Idethi nokudla kobisi kungakusiza ukuthi ulahle isisindo esiningi ngesikhathi esifushane, futhi abanye bakubize ngokuthi (ukudla okuphuthumayo), lapho ungasusa khona amakhilogremu amaningana esisindo esingase sifinyelele amakhilogremu amahlanu ngesonto elilodwa nje.
Izinsuku nokudla kobisi kuncike ekungadlini enye into phakathi nosuku ngaphandle kwezinsuku nobisi noma iyogathi, kuyilapho uqinisekisa ukuthi uphuza amanzi amaningi ngaphakathi kwemikhawulo okungenani amalitha amathathu ngosuku, futhi ngezinye izikhathi kunezelwa imifino noma izithelo ezingenasitashi. kubo.
Amadethi nobisi kudliwa ezidlweni ezinhlanu ezihlukaniswa usuku lonke ngokusho okulandelayo:
- Ukudla kwasekuseni: Yidla amadethi amahlanu ngenkomishi yobisi, noma iyogathi enamafutha amancane noma enganamafutha.
- Ukudla okulula: Emini, yidla amadethi amathathu nenkomishi yobisi, noma iyogathi enamafutha amancane noma enganamafutha.
- isidlo sasemini: Yidla amadethi amahlanu ngenkomishi yobisi, noma iyogathi enamafutha amancane noma enganamafutha.
- Ukudla okulula: Yidla izithelo ezintathu zamadethi ngenkomishi yobisi, noma iyogathi enamafutha amancane noma enganamafutha.
- Isidlo sakusihlwa: Yidla amadethi amahlanu ngenkomishi yobisi, noma iyogathi enamafutha amancane noma enganamafutha.
Izinsuku kanye nokuhlolwa kokudla kobisi
I-Nihal:
U-Nihal uthi waphupha egqoke ingubo yomshado kanina ngemva kokuhlangana neqhawe lamaphupho akhe, njengoba unina wayehlale efanelekile, futhi izithombe zomshado zikanina zaziwumshado ophelele ayewufuna, ikakhulukazi ingubo efekethisiwe ngesandla, enakho konke. imininingwane emangalisayo eyenza noma yimuphi umakoti ajabule.
Ekugcineni, uNihal Fares wawathola amaphupho akhe, kodwa ingubo kanina yayingahambisani nomzimba wakhe.
Wayefuna ukushada nengcweti yamaphupho akhe, eyayifuna ukusheshisa umcimbi womshado ukuze bahambe ndawonye bayosebenza phesheya, kodwa ingubo kanina yayingekho esikalini somzimba wakhe, njengoba kwakudingeka ehlise isisindo.
Isixazululo sasisekudleni amadethi nokudla kobisi, okwamenza ukuba ehle ngamakhilogremu amahlanu ngesonto elilodwa, kuyilapho egcina ubungqabavu bakhe obugcwele njengoba luqukethe imisoco eyinhloko edingwa umzimba.
Ngosuku lomshado, u-Nihal wayengumuntu owayejabule kakhulu emhlabeni, wathola iqhawe lamaphupho, wathola umshado wamaphupho, futhi wagqoka ingubo ayefisa ukuyigqoka.
UMarawi uthi
Konke ukudla ayekuzama kwakumbangela isiyezi nokukhathala, yingakho wagwema ukudla ukudla waze wakhuluphala waqala ukuba nomthelela empilweni yakhe.Emva kokuba ezwe ngokudliwa kwamadathi nobisi, uMarwa wanquma ukukuzama, uMarwa uyakuqinisekisa ukuthi wayekwenza ngaphandle kokuzizwa enesiyezi noma ukulamba, ngakho wazizwa esuthi futhi ekhululekile.
Uhamba ngayo izinsuku ezine ngeviki, ayimise izinsuku ezimbili, lapho edla ukudla okuhlukahlukene okunempilo, aphinde abuyele kukho.Ngale ndlela uMarwa wakwazi ukwehlisa amakhilogremu angu-16 ngenyanga eyodwa kuphela.
Mayelana noFatima
Uthi akakaze azame ukwenza i-dieting empilweni yakhe, kodwa uqale ngokudla ubisi namadate, wakwazi ukwehlisa isisindo sakhe kakhulu wakwazi nokugcina isisindo sakhe esisha abephupha ngaso ngemuva kokuyeka. ukudla kwamadethi nobisi.
