Ukudla okunempilo kuthanda ukuqhubeka futhi kuyindlela yokuphila, hhayi nje ukudla kwesikhashana ukuze wehlise isisindo.Umsoco onokuthula nokukhetha ukudla okunempilo kungenziwa kangcono ukuze umphumela wako ube esikhathini eside, uma kuyilokho umuntu akwenzayo empilweni yakhe. impilo yansuku zonke.
Ukwamukela ukudla okunempilo akunzima njengoba abanye bengacabanga. Ukwenza nje izinguquko ezilula kungenza umehluko omkhulu empilweni yakho, njengokushintsha ama-carbohydrate acolisisiwe ufake okusanhlamvu, ukusika iziphuzo ezinoshukela, noma ukwandisa imifino nezithelo ekudleni kwakho kwansuku zonke.
Kuyini ukudla okunempilo?
Ukudla okunempilo yilokho okuqukethe zonke izakhamzimba ezidingwa ngumzimba, okuhlanganisa izithako zemvelo nezinempilo, njengamaprotheni, i-fiber, amafutha anempilo, ama-carbohydrate anempilo, ngaphezu kwamavithamini namaminerali.
Ulwazi mayelana nokudla okunempilo
Ukuze ulandele ukudla okunempilo, kumelwe wandise indlela odla ngayo imifino, izithelo, okusanhlamvu, nemidumba, ngaphezu kwamaprotheni emvelo athathwe emithonjeni emihle njengenkukhu, inhlanzi, nenyama ebomvu.
Ukudla okunempilo kuhlanganisa nokuyeka iziphuzo ezithambile nezinoshukela, ukudla okuthosiwe nama-carbohydrate aguquliwe, nokuphuza amanzi amaningi.
Ukudla okunempilo kokulahlekelwa isisindo
Enye yezindlela ezinempilo zokwehlisa isisindo ukuthi umuntu adle ukudla okuncane ukuze isisu sishwabane futhi sikwazi ukumumatha ukudla okuncane kuphela, futhi lokhu kudla okunempilo esikukhethele kona kuhlanganisa nokudla ama-flaxseed, okutholwe ucwaningo. ukuba nomthelela omuhle ekwehleni kwesisindo, njengoba kwandisa umuzwa wokusutha ngenxa yokunotha kwayo Ngefayibha yokudla enempilo.
Kufanele uphuze amanzi amaningi ngesikhathi sokudla, hhayi ngaphansi kwezinkomishi eziyi-8 ngosuku, futhi ungaphuzi amanzi ane-carbonated.
Ungathatha itiye, ikhofi kanye namakhambi emvelo, ikakhulukazi lawo ashukumisa umzimba wokudla njenge-ginger nesinamoni ngaphandle koshukela.
Akuvunyelwe ukudla amaswidi futhi kuvunyelwe ukudla imifino enekhalori ephansi njengekhukhamba, ulethisi nesipinashi nganoma yiliphi inani.
Kufanele udle kancane futhi uhlafune kahle, njengoba lesi senzo sisheshisa umuzwa wakho wokusutha ngenani elincane lokudla.
Ukwenza izivivinyo ezisiza ukuvuselela i-metabolism nokwandisa imisipha ye-muscle kuyinto efiselekayo ngesikhathi sokulandela noma yikuphi ukudla.
Iyiphi indlela yokwenza ukudla okunempilo?
Ibhulakufesi lokuqala:
Ungadla ukudla okufanayo ngesikhathi sasekuseni kukho konke ukunamathela kulokhu kudla okunempilo, futhi kuqukethe amaqanda amabili abilisiwe, ikhukhamba ne-mortadella njengoba uthanda.
Isidlo sasemini sesibili:
Iqukethe ipuleti lesaladi eluhlaza enenkukhu ebilisiwe noma eyosiwe engenasikhumba kanye nebhokisi le-yogurt elinesipuni se-flaxseed eqoshiwe.
Noma ungadla ushizi we-cottage shizi njengomthombo wamaprotheni ne-calcium, okusiza futhi ukuthi uzizwe ugcwele.
Isidlo sakusihlwa sesithathu:
Isifuba senkukhu esingenasikhumba, futhi singashintshwa ngekani le-tuna ngaphandle kwamafutha ngekani le-yogurt, lapho i-spoonful ye-flaxseed eqoshiwe yengezwa khona.
Uhlelo lokudla okunempilo
Usuku lokuqala
Ibhulakufesi: inkomishi yejusi yewolintshi noma i-grapefruit enezipuni ezintathu zikabhontshisi we-fava othelwe ngamafutha omnqumo kanye nocezu lwesinkwa esinsundu.
