Konke mayelana nokudla okusheshayo, ulwazi lokwehlisa isisindo, ukusindiswa kweviki elilodwa, namathiphu okwehlisa isisindo ngokushesha

Ukudla okusheshayo kwawo wonke umuntu ofuna ikhambi elisheshayo nelokugcina lamafutha agcinwe emzimbeni Ingabe uhlushwa isisindo esiningi? Futhi uzwa sengathi impilo yakho inzima kakhulu futhi awukwazi ukuzivumelanisa nayo kalula.Siyazwelana nawe mfundi othandekayo, futhi siyazi izinga lokuhlupheka kwakho ngenkathi wenza noma yimuphi umsebenzi.Uzizwa ukhathele uma wenza umzamo omncane, nje njengoba ungakwazi ukufeza noma yimuphi umsebenzi noma yimuphi umsebenzi.

Siyazi futhi ukuthi ukususa isisindo esiningi kunzima kakhulu futhi kuyakhathaza futhi kudinga ukuzikhandla nokuzikhandla, ikakhulukazi uma kuziwa ekunciphiseni isisindo, kodwa akudingeki ukhathazeke uma uthola isisombululo esisheshayo kule nkinga. akukho sici.

Kuyini ukudla okusheshayo?

Sonke siphupha isisindo esifanele, ikakhulukazi umuntu obhekene nesisindo esiningi, njengoba ephupha ephila impilo evamile ngaphandle kobunzima noma ukuhlupheka, futhi lokhu kuzokwenziwa kuphela ngokwenza umzamo wokushisa ama-calories amaningi kuze kube yilapho isisindo sincipha. kancane kancane, futhi ngaleyo ndlela umgomo omkhulu ufinyelelwa, okuwukufinyelela isisindo esifanele.

Lokhu kungafezwa ngokulandela ukudla nokudla okusheshayo ngesonto lama-kilos angu-20, okusho ukuthi ngokulandela lokhu kudla isikhathi esiyizinsuku ezingu-7, ama-kilos angu-20 engeziwe azokhishwa emzimbeni, kodwa lokhu akulungile futhi akunampilo.

Ukuze uqale ukulandela ukudla, kufanele uqaphele ukuthi udla ukudla okuqukethe zonke izakhi ngendlela elinganiselayo, njengoba ukudla kufanele kube nezithelo nemifino, amaprotheni, ubisi, namafutha anempilo, futhi akukho neyodwa yalezi zakhi okufanele inganakwa, kodwa kufanele kube yingxenye ebalulekile yokudla.Inqubo yansuku zonke, njengoba isiza ukwandisa izinga lokusha emzimbeni, futhi ukuzivocavoca kufanele kusetshenziswe okungenani isigamu sehora.

Ngokungangabazeki, umqondo wokulahlekelwa ngamakhilo angu-20 ngezinsuku ezingu-7 awamukeleki neze, ngaphezu kokungabi nangqondo futhi okungenampilo futhi. Izinwele zomuntu ziqala ukuqothuka ngokwedlulele ngenxa yokulahlekelwa umzimba ngamavithamini namaminerali abalulekile, futhi le ndaba ingase ikhule futhi ibangele izinkinga zempilo ezingathi sína ezifana ne-anemia, ukungondleki, nezinye izinkinga zempilo.

Indlela yokulahlekelwa isisindo

Abantu abakhuluphele bavame ukufuna indlela yokudla okusheshayo ukuze balahlekelwe isisindo futhi balahlekelwe amafutha amaningi ngesikhathi esifushane, ngenxa yobunzima umuntu okhuluphele kakhulu abhekana nabo ekuphileni kwakhe nokuhlupheka ngenkathi enza imisebenzi evamile yansuku zonke.

Ngempela, kungenzeka ukufeza i-equation enzima, futhi ulahle isisindo esiningi ngokushesha futhi ngokuphepha empilweni yomuntu, ngokulandela ukudla okusheshayo, kodwa kunezici zezempilo kanje:

Okokuqala: Enye yezindlela eziphumelela kakhulu, eye yazuza imiphumela emihle ekulahlekeni kwesisindo esiningi, yindlela yokwazi ama-calories nendlela yokuwabala nokubhekana nawo, njengoba umzimba ungalahlekelwa isisindo esiningi ngokunciphisa izinga. amakhalori angena emzimbeni, noma enza umsebenzi womzimba omningi kunokuvamile, okuholela Ekushiseni amakhalori amaningi.

