Ukudla Ukudla Okufanele Ukuzivocavoca

-Delile

• Qala kahle
• Bala ama-carbohydrate angakwesokudla
• Pakisha amaprotheni ekudleni nasekudleni kwakho
• Thuthukisa ukudla kwakho izithelo nemifino
• Khetha amafutha enempilo
• Futhisa ngaphambi kokuzivocavoca
• Ubhanana
• Amajikijolo, amagilebhisi namawolintshi
• Amantongomane
• Ibhotela yamantongomane
• Musa ukusika amakhalori amaningi kakhulu
• Ukulinganisela kuyisihluthulelo

Ukudla okunomsoco kubalulekile ekuqineni komzimba

Ukudla ukudla okunomsoco ongakusiza kungakusiza uthole ama-calories nezakhi ozidingayo ukuze uvuselele imisebenzi yakho yansuku zonke, kufaka phakathi ukuzivocavoca umzimba njalo.

Uma kukhulunywa ngokudla ukudla ukuze uvuselele ukusebenza kwakho kokuvivinya umzimba, akulula njengokukhetha imifino kunamadonathi. Udinga ukudla izinhlobo zokudla ezifanele ngesikhathi esifanele sosuku.

Funda ngokubaluleka kokudla kwasekuseni okunempilo, ukudla okulula kokuzivocavoca, nezinhlelo zokudla.

Qala kahle

Ukudla kwakho kokuqala kosuku kubalulekile.

Ngokwesihloko esishicilelwe kwiHarvard Health Letter, ukudla ibhulakufesi njalo kuhlotshaniswa nengozi ephansi yokukhuluphala, isifo sikashukela nesifo senhliziyo. Ukuqala usuku lwakho ngokudla okunempilo kungasiza ekugcwaliseni ushukela wegazi lakho, odinga umzimba wakho ukunika amandla imisipha yakho nobuchopho.

Ukudla isidlo sasekuseni esinempilo kubaluleke kakhulu ezinsukwini lapho ukuzivocavoca ku-ajenda yakho. Ukweqa ukudla kwasekuseni kungakushiya uzizwa unekhanda elinciphile noma ukhathele ngenkathi usebenza.

Ukukhetha uhlobo olufanele lokudla kwasekuseni kubalulekile. Abantu abaningi kakhulu bathembele kuma-carbohydrate alula ukuqala usuku lwabo. I-bagel emhlophe ecacile noma idonathi ngeke ikugcine uzizwa ugcwele isikhathi eside.

Uma kuqhathaniswa, ibhulakufesi eline-fiber- ne-protein elinothile lingavikela indlala isikhathi eside futhi linikeze amandla owadingayo ukuze uvivinye umzimba.

Landela lezi zeluleko zokudla isidlo sasekuseni esinempilo:

• Esikhundleni sokudla okusanhlamvu okugcwele ushukela okwenziwe okusanhlamvu okucwengiwe, zama i-oatmeal, i-oat bran, noma okunye okusanhlamvu okusanhlamvu okuphelele okune-fiber eningi. Bese, phonsa amaprotheni, njengobisi, iyogathi, noma amantongomane aqoshiwe.
• Uma wenza ama-pancake noma ama-waffles, shintsha okunye kofulawa wezinhloso zonke ngokukhetha okusanhlamvu okuphelele. Ngemuva kwalokho, gxuma ushizi we-cottage ku-batter.
• Uma ukhetha i-toast, khetha isinkwa sikakolweni wonke. Bese uyihlanganisa neqanda, ibhotela lamantongomane, noma omunye umthombo wamaprotheni.

Bala ama-carbohydrate angakwesokudla

Ngenxa yokudla okuphansi kwe-carb fad, ama-carbohydrate athole i-rap embi. Kodwa ama-carbohydrate awumthombo oyinhloko wamandla omzimba wakho. Ngokusho kweMayo Clinic, cishe amaphesenti angama-45 kuye kwangama-65 wekhalori yakho yansuku zonke kufanele ivele kuma-carbohydrate. Lokhu kuyiqiniso ikakhulukazi uma uzivocavoca umzimba.

Ukudla uhlobo olufanele lwama-carbohydrate kubalulekile. Abantu abaningi bathembele kuma-carbs alula atholakala kumaswidi nasekudleni okusetshenzisiwe. Esikhundleni salokho, kufanele ugxile ekudleni ama-carbs ayinkimbinkimbi atholakala okusanhlamvu okuphelele, izithelo, imifino nobhontshisi.