Isidlo sasemini: isaladi ye-tuna nengxenye yesinkwa esinsundu.
Ubumnandi: Amantongomane amahlanu anoma yiluphi uhlobo.
Isidlo sakusihlwa: inkomishi ye-cumin, ilamula kanye neqanda elibilisiwe nocezu lwesinkwa esinsundu.
ngosuku lwesibili:
Ibhulakufesi: ikhukhamba nenkomishi yobisi olunamafutha amancane olufakwe uju.
Isidlo sasemini: ucezu lwesaumoni, izipuni ezintathu zerayisi elinsundu, nepuleti lesaladi eliluhlaza.
I-Snack: izithelo ezimbili, njengoba kuthanda.
Isidlo sakusihlwa: Isaladi yeyogathi enezithelo ezintsha.
ngosuku lwesithathu:
Ukudla kwasekuseni: inkomishi yejusi yewolintshi noma i-grapefruit, ucezu lwe-cottage shizi, nocezu lwesinkwa esinsundu.
Isidlo sasemini: isobho lemifino nezingcezu ezimbili zenyama engenamafutha nezipuni ezintathu zerayisi elinsundu.
I-Snack: isitsha se-popcorn enosawoti
Isidlo sakusihlwa: inkomishi ye-yogurt enoju nesithelo esisodwa.
ngosuku lwesine:
Ukudla kwasekuseni: amaqanda abilisiwe notamatisi osikiwe, ulethisi omusha nocezu lwesinkwa esinsundu.
Isidlo sasemini: isaladi ye-tuna, isaladi eluhlaza, nocezu lwesinkwa esinsundu.
I-Snack: ingilazi yejusi yezithelo ngaphandle koshukela.
Dinner: isaladi eluhlaza ngenkomishi ye-yogurt.
Usuku lwesihlanu:
Ukudla kwasekuseni: ucezu lwe-cottage shizi nocezu lwesinkwa esinsundu.
Isidlo sasemini: isaladi yemifino, isifuba senkukhu ebilisiwe noma esosiwe ngaphandle kwesikhumba, kanye nocezu lwesinkwa esinsundu.
I-Snack: amantongomane ayisikhombisa nenkomishi ye-yogurt yesiGreki.
Dinner: amaqanda abilisiwe nocezu lwesinkwa esinsundu.
ngosuku lwesithupha:
Ukudla kwasekuseni: inkomishi yeyogathi enoju nesinamoni, ucezu lwesinkwa esinsundu, nezipuni ezintathu zikabhontshisi we-fava.
Isidlo sasemini: ucezu lwe-kofta eyosiwe, izipuni ezintathu ze-pasta, nepuleti lesaladi eluhlaza.
Ukudla okulula: isaladi yezithelo
Isidlo sakusihlwa: inkomishi yobisi lwe-skim enoshukela noju.
ngosuku lwesikhombisa:
Ibhulakufesi: i-omelette eyenziwe ngamafutha omnqumo, ucezu lwesinkwa esinsundu kanye nezipuni ezintathu zikabhontshisi we-fava.
Isidlo sasemini: isidlo semifino egayiwe nenyama ebilisiwe enamafutha aphansi kanye nezipuni ezintathu zelayisi.
I-Snack: inkomishi yejusi yemvelo engenashukela
Isidlo sakusihlwa: Isaladi yeyogathi enezithelo ezintsha.
Healthy diet zokupheka
Ithreyi yemifino yeRosemary:
izingxenye:
- Ama-eggplant amabili, uthathe izingcezu.
- U-anyanisi owodwa ophakathi nendawo, osikiwe
- Izingcezu ezintathu ze-zucchini zinqunywe zibe izingcezu
- Upelepele ophuzi nobomvu, osikiwe
- Izipuni ezimbili zamafutha omnqumo
- Black pepper usawoti kanye lemon juice ukunambitha
Indlela yokulungiselela:
- Hlanganisa izingcezu zemifino ethreyini ehlanganiswe nephepha lesikhumba
- Faka amafutha, izinongo nerosemary uhlanganise kahle.
- Beka i-tray kuhhavini ophakathi, "cishe ama-degrees Celsius angama-200," imizuzu engu-25.
- Faka imifino endishini yokuphakela, ufake ijusi kalamula, uyidle ishisa.
Kuyini ukudla okunempilo?