Uhlelo lokubala amakhalori lungenye yezindlela zokudla okusheshayo ezinsukwini ezi-3, njengoba le ndlela ibonakala ngokusebenza kwayo okwedlulele ekunciphiseni isisindo ngesikhathi esifushane ngokulawula ama-calories adliwe ngumzimba, ngaphezu kwalokho kuyindlela enempilo eyenza ungalimazi umzimba njengoba kwandisa ukuqwashisa komuntu mayelana nokudla okunempilo okufanele akudle.

Okwesibili: Uyafuna ukudla okusheshayo nokunempilo? Sonke sifuna lokho, ngakho-ke odokotela bezempilo kanye nokudla okunomsoco bayeluleka ukuthi kufanele uphuze amanzi amaningi, njengoba ucwaningo luye lwabonisa ukuthi ukwandisa ukudla kwamanzi ngenkathi ugcina izinga eliphansi lekhalori kungenye yezindlela eziphumelelayo zokukhiqiza noma yikuphi ukudla okusheshayo ukuze ulahlekelwe isisindo ngokweqile isikhathi esincane.

Ukunakekelwa kufanele kuthathwe ukuphuza okungenani izingilazi ezimbili zamanzi ngaphambi kokudla, njengoba lokhu kwandisa umuzwa wokusutha, futhi ngaleyo ndlela kunciphisa ukusetshenziswa kokudla, okuholela ekulahlekelweni kwesisindo esingu-44% ezinsukwini ezingu-60 nje.

Okwesithathu: Ngokungangabazeki, i-rumen ne-belly fat yizinto ezicasulayo kakhulu, kodwa bewazi ukuthi ungalandela ukudla okusheshayo kwesisu okuzosusa amafutha esiswini ngokuphelele! Futhi isebenza ukwandisa isisindo semisipha endaweni yesisu kanye nomzimba ngokujwayelekile, ngokudla amanani amaningi amaprotheni, njengoba ukwethulwa kwamaprotheni ngamanani aphezulu ekudleni kusebenza ukunciphisa iphesenti lamafutha agxilile esiswini, hhayi lokhu kuphela, kodwa ukudla okucebile amaprotheni kusebenza ukunciphisa isifiso somuntu, ngaleyo ndlela kunciphisa izinga lama-calories adliwe, okuholela ekulahlekelweni kwesisindo.

Ucwaningo lwesayensi luye lwafakazela ukuthi ukudla kwasekuseni okucebile ngamaprotheni kusebenza ukuvimbela ukusebenza kwehomoni ebangela umuzwa wendlala, futhi le hormone ibizwa ngokuthi (ghrelin), ngakho-ke ukugxila ekudleni ukudla okucebile ngamaprotheni kuthathwa njengokushesha, okunempilo. kanye nokudla okusebenzayo ekususeni isisindo esiningi ngesikhathi esincane.

Okwesine: Enye yezindlela ezisebenzayo zokwehlisa isisindo ukunciphisa inani lamacarbohydrates umuntu awadla emini, njengoba ucwaningo selukhombisile ukuthi ukwenyusa umthamo wamacarbohydrate angena emzimbeni kuhambisana ngqo nesilinganiso samafutha futhi kuholela ekutheni ukwanda kuwo, futhi ngaleyo ndlela ukwanda okukhulu kwesisindo.

Ama-carbohydrate ayizinto ezingenawo amaphesenti aphezulu e-fiber futhi aziqukethe izakhi eziwusizo emzimbeni, ngakho-ke zilimaza umzimba kakhulu, ngakho-ke kukhona uhlelo lokudla okusheshayo oluncike ekunciphiseni ukudliwa kwama-carbohydrate njengerayisi elimhlophe, ufulawa omhlophe, nabanye.

Okwesihlanu: ukudla ukudla okuqukethe iphesenti eliphezulu le-fiber, njengoba i-fiber ikhulisa umuzwa wokusutha futhi iqukethe iphesenti elincane lama-calories, futhi ucwaningo luye lwabonisa ukuthi ukudla amagremu angu-14 e-fiber ngosuku kuholela ekulahlekelweni cishe kwe-10% yamakholori, futhi ukuqhubeka njalo Lolu hlobo lwezinyanga ezine lwaholela ekwehleni kwesisindo samakhilogremu ama-2.