Izinhlamvu eziphelele zinamandla amaningi okuhlala kunezinhlamvu ezihlanjululwe ngoba uzigaya kancane.

Bangakusiza uzizwe ugcwele isikhathi eside futhi unike umzimba wakho umzimba usuku lonke. Zingasiza futhi ukuzinzisa amazinga kashukela egazini lakho. Ekugcineni, lezi zinhlamvu zekhwalithi zinamavithamini namaminerali owadingayo ukuze ugcine umzimba wakho usebenza kahle.

Pakisha amaprotheni ekudleni nasekudleni kwakho

Amaprotheni ayadingeka ukusiza ukugcina umzimba wakho ukhula, unakekelwa futhi ulungiswa. Isibonelo, i-University of Rochester Medical Center ibika ukuthi amangqamuzana abomvu egazi ayafa ngemuva kwezinsuku ezingaba ngu-120.

Amaprotheni nawo abalulekile ekwakheni nasekulungiseni imisipha, okusiza ukuthi ujabulele izinzuzo zokuzivocavoca kwakho. Kungaba umthombo wamandla lapho ama-carbohydrate eswele, kepha akuwona umthombo omkhulu kaphethiloli ngesikhathi sokuzivocavoca umzimba.

Abantu abadala kudingeka badle cishe u-0.8 amagremu wamaprotheni ngosuku ngalunye lwekhilogremu lomzimba wabo, kubika i-Harvard Health Blog. Lokho kulingana cishe no-0.36 amagremu wamaprotheni kuyo yonke iphawundi yesisindo somzimba. Ukuzivocavoca nabantu abadala abadala bangadinga ngisho nangaphezulu.

Amaprotheni angavela ku:

• izinkukhu, njengenkukhu ne-turkey
• inyama ebomvu, njengenyama yenkomo newundlu
• izinhlanzi, njenge-salmon ne-tuna
• ubisi, njengobisi neyogathi
• imidumba, njengobhontshisi nodali
• amaqanda

Ukuze uthole izinketho ezinempilo kunazo zonke, khetha amaprotheni anciphile anamafutha agcwele futhi adlulisiwe. Nciphisa inani lenyama ebomvu nenyama esetshenzisiwe oyidlayo.

Thuthukisa ukudla kwakho izithelo nemifino

Izithelo nemifino kuyimithombo ecebile ye-fiber yemvelo, amavithamini, amaminerali, namanye amakhompiyutha umzimba wakho odinga ukusebenza kahle. Futhi anama-calories amancane namafutha.

Lwela ukugcwalisa uhhafu wepuleti lakho ngezithelo nemifino esidlweni ngasinye, kuncoma uMnyango Wezolimo wase-United States.

Zama "ukudla uthingo" ngokukhetha izithelo nemifino yemibala ehlukene. Lokhu kuzokusiza ukuthi uthokozele uhla oluphelele lwamavithamini, amaminerali, kanye nama-antioxidants onikezwa indawo yokukhiqiza.

Njalo lapho uya esitolo, cabanga ngokukhetha isithelo esisha noma imifino ozozama ngayo. Okokudla okulula, gcina izithelo ezomisiwe esikhwameni sakho sokuzivocavoca kanye nemifino eluhlaza efrijini.

Khetha amafutha enempilo

Amafutha angagcotshwanga angasiza ukunciphisa ukuvuvukala futhi anikeze ama-calories.

Ngenkathi amafutha engukaphethiloli oyinhloko wokuzivocavoca nge-aerobic, sinokuningi okugcinwe emzimbeni ukuphehla ngisho nokuzivocavoca okude kakhulu. Kodwa-ke, ukuthola amafutha angenashukela aphilile kusiza ukuhlinzeka ngama-acids anamafutha abalulekile namakhalori wokugcina uhamba.

Izinketho ezinempilo zifaka:

• amantongomane
• imbewu
• ukwatapheya
• iminqumo
• amafutha, njengamafutha omnqumo

Futhisa ngaphambi kokuzivocavoca

Uma kukhulunywa ngokubhebhethekisa ngaphambi noma ngemuva kokuzivocavoca, kubalulekile ukufeza ibhalansi elungile lama-carbs namaprotheni. Ukudla okulula ngaphambi kokuzivocavoca okuhlanganisa ama-carbohydrate namaprotheni kungakwenza uzizwe unamandla kakhulu kunokudla okungenamsoco okwenziwe ngoshukela olula kanye namafutha amaningi.

