Abanye abantu bangase bacabange ukuthi ukulandela ukudla okunempilo ukuze ulondoloze isisindo kungenye yezinto eziqinile noma okudinga imingcele noma ukuncishwa ukudla okuthandayo.
Ukudla ukudla okunempilo akufanele kube inkimbinkimbi, kodwa kunendaba ebaluleke kakhulu, okuwukudla kwakho kanye nendlela yokuphila ngokujwayelekile, lokhu kuvimbela ukukhuluphala nokuhlala unempilo, kuwumuzwa omuhle ukuba namandla engeziwe, uthuthukise impilo yakho futhi uthuthukise impilo yakho. isimo sengqondo, ngakho-ke ake sijwayelane kulesi sihloko Sendlela yokulandela ukudla okunempilo, okunomsoco nokunempilo, kanye nolwazi olubaluleke kakhulu kulokho.
Ngikwenza kanjani ukudla okunempilo?
Isihluthulelo sangempela sokwenza ukudla okunempilo ukudla inani elifanele lama-kilojoule, ngakho ukulinganisa izinga lamandla kanye nokudla inani elilinganiselwe lama-kilojoule kuyisisekelo sokudla okunempilo, isibonelo uma uphuza noma udla okungaphezu kwalokho okushiwo umzimba. izidingo, khona-ke isisindo ngokwemvelo sizokhula ngoba izinga lamandla lingaphansi kwalokho okugcinwe amafutha omzimba.
Ngaphezu kokudla izinhlobonhlobo zokudla ukuze uqiniseke ukuthi uthola ukudla okunomsoco futhi umzimba wakho uthola lokho okudingayo kulezo misoco.
Kunconywa ukuthi amadoda adle cishe ama-calories angu-2500 ngosuku, kuyilapho abesifazane kufanele badle cishe ama-calories angu-2000 ngosuku.
Okulandelayo yizinyathelo ezibaluleke kakhulu okufanele zilandelwe lapho wenza ukudla okunempilo:
- Yidla izithelo nemifino eminingi:
Utusa ukudla okungenani ama-servings angu-5 ezinhlobonhlobo zezithelo nemifino ngosuku, okungaba kusha (okuluhlaza), okuphekiwe, okufriziwe, noma omisiwe.
- Ukudla iphesenti elihle lezinhlanzi, ikakhulukazi izinhlanzi ezinamafutha:
Inhlanzi iwumthombo omuhle wamaprotheni futhi inamavithamini amaningi kanye namaminerali.Yidla okungenani ukudla okubili kwezinhlanzi ngeviki, okuhlanganisa nokuphakelwa kwenhlanzi eyodwa enamafutha anothe nge-omega-3 acids njenge-salmon, i-mackerel, ne-sardine, ukuze ugcine isisindo esinempilo. .
- Yehlisa amafutha agcwele:
Sidinga amafutha athile ekudleni kwethu, kodwa kubalulekile ukukhetha inani kanye nohlobo lwamafutha owadlayo ukuze udle ukudla okunempilo.
Kunezinhlobo ezimbili eziyinhloko zamafutha: agcwele futhi angagcwele. Amafutha amaningi agcwele amafutha angakhuphula i-cholesterol egazini, okwandisa ukukhuluphala kanye nesifo senhliziyo.Ngokwesilinganiso, amadoda kufanele adle cishe amagremu angu-30 amafutha agcwele ngosuku, kuyilapho abesifazane akufanele badle amagremu angaphezu kuka-20 amafutha agcwele. Amafutha:
- Ibhotela.
- isoseji.
- Zonke izinhlobo zokhilimu.
- Ikhekhe, amabhisikidi namakhukhi.
- Ophaya.
- Ushizi oqinile njengecheddar, roomi, nabanye.
Ngakho zama ukunciphisa ukudla okudlayo futhi ukhethe ukudla okunamafutha angagcwele, njengokwatapheya namafutha omnqumo.
Uma udla inyama, yinqume zibe izingcezu ezincane futhi ususe noma yikuphi amafutha abonakalayo.
- Yidla isinkwa (onke okusanhlamvu):
Elinye lamaphutha ajwayelekile abantu abaningi abawenzayo wukudla isinkwa esimhlophe esifana ne-vino nokunye, kanye naleyo mikhiqizo yokusanhlamvu ecolisisiwe enomthelela ngqo ekuzuzeni isisindo, uhlobo lwesifo sikashukela sohlobo lwe-100 nesifo senhliziyo. Isandwich eyenziwe ngesinkwa sikakolweni esingu-4% iqukethe XNUMX amagremu e-Fiber kanye namavithamini namaminerali amaningi.
Ukudla okunempilo okunempilo ukuze ulahlekelwe isisindo
Ukudla ukudla okunempilo, okunomsoco kuyingxenye ebalulekile yokugcina impilo yakho, futhi kungasiza ekuvimbeleni ukukhuluphala.
Umhlahlandlela olandelayo ubonisa ukudla okunempilo nokulinganisela okufanele bonke abantu bazame ukukulandela, bekhumbula ukuthi abantu abahlushwa izifo ezingapheli noma izimo zezokwelapha ezikhethekile kufanele babonane nodokotela.
- Yidla okungenani izingxenye ezi-5 zezinhlobonhlobo zezithelo nemifino ngosuku, ngaphezu kokudla isipuni esingu-XNUMX sezithelo ezomisiwe njengama-raisin noma ama-prunes kanye nokusanhlamvu ngesikhathi sasekuseni.