Okwesithupha: Kuyadingeka ukugcina ukuvivinya umzimba kwansuku zonke, nokuphakamisa izinsimbi ezandisa imisipha emzimbeni, futhi kwandise amandla omzimba okushisa nokulahlekelwa amakholori amaningi, futhi ngaleyo ndlela ulahlekelwe isisindo ngokushesha, kuyilapho ugcina ukudla okuphelele.

Amathiphu ukuze ulahlekelwe isisindo ngokushesha

Sivame ukuzwa imishwana enjengokuthi (Ngifuna ukudla okusheshayo ngesonto), noma (ngifuna ukudla okuqinile), noma (ngiphupha ngokudla okusheshayo ezinsukwini ezimbili), neminye imishwana eminingi enencazelo efanayo, kodwa Lokhu akusoze kwenzeka ngaphandle kokulandela uhlelo olunempilo.Kucebile nge-fiber namaprotheni, futhi akuqukethe amafutha noma ama-carbohydrates, kuyilapho ulondoloza ukuzivocavoca noma ukuhamba isigamu sehora ngosuku, futhi hhayi lokho kuphela, kunamanye amathiphu okufanele alandelwe ukusheshisa inqubo yokulahlekelwa isisindo, futhi lawa macebiso yilawa:

• Kufanele kuqashelwe ukuthi udle lezi zidlo ezintathu, uqiniseke ukuthi isikhawu phakathi kokunye ukudla okungenani amahora amathathu.
• Ukunakekelwa kufanele kuthathwe ukuze udle ukudla kwasekuseni, futhi kufanele kube ne-fiber ecebile, okwandisa umuzwa wokusutha, ngaphezu kokudla ukudla kwasekuseni njalo, okwandisa izinga lokushisa lomzimba lamakholori.
• Landela uhlelo lokubala amakhalori, futhi uqiniseke ukuthi ubhala phansi yonke into edliwa emini, futhi ubale ama-calories afakwe emzimbeni phakathi nosuku.
• Ukudla kokugcina kufanele kube okungenani amahora amathathu ngaphambi kokulala, ukunikeza isisu isikhathi esanele sokugaya ukudla.
• Gwema ukudla okuthosiwe, futhi udle ukudla okuthosiwe noma okubilisiwe.
• Ukuze uthole ukudla okunempilo nokusheshayo, ukuzivocavoca kufanele kugcinwe phakathi nosuku, kodwa uma kungabikho isikhathi, qiniseka ukuthi uzijwayeza ukuhamba esikhundleni semoto, futhi ugibele izitebhisi esikhundleni sokugibela ikheshi, njengoba lokhu kuholela ekulahlekelweni kwesisindo ngokushesha. .
• Shintsha ukudla okunofulawa omhlophe ngokudla okunothe ngezinhlamvu nefiber, njengoba kwandisa umuzwa wokusutha.
• Kufanele kuqashelwe ukuthi udla imifino nezithelo ngokuqhubekayo, njengoba imifino nezithelo kucebile nge-fiber, okwandisa umuzwa wokusutha.
• Faka ubisi olunamafutha esikhundleni sobisi olunamafutha.
• Ukuze uthole ukudla okulula, okusheshayo futhi okungabizi, kufanele uqaphele ukulandela amathiphu ashiwo ngenhla ngaphezu kokuphuza izinkomishi ezimbili zetiye elihlaza ngosuku, njengoba lokhu kwandisa izinga lokushiswa nokulahlekelwa kwesisindo ngokushesha, ngaphezu kweqiniso lokuthi itiye eluhlaza. iqukethe amaphesenti aphezulu ama-antioxidants.
• Ukunciphisa izinga likashukela eziphuzweni, futhi kungcono ukulahla ushukela ngokuphelele.
