Ukuthola umzimba ofanele kanye nesisindo esifanele yinto iningi labantu eliyifunayo futhi eliyifisayo, futhi ngenxa yalokho bazama ukudla okuningi baze bafinyelele ohlelweni olufanele kubo olungafeza iphupho labo.
I-points diet ingenye yezinhlobo zokudla eziye zazuza impumelelo enkulu ezikhathini zamuva, ikakhulukazi njengoba cishe yonke into ekuyo ivunyelwe inqobo nje uma unamathela kwinombolo edingekayo yamaphuzu osuku.Nakhu konke ofuna ukukwazi ngalolu hlobo ukudla.
Incazelo yamaphuzu okudla
Ukudla kwesiFulentshi kuncike ekudleni ukudla okungokwemvelo okucebile ku-fiber, lapho ama-calories aphansi, futhi kwandisa umuzwa wokusutha isikhathi eside.
Ngesikhathi esifanayo, ukudla okucebile ku-fiber kuthuthukisa impilo yesimiso sokugaya ukudla, futhi akukhuphuli amazinga kashukela ngokuzumayo, kodwa kunalokho kugcinwe emazingeni amahle isikhathi eside ngangokunokwenzeka, okubalulekile ekulawuleni isisindo.
Ukudla kwamaphuzu kuqukethe zonke izakhi kanye nezakhi zemvelo ezidingekayo empilweni nokuphepha komzimba, ngakho-ke ayikho ingozi ekusebenziseni kwayo isikhathi eside.
Ithebula lokudla lamaphuzu alungile
Izakhamzimba zihlukaniswa ekudleni kwamaphuzu ngokuya ngamakhalori aqukethe, futhi ngokufanele inani elithile lamaphuzu libekwe ekudleni ngakunye.
Udokotela unqumela umuntu ngamunye inombolo ethile yamaphuzu angayidla nsuku zonke, ngokusho kwesisindo okufanele siqedwe, kanye nesimo sezempilo somuntu ofuna ukulahlekelwa isisindo sakhe esiningi.
Ungakwazi ukwandisa inani lokudla okudlayo ngosuku uma uqhuba enye yezinhlobo zezemidlalo, njengoba kwandisa amaphuzu nsuku zonke avunyelwe futhi ikuvumela ukuba udle ukudla okwengeziwe.
Ukuze ubale amaphuzu, kufanele wenze okulandelayo:
- Bala isisindo samafutha ngamagremu, bese uhlukanisa umphumela ngo-12.
- Bala ama-calories bese uhlukanisa ngama-50.
- Bala isisindo se-fiber yokudla bese uhlukanisa ngo-5.
- Engeza umkhiqizo wamafutha esinyathelweni sokuqala kumkhiqizo wekhalori esinyathelweni sesibili.
- Bese ususa enanini eliwumphumela wenani le-fibre yokudla esinyathelweni sesi-XNUMX, futhi unamaphuzu akho osuku.
Isibonelo, ungasebenzisa ukudla kwamaphuzu ngethebula elilandelayo:
| ukudla | amaphuzu |
| I-cocoa ngaphandle koshukela noma ubisi | I-spoonful ye-cocoa engenashukela = zero
1 wezipuni ukhokho ngaphandle ushukela = XNUMX |
| Izinhlobo ezahlukene zetiye | uziro |
| Ikhofi nobisi 100 ml | 1 |
| 10 amagremu imbewu | 1.5 |
| i-apula elincane | 1 |
| Izinongo zezinhlobo ezahlukene | uziro |
| Ijusi kalamula | uziro |
| I-yogurt 150 milliliters | 2 |
| 30 amagremu we-feta cheese | 4 |
| a ziwuthenga ngezipuni of imayonnaise | 1 |
| 100 amagremu elayisi eliphekiwe | 2 |
| 100 amagremu ommbila ophekiwe | 1.5 |
| 250 gr isinkwa sommbila | 2.5 |
| 100 amagremu isinkwa esimhlophe | 4 |
| Ucezu olulodwa lwethosti emhlophe | 2 |
| 100 amagremu we-fruit pie | 5.5 |
| Amamililitha angama-200 wejusi yesithelo yemvelo | 1 |
| Imifino ebilisiwe | uziro |
| 7 amayunithi amantongomane | 7 |
| Ikota yenkukhu | 5.5 |
| 120 amagremu of fish fish | 1.5 |
| 120 amagremu we-salmon | 3.5 |
| 100 amagremu amazambane othosiwe | 4 |
| 4 milliliters amafutha yemifino | 1 |
Uhlelo lokusebenza lokudla lwephoyinti
Usebenzisa uhlelo lokusebenza Lamaphuzu Okudla ku-iPhone, ungakwazi ukulandelela ukudla kwakho kwansuku zonke kwekhalori ukuze usize ukulawula isisindo sakho kanye nokuncipha kwesisindo.