- Yidla okusanhlamvu, okusanhlamvu, okusanhlamvu, inhlanzi, amaqanda, inyama kanye namanye amaprotheni.
- Yidla ukudla okunothe nge-fiber, njengamazambane, isinkwa esinsundu nelayisi elinsundu.
- Khetha amafutha angenayo i-unsaturated, kodwa uwadle ngamanani amancane.
- Phuza uketshezi oluningi (okungenani izinkomishi ezingu-6-8 ngosuku).
- Yidla ukudla neziphuzo ezinamafutha amaningi, usawoti kanye noshukela ngamanani amancane.
Ukudla okunempilo okuhle kakhulu ukuze ulahlekelwe isisindo
Udokotela ogxile kwezokudla UMichael Greger Uyazizonda izincwadi zokudla, ngakho-ke isihloko sencwadi yakhe entsha sithi (Indlela Yokungalandeli Ukudla), esizuze ukuthengiswa okukhulu.
ufuna uDkt.
U-Greger ufuna abantu bazi ukuthi kunendlela engcono yokwehlisa isisindo, nokuthi isu langempela ukuthuthukisa ikhwalithi yokudla kunokukukhawulela ngobuningi, ngakho ngeke kukushiye ulambile.
Lokhu kudla kuzokwenza ukuthi unamathele kukho futhi ube namandla engeziwe, ukugaya okungcono, ukulala kahle futhi ugweme ukukhuluphala.
Nakhu ukudla okunempilo okungcono kakhulu okunconywe uDkt.
Greiger:
1- Ukudla inani lama-calories kusenesikhathi
Ukulahlekelwa isisindo kungase kube lula uma udla kakhulu ekuseni kunakusihlwa, ngoba ukudla kungaba nomthelela ohlukile emzimbeni, kusho uDkt.
UGreger: "Ukudla ama-calories angu-2000 ekuseni kuzokwenza umuntu alahlekelwe isisindo kunokudla inani elifanayo lama-kilojoule nokudla okufanayo kusihlwa."
Uveza ukuthi ukudla isidlo sasekuseni, nokwenza isidlo esikhulu sosuku yikona okudlula zonke, indlela yesibili engcono ukudla kwasemini, futhi lena indlela elandelwa amasiko amaningi nasemazweni anjenge-Italy.
2- Ukuzila ukudla ngemva kuka-7pm
Indlela engcono kakhulu yokwehlisa isisindo ukudla kusukela ngo-9 noma 6 ekuseni kuya ku-XNUMX ntambama.
Futhi ibhulakufesi nesidlo sasemini sangaphambili bekungcono, ukugwema isidlo sakusihlwa nokudla kwasekuseni, kusho uDkt.
UGreger: “Ngeshwa, abantu benza okuphambene ncamashi. Beqa isidlo sasekuseni badle isidlo sakusihlwa.”
3- Ukuphuza amanzi nokudla ukudla okunothe emanzini ngaphambi kokudla
UDkt uyeluleka.
Greger ngokuphuza ingilazi yamanzi abandayo ngaphambi kokudla ngakunye, le ndlela izogcwalisa isisu, yenze umuntu azizwe egcwele.
Ngaphezu kwalokho, ukuphuza amanzi abandayo esiswini esingenalutho kwandisa izinga le-metabolism phakathi namahora azayo.
Ngesikhathi esifanayo, ukudla i-apula, isaladi, noma isobho ngaphambi kokudla isidlo esikhulu kuzokwenza umuntu adle kancane.
uthi d.
Greger: “Ukudla i-apula eliqukethe ama-kilojoule angu-50 ngaphambi kwesidlo sasemini kungaholela ekudleni ama-kilojoule angaba ngu-200,” futhi ngaleyo ndlela kuholele ekuncipheni kwesisindo.
4- Sebenzisa uviniga ukuze unciphise isisindo
Yidla uviniga ngokuwuhlambulula ngamanzi noma ngokuwufaka esaladini.
uthi d.
UGreger: “Ukudla amathisipuni amabili kaviniga ngengilazi yamanzi ngesikhathi sokudla ngakunye kukhulisa umuzwa wakho wokusutha futhi kungashisa amafutha engeziwe.”
Kodwa kufanele kube uviniga, hhayi ujusi kalamula noma enye i-asidi.
Kungcono futhi ukuthi uviniga ube yi-apula cider uviniga.
I-5- I-Fiber ibalulekile ekunciphiseni isisindo
uthi d.
Greger: “Akukhona lokho esikudlayo okubalulekile, kodwa kunalokho okumuncwa.” I-fiber ingavimba noma ikhiye ama-calories, ivimbele amafutha kanye nesitashi ngesikhathi sokugayeka kokudla, ngakho ukudla ukudla okuningi okunothe nge-fiber kuyindlela engcono kakhulu yokugwema ukukhuluphala. , ikakhulukazi esiswini nasezinqeni.”
6- Ukusetshenziswa kwekhukhamba nolethisi okunothe ngamanzi
Njengoba kushiwo ngaphambili, ukudla okunothe ngokwemvelo emanzini kungakhuphula umuzwa wakho wokusutha.
Ukhukhamba, utamatisi, ama-strawberries, amapentshisi, ama-apula, ulethisi, njll. agcwalisa futhi aqukethe ama-calories ambalwa; Okwenza kube indlela enhle yokudla okunempilo.