• Ukudla akufanele kubekwe ezitsheni ezinkulu, njengoba lokhu kuholela ekudleni ukudla okuningi, futhi kufanele kushintshwe izitsha ezincane, ezisebenza ukunciphisa inani lokudla, futhi ngaleyo ndlela ulahlekelwe isisindo esiningi.
• Kunconywa, ngenkathi ulandela ukudla okusheshayo nokunempilo, ukuhlala kude nokudla okugcinwe futhi okusemathinini, njengoba kuqukethe inani elikhulu lamakholori, futhi ngaleyo ndlela kuvimbele inqubo yokulahlekelwa isisindo.
• Elinye lamathiphu okumelwe lilandelwe ngesikhathi sokudla okusheshayo ukuqaphela ukulala kusenesikhathi futhi ulale inani elanele lamahora, kusukela phakathi kwamahora angu-8:6, njengoba lokhu kusebenzela ukuvikela umzimba ekubunjweni nasekugcinweni kwamafutha, futhi ngaleyo ndlela usize ekunciphiseni isisindo esiningi.
• Phakathi kwezinto okumele zibhekwe uma kuqalwa ukudla okusheshayo komzimba wonke, ukudla kumele kudliwe kancane, kuhlafuneke kahle kakhulu, ngoba kuyaziwa ngokwesayensi ukuthi umyalezo wokusutha uthunyelwa ebuchosheni. Imizuzu engu-20 ngemva kokudla, Ngakho-ke, ukudla kufanele kuhlafunwa kancane ukuze kudliwe ukudla okuncane.
• Ukunakekelwa kufanele kuthathwe ukuze kusetshenziswe inani elanele lamanzi phakathi nosuku, hhayi ngaphansi kwezingilazi ezingu-8 zamanzi, ukuze kukhishwe izinto ezinobuthi emzimbeni, futhi kwandise izinga lokusha ngaphezu kokuphuza amanzi ngaphambi kokudla, okuholela umuzwa wokusutha ngokushesha.
• Uma uqala ukulandela ukudla okusheshayo, kufanele ugxile ekudleni amaprotheni njengoba esebenza ukuze ulahlekelwe isisindo ngokuphumelelayo, ngoba amaprotheni avuthayo adinga ukushisa ama-calories amaningi ngenani elidlula lokho okudingwa ngumzimba ukuze ulahle futhi ushise amafutha. .
• Isimiso sokupheka kufanele sishintshwe ngokuphelele futhi singapheki nge-ghee noma ibhotela, ukupheka ngamafutha omnqumo noma amafutha ommbila, ukusebenzisa okusanhlamvu esikhundleni sesinkwa esimhlophe, nokudla ubisi oluncibilikisiwe esikhundleni samafutha agcwele.
• Uma kwenzeka ucabanga ukulandela ukudla okusheshayo nokunzima ezinsukwini ezingu-3, ​​akunconywa ukwenza kanjalo futhi akufanele ugodle ukudla futhi ufinyelele esigabeni sokuzizwa ulambile. Kunalokho, lapho uqala ukudla ukuze ulahlekelwe isisindo ngokushesha, kungcono ukudla ukudla okulula okuningi phakathi nosuku, okucebile nge-fiber njenge-Yidla imifino, izithelo, amantongomane, nokunye ukudla okunempilo.
• Ngokwezifundo zesayensi, ukuma isikhathi eside kukhulisa ukusebenza kahle komzimba ekususeni isisindo esiningi kanye nama-calories avuthayo, ngokungafani nokuhlala, futhi kutholakale ukuthi ukuma isikhathi eside kushisa cishe ama-calories angu-174.