Uhlelo lokusebenza lutholakala ngesi-Arabhu nesiNgisi, futhi luhlanganisa ukudla oku-100 okuhlukene, kanye nenani lamakholori ezitsheni zokudla eziyi-1000.
Uhlelo lokusebenza lungakusiza ukuthi ukhethe isidlo esifanele sokudla kwakho ngokuya ngamakhalori.
Izici zokusetshenziswa kwamaphuzu okudla
- Ibala amakhalori.
- Ibala isisindo ekahle.
- Ibala amakhalori adinga ukulahleka ukuze kwehle inani elithile lesisindo.
- Ikunikeza umbono ophelele wesimo somzimba.
- Ungakwazi ukwengeza ukudla kuso.
- Ungangeza izithombe
- Ungakwazi ukwabelana ngalokho ofuna ukwabelana ngakho ezinkundleni zokuxhumana ngakho
Amaphuzu ukudla wokubala
Phakathi kwezinto ezingena ekubaleni ukudla kwamaphuzu iminyaka, isisindo, ubude, ubulili, namazinga omsebenzi wansuku zonke.
Ubudala
- Kusukela eminyakeni eyi-12 kuye kwengama-20, amaphuzu ama-5 angeziwe.
- Kusukela eminyakeni eyi-20 kuye kwengama-35, amaphuzu ama-4 angeziwe.
- Kusukela eminyakeni eyi-35 kuye kwengama-50, amaphuzu ama-3 angeziwe.
- Kusukela eminyakeni engu-50 kuya kwengama-65, amaphuzu amabili anezelwa.
- Ngaphezu kweminyaka engu-65 yengeza iphuzu elilodwa.
isisindo
- Kuwo wonke amakhilogremu angu-10 wesisindo, iphuzu elilodwa lengezwa kulo.Ngakho, kubantu abanesisindo esingamakhilogremu angu-70, isibonelo, amaphuzu angu-7 anganezelwa.
Ubude
- Kubantu abangu-160 cm noma ngaphansi, engeza iphoyinti elingu-XNUMX.
- Kubantu abade kune-160 cm, amaphuzu amabili angeziwe.
umsebenzi wansuku zonke
- Uma kwenzeka ukwehla komsebenzi wansuku zonke, amaphuzu anguziro azobalwa.
- Endabeni yomsebenzi omaphakathi wansuku zonke, iphuzu elilodwa libalwa.
ucansi
- Endodeni ibala amaphuzu ayi-15.
- Kwabesifazane kubalwa amaphuzu ama-5.
Noma ungaya kuwebhusayithi I-Weight Watchers Calculator Bala amaphuzu kalula.
Khomba ukudla okudlayo
Izitsha zamaphrotheni ezingenalutho:
- Amaqanda abilisiwe.
- Inkukhu ngemuva kokukhipha isikhumba iyasiswa noma ibilisiwe.
- Zonke izinhlobo zezinhlanzi eziyosiwe noma ezibilisiwe.
- Imikhiqizo yobisi engenawo amafutha.
Imifino ene-carb ephansi:
- Ukholifulawa, iklabishi kanye ne-broccoli.
- Isipinashi, i-mallow kanye ne-ulethisi.
- utamatisi.
- izaqathi.
- Isilimo esidliwayo esinamagatsha anamanzi, i-parsley ne-coriander.
- Obhontshisi abaluhlaza okotshani.
amafutha anempilo
- izinhlanzi ezinamafutha.
- ukwatapheya
- okudakayo.
- Amafutha e-Olive.
Ama-Carbs Anempilo:
- Okusanhlamvu okuphelele okunjengokolweni, oats, ummbila kanye nequinoa.
- ubhatata.