7- Gwema i-soda
Uma ungakwazi ukushintsha umkhuba owodwa kuphela ohlobene nokudla, khona-ke ukususa iziphuzo ezinoshukela ezinoshukela kuzoba yindlela enhle kuwe ukuze ulahlekelwe isisindo, futhi lokhu kusho nokuthi zonke iziphuzo zamandla ziyindlela embi.
8- Zikale kabili ngosuku
Ngokwalokho okwabhalwa uDkt.
Greger encwadini yakhe ukuthi ukwazi isisindo njalo futhi njalo kuyisiqinisekiso sokuphumelela kwesisindo.
UDkt. uyancoma.
greger ngokwazi isisindo sakho ngemva kokuvuka nangaphambi kokulala; Lo mkhuba uyasebenza ekuhloleni isisindo.
Ukudla okunempilo ukunciphisa isisindo 10 kg
Nakuba kunezinhlobo eziningi zokudla okusiza ukunciphisa umzimba ngokushesha, kungcono ukukwenza kancane kancane.
Ukulahlekelwa amakhilogremu angu-10 wesisindo kungathatha okungenani izinyanga ezimbili, futhi lokhu kuncike ekudleni kwakho nokuzivocavoca, ngaphezu kokudla kancane nokukhetha ukudla okunempilo kuyindlela ephumelelayo yokulahlekelwa isisindo.
Nakhu ukudla okunempilo ukuze ulahlekelwe isisindo ngo-10 kg.
- Ukunciphisa ama-calories: Uma ufuna ukulahlekelwa ngamakhilogremu angu-10 kuzomele udle ama-calories ambalwa.
Ungase ulahlekelwe uhhafu wekhilogremu ngesonto, uma unciphisa inani lama-kilojoule ngama-kilojoule angu-500 ngosuku, kodwa ukulungisa inani lamakholori owashisa ngosuku kuncike ezintweni eziningi ezifana ne-metabolism kanye nezinga lomsebenzi owenzayo, ukuze ukulandela ukudla okunempilo kokulahlekelwa isisindo, yidla ama-calories angu-1200 - 1500 ngosuku kwabesifazane, kanti amadoda angu-1800 kilojoule. - اUkuqinisekisa ukudla kwakho amaprotheni: Ukuqinisekisa ukwehla kwesisindo, qiniseka ukuthi udla amaprotheni kukho konke ukudla ukuze usuthe ngokwengeziwe.Isibonelo, iqanda elilodwa liqukethe ngaphezu kwamagremu angu-6 wamaprotheni, kuyilapho ibele lenkukhu linamagremu angu-26 amaprotheni; Uma udla ngaphezu kwalokho okudingayo, ngokwemvelo kuzoholela ekuzuzeni isisindo.
- Ukudlala ezemidlalo: Ukuze wehle nge-10 kg yesisindo sakho, kufanele uthuthukise uhlelo lokuzivivinya, isibonelo ukuhamba noma ukugijima; Kuyindlela enhle yokushisa ama-calories engeziwe futhi ufinyelele isisindo oyifunayo.
- Uhlelo lokudla olunokudla okulula: Ukudala uhlelo lokudla ukuze ulahlekelwe yi-10 kg yingxenye ebalulekile.
Ukuze uthole amandla nokulawula indlala okuqhubekayo, yidla ukudla okuthathu ngaphezu kokudla okulula okukodwa noma okubili ngosuku, ucabangela ukuthi ukudla kwasekuseni kuningi ngaphezu kwesidlo sasemini, futhi udle ukudla okucebile ngamaprotheni nemifino enamaqabunga, ukhukhamba noma okusanhlamvu, isibonelo:
isidlo sasekuseni: 2 amaqanda abilisiwe nocezu lwethosti kanye namahlamvu ekhukhamba noma ulethisi.
Ukudla: Isaladi yenkukhu eyosiwe kanye nesobho ngemifino.
isidlo sakusihlwa: I-salmon eyosiwe namazambane kanye ne-asparagus eyosiwe.
(i-asparagus eyosiweKuyisitshalo esimise okomkhonto noma umcibisholo, esiqukethe amavithamini amaningi, i-fiber kanye nezakhi ezibalulekile, kuhlanganise ne-folic acid.
Ukudla okulula: Iyogathi engeyona amafutha enezithelo ezintsha, ijusi yemifino, noma i-wholegrain cereal.
Ukudla okunempilo, okulula futhi okungabizi
Kukhona ukudla okunempilo nokulula ukudla okunezinzuzo eziningi, okuwukudla kwaseMedithera.
Lesi simiso singezinye ezihamba phambili emhlabeni, futhi ucwaningo lubonisa ukuthi isitayela sokudla okunempilo njengaso singase sibe nezinzuzo eziningi:
- Ukulula kwesisindo.
- Ukulawula amazinga kashukela egazini.
- nciphisa ukucindezeleka
- Ukuncipha kwezigameko zokuhlaselwa yinhliziyo nokushaywa unhlangothi.
- Ukunciphisa ingozi yomdlavuza.
Nazi ukudla okunempilo nokulula okubaluleke kakhulu okungalandelwa.
1- Ukupheka ngamafutha omnqumo
Uma ufuna ukwehlisa isisindo, gwema ukupheka ngamafutha emifino noma amafutha kakhukhunathi, futhi usebenzise amafutha omnqumo engeziwe.
Amafutha omnqumo anothe ngama-monounsaturated fatty acids, angathuthukisa i-cholesterol enhle futhi ehlise i-cholesterol embi.
Sebenzisa amafutha omnqumo kumasaladi noma amasoso, noma lapho upheka inhlanzi noma i-pasta ukuze ugcine isisindo esinempilo futhi unciphise ingozi yezifo eziningi.