I-salmon eyosiwe nge-rosemary ne-lemon
izingxenye:
- Ilamula elikhulu, lisikiwe
- Isipuni esisodwa se-rosemary entsha eqoshiwe
- Izingcezu ezimbili ze-salmon fillet
- amafutha omnqumo nosawoti
Indlela yokulungiselela:
- Preheat ihhavini ukuya ku-200 ° C
- Spread ungqimba wezingcezu zikalamula esikhunjini sehhavini ngokufaka ijusi kalamula
- Gcoba izingcezu ze-salmon
- Beka okusele kukalamula nerosemary phezu kwesaumoni bese ugcoba ngamafutha omnqumo.
- Shiya isikhunta kuhhavini imizuzu engu-20.
- Khonza kushisa
Ukudla okunempilo kwenyanga
Iviki lokuqala:
Ukudla kwasekuseni: Ukudla kwasekuseni kulungiswa evikini lokuqala, futhi kungokulandelayo:
Ingxenye yejusi yewolintshi noma i-grapefruit namaqanda amabili abilisiwe.
NgoMgqibelo
Isidlo sasemini: uhlobo olulodwa lwesithelo nganoma yiliphi inani ngaphandle komango, ubhanana noma amagilebhisi.
Isidlo sakusihlwa: inyama ethosiwe.
NgeSonto
Isidlo sasemini: amabele enkukhu abilisiwe noma athosiwe.
Isidlo sakusihlwa: amaqanda amabili abilisiwe ngesaladi yekhukhamba, utamatisi, i-watercress, izaqathe kanye ne-ulethisi enewolintshi.
UMsombuluko
Isidlo sasemini: i-cottage shizi noma yimuphi ushizi omhlophe ngaphandle kwamafutha kunoma yiliphi inani namatamatisi kanye nocezu lwesinkwa esibomvu.
Isidlo sakusihlwa: inyama ethosiwe.
I-الثلاثاء
Isidlo sasemini: uhlobo olulodwa lwesithelo nganoma yiliphi inani.
Dinner: inyama eyosiwe nesaladi.
ULwesithathu
Isidlo sasemini: amaqanda amabili abilisiwe anemifino ebilisiwe ehlanganisa i-zucchini, ubhontshisi, isipinashi kanye nezaqathi.
Isidlo sakusihlwa: inhlanzi eyosiwe ene-tuna, isaladi newolintshi.
I-الخميس
Isidlo sasemini: uhlobo olulodwa lwesithelo nganoma yiliphi inani.
Isidlo sakusihlwa: inyama eyosiwe enamafutha aphansi enesaladi.
NgoLwesihlanu
Isidlo sasemini: inkukhu eyosiwe noma ebilisiwe enotamatisi, imifino ebilisiwe kanye newolintshi.
Dinner: imifino ebilisiwe.
iviki lesibili:
Ukudla kwasekuseni kulungiswa phakathi nesonto lesibili, okungukuthi: isigamu sewolintshi noma ijusi yamagilebhisi namaqanda amabili abilisiwe.
NgoMgqibelo
Isidlo sasemini: amaqanda amabili abilisiwe anesaladi yemifino.
Isidlo sakusihlwa: amaqanda amabili abilisiwe anewolintshi.
NgeSonto
Isidlo sasemini: inyama eyosiwe enamafutha aphansi enesaladi yemifino.
Isidlo sakusihlwa: amaqanda amabili abilisiwe anewolintshi.
UMsombuluko
Isidlo sasemini: inyama eyosiwe nekhukhamba.
Isidlo sakusihlwa: amaqanda amabili abilisiwe anewolintshi.
I-الثلاثاء
Isidlo sasemini: amaqanda amabili abilisiwe nge-cottage shizi nemifino ebilisiwe.
Isidlo sakusihlwa: amaqanda amabili abilisiwe nemifino ebilisiwe kanye notamatisi.
ULwesithathu
Isidlo sasemini: inhlanzi eyosiwe.
Isidlo sakusihlwa: amaqanda amabili abilisiwe anewolintshi.
I-الخميس
Isidlo sasemini: inyama eyosiwe ngaphandle kwamafutha namatamatisi kanye newolintshi.
Isidlo sakusihlwa: ingxube yezithelo ezintsha, ngaphandle komango, amagilebhisi noma ubhanana.
NgoLwesihlanu
Isidlo sasemini: inkukhu ebilisiwe noma eyosiwe enotamatisi kanye newolintshi.
Isidlo sakusihlwa: inkukhu ebilisiwe noma eyosiwe enotamatisi kanye newolintshi.
iviki lesithathu:
NgoMgqibelo: Noma yiluphi uhlobo lwesithelo esisha ngaphandle kwamagilebhisi, ubhanana, umango, namakhiwane.