Futhi ngoMariya
Uthi wayedla amadethi angu-21 ngosuku, esabalalisa izidlo ezinhlanu phakathi nosuku, ngaphezu kwamathini amathathu obisi olunamafutha amancane.
Wayevame ukudla izithelo ezinhlanu ezinobisi ekuseni, amaphilisi amabili emini, namadate amahlanu kuya kwayisikhombisa nobisi emini.
Ntambama uphuza amaphilisi amabili bese ushiya okusele esidlweni sakusihlwa nobisi, futhi ngaleyo ndlela ngakwazi ukukhipha amakhilogremu ama-2 ngezinsuku ezine nje.
Okuhlangenwe nakho kwami ngobisi kanye nezinsuku zokudla ngeviki
Ngemva kokubeletha indodakazi yami, isisindo sami sakhula futhi safinyelela ku-85 kilograms, okwangibangela ukucindezeleka okukhulu futhi kwangenza ngizwe amazwi angafuneki kulabo abaseduze kwami, ngakho nganquma ukulahla isisindo esengeziwe, futhi ngathola ukuthi ukudla kwezinsuku. futhi ubisi luqukethe izakhi ezibalulekile umzimba ongazidinga, Ubisi lucebile amaprotheni, amavithamini namaminerali, kanye nezinsuku ziqukethe iphesenti eliphezulu le-fiber, ushukela ozuzisayo kanye nosawoti wamaminerali.
Ngemva kokuqhubeka nalokhu kudla isonto lonke, ngakwazi ukwehlisa isisindo sami ngamakhilogremu amahlanu, okwangenza ngayeka izinsuku ezimbalwa, ngaphinde ngaqala futhi elinye isonto, futhi isisindo sami manje safinyelela kumakhilogremu angu-78, futhi ngahamba kangcono futhi ngazizwa ngingcono. nomdlandla kunakuqala.
Futhi ngizoqhubeka nokwenza lokhu kudla ngize ngifinyelele isisindo esifanele esinempilo.Into ebaluleke kakhulu ngalokhu kudla ukudla amadethi nobisi kuphela ngaphandle kokunye, futhi uphuze amanzi amaningi kusuka ku-3 kuya ku-5 amalitha ngosuku. futhi kufanele wenze umdlalo olula, njengokuhamba ngezinyawo, ukuze uthole imiphumela engcono kakhulu.
Izinsuku kanye nokudla kobisi izinsuku ezi-3
Uma ungazange usebenzise izinsuku nokudla kobisi ngaphambili, ungazama izinsuku ezintathu ukuze uzibonele imiphumela, njengoba uzokwazi ukulahlekelwa amakhilogremu angu-2-3 kalula futhi unempilo.
Ungenza izinsuku kanye nokudla kobisi izinsuku ezintathu, bese uyeka isonto lonke, udle ukudla okunempilo phakathi nesonto, bese ubuyela kukho futhi izinsuku ezintathu.
Ukuze uthole imiphumela ehamba phambili, landela le miyalo:
ukudla kwasekuseni
Amadethi amathathu anenkomishi yobisi olunamafutha amancane noma ubisi oluncibilikisiwe.
ukudla kwasemini
Izinkomishi ezimbili ze-low-fat noma ubisi lwe-skim olunamadethi ayisikhombisa, futhi ungakwazi ukwengeza uju obisini ukuze lube mnandi.
isidlo sakusihlwa
Inkomishi yobisi olunamafutha aphansi noma ubisi oluncibilikisiwe olunezinsuku ezintathu.
Uma kwenzeka uzizwa ulambile phakathi kokudla, yidla izinsuku ezintathu ngengilazi yamafutha aphansi noma ubisi lwe-skim, ukuze kube namahora angu-4 phakathi kwesidlo ngasinye.
Izinsuku zokudla kanye nobisi ngokuhamba
Ukwenza ukudla kwamadethi nobisi ngokuhamba, kufanele uhambe izinsuku ezintathu zokuqala ekudleni okuqukethe kuphela izinsuku kanye nobisi oluncane noma olungenawo amafutha ngaphandle kokwengeza okunye ekudleni kwakho.
Ezinsukwini ezintathu ezizayo, ungakwazi ukwethula okunye ukudla ekudleni kwakho, uqiniseke ukuthi kuwukudla okunekhalori ephansi, njengemifino.