2- Yidla izinhlanzi eziningi
Amaprotheni ayingxenye ebalulekile yokudla kwaseMedithera. Izinhlanzi ikakhulukazi, njengezinhlanzi ezinamafutha anothe ngama-omega 3. Ngisho nezinhlanzi ezinamaphrotheni amancane, njenge-cod noma i-tilapia, nazo kufanele zidliwe ngoba ziwumthombo omuhle wamaprotheni. Ngakho-ke uma uhlela ukwehlisa isisindo, indlela elula iwukubekela eceleni okungenani izinsuku ezimbili ngesonto ukuze udle izinhlanzi.
3- Yidla imifino usuku lonke
Uma sibheka ukudla kwabantu abakhuluphele, kushoda okuluhlaza.
Ukudla imifino eluhlaza njengamaqabunga njengesipinashi, iparsley, i-watercress, upelepele omnandi, neminye imifino kusiza kakhulu ekwehliseni isisindo futhi uzizwe usuthi ngenxa yokuthi iqukethe iphesenti eliphezulu le-fiber.
Futhi ocwaningweni lwase-Australia, baqaphela ukuthi abantu abadla okungenani ukudla oku-3 okuqukethe imifino kusiza ukunciphisa ukucindezeleka.
4- Faka okusanhlamvu okuphelele ekudleni kwakho
Ukudla okusanhlamvu kuyindlela elula yokudla. Pheka i-quinoa imizuzu engu-20, okuyenza ibe isidlo sakusihlwa esikahle kusihlwa. Engeza ibhali elicebile i-fiber kumakhowe ukuze uthole isobho elicebile neligcwalisayo. Noma udle i-oatmeal ngesidlo sasekuseni, futhi. njengokugcwalisa ukudla kwakho neminye imikhiqizo yokusanhlamvu efana nesinkwa sikakolweni ophelele kanye ne-pasta, ngakho-ke hlala ubheka umusho (Okusanhlamvu okuphelele) emaphaketheni ohlwini lwezithako.
5 - i-snack (amantongomane)
Amantongomane ayinsika yokudla kwaseMedithera.
Ukudla amantongomane ambalwa njengama-alimondi, ama-walnuts noma ama-pistachios phakathi kokudla okuyinhloko kuzonikeza umuzwa wokusutha ngaphezu kokucebile ku-fibre namaminerali, kodwa gwema ukudla amantongomane anosawoti owengeziwe.
6- Yidla izithelo njenge-dessert
Ukuze ulandele ukudla okunempilo, kufanele unciphise ukudla okunothe ngoshukela ocolisisiwe.Izithelo ezintsha ziyimithombo emihle yefiber, uvithamini C, ama-antioxidants, namavithamini namaminerali amaningi.
Yidla amapheya noma izingcezu ze-apula ngedeshi yoju noma isinamoni.
Ukudla izithelo nakho phakathi kokudla kungagcwalisa isisu futhi kusize ekunciphiseni isisindo.
7- Yidla kancane
Lokhu kungase kuzwakale kuxakile, kodwa ukudla ukudla ngokushesha kungaholela ekukhuluphaleni.
Ukuhlala etafuleni nomndeni noma abangani futhi nithokozele ukudla ngenkathi nijabulela lokho enikudlayo; Le nqubo isiza ukuzizwa ugcwele futhi unciphise inani lokudla.
Kuyini ukudla kwamahora ayisishiyagalombili?
Ukudla kwamahora angu-8 kuyindlela yokuzila ukudla ngezikhathi ezithile ukuze ulahlekelwe isisindo ngokushesha.Lokhu kudla kwaziwa nangokuthi yi-16/8 diet.
في هذا الرجيم يسمح لك بتناول أي شيء في خلال الـ 8 ساعات ثم الصيام لمدة 16 ساعة.
Isebenza kanjani indlela yokudla yamahora angu-8?
Lokhu kudla kwamahora angu-8 kusebenza ngalezi zindlela ezilandelayo:
- Ishukumisa i-mitochondria enesibopho sokuguqula i-glucose ibe amandla ukuze isetshenziswe phakathi nokushesha kwamahora angu-16.
- Ngesikhathi sokuzila ukudla umzimba wakho uthola ithuba lokuzilungisa futhi ugaye ukudla kahle.
- Ivumela umzimba ukuthi ucubungule imisoco futhi ukhiphe ubuthi obusiza ekwehleni kwesisindo kalula.
Ukudla okulandelayo okokudla kwamahora angu-8:
- imifino nezithelo.
- Amaprotheni: ubhontshisi - udali - amaqanda - inhlanzi - isifuba senkukhu - i-turkey - inyama yenkomo.
- Okusanhlamvu: irayisi elinsundu - irayisi elimnyama - ukolweni ophukile (njenge-bulgur) - ibhali - ukolweni - iquinoa - ummbila (popcorn).
- Imikhiqizo yobisi.
- Ama-dessert: i-chocolate pudding - ikhekhe - ice cream - i-custard (kodwa ngamanani alinganiselwe).
- amakhambi nezinongo.
- Iziphuzo ezinjengezithelo ezintsha noma amajusi emifino, amanzi kakhukhunathi, iziphuzo ezisusa ubuthi njengetiye eliluhlaza kanye netiye nekhofi.
Ukudla okufanele ukugweme ekudleni kwamahora angu-XNUMX:
- Amafutha namafutha afana nemayonnaise, amafutha kakhukhunathi, nebhotela.