- irayisi elinsundu
Amaphuzu indlela yokudla
Amaphuzu okudla wuhlobo lokudla lwesiFulentshi olususelwe ekubaleni ama-calories umuntu awadla nsuku zonke ngaphandle kokubheka ikhwalithi, ubuningi noma isikhathi sokudla.
Kulokhu kudla, umuntu uvunyelwe ukudla amaphuzu angu-18, 20, noma angu-22 ngosuku, ngokwesisindo sakhe, ubudala, umsebenzi wansuku zonke, ubulili nobude bakhe.
Ngesikhathi sokubambelela kulokhu kudla, kuvunyelwe ukugcina amaphuzu ambalwa ngosuku olulodwa futhi uwasebenzise ngolunye usuku.Kungenzeka futhi ukuqhuba imidlalo ukwandisa inani lamaphuzu avunyelwe ngosuku.
Ukudla kukhomba umuzwa wami
Ngangisesibhedlela futhi udokotela wangicela ukuba ngilinganise isisindo sami, futhi ngamangala ukuthi sasingu-88 kilograms.
Ngalesosikhathi ngawuzonda umzimba wami, isibhedlela, nonesi owayekala isisindo sami, ngazizwa ngithukuthele kakhulu, lapho ngifika ekhaya umama wangibuza ukuthi nganginovalo ngani, ngase ngimtshela ukuthi kwenzekani.
Wase ethi kimi: Uma lokhu kuyisisindo sakho ngaphandle kokukhulelwa nokuzala, kuyoba njani ngemva kokuba nenani lezingane?!
Ngaqala ukucabanga ngezimo eziphazamisayo, njengesisindo sami esingaphezu kwamakhilogremu angu-100, futhi ngangingakwazi ukunyakaza ngaphandle kosizo, futhi ngangingalali ebusuku ngicabanga ngalokho okufanele ngikwenze ngaphambi kokuba inkinga idlondlobale.
Futhi ngacabanga ngezizathu ezibangela ukuzuza kwesisindo, futhi nganquma ukuyeka i-Indomie, ama-chips, ne-pizza, nokwandisa imifino nezithelo, futhi ngabonisana nodokotela, owanginika ukudla kwamaphuzu.
Okuhlangenwe nakho kwami kokudla kwamaphuzu ngokuningiliziwe
Ngemva kokubala amaphuzu adingekayo nokuzivocavoca, ngakwazi, phakathi nesonto elilodwa, ukunciphisa isisindo sami ngamakhilogremu angu-2.5 ngaphandle kokuswela.
Ngangihamba amakhilomitha amahlanu ngosuku ukuze ngithole ithuba lokudla ushokoledi ngenkathi ngenza ukudla kwamaphuzu ngaphandle kokuthola inombolo edingekayo yamaphuzu.
Amaphuzu okudla Mangaki amathonsi ngeviki?!
Amaphuzu okudla ingenye yezinhlobo ezinempilo zokudla, lapho isisindo sincipha kancane, lapho izinga lisuka kuhhafu wekhilogremu kuya kwekhilogremu eyodwa ngesonto, kodwa umzimba uzinzile, futhi ujabulela impilo, amandla, kanye nezakhi ezidingekayo.
Amaphuzu okudla eRamadan
Ungenza ukudla kwamaphuzu eRamadan ukuze ugweme ukukhuluphala futhi uthole inzuzo enkulu ngokuzila ukudla futhi ujabulele umzimba omncane, kanjena:
ukudla kwasekuseni
Ngaphambi kokuthandaza:
Izinsuku ezi-3 = iphuzu eli-1
Izinkomishi ezimbili zamanzi
Inkomishi yobisi non-fat, itiye noma ikhofi = 2 amaphuzu
Ngemva komthandazo:
Izinkomishi ezimbili zamanzi
Izithelo ezimbili = amaphuzu angu-0
4 isobho ladle = 2 amaphuzu
3 ama-samosa kuhhavini = amaphuzu angu-3
Ukudla okulula ngemva kwamahora amathathu
Izinkomishi ezimbili zamanzi
Inkomishi yobisi non-fat = 2 amaphuzu
Izithelo = 0 amaphuzu
Izinkomishi ezimbili zamanzi
Suhoor
Izithelo ezimbili = 0
Isemishi likashizi = amaphuzu angu-6
Isiphuzo se-Herbal ngaphandle koshukela
Amaphuzu okudla eRamadan isipiliyoni sami
Ngaqala ukudla amaphuzu kusukela ngenyanga ka-Rajab, futhi ngaqhubeka nayo phakathi nenyanga ye-Ramadan, njengoba ukuzila akuthinti inani lamaphuzu nsuku zonke, futhi kungasethwa ngezikhathi zasekuseni ngaphandle kwenkinga.