NgeSonto: noma yiluphi uhlobo lwemifino ebilisiwe, nanoma yiluphi uhlobo lwesaladi ngaphandle kwamazambane.
NgoMsombuluko: noma yiluphi uhlobo lwesithelo, noma yiluphi uhlobo lwemifino ebilisiwe, nganoma yisiphi isikhathi nanoma yiliphi inani
NgoLwesibili: inhlanzi eyosiwe noma ebilisiwe, nganoma yiliphi inani, ngesaladi.
NgoLwesithathu: inyama eyosiwe noma inkukhu eyosiwe, nganoma yiliphi inani nemifino ebilisiwe.
ULwesine noLwesihlanu: uhlobo olulodwa kuphela lwesithelo kunoma yiliphi inani.
isonto lesine:
Amanani achaziwe asatshalaliswa usuku lonke, ngaphandle kwamadethi athile.
NgoMgqibelo
Izingcezu ezine zenyama eyosiwe, noma izingcezu ezine zenyama ebilisiwe, noma ingxenye yesine yenkukhu ebilisiwe, utamatisi ababili, amakhukhamba amane, ithini le-tuna, ucezu lwesinkwa esithosiwe, noma ingxenye yesine yesinkwa esithosiwe esinewolintshi.
NgeSonto:
Izingcezu ezimbili zenyama eyosiwe notamatisi ababili, ukhukhamba amane, ucezu lwethosti ne-apula, ipereya, ucezu lwekhabe, ucezu lwekhabe kanye newolintshi.
UMsombuluko:
I-tuna enepuleti elincane lemifino ebilisiwe, utamatisi amabili, ukhukhamba amabili, ucezu lwe-toast kanye newolintshi.
ULwesibili:
Ingxenye yenkukhu ebilisiwe noma eyosiwe enotamatisi ababili, ukhukhamba amane, iwolintshi, ucezu lwesinkwa esithosiwe kanye nohlobo olulodwa lwesithelo.
ULwesithathu
Amaqanda amabili abilisiwe anolethisi, utamatisi amabili kanye newolintshi.
ULwesine:
2 amabele enkukhu abilisiwe anocezu lwethosti, utamatisi ababili, ukhukhamba amabili, ibhokisi le-yogurt kanye newolintshi
NgoLwesihlanu:
Ucezu lwe-cottage shizi nge-can of tuna, ipuleti elincane lemifino ebilisiwe, utamatisi amabili, ukhukhamba amabili, ucezu lwesithombo kanye newolintshi.
Kubaluleke kakhulu ukunamathela ezinhlotsheni ezishiwo futhi ungasusi noma ungeze olunye uhlobo noma uguqule amanani ashiwo.
Ukudla kwamahora amabili kokuncipha okunempilo
Lolu hlobo lokudla luncike ekungavumeli umzimba uzizwe ulambile ukuze ugweme ukudla kakhulu.Ngakho-ke, kufanele udle ukudla okulula njalo emahoreni amabili ngenkathi ulungisa ama-calories wakho wansuku zonke.
Phakathi kokudla okunconyiwe ukuthi kudliwe njalo ngamahora amabili:
- Amaqanda abilisiwe.
- Isinkwa esinsundu.
- ubhanana.
- Iyogathi.
- I-tuna ngaphandle kwamafutha.
- i-apula.
- Amazambane abilisiwe.
- I-cottage shizi.
- Isaladi yemifino.
- Isifuba senkukhu esingenasikhumba.
- inhlanzi eyosiwe.
- Cheddar ushizi.
Ukudla okunempilo nokuzivocavoca
Ungenza ukudla okulandelayo ngokuhamba ihora ngosuku.
ukudla kwasekuseni
Khetha kokulandelayo:
- Isinkwa esinsundu, ushizi onamafutha amancane, nesaladi eluhlaza netiye.
- Noma i-wholemeal rusks ngetiye lobisi lwe-skim.
- Noma izinsuku eziyisikhombisa ezinenkomishi yobisi oluncibilikisiwe.
isidlo sasemini:
- Izinsuku zokuqala nezesibili: ucezu lwesinkwa esinsundu nge-cottage shizi kanye nepuleti yesaladi eluhlaza.
- Ngosuku lwesithathu: imifino ebilisiwe, izipuni ezine zelayisi, nenyama ebilisiwe.
- Usuku lwesine: ama-steaks amabili anepuleti lesaladi nezipuni ezine zelayisi.
- Usuku lwesihlanu: izingcezu ezimbili ze-zucchini nge-bechamel, isaladi eluhlaza kanye namagremu angu-200 enkukhu.