- uphuzo oludakayo.
- Iziphuzo ezibandayo (ukudla kanye noshukela).
- Amajusi ezithelo ezisemathinini.
Umqondo oyinhloko walokhu kudla ukuthi ungadla noma yini oyifunayo ngalesi sikhathi ngenkathi ugwema ukudla okunamafutha agcwele, ushukela ocolisisiwe, nezithasiselo zokwenziwa.
Imiphumela emibi ebaluleke kakhulu yokudla kwamahora ayisishiyagalombili:
Uma ukhetha ukulandela lokhu kudla kwamahora angu-8, kungabangela eminye yale miphumela emibi elandelayo:
- Isicanucanu nokushintshashintsha kwemizwelo ezinsukwini zokuqala.
- Ukukhathala nobuthakathaka.
- Ukwehliswa komfutho wegazi.
- Kungenzeka ukuthi udle ukudla okuningi kunokuvamile ngemva kokuzila ukudla, futhi lokhu kuholela ekuzuzeni isisindo.
- Ukuntuleka kokugxila.
Isaziso esibalulekile: Kungcono ngaphambi kokulandela lokhu kudla kwamahora ayisishiyagalombili ukubonana nodokotela.
Ukudla kwezinsuku eziyishumi nambili
Okulandelayo ukudla kwezinsuku eziyishumi nambili okungasetshenziswa ukwehlisa isisindo.
1- Qala usuku lwakho ngokuzivocavoca
Vuka ekuseni uzivocavoce.
Ucwaningo luveza ukuthi abantu abavocavoca ekuseni banempilo enhle futhi banesisindo esinempilo uma kuqhathaniswa nalabo abazivocavoca ebusuku kakhulu.Ungaphuza ingilazi yamanzi ne teaspoon yoju kanye namaconsi ambalwa kalamula, bese uphuza ingilazi yamanzi yenza izivivinyo ekuseni.
2- Yidla ukudla okuncane usuku lonke
Nakuba ukudla okuyinhloko kuyizinto ezibaluleke kakhulu, kodwa ukudla okulula ukudla okungaphezu kuka-5 ngosuku kuyindlela enhle yokulahlekelwa isisindo.
Ukudla kwasekuseni nokudla kwasemini ekudleni okuyinhloko, ngenkathi wenza ukudla okulula okuncane okuqukethe amantongomane - iyogathi - izithelo - ushokoledi omnyama - upelepele omnandi - imbewu.
3- Yidla i-apula
Ama-apula angenye yezithelo ezimangalisayo ezinikeza umuzwa wokusutha, kwanele nje ukudla i-apula elilodwa uma ulambile, ngemva kwalokho uzozizwa ugcwele futhi unamandla; Siza ukunciphisa umzimba ngesikhathi esifushane.
4- Gwema ukudla ngaphandle kwekhaya
Ukuze uthole ukudla okunempilo izinsuku ezingu-12, kufanele ugweme ukudla okulungiselelwe noma ukuya ezindaweni zokudlela.
Konke lokhu kudla kugcwele amafutha, amafutha, usawoti kanye noshukela futhi, futhi umphumela uzomangala ukuthi kunesisindo esengeziwe, ngakho-ke ukulungiselela ukudla ngokwakho ekhaya kuqinisekisa ukuthi ulahlekelwa isisindo ngaphezu kwezinzuzo zezempilo zalokho.
5- Phuza amanzi amaningi noketshezi
Ukuphuza amanzi amaningi, uketshezi kanye namajusi amasha kungenye yezindlela ezibaluleke kakhulu zokwehlisa isisindo ngesikhathi esifushane.
Kuningi ukudla okunothe ngamanzi njengamakhabe, amawolintshi, ama-aphula, amagilebhisi nokunye okuningi.
Qiniseka ukuthi udla zonke izinhlobo zokudla okugcwele amanzi ukuze uthole ukudla okunempilo futhi wandise umzimba wakho.
6- Ukusetshenziswa kwamaprotheni
Njengoba kushiwo ngaphambili, amaprotheni abaluleke kakhulu ngoba asiza ukushisa amafutha futhi akhe imisipha.
Ukudla amaqanda, ushizi, udali, inkukhu, inhlanzi kanye nenyama njalo ukuze uthole ukusuthiswa okwengeziwe ngoba umzimba uthatha isikhathi eside ukugaya amaprotheni, ngakho-ke awuzizwa ulambile.
Kuyini ukudla okunempilo ekudleni?
Naphezu kokuthandwa kwemithi yesimanje ekwandiseni isikhathi sokuphila kwabantu, enye yezinto ezimbi esikhathini sethu samanje ukukhiqizwa kokudla okucutshungulwayo, okuvame ukugcwala ama-calories futhi kugcwele izithako ezingenampilo ezihlobene nokuzuza kwesisindo kanye nezifo ezingapheli, ngakho-ke masazise okunye ukudla okunempilo okungaKudla ngokuphepha futhi kufane nokudla.
1- Ukwatapheya
Ukwatapheya unothe ngamafutha e-monounsaturated fatty acids, fibre, potassium kanye namakhemikhali amaningi e-phytochemicals.
Abantu abadla ukwatapheya banenkomba yesisindo somzimba ephansi, isisindo kanye nesiyingi sokhalo kunabantu abagwema lokhu kudla okuphambili, ngokusho kocwaningo lwe-Journal of Nutrition.
Nakuba ukwatapheya unephesenti eliphezulu lamakholori uma uqhathaniswa nezinye izithelo, lokhu kuwenza ube ukudla okunothe ngamafutha anempilo kanye nefayibha ekudleni.