Cabanga ukubeka isikhwama sakho sokuzivocavoca kanye nesiqandisini ngezinye zalezi zidliwayo ezilula:

Ubhanana

Ubhanana ugcwele i-potassium ne-magnesium, okuyizakhamzimba ezibalulekile ongazithola nsuku zonke. Ukudla ubhanana kungasiza ukugcwalisa lawa amaminerali ngenkathi unikeza ushukela wemvelo ukukhuthaza ukuzivocavoca kwakho. Ukuze uthole amaprotheni, engeza ubhanana wakho ngokufakwa ibhotela lamantongomane.

Amajikijolo, amagilebhisi namawolintshi

Lezi zithelo zigcwele amavithamini, amaminerali namanzi. Zilula emathunjini akho, zikunike amandla asheshayo, futhi zikusize ukuthi uhlale unamanzi. Cabanga ukuwahlanganisa ne-yogurt ye-protein.

Amantongomane

Amantongomane angumthombo omuhle wamafutha anempilo yenhliziyo futhi ahlinzeka ngamaprotheni nezakhi zomzimba ezibalulekile. Bangakunika umthombo wamandla aqhubekayo wokuzivocavoca kwakho.

Bhanqa nezithelo ezintsha noma ezomisiwe ukuze uthole isilinganiso esinempilo sama-carbohydrate. Noma kunjalo, hlola lezi zinketho ukuze ubone ukuthi zihlala kanjani. Ukudla okunamafutha amaningi kunganciphisa ukugaya, futhi kungenza ukudla kuhlale esiswini sakho isikhathi eside kakhulu uma ukujima kwakho kukhuphuka ngokushesha.

Ibhotela yamantongomane

Izitolo eziningi zokudla zithwala amaphakethe asebenza bodwa webhotela lamantongomane angadingi isiqandisi futhi angagcinwa kalula esikhwameni sokuzivocavoca. Ukuze uthole i-combo enhle kakhulu ye-protein-carbohydrate, ungasakaza ibhotela le-peanut ku:

• i-apula
• ubhanana
• ama-crackers okusanhlamvu okuphelele
• ucezu lwesinkwa sokudla okusanhlamvu

Uma ungayithandi ibhotela lamantongomane, zama ibhotela le-almond, ibhotela le-soy, noma ezinye izindlela ezicebile zamaprotheni.

Musa ukusika amakhalori amaningi kakhulu

Uma uzama ukunciphisa isisindo noma ukukhipha umzimba wakho, ungahle ulingeke ukuthi usike ithani lama-calories ekudleni kwakho. Ukusika ama-calories kuyingxenye eyinhloko yokwehlisa isisindo, kodwa kungenzeka ukuthi uye kude kakhulu.

Ukudla kwesisindo akufanele neze kukushiye uzizwa ukhathele noma ugula. Lokho kuyizimpawu zokuthi awutholi amakhalori owadingayo ngempilo enhle nokuqina komzimba.

Ngokusho kwe, ukudla okuqukethe ama-calories ayi-1,200 kuya ku-1,500 nsuku zonke kufanelekile kwabesifazane abaningi abazama ukunciphisa isisindo ngokuphepha. Ukudla okunama-calories ayi-1,500 kuya ku-1,800 nsuku zonke kufanelekile emadodeni amaningi azama ukukhipha amakhilogremu amaningi.

Uma usebenza kakhulu noma ungafuni ukwehlisa isisindo ngenkathi uthola ukuqina, kungadingeka ukuthi udle ama-calories amaningi. Khuluma nodokotela wakho noma isazi sokudla ukuze ufunde ukuthi mangaki amakhalori owadingayo ukuze usekele imigomo yakho yokuphila nokuqina.

Ukulinganisela kuyisihluthulelo

Njengoba uzinza indlela yokuphila esebenzayo, cishe uzothola ukuthi ikuphi ukudla okunika amandla kakhulu futhi okunemiphumela emibi. Ukhiye ukufunda ukulalela umzimba wakho nokulinganisa lokho okuzwakala kulungile nalokho okulungele wena.

Landela lezi zeluleko:

• Hlela ukwenza ibhulakufesi libe yingxenye yenkambiso yakho.
• Khetha ama-carbohydrate ayinkimbinkimbi, imithombo yamaprotheni anciphile, amafutha anempilo, nezinhlobonhlobo zezithelo nemifino.
• Thenga ifriji yakho kanye nesikhwama sokuzivocavoca ngokudla okulula kokuzivocavoca.

Ibhalansi elungile lama-carbohydrate, amaprotheni, nezinye izakhamzimba kungasiza ukukhuphula umkhuba wakho wokuzivocavoca umzimba.