Nakuba ngangingazivocavoci phakathi neRamadan, ngakwazi nokunciphisa isisindo sami ngamakhilogremu angaba mathathu phakathi nenyanga kaRamadan ngokudla ngamaphuzu, futhi ngathola idili ngomzimba omuhle.
Amaphuzu okudla kwabesifazane abakhulelwe
Lokhu kudla kwasungulwa nguGuido Razoli, uthi inkolelo-mbono yakhe isuselwe ekutheni umzimba ongawatholi amakhalori udinga izindawo zokungcebeleka ukuze uthole amafutha agciniwe, anciphisa isisindo somzimba.
Abesifazane abakhulelwe kufanele badle amaconsi angama-40 kuya kwangu-60 nsuku zonke, futhi baprakthize lokhu kudla izinsuku eziyisithupha ngesonto, nosuku lokuphumula.
Kulolu hlelo, owesifazane okhulelwe kufanele ehlise amakhabhohayidrethi kanye namafutha enziwe, futhi athembele ekudleni okunempilo nokungokwemvelo.Izibonelo ezingasetshenziswa ekulungiseni amaphuzu okudla yilezi:
- 100 amagremu esibindi = 6 amaphuzu
- 100 amagremu isoseji = 1 iphuzu
- 100 amagremu of caviar = 1 iphuzu
- 100 amagremu of salmon ugwayi = 0 amaphuzu
- 100 amagremu we tuna emafutheni yemifino = 1 iphuzu
- Ibhodwe lomhluzi = amaphuzu angu-0
- 60 amagremu spaghetti namaqanda abilisiwe = 8 amaphuzu
- 100 amagremu ubhontshisi = 8 amaphuzu
Abesifazane abakhulelwe akufanele balandele noma yikuphi ukudla okuhloswe ukunciphisa isisindo ngaphandle kokubonisana nodokotela ochwepheshe kuze kube yilapho isikhathi sokukhulelwa siqedwa ngempilo nokuphila kahle futhi ngaphandle kwezinkinga.
Amaphuzu okudla okuncelisa ibele
Owesifazane oncelisayo angakwazi futhi ukwenza ukudla kwamaphuzu ngokwengeza amaphuzu amane ezinombolweni ezilandelayo ngokwesisindo:
- Kusukela ku-50 - 68 kilogram = amaphuzu angu-18 (ama-calories angu-900)
- Kusukela ku-68 - 78 kilogram = amaphuzu angu-20 (ama-calories angu-1000)
- Kusukela ku-78 - 90 kilogram = amaphuzu angu-22 (ama-calories angu-1100)
- Kusukela ku-90 - 101 kilogram = amaphuzu angu-24 (ama-calories angu-1200)
- Kusukela ku-101 - 112 kilogram = amaphuzu angu-26 (ama-calories angu-1300)
- Kusukela ku-112 - 124 kilogram = amaphuzu angu-28 (ama-calories angu-1400)
- Kusukela ku-124 - 135 kilogram = amaphuzu angu-29 (ama-calories angu-1450)
- Kusukela ku-135 - 146 kilogram = amaphuzu angu-30 (ama-calories angu-1500)
- Kusukela ku-146 - 158 kilogram = amaphuzu angu-31 (ama-calories angu-1550)
- Amakhilogremu angaphezu kuka-158 = amaphuzu angu-32 (ama-calories angu-1600)
Ukudla kwesiFulentshi
Ukudla kwesiFulentshi noma ukudla kwamaphuzu wesiFulentshi kuwukudla okuncike kakhulu kumakholori adliwayo ngosuku, futhi kusetha isethi yamaphuzu afanele umuntu ngamunye ngokosayizi wakhe, ubudala, ubulili, nomsebenzi.