Ungase ungadli cishe amahora amathathu ngaphambi kokulala, futhi ugweme ukudla ebusuku kakhulu ngangokunokwenzeka.
Ungakwazi ukuhamba isigamu sehora ekuseni noma ugijime, futhi enye isigamu sehora ebusuku ukuze uthole imiphumela engcono kakhulu, futhi ungenza noma yimuphi omunye umdlalo onjengokuvivinya umzimba noma ukubhukuda.
Ukudla kuyasiza kakhulu uma ufuna ukwehlisa isisindo ngokushesha, futhi akufanele kuqhutshekwe isikhathi eside.
Izinsuku zokudla kanye nobisi eRamadan
Ukwenza ukudla kwezinsuku nobisi eRamadan, ungalandela imiyalo elandelayo:
Suhoor
Yidla amadethi ayisikhombisa e-suhoor nengilazi enkulu yobisi olunganamafutha noma olunamafutha amancane, futhi uqiniseke ukuthi i-suhoor ingaphambi kwesikhathi sokuzila, esikhathini esikuvumela ukuthi udle isidlo semifino ngaphandle kwezithasiselo, futhi uhlale. kude nemifino enesitashi njengamazambane, uphizi kanye nommbila.
ukudla kwasekuseni
Yidla amadethi ayisikhombisa nenkomishi yobisi olunamafutha amancane noma i-skim milk kanye nepuleti lesaladi eluhlaza.
Emahoreni amathathu ngemva kokudla kwasekuseni, yidla amadethi ayisikhombisa nenkomishi yobisi olunamafutha amancane noma ubisi oluncibilikisiwe, futhi ungadla ipuleti lesaladi eluhlaza nocezu lwesinkwa esinsundu.
Ungaphuza itiye noma i-aniseed ngaphandle kukashukela futhi uphuze amanzi amaningi ukuze ungaphelelwa amanzi emzimbeni.
Gwema ukuqhubeka nokudla amadethi nobisi izinsuku ezingaphezu kweziyishumi, futhi lolu hlobo lokudla kufanele lugwenywe kwabanesifo sikashukela kanye nabesifazane abakhulelwe nabancelisayo.
Okuhlangenwe nakho kwami ngokudla kwamadethi nobisi eRamadan
Ngo-Ramadan odlule, ngakwazi ukunciphisa isisindo sami ngamakhilogremu angu-8 emasontweni amabili ngaphandle kwemiphumela emibi engadingeki, kuyilapho ngizinzisa isisindo.
Futhi wenze okulandelayo:
Suhoor
Izinsuku eziyisikhombisa ne-skimmed iyogathi noma ubisi oluncibilikisiwe, iqanda elilodwa elibilisiwe nezinkomishi ezimbili zamanzi.
ukudla kwasekuseni
Izinsuku eziyisikhombisa ezine-yogurt noma ubisi olunamafutha amancane noma olungenawo amafutha, izipuni ezinhlanu zesobho lenkukhu nemifino nezinkomishi ezimbili zamanzi.
ukudla okwengeziwe
Cishe ngehora leshumi ngidla amadethi ayisikhombisa nenkomishi yeyogathi noma ubisi olunamafutha amancane noma olungenawo amafutha, isithelo esisodwa nezinkomishi ezimbili zamanzi.
Hamba isigamu sehora kuya kwehora njalo ebusuku.
Izinsuku kanye nokudla kwe-yogurt
I-yogurt iwukudla okuhle kwempilo yesistimu yokugaya ukudla, njengoba iqukethe ama-probiotics noma amabhaktheriya anenzuzo alinganisela uhlelo lokugaya futhi anikeze ukugaya okungcono.
Ngaphezu kwalokho, icebile amaprotheni, i-calcium namavithamini, futhi ngezinsuku, ingaba ukudla okufanelekile kokudla okunempilo nokuphumelelayo ngaphandle kwemiphumela emibi.
Ungadla amadethi angama-21 ngosuku nezinkomishi ezinhlanu zeyogathi enamafutha aphansi noma enganamafutha ngaphezu kwezidlo ezintathu, noma ungazihlukanisa zibe izidlo ezinhlanu ukuze ungazizwa ulambile phakathi namahora osuku.
