanele, isilungulela, igesi noma isisu esiqunjelwe, ngokwesibonelo.

Ukudla ngokushesha kakhulu kusho ukuthi isisu asinaso isikhathi sokuthumela izimpawu ebuchosheni ukuthi sigcwele nokuthi sekuyisikhathi sokuma, okuvame ukuthatha imizuzu eyi-15 kuye kwengama-20, okuholela ekudleni okukhulu.

Ngakho-ke, eminye imiphumela yokudla ngokushesha ingaba:

1. Ukuzuza kwesisindo

Ingqondo nesisu kuyasebenzisana ukulawula inkanuko, kepha le nqubo ayenzeki ngokushesha. Uma udla masinyane, izimpawu ezisuthayo azivunyelwe ukudluliselwa ebuchosheni, okuthatha imizuzu eyi-15 kuye kwengama-20 ukufika, okukhombisa ukuthi akusadingeki kudla ngoba vele sekugcwele. Lokhu kubangela ukuthi kudliwe inani elikhulu lokudla, kudle amakhalori amaningi kunalokho okudingwa ngumzimba, ukugcine ngendlela yamafutha futhi kudale ukuthi umuntu agqoke.

2. Ukugaya kabi

Uma udla ngokushesha, kunengozi eyengeziwe yokugaya ukudla, ngoba ukudla akuhlafunwa kahle, kuthatha isikhathi eside ukugaywa yisisu, okwenza izimpawu ezifana nokuzwa okuvuthayo, isilungulela, i-reflux nomuzwa osindayo wesisu, ngokwesibonelo.

3. Isisu esivuvukile

Iqiniso lokudla ngokushesha kakhulu lingadala ukubambeka esiswini, ngenxa yezici ezimbili, okokuqala ukuthi inqubo yokugayeka ihamba kancane, ngokugwinya izingcezu ezinkulu zokudla, okwenza ukuhamba kwamathumbu kwehle, futhi okwesibili, kulula kakhulu ukugwinya umoya obanga isisu sivuvukale, kubangele ukubopha kanye negesi.

4. Ukwanda kwengozi yesifo senhliziyo

Njengoba ukudla ngokushesha kungaholela ekutholeni isisindo, kunengozi eyengeziwe yokuhlaselwa yisifo senhliziyo, ikakhulukazi uma amafutha aqoqana endaweni yesisu. Lokhu kungenxa yokuthi ukweqisa kwamafutha egazini kusiza ukwakhiwa kwamapuleti anamafutha angavimbela ukudlula kwegazi futhi ahlukanise futhi avimbe nemikhumbi, okwenza isifo sohlangothi noma i-infarction, isibonelo.

Ngokuvamile, ezinye izifo ezihlobene zifaka phakathi, umfutho wegazi ophakeme, ukwanda kwama-triglycerides egazini, ukwanda kwe-cholesterol embi nokuncipha kwe-cholesterol enhle.

5. Ukwanda kwengozi yesifo sikashukela

Ukudla ngokushesha kudala i-hormone ebizwa nge-insulin, enesibopho sokulawula ukufakwa kukashukela egazini kumaseli, ukukhuphula amazinga egazi ngokushintsha inani likashukela egazini, elihlangana nokukhuphuka kwesisindo namafutha esiswini angakhula ngokuhamba kwesikhathi isifo sikashukela.

Okufanele ukwenze ukuze udle kancane

Amanye amathiphu wokudla kancane, ukuthuthukisa ukugaya kanye nokwehlisa ingozi yokukhuluphala afaka:

• Nikela ekudleni okungenani imizuzu engama-20, endaweni ethulile nenokuthula;
• Ukugxila ekudleni, ukugwema iziphazamiso, njengokudla phambi kwethelevishini noma etafuleni lomsebenzi, isibonelo;
• Sika ukudla kube izingcezu ezincane, ukuze kube lula ukuhlafuna;
• Misa phakathi komlomo ngamunye, ukukhombisa ukuthi igcwele noma cha;
• Hlafuna cishe izikhathi ezingama-20 kuya kwezingama-30 ukudla; nakulokho kudla okuthambile ngokungaguquguquki, cishe izikhathi ezi-5 kuye kwezingu-10.

Ngaphezu kwalokho, kukhona amanye amasu, njengokuzindla nge-tangerine, lapho kunconywa ukuthi udle isithelo kancane, ubheke inqubo yemvelo ukusikhiqiza nomsebenzi odingekayo ukufinyelela etafuleni, unuke iphunga lawo futhi uwunambithe. ukunambitheka okumnandi ne-citrus.