2- amaqanda
Amaqanda acebile amaprotheni, amafutha, kanye nezakhi ezibalulekile ezifana ne-vitamin D ne-choline, ngakho amaqanda angenye yokudla okungcono kakhulu kokulahlekelwa isisindo ngenxa yokuqukethwe kwamaprotheni aphezulu kuwo.
Ukudla isidlo sasekuseni esicebile ngamaprotheni kukhuthaza ukuncipha kwesisindo, kwandisa ukusutha, futhi kulawula indlala namahomoni esifiso sokudla.
Olunye ucwaningo lwembula ukuthi ukudla amaqanda ngesikhathi sasekuseni nakho kukusiza ukuthi udle kancane usuku lonke.
3- Imifino
Zonke izinhlobo ze-legumes ziqukethe iphesenti eliphezulu le-fiber namaprotheni, okuyinzuzo ekudleni.
Ukudla okusanhlamvu kusiza ekunciphiseni izingozi zezifo eziningi ezifana nomfutho wegazi ophakeme, nokwehlisa i-cholesterol eyingozi.
Zama ukudla ubhontshisi, onama-kilojoule aphansi, kanye nodali, ubhontshisi oluhlaza kanye nophizi.
4 - I-yogurt
Iyogathi igcwele amaprotheni futhi igcwele ama-probiotics, inhle empilweni yamathumbu; Lokhu kusiza futhi ekwehleni kwesisindo njengoba impilo yokugaya ukudla ingathinta isisindo.
Ukudla iyogathi yamaGreki kuye kwaxhunyaniswa nokuncipha kwesifiso sokudla kanye nokwanda kokusutha.
5- Salmon
I-Salmon ingumthombo ocebile kakhulu wamaprotheni kanye namafutha amaningi anenzuzo: i-omega-3 fatty acids.
Ukudla okunothe nge-omega-3 acid kusiza ukuthi uzizwe ugcwele futhi unciphise ukukhuluphala.
Kukhona abanye abantu abathenga izimfanzi futhi banganaki i-salmon.
Lolu hlobo lwenhlanzi, naphezu kwentengo yalo ephezulu, kungcono ukulidla okungenani kabili ngenyanga ngempilo yenhliziyo nokuthola isisindo esihle nesinempilo, ngakho-ke ungathenga ucezu noma ezimbili zalo.
6- Ama-alimondi
Ama-alimondi angumthombo omuhle kakhulu we-fiber futhi acebile ngamaprotheni.
Ukudla ama-alimondi amancane njengesidlo kunikeza umuzwa wokusutha isikhathi eside, okwenza kube ukudla okunempilo.
Ama-alimondi nawo acebile ku-vitamin E kanye nomthombo omuhle wamafutha e-monounsaturated kanye ne-monounsaturated. Ama-alimondi angasetshenziselwa ukwenza i-pesto esikhundleni sama-walnuts noma amantongomane kaphayini, noma afakwe ezitsheni zesaladi.
Amafutha enempilo yokudla
Uma kuziwa ekunciphiseni isisindo, kuyadingeka ukunaka uhlobo lwamafutha anempilo angasetshenziselwa ukupheka.Nazi izinhlobo ezibaluleke kakhulu zamafutha anempilo okunciphisa umzimba.
- Amafutha e-Olive: Enye yezinhlobo ezinhle kakhulu zamafutha anempilo, ikakhulukazi ekudleni; Amafutha omnqumo engeziwe aqukethe iphesenti elihle lamafutha angagcwalisiwe kanye namafutha agcwele, futhi izifundo eziningi zisitshela ukuthi amafutha omnqumo ahle kakhulu empilweni yenhliziyo.
- Amafutha kakotapheya: Futhi ingamafutha amahle kakhulu futhi anempilo okwehlisa isisindo.Okuhle ngamafutha kakotapheya ukuthi angasetshenziswa ukuthosa nokupheka ekushiseni okuphezulu.
Ijusi enempilo yokudla
Ukuphuza ijusi enempilo yokudla kanye ne-detoxing sekuye kwaduma kakhulu eminyakeni yamuva ngenxa yokukhululeka kwayo kanye nokudla kwezakhi eziningi ezizuzisa umzimba.
Kukhona i-documentary ngo-2010 lapho indoda yase-Australia ilandisa ngezinzuzo zezempilo zejusi, owadliswa ngamajusi izinsuku ezingu-60 kuphela, okwamenza wehla ngaphezu kuka-40 kg.
Ngakho-ke, uma ufuna ukunciphisa umzimba, kufanele wenze ijusi eyenziwe ngemifino nezithelo.
Ngaphambi kokuthi sazi indlela yokwenza amajusi anempilo ekudleni, nazi izinzuzo ezibaluleke kakhulu zejusi yemvelo:
- Isiza ukunciphisa umzimba ngokushesha.
- Ithuthukisa ukumuncwa kwezakhamzimba.
- Iphakela amagciwane amahle emathunjini.
- Isiza ukwehlisa i-cholesterol.
- Iqeda ubuthi esibindini.
- Ithuthukisa ibala.
- Ithuthukisa ukusebenza kwezemidlalo.
1- Ukudla ijusi eluhlaza
Le juice ingenye yezindlela zokupheka ezithandwa kakhulu emhlabeni.Ilungele ukuqeda ubuthi emzimbeni kanye nokwehlisa isisindo.