Izinzuzo zobisi kanye nezinsuku zokudla
- Ukudla okulula ukukulandela okungabizi futhi okunezithako ezitholakala kalula.
- Ubisi luqukethe uvithamini A, uvithamini B, novithamini C, ngaphezu kwe-calcium, i-phosphorus, nezinye izakhi ezibalulekile ezifana namaprotheni.
- I-fiber esezinsukwini isiza umzimba ukuthi uzizwe ugcwele isikhathi eside.
- Inikeza umzimba ama-kilojoule adingekayo ngaphandle kokukhuphula amazinga kashukela ngokuzumayo, njengoba iwagcina emazingeni aphephile isikhathi eside kakhulu ngangokunokwenzeka.
- Ubisi luthuthukisa ukugaya ngokwandisa amanani amagciwane anenzuzo, amelana namagciwane ayingozi, anciphise amanani awo, futhi avikele impilo yesimiso sokugaya ukudla.
- Ikusiza ukuthi ulahlekelwe isisindo ngokushesha futhi ukhiphe ubuthi
- Ingxube yezinsuku nobisi iqukethe ama-enzyme asiza ekususeni isisindo eseqile.
- Yehlisa i-cholesterol futhi ilawule amazinga kashukela.
Ukulimala ekudleni kwamadethi nobisi
- Ayisetshenziselwa abesifazane abakhulelwe nabancelisayo kanye nezingane.
- Ayisetshenziswa isikhathi eside.
- Akunconywa ukuyisebenzisa uma kwenzeka izifo ezingapheli ezifana nesifo sikashukela.
- Kungabangela ukukhathala nokukhathala ngenxa yamakhalori aphansi.
- Kungabangela ukuntuleka kwamaprotheni futhi kunciphise isisindo semisipha, ngakho-ke kungcono ukuyilandela ngezikhathi ezithile kanye nokuzivocavoca ngesikhathi sokulandelwa kwayo.
Izinsuku zokudla kanye nobisi lwehla kangakanani؟
Ungasusa cishe ikhilogremu eyodwa ngosuku uma unamathela emiyalweni yezinsuku nokudla kobisi.
Izinsuku zokudla kanye nobisi malini ngesonto؟
Ungasusa cishe amakhilogremu angama-3-5 wesisindo sakho ngesonto, ngemuva kokulandela imiyalo ngokucophelela.
Ubisi kanye nezinsuku zokudla kwenyanga, zehla kangakanani؟
Uma ulandela izinsuku nokudla kobisi izinsuku ezine ngesonto phakathi nenyanga, ungasusa ama-kilogram ayi-10-15.
Izinsuku zokudla, ubisi nezithelo
Ukuzijwayeza ukudla kwamadethi, ubisi nezithelo isonto elilodwa kungokulandelayo:
isidlo sasekuseni: Izinsuku ezinhlanu ezinenkomishi noma ezimbili zamafutha aphansi noma ubisi oluncibilikisiwe, nesithelo esisodwa.
Phinda umsebenzi ngesikhathi sasemini nakusihlwa.
Ungadla izithelo njenge-snack phakathi kokudla okuyinhloko esikhundleni sesidlo esikhulu ukuze unciphise umuzwa wendlala phakathi nosuku.
Ama-calories ngezinsuku ezinobisi
Ama-calories athathwe kumadethi esidlweni esisodwa alingana nama-calories angu-250, kanti inkomishi yobisi oluyi-skim inamakhalori angaba ngu-100.
Izixwayiso zokulandela ukudla kwamadethi nobisi
Izigaba ezilandelayo azivunyelwe ukulandela izinsuku nokudla kobisi:
- ukhulelwe.
- Abesifazane abancelisayo.
- izingane.
- Abantu abanesifo sikashukela.
- Abantu abanezifo ezingelapheki.
- Iziguli zenhliziyo.
- Abantu abanezinkinga zokuzivikela komzimba.
- Akuvunyelwe futhi ukuyisebenzisa esikhathini eside.
Ngakho-ke, ukuze ulahlekelwe isisindo empilweni nasempilweni ngokudla kwamadethi nobisi, kufanele uzilolonge ngezikhathi ezithile, futhi uqinisekise ukuthi impilo yakho ivumela ukuthi yenziwe, futhi wenze imidlalo elula phakathi kwalokho, njengokuhamba.