- Usuku lwesithupha nolwesikhombisa: iyogathi.
isidlo sakusihlwa:
- I-Toast nge-cottage shizi, ikhukhamba kanye nejusi lemon yokudla
- Noma amantongomane ayisikhombisa anezingcezu ezimbili zekhabe kanye nejusi yewolintshi entsha.
Ukudla kwenyanga enempilo iminyaka engamashumi amane
Ngemva kweminyaka engamashumi amane, i-metabolism iyancipha, futhi amandla omzimba okushisa amafutha ayancipha, ngakho umzimba ushisa ama-calories angu-300 ngaphansi kwalokho owawuyikho ngaphambi kweminyaka engamashumi amane.
Kungcono futhi ukuzibophezela emidlalweni efana nokuhamba, ukubhukuda, i-aerobics noma i-yoga ukuze ugcine isisindo esifanele.
Kufanele futhi uthathe izinketho zokudla okunempilo njengokusanhlamvu, wandise imifino nezithelo, futhi ugweme ukudla okuthosiwe kanye nesitashi esicolisisiwe.
Ukudla okunempilo okulahlekelwa amakhilogremu angu-20 ngesikhathi sokurekhoda
Ukuze ulahlekelwe isisindo ngokushesha, ungenza okulandelayo:
isidlo sasekuseni:
- Izingcezu ezi-3 zesidlo sasemini ne-cottage shizi
- Noma amaqanda amabili anocezu lwe-cheddar ushizi
- Noma ubhontshisi ngaphandle kwamafutha kanye nesaladi eluhlaza
isidlo sasemini:
- Imifino kanye nenkomishi yerayisi
- Noma i-tuna nesaladi eluhlaza
isidlo sakusihlwa:
- Izithelo ezine
- Noma imifino nelayisi
- Noma i-pasta ebilisiwe nesaladi
Ukudla okubili ngosuku:
- ikhukhamba noma i-apula
Ukudla okunempilo ngaphandle kokuswela
Uma ufuna ukwenza ukudla okunempilo ngaphandle kokuncishwa, kufanele nje ugweme ukudla okusheshayo, amanzi anosoda, uswidi neziphuzo ezinoshukela, futhi usebenzise izinketho ezinempilo ekudleni kwakho, njengokusanhlamvu, imifino, izithelo, namaprotheni amahle njengenkukhu. , inhlanzi, nenyama ebomvu, kungakhathaliseki ukuthi ibilisiwe noma yosiwe.
Izinhlobo zokudla okunempilo
Ukudla kwe-Dash
Iwuhlobo lweziguli ezinengcindezi equkethe okusanhlamvu, imifino nezithelo, futhi inamaprotheni, amafutha, ubisi noshukela.
Ukudla kwaseMedithera
Kuwuhlelo olutholakala ekudleni okusatshalaliswa endaweni yaseMedithera, futhi kuncike kakhulu emifino nasezithelo.
Ukudla kwe-Flextrian
Kuwukudla kwemifino okunganqanyuliwe ngokuphelele enyameni.
Ukudla kokulawula isisindo
Kuwuhlelo olususelwe ekuqapheni inani lama-calories nsuku zonke ngenkathi kuthathwa izinqumo zokudla okunempilo.
Yiziphi izinzuzo zokudla okunempilo?
- Yehlisa isisindo.
- Ukuvikela umzimba ezinkingeni zempilo ezifana nesifo senhliziyo, isifo sikashukela kanye nomfutho wegazi ophezulu.
- Ukuvikela impilo yokugaya ukudla.
- Gwema ukuqunjelwa, isifo sohudo nokuqunjelwa.
- Impilo engcono engokwengqondo nengokwengqondo.
- ukusiqhenya.
Uhlu lokudla okunempilo lokudla
- I-fillet eyosiwe.
- Ithreyi yemifino ene-rosemary.
- Rocca, amakhowe kanye anyanisi.
- Isipinashi esinewolintshi.
- Imifino egayiwe.
- Iklabishi isaladi namakhowe.
- Irayisi elibilisiwe.
- I-kofta eyosiwe.
- Oats ngoju nezithelo.
- Isaladi yeklabishi.
- Isipinashi roll nenkukhu.
Amathiphu okudla okunempilo
- Yidla imifino nezithelo kakhulu.
- Yidla izinhlanzi kabili ngesonto.
- Yehlisa ukudla okuthosiwe futhi usebenzise amafutha omnqumo namafutha kakhukhunathi ekuphekeni.
- Yehlisa usawoti.
- Ukudla isidlo sasekuseni.
- Yidla okusanhlamvu.
- Phuza amanzi amaningi.
- Hlala ukhuthele futhi uzivocavoce.