Uzikhipha kanjani izinqe nezinqe

Abantu abaningi bahlushwa ukwanda kwamafutha ezinqeni nasezinqeni. Amafutha agxile engxenyeni engezansi yomzimba, futhi lokhu kuvame kakhulu emphakathini waseGibhithe. Ngakho-ke, abaningi bafuna ukudla okuqinile, okusheshayo okuthatha isonto lonke kwezinqe nezinqe.

Abantu abaningi bafuna ukudla okunazo zonke lezi zici, ukuze amafutha amaningi ezinqeni namafutha aqedwe ngokushesha okukhulu.

Kunconywa izazi zokudla okunomsoco ukuze kuphumelele inqubo yokukhipha amafutha amaningi engxenyeni engezansi yomzimba, ukunamathela emiyalweni nezeluleko kuze kutholakale umphumela oyifunayo, futhi le miyalo ithi:

• Kufanele uqaphele ukuthi uphuza okungenani amalitha amabili amanzi ngosuku, kodwa kungcono ukuthi inani libe ngaphezu kwalokho.
• Izazi zokudla ziyeluleka lapho ulandela ukudla okusheshayo ukuze ulahlekelwe isisindo, udle iyogathi njalo, njengoba iyogathi inezinzuzo ezinkulu ekuqiniseni umzimba ngokujwayelekile, nasekuthuthukiseni ukugaya.
• Akungabazeki ukuthi noma iyiphi indlela yokudla kufanele ihlanganise ukuvivinya umzimba ohlelweni lwansuku zonke, ikakhulukazi esifundeni esiphansi.
• Njengoba le ndawo idinga inqubo yokuqinisa ukuze isikhumba singancibiliki, okwenza isimo sibe sibi nakakhulu, ngakho odokotela batusa ukuzivocavoca nsuku zonke imizuzu engu-30, okusebenza ukuqinisa indawo engezansi futhi kukhishwe ngokushesha amafutha aqoqwe kule ndawo. .
• Kufanele futhi unake ukudla imifino phakathi kwalokhu kudla okuthathu, inqobo nje uma imifino idliwa imizuzu engama-60 ngaphambi kokudla isidlo esikhulu.
• Ngenkathi ulandela ukudla okusheshayo kwe-rumen nezinqe, kuvunyelwe ukuphuza iziphuzo ezine-caffeine, njengetiye nekhofi, ngaphezu kokudla amakhambi, kodwa ngaphandle kokufaka noma yiluphi uhlobo lukashukela.Iziphuzo zokudla azivunyelwe.
• Odokotela abanciphisa umzimba bayeluleka ngenkathi belandela ukudla ukuze banciphise umzimba ngokushesha; Gwema ukuchayeka ekuqunjweni, ngokuqinisekisa ukuthi uphuza iziphuzo zemithi ezivimbela ukuqunjelwa.
• Kuhlale kululekwa ngenkathi ulandela ukudla kwe-rumen nezinqe, nanoma yikuphi ukudla ngokujwayelekile, ukuqaphela ukudla kancane, okuvuselela umuzwa wokusutha.

Ukudla ngamakhemikhali

Abantu abaningi abahlushwa ukukhuluphala ngokweqile kanye nokukhuluphala ngokweqile bafuna indlela yokwehlisa isisindo ngesilinganiso sekhilo nsuku zonke, futhi muva nje ukudla kwamakhemikhali okusebenza ngokushesha kutholakale ukuthi kwehle ngekhilo elilodwa nsuku zonke, ngokulandela indlela ethile yokudla nokunamathela. kuyo.

Ngalesi simiso, kungenzeka ukulahlekelwa amafutha amaningi esiswini nasezinqeni, ngesikhathi esifushane kakhulu, futhi kuyindlela elula futhi esheshayo yokudla lapho umuntu elahlekelwa isisindo ngesilinganiso sekhilogremu ngosuku, kodwa okulandelayo: uhlelo kufanele lulandelwe:

• Phakathi nesonto ukudla kwasekuseni kuyafana ukudla okuhleliwe Iwuhhafu wewolintshi noma uhhafu wegrapefruit eneqanda elilodwa noma amabili abilisiwe kanzima.
• isidlo sasemini ku Usuku lokuqala Iqukethe (amaqanda amabili abilisiwe anepuleti lesaladi)
• Isidlo sakusihlwa iziqukathi ezimbili zeyogathi enganamafutha namaqanda amabili abilisiwe, kanye ne-grapefruit eyodwa noma iwolintshi.
• isidlo sasemini ku ngosuku lwesibili Iwucezu lwenyama eyosiwe noma ingxenye yesine yenkukhu eyosiwe enesitsha sesaladi.
• Isidlo sakusihlwa amaqanda amabili abilisiwe anewolintshi.
• Isidlo sasemini kanye nesidlo sakusihlwa ngosuku lwesithathu Umuthi ofanayo ngosuku lwesibili.
• Isidlo sasemini singene ngosuku lwesine Iqukethe amaqanda amabili abilisiwe ngesitsha semifino ebilisiwe (sautéed), enesiqephu se-cottage shizi.
• Isidlo sakusihlwa inkomishi yeyogathi engeyona amafutha enemifino egayiwe.
• Isidlo sasemini ngosuku lwesihlanu I-tuna engenawo amafutha, noma inhlanzi eyosiwe.
• Isidlo sakusihlwa amaqanda amabili abilisiwe anemifino e-sauteed.
• Isidlo sasemini ngosuku lwesithupha Kuyi-steak enemifino egayiwe kanye newolintshi noma i-grapefruit.
• Isidlo sakusihlwa isaladi yezithelo ezintsha ezingenazo izinsuku, ubhanana, amagilebhisi, umango noma amakhiwane.
• Isidlo sasemini ngosuku lwesikhombisa Ingxenye yesine yenkukhu eyosiwe enowolintshi nemifino ethosiwe.
• Isidlo sakusihlwa ucezu lwenkukhu eyosiwe enotamatisi kanye newolintshi.