Ukuzivocavoca isigamu sehora kungakunika amaphuzu ayi-10 ebhonasi, okusho ukuthi ungathola uphudingi omnandi noma ukudla.
Futhi kunosuku olwaziwa ngokuthi (usuku lokumosha ukudla) kuwo wonke amaviki, ngakho-ke lapho amaphuzu akho eyancipha kuzo zonke ezinye izinsuku zeviki, ungadla kakhulu okumnandi nokumnandi ngalolu suku.
Lokhu kudla akubandakanyi noma iyiphi into ebalulekile yokudla okunomsoco, ngakho-ke kungenziwa esikhathini eside noma kubhekwe njengephethini yokudla ukuze kuqiniswe isisindo.
Ukudla kwamaphuzu e-French
Uma uzijwayeza ukudla kwamaphuzu aseFrance, ungakhuphula iphesenti lalokho okudlayo emicu yemvelo iye ezingeni eliphezulu kakhulu ukuze unciphise isidingo somzimba sokudla okunothe ngama-kilojoule ngokwandisa okudlayo nsuku zonke kwemifino, izithelo nokusanhlamvu.
Isici esibaluleke kakhulu salolu hlelo ukuguquguquka, njengoba ungakwazi ukuhlukanisa ukudla okudla nsuku zonke inqobo nje uma unamathela kumaphuzu anqunyiwe, futhi ukuvivinya umzimba kwandisa isabelo sakho sansuku zonke samaphuzu.
Uhlelo lwamaphuzu okudla kwesiFulentshi lunempilo futhi luhlinzeka umzimba ngezakhi ezidingekayo futhi lungakwazi ukunamathela ngokuhamba kwesikhathi futhi ulahlekelwe isisindo kancane kancane futhi kancane kancane.
Ukudla kwesi-French kukhomba isipiliyoni sami
U-Asma uthi:
Uma ungenakho ukuzimisela nokuphikelela ukuze ufinyelele isisindo esifanele, akekho ongakusiza, noma uya emakilabhini ahamba phambili noma odokotela abakhulu nababonisi, umuntu ngeke akwazi ukubuyisa isisindo esifanelekile ngaphandle kokuthi isifiso nesifiso sokwenza njalo.
Kunezinto ezilula ezingasiza, njengokwehla nokwenyuka izitebhisi nokugwema ukudla okungenamsoco okunothe ngama-kilojoule afana nesoda, amafutha e-trans kanye nesitashi esishibhile.
U-Asma uqinisekisa ukuthi wayethanda umzimba ofanele womunye wabaculi, futhi wanquma ukufana naye, kodwa uyazi ukuthi lo mzimba ungatholakala kuphela ngokukhathala, ngakho-ke wanquma, ngemva kokusesha ku-intanethi nokufunda okuningi futhi. ukubonisana okukhethekile, ukuqalisa ukudla kwamaphuzu aseFrance.
Futhi uyakuqinisekisa ukuthi selokhu abuyelwa yisisindo esifanele, useze waba muhle kunoma iyiphi ingubo ayigqokile, noma ngabe isikibha esishibhile, abantu sebeqala ukumbuza ukuthi lezi zingane abafowabo noma umyeni wakhe. ubaba, njengoba wayebukeka emncane, emuhle kakhulu, futhi esezingeni eliphezulu futhi esebenza.
Ngokuqondene no-Afnan, uthi
Waqala ukudla kwamaphuzu futhi walinganisa amakhilogremu angu-80, futhi phakathi nezinyanga eziyisithupha wakwazi ukulahlekelwa ngamakhilogremu angu-15 futhi waphinde wazuza ubungqabavu nokuzethemba kwakhe.
Kusho uShaima
Ukuthi ubude bakhe buyi-158 futhi isisindo sakhe ngesikhathi eqala ukudla kwamaphuzu sasingamakhilogremu angu-75, futhi ngemva kwamasonto amabili eqhuba ukudla kwamaphuzu aseFrance wakwazi ukunciphisa isisindo sakhe ngaphakathi kwemingcele ye-2 kilogram, futhi ucela wonke umuntu ukuba athandaze. ukuze aqedele akuqalile futhi afinyelele isisindo esifanele asiphuphayo.
LaraEminyakeni engu-4 edlule
Ingabe Ukudla kweRamadan Isebenza ngempela futhi ukuncipha kwesisindo