Ukudla ukuze wome futhi ulahlekelwe yisisu
-Delile
- Ukudla okuvunyelwe
- Amaprotheni:
- Amafutha amahle:
- Izithelo nemifino:
- Ukudla kwe-Thermogenic:
- Ukudla Okungavunyelwe
- Imenyu yokudla ukuze ulahlekelwe yisisu
- Ukudla ukuze ulahlekelwe yisisu futhi uthole isisindo somzimba
- Uma ujahe ukunciphisa isisindo, bona nokuthi Ungasilahla kanjani isisu ngesonto.
Ekudleni ukuze ulahlekelwe yisisu, umuntu kufanele anciphise ukusetshenziswa kokudla okune-carbohydrate eningi, njengelayisi, amazambane, isinkwa kanye nama-crackers. Ngaphezu kwalokho, kuyadingeka futhi ukuqeda amaswidi, ukudla okuthosiwe kanye nokusetshenziswa kokudla okwenziwe njengososeji, izinongo eziyimpuphu kanye nokudla okubandayo okufriziwe.
Ngaphezu kokudla, kubaluleke kakhulu futhi ukuzivocavoca nsuku zonke, ngoba kuvusa ukushiswa kwamafutha futhi kusheshise imetabolism yakho. Bona ngezansi ukuthi yikuphi ukudla okufanele kufakwe noma kususwe kwimenyu.
Ukudla okuvunyelwe
Ukudla okuvunyelwe nokusetshenziselwa ukusiza ukomisa isisu yile:
Amaprotheni:
Ukudla okunothile ngamaphrotheni, njengenyama, amaqanda, inkukhu, inhlanzi kanye noshizi, kusiza ukusheshisa imetabolism futhi kuvuse nokugcinwa kwemisipha. Ngaphezu kwalokho, ukucutshungulwa kwamaprotheni emzimbeni kudla ama-calories amaningi futhi kwandisa ukusutha, njengoba kuthatha isikhathi eside ukugaya.
Amafutha amahle:
Amafutha atholakala ekudleni okunjengezinhlanzi, amantongomane, amakinati, u-oyili we-olive kanye nembewu efana ne-chia ne-flaxseed, futhi kuthanda ukwehla kwesisindo ngokunciphisa ukuvuvukala emzimbeni nokukhuthaza ukukhiqizwa kwamahomoni.
Ngaphezu kwalokho, amafutha we-bos futhi enza ngcono ukuhamba kwamathumbu futhi akunikeze ukusutha okwengeziwe.
Izithelo nemifino:
Izithelo nemifino zicebile ku-fiber namavithamini namaminerali athuthukisa imetabolism futhi asebenze njengama-antioxidants, asiza umzimba ukuthi usebenze kahle futhi uvimbele izifo.
Kufanele njalo udle izithelo ezintsha ezi-2 kuya kwezi-3 ngosuku, ngaphezu kokufaka imifino nemifino ngesidlo sasemini nangesidlo sakusihlwa.
Ukudla kwe-Thermogenic:
Ukudla kwe-Thermogenic kusiza ukusheshisa imetabolism futhi kukhuthaze ukushiswa kwamafutha, kube usizo olukhulu ekushisweni kwamafutha esiswini.
Okunye kwalokhu kudla ikhofi elingenashukela, ujinja, itiye eliluhlaza, upelepele nesinamoni, futhi kungadliwa ngendlela yetiye, kuhlangene namanzi aluhlaza noma kusetshenziswe njengesinongo ekudleni. Bona uhlu oluphelele lokudla kwe-thermogenic.
Ukudla Okungavunyelwe
Ukomisa isisu, gwema ukudla okulandelayo:
- Izinhlamvu ezicolisisiwe: irayisi elimhlophe, ipasta emhlophe, ufulawa omhlophe kakolweni, izinkwa, amakhekhe, amakhukhi ne-pasta;
- Uswidi: ushukela wazo zonke izinhlobo, uphudingi, ushokoledi, amakhukhi, amajusi aselungisiwe nekhofi elenziwe kamnandi;
- Inyama elungisiwe: isoseji, isoseji, ibologna, ubhekeni, isalami, iham kanye nebele le-turkey;
- Izilimo eziyizigaxa nezimpande: amazambane, ubhatata, umdumbula, ama-yam kanye nama-yam;
- Ukudla okusawoti nosawoti: isinongo esidayisiwe, isosi yaseWorcestershire, isosi yesoya, ama-noodle asheshayo, ukudla okulungiselelwe okubandayo;
- Abanye: iziphuzo ezibandayo, iziphuzo ezidakayo, ukudla okuthosiwe, i-sushi, i-açaí enoshukela noma isiraphu ye-guarana, amasobho ompuphu.
Imenyu yokudla ukuze ulahlekelwe yisisu
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezintathu yokudla ukuze ulahlekelwe yisisu:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | ikhofi elingenashukela + amaqanda ama-2 aqhekeziwe ngotamatisi ne-oregano | 1 iyogathi yemvelo + 1 ikhola lesobho loju + ucezu olu-1 lweshizi iMinas noma i-rennet | 1 inkomishi yesinamoni netiye likajinja + ucezu olu-1 lwesinkwa esigcwele iqanda |
| Isidlo sasekuseni | 1 ingilazi yejusi eluhlaza nge-kale, uphayinaphu nojinja | 1 isithelo | Amantongomane ayi-10 cashew |
| Isidlo sasemini sasemini | Isikhunta esingu-1 senkukhu kutamatisi isosi + 2 ikhola lesobho elayisi elinsundu + nesaladi eluhlaza | inyama ephekwe ngamacube + iklabishi eboshiwe emafutheni omnqumo + 3 col wesobho kabhontshisi | Ucezu olulodwa lwenhlanzi eyosiwe + imifino esusiwe + izithelo eziyi-1 |
| Isidlo sasemini | 1 i-yogurt ecacile + 1 ithisipuni ye-chia noma imbewu yefilakisi | ikhofi elingenashukela + iqanda eli-1 + nocezu lweshizi olungu-1 | 1 ingilazi yejusi eluhlaza + amaqanda ezigwaca abilayo ama-6 |
Bona imenyu yezinsuku ezingu-7 ku: Qedela uhlelo lokulahlekelwa isisu ngeviki elingu-1.
Kubalulekile ukukhumbula ukuthi lokhu kudla kuqukethe amakhalori ambalwa nokuthi konke ukudla kufanele kuhambisane nesazi sokudla, esizoguqula imenyu ngokuya ngezidingo nezintandokazi zomuntu ngamunye.
Ukudla ukuze ulahlekelwe yisisu futhi uthole isisindo somzimba
Ekudleni ukuze ulahlekelwe yisisu futhi uthole imisipha, imfihlo ukukhulisa ukuzivocavoca umzimba nokudla ukudla okunothe kakhulu kwamaprotheni usuku lonke, njengenyama, amaqanda noshizi.
Ukuzuza isisindo, okuhle ukuthi konke ukudla kunamaprotheni afakiwe, nokuthi kufika emahoreni ama-2 ngemuva kokuqeqeshwa kukhona ukusetshenziswa okuhle kwamaprotheni afana nenyama, ama-sandwich, amaqanda abilisiwe noma izithasiselo eziyimpuphu, njenge-whey protein. Bona izibonelo zokudla okulula okunamaprotheni.
Bukela ividiyo bese uthola amathiphu amathathu ayisisekelo okomisa isisu sakho:
Uma ujahe ukunciphisa isisindo, bona nokuthi Ungasilahla kanjani isisu ngesonto.
Okuthunyelwe Okudumile
Diflunisal