Uma kwenzeka uqaphela ukuthi lokhu kudla okunempilo nokusheshayo kokulahlekelwa isisindo kufinyelele umphumela obonakalayo wokulahlekelwa isisindo, uhlelo olufanayo lungaphinda luphindwe ngesonto lesibili, kodwa kungcono ukuya kudokotela ukuze uxoxe naye ngalolu daba.

Ukudla kwe-rumen

Abesifazane abaningi bahlushwa ukuqoqwa kwamafutha endaweni yesisu, okuyisithiyo ekusebenzeni kwansuku zonke ngaphezu komthelela omubi ku-psyche yabesifazane, ngakho-ke bahlala befuna ukudla okusheshayo okuqinisekisiwe kwe-rumen okungaba ejwayele ukususa i-rumen ngokushesha.

Ukuze ulahle amafutha amaningi endaweni yesisu, kufanele ulandele ukudla okuphumelelayo, ulandele iseluleko futhi unamathele emiyalweni ukuze uthole imiphumela engcono kakhulu ngesikhathi esisheshayo, njengoba kudinga ukulandela ukudla okuhlanganisa uhlelo lokudla okulinganiselayo. ngaphezu kokuzivocavoca.

Abantu abaningi baphoqeleka ukuthi balandele ukudla okusheshayo futhi okunzima kakhulu isonto lonke ukuze uthole i-rumen esebenza ngokushesha, ngokulandela lesi simiso:

• Ukudla kwasekuseni kuqukethe inkomishi ye-yogurt ngaphandle kwamafutha, lapho kufakwa khona izipuni ezingu-4 zesinkwa se-baladi.
• Isidlo sasemini ipuleti lesobho elinepuleti lesaladi.
• Isidlo sakusihlwa i-apula elilodwa.

Iresiphi yokudla esheshayo nelula ngesonto

Lolu hlelo lubonakala njengokudla okusheshayo nokulula, futhi luzuze imiphumela emihle kubantu abaningi, kodwa njengoba sishilo phambilini, uhlelo olunempilo kufanele kulandelwe, okungukuthi:

• Ukudla kwasekuseni ucezu lwesinkwa esinsundu, neqanda elibilisiwe, nocezu lukashizi ongenawo amafutha.
• Ngemva kwamahora amabili ngemva kokudla kwasekuseni, kufanele udle ucezu lwesithelo, njengewolintshi.
• Isidlo sasemini siqukethe uhhafu wenkomishi yerayisi elinsundu, okwenezelwa ucezu lwenyama eyosiwe emhlophe noma ebomvu, nepuleti lesaladi.
• Isiqephu sesithelo amahora amabili ngemva kokudla ukudla.
• Isidlo sakusihlwa inkomishi yeyogathi engenamafutha enezithelo ezimbili.

Ukudla okufanele ukugweme ngenkathi ulandela izindlela zokupheka zokudla okusheshayo

1. Amaswidi kufanele agwenywe ngokuphelele. Iqukethe inani elikhulu likashukela, okwandisa kakhulu isisindo.
2. Nakuba ulandela noma yikuphi ukudla ukuze ulahlekelwe isisindo ngokushesha, kufanele ugweme ukudla iziphuzo ezingasizi neziyingozi njengeziphuzo ezinikeza amandla, futhi kufanele uphuze amajusi emvelo amaningi angenawo ushukela nezivimbelakuvunda.
3. Ikhofi ingesinye seziphuzo ezingasetshenziswa lapho kwenziwa ukudla; Ibonakala yiqiniso lokuthi kwandisa izinga lokushisa, kodwa akufanele uphuze ikhofi eningi, itiye neziphuzo ezicebile ku-caffeine, ngoba kuthinta kabi inqubo yokulahlekelwa isisindo.
4. Kuyelulekwa ngenkathi kulandelwa uhlelo lokulahlekelwa isisindo ngokushesha ukuze umzimba wonke udle inani elikhulu lamaprotheni, njengoba kutholakale ukuthi abantu abadla amaprotheni ngobuningi abahlushwa amafutha amaningi omzimba.