Izithako zejusi:
- 2 ama-apula aluhlaza, usike phakathi bese ususa imbewu.
- 3 iziqu ze-celery (akukho maqabunga)
- 1 ukhukhamba.
- 1/2 ilamula.
- Isiqephu esincane sejinja esisha.
- I-mint encane (uyazikhethela).
Indlela yokulungisa ijusi:
- Ku-blender, faka i-apula, isilimo esidliwayo esinamagatsha anamanzi, nekhukhamba, bese ugaya uhhafu welamula.
- Engeza i-ginger ne-mint, bese uhlanganisa zonke izithako kahle (amanzi amancane anganezelwa uma kudingeka).
- Phuza ijusi ngokushesha, okungcono esiswini esingenalutho noma phakathi kokudla.
2- Ikarothi kanye nejusi ye-apula yokudla
Le juice imnandi kakhulu, futhi igcwele imisoco enenzuzo efana namavithamini, amaminerali, nama-antioxidants.
Izithako zejusi:
- I-apula elikhulu elisikwe phakathi nembewu isusiwe (ama-apula aluhlaza akhethwa ngenxa yokuqukethwe ushukela ophansi)
- 1/4 indebe yezingcezu zikaphayinaphu.
- 2 izaqathe ezinkulu ezigayiwe.
- 2 izingcezu ginger fresh.
Indlela yokulungisa ijusi:
- Ku-blender, faka zonke izithako bese uxuba kahle ukuze uthole ijusi ebushelelezi.
- Uphuza ijusi ngaso leso sikhathi.
Ingabe i-Indomie inempilo ekudleni?
I-Indomie ingenye yezidlo ezilula futhi ezithandwayo zokwehlisa isisindo. Isebenza kahle ngoba inamakhalori aphansi.
Kodwa umbuzo uwukuthi, ingabe lokhu kudla kunempilo? noma cha? Impendulo ithi cha.
Kungani? Ngoba i-Indomie ayinakho umsoco futhi iningi lama-calories ayo avela kukolo ocolisisiwe namafutha.
Iqukethe nephesenti elincane kakhulu lamavithamini namaminerali, ngaphezu kwe-Indomie equkethe inani eliphezulu le-sodium, engaphezu kwalokho okudingwa umzimba, futhi ukudla okunokuqukethwe kwe-sodium kwandisa ingozi yomfutho wegazi ophezulu, nokudla okuvamile. izithasiselo ku-Indomie ezifana ne-monoglutamate Sodium, nama-flavour okwenziwa ayenza ingabi nempilo, futhi.
Kodwa-ke, lo monakalo ungagwenywa ngokunciphisa ukusetshenziswa kwayo njalo futhi ungeze izithako ezinomsoco nge-Indomie, njengophizi, izaqathe, upelepele obomvu noluhlaza, u-anyanisi, nanoma yimaphi amaprotheni athandwayo, futhi ugweme ukwengeza amanye amafutha.
- Isaziso esibalulekile: Kunemikhiqizo eminingi ye-Indomie ethengiswa ezitolo, eshibhile kakhulu futhi engenampilo.
Uma kwenzeka ufuna ukudla i-Indomie enempilo, kungcono ukuthenga umkhiqizo owenziwe ngokolweni ophelele noma okungenani u-70%, kuyilapho udla ngokulinganisela, hhayi nsuku zonke.
Ukudla okunempilo kwezingane
Uma ingane yakho ikhuluphele noma ikhuluphele, ukulandela ukudla okulungile nokuzuza isisindo esinempilo yizinto ezibaluleke kakhulu okumelwe uzenze manje.
Kunezindlela ezinempilo zokudla izingane, ezihlanganisa:
dla isidlo sasekuseni: Ukuqala usuku lwengane yakho ngokudla okunomsoco okunamaprotheni nemifino kuyindlela enhle nenempilo.
Amaprotheni azokwenza ingane izizwe igcwele isikhathi eside, esiza ekulahlekelweni isisindo ngokwemvelo.
Nasi isidlo sasekuseni esinempilo sezingane:
- I-yogurt yesiGreki.
- Iqanda elibilisiwe.
- Ithosi likakolweni eligcwele ibhotela lamantongomane noma ukwatapheya.
- i-apula.
Gwema amajusi anoshukela: Ukuze kuzuzwe isisindo esinempilo somntwana, kuyadingeka ukunciphisa ukudla okushukela, kuhlanganise namajusi.
Inkomishi encane yejusi yewolintshi yemvelo noma uphayinaphu ingenziwa. Kuyindlela enhle yokudla izingane.
Yehlisa ukudla okuthosiwe kanye nenyama egayiwe: Imikhuba emibi yokudla enkathini yethu yanamuhla ibangela ukukhuluphala ngokweqile nokukhuluphala ezinganeni, ngakho kufanele ube yisibonelo enganeni yakho uma ufuna idle ukudla okunempilo nokunomsoco.
Ungadli ukudla okuthosiwe njalo futhi ucele ingane ukuthi ikugweme lokhu! Kumele ulandele uhlelo olufanayo nesimo sengqondo nawe kuqala, futhi lokhu kuzogcina kuphushe ingane ukuba ikhethe ukudla okunempilo ngaphandle kokukhuluphala.
Imifino nezithelo ezengeziwe zengane: Enye yezindlela eziphumelela kakhulu zokudla izingane ukudla izingxenye ezi-4 zemifino nezithelo nsuku zonke.
Yiziphi izimo zokuphumelela kokudla okunempilo?