Ukudla kweminyaka engu-13 ubudala

Izingane eziningi ezeve eshumini nambili, eziphakathi kweminyaka engu-11 kuya kwengu-14 ubudala, zihlushwa isisindo esiningi, abazali okumelwe basingathe ngokucophelela nangokuqaphela, njengoba kudinga ukwazi ukwaziswa okwengeziwe mayelana nenani elifanele lama-kilojoule kubafana namantombazane abakule minyaka yobudala.

Izazi zokudla ziye zathi ama-calories afanelekile kubafana kuleli qembu leminyaka asukela ku-2000 kuya ku-3700 kilojoule, kanti emantombazaneni ama-kilojoule asukela ku-1500 kuya ku-3000 kilojoule ngosuku.

Ngokusekelwe enanini lama-kilojoule adingekayo, ukudla kanye nokusebenza komzimba nakho kuyanqunywa.

Indlela yokudla esebenza ngokushesha equkethe ama-calories angu-1800:

• Ukudla kwasekuseni iqanda elilodwa nezipuni ezimbili ze-labneh, nengxenye yesinkwa esinsundu.
• Isidlo sasemini ucezu lwenyama emhlophe eyosiwe, noma inyama ebomvu eyosiwe engenamafutha enezingxenye ezintathu kwezine zesinkwa esinsundu esinemifino esosiwe.
• Isidlo sakusihlwa iqanda elilodwa elibilisiwe nezipuni ezi-4 ze-labneh, kanye nezingxenye ezintathu kwezine zesinkwa esinsundu.
• Qaphela ukuthi uphuze amanzi anele, okungenani izingilazi zamanzi eziyi-8, futhi udle izithelo nemifino phakathi kokudla, inqobo nje uma lokhu kwenzeka emahoreni amabili ngemuva kokudla isidlo esikhulu.

ukudla okusheshayo kohlobo lwegaziO+)

Landela ukudla okusebenza ngokushesha isonto lonke ngokohlobo lwegazi, okungenye yezinhlelo zokudla ezisanda kusabalala, ikakhulukazi uhlobo lwe-(O+), futhi lolu hlelo luzuza ekuthuthukiseni impilo yabantu, ngaphezu kokunciphisa amathuba okuba nobungozi obukhulu. izifo.

Abantu abanohlobo lwegazi (O+) babonakala ngezici eziningi, ezihlanganisa:

• Ikhono eliphezulu lokugaya amafutha namaprotheni.
• Banekhono eliphezulu lokuguqula ama-carbohydrate abe amafutha.
• Abanikazi balolu hlobo bakhala nge-acidity eyengeziwe yesisu.

Kuyalulekwa kubantu abanohlobo lwegazi (O+), kuyilapho belandela ukudla okulula ukuze bakhiphe i-rumen noma umzimba wonke, badle ukudla okunothe ngamaprotheni, futhi ukudla okufanele kudliwe yilokhu:

• Amafutha e-Olive.
• Zonke izinhlobo zezithelo.
• Kuvunyelwe ukudla inyama, kodwa ngaphandle kwamafutha.
• I-tuna, i-tilapia ne-salmon.
• Inyama emhlophe.
• Yidla imifino efana nesipinashi, ubhatata, i-broccoli, no-squash.

Kufanele futhi uqiniseke ukuthi uyazivocavoca, ikakhulukazi ukuvivinya umzimba ngamandla, kuyilapho ulandela ukudla okunempilo ukuze wehlise isisindo.

Yehlisa isisindo ebusika

Kuvamile ukuthi ngesikhathi sasebusika abantu bakhuluphale futhi bakhuluphale ngenxa yokugxila ekudleni okunamafutha futhi badle iziphuzo ezinekhalori, kodwa isisindo esiningi singaqedwa ngenkathi yasebusika ngokulandela ukudla okusheshayo kwasebusika ukuze unciphise umzimba futhi ushise amafutha.

Ngalesi simiso, kungenzeka ukugcina isisindo futhi uphume ngenkathi yasebusika ngaphandle kokuqongelela amafutha amaningi, okubangela imiphumela emibi kakhulu empilweni yomuntu.

Ukuze kusetshenziswe lesi simiso, kufanele kuqashelwe ukudla isobho lemifino elinokhilimu ikakhulukazi ngaphambi kokudla ukudla okuyinhloko (isidlo sasemini nesakusihlwa), njengoba lokhu kusebenzela ukunikeza umzimba imfudumalo nomuzwa wokusutha.