Abanye bangase babuze ukuthi yiziphi izici noma izimo zokuphumelela ekudleni kwakho nokusiza ukwehlisa isisindo? Ukudla okunempilo kungathuthukisa isimo sakho sengqondo futhi kunciphise ingozi yezifo eziningi, ngakho-ke okulandelayo yizimo ezibaluleke kakhulu zokuphumelela kokudla okunempilo:
1- Qala ukudla kanye namathuba angokoqobo
Ukudla ukudla okunempilo kunezinzuzo eziningi kuhlanganise nokuncipha kwesisindo.
Nokho, kubalulekile nangomuntu ukuba azibekele amathemba angokoqobo.
Abacwaningi bathola ukuthi abantu abakhuluphele ngokweqile nabalindele ukulahlekelwa isisindo esiningi babekhungathekile futhi abazange bazuze imiphumela emihle.
Ukubeka umgomo nokuthuthukisa uhlelo oluphelele lokudla kungafinyelela impumelelo eyengeziwe kunalokho okulindele.
2- Ungathengi ukudla okungenampilo emzini wakho
Kunzima ukuphumelela ekudleni nasekudleni ukudla okunempilo ngesikhathi esifanayo sizungezwe ukudla okusheshayo nokungenampilo.
Kunesisho esithi "ngaphandle kokubona, ngaphandle kwengqondo", futhi lokhu kuyasebenza ekudleni kwakho ukudla okunempilo.
3- Gcina ukudla okulula okunempilo
Uma ungaphandle isikhathi eside, ungazizwa ulambe kakhulu, okukwenza uthenge okukhona phambi kwakho.Lokhu kuvame ukudla osekuphekiwe, futhi kungaba okungenampilo futhi kubangele ukukhuluphala.
Isixazululo siwukugcina amantongomane anjengama-walnuts, amantongomane (ngaphandle kukasawoti), noma ama-alimondi, lokhu kudla kucebile ngamaprotheni kanye ne-fiber; Ifuna ukukwenza uzizwe ugcwele isikhathi eside.
4- Ukuzivocavoca nokushintsha ukudla kwakho ngesikhathi esifanayo
Ucwaningo seluveze ukuthi uma ulandela ukudla okunempilo, ukuzivocavoca umzimba kufanele kube kanyekanye ngoba imiphumela ingaqinisana.
5- Qala usuku lwakho ngesidlo sasekuseni esicebile ngamaprotheni
Njengoba kushiwo ngaphambili, ukudla kwasekuseni kungenye yezidlo ezibaluleke kakhulu, okuqinisekisa ukudla okunempilo nokulula.
Ukudla amaprotheni anele kusiza ukugcina amazinga kashukela egazini ezinzile futhi kunciphisa ukudla ngokweqile usuku lonke.
Ngeshwa, elinye lamaphutha ajwayelekile abantu abaningi abawenzayo ukweqa ukudla kwasekuseni, okuholela ekuzuzeni isisindo kanye nesifo.
Amathiphu abalulekile okulandela ukudla okunempilo
- Gxila ekudleni okunefiber ephezulu: Ukuze uthole ukudla okunempilo, kufanele udle i-fiber eningi kukho konke ukudla.
I-Fiber ibambezela ukumuncwa kwama-carbohydrate ukuze abe nomthelela omncane ku-insulin egazini, akwenze uzizwe ugcwele.
Ukudla okunefiber ephezulu njengemifino, izithelo, okusanhlamvu, nokusanhlamvu.
Zama ukugcwalisa isisu sakho cishe izingxenye ezintathu kwezine ngemifino, okusanhlamvu okuphelele nemifino, kanye nengxenye eyodwa yesine esele ngamaprotheni. - Nciphisa ukudla okunoshukela neziphuzo kanye nezinhlamvu ezicolisisiwe: Ukuze ulandele ukudla okunempilo, kufanele unciphise ukudla okuningi okuqukethe ushukela, kanye neziphuzo.
Ukudla ushukela ngokweqile kuholela ekuvuvukeni nasekumelaneni ne-insulin, okwandisa ingozi yesifo sikashukela kanye nesisindo somzimba.
Imikhiqizo yokusanhlamvu ehlanjululwe nayo ayinayo i-fiber futhi ayinazo izakhi, ngakho-ke ochwepheshe bokudla okunomsoco kanye nokudla batusa ukunciphisa ukudla okushukela ngangokunokwenzeka ukuze uthole ukudla okunempilo nokulinganisela. - Yidla amafutha amahle (angenawo unsaturated): Ukudla okunempilo okunamafutha kungakusiza ulahlekelwe isisindo.
Amantongomane, imbewu, inhlanzi, nokwatapheya ukudla okunamafutha amaningi, kodwa kungamafutha amahle okufanele adliwe ngokulinganisela, ngaphandle kokweqisa. - Gwema amaphilisi okudla: Izithako zokudla azikwazi ukuthatha indawo yokudla okunempilo.
Ikakhulukazi, amaphilisi okudla kanye nezithako zokudla akunconywa.
Lawa maphilisi angathola imiphumela esheshayo futhi ehle emzimbeni, kodwa angabangela umonakalo kanye nezinkinga zempilo ngokuhamba kwesikhathi Ukuthola amavithamini, amaminerali kanye namaprotheni ngokuqondile ekudleni kuyindlela engcono kakhulu yokuphumelela ekudleni.
Abanye abantu bangase badinge kuphela izithasiselo ze-folic acid, i-vitamin B12, i-calcium ne-vitamin D, kodwa kuphela ngemva kokubonana nodokotela.
