Sonke sifuna ukudla okuthile okumele silahlekelwe isisindo kulokhu. Ngeshwa, imikhiqizo eshisa amafutha esiswini ayiyona into engenganekwane kuphela. Akukho ukudla okunjalo okuzogijima ngokuzimela emzabalazweni wokulwa nesisindo esiningi. Kodwa-ke, kukhona imikhiqizo efaka isandla ekuqhekekeni okusheshayo kwamafutha, sizobheka.
Yikuphi ukudla okusiza ukushisa amafutha?
Kuneziningi zazo! Ngamunye wabo unomthelela wayo emzimbeni futhi uyisibonelo esihle kakhulu sokulahlekelwa isisindo. Futhi uma ubhala imenyu yakho kuphela kwimikhiqizo enjalo, uzomangala ngemiphumela!
Imikhiqizo eyaziwa njengamafutha okushisa emzimbeni, eqinisweni, ngokusheshisa kakhulu imishanguzo, ngaleyo ndlela isiza ukunciphisa isisindo, noma ivele ibe nekhalori ephansi kangaka, ukuthi ukugaya kwayo umzimba uchitha amandla amaningi kunalokho okuwutholayo kubo. Ngakho, cabangela uhlu lwemikhiqizo esiza ukushisa amafutha:
- I-Kiwi . I-Kiwi inokubunjwa okuyingqayizivele okuyivumela ukuba iqhaza ngokuhlanganyela enkambisweni yokushisa fat. Kungcono ukudla lesi sithelo esingavamile nsuku zonke.
- I-Grapefruit nezinye izithelo ze-citrus . Leli qembu lemikhiqizo lisheshisa ngokusheshisa umzimba. Uma udla isigamu sesithelo samagilebhisi noma i-orange njalo ngaphambi kokudla, ngeke nje udle kancane, kodwa futhi usize umzimba ube ngcono.
- Isaladi leafisi, isipinashi, iklabishi, i-broccoli . Lezi zitshalo ziphansi kangangokuthi umzimba uchitha amandla engeziwe ekugayeni. Ngaphezu kwalokho, njengeminye imifino, zicebile fiber, ezisiza ukuhlanza amathumbu. Ngakho-ke, zingabhekwa eqenjini lemikhiqizo elishisa amakholori.
- I-oatmeal porridge . Lo mkhiqizo unomthelela ekwandeni kwe-metabolism, futhi ucebile fiber. Uma uqala ekuseni nge-plate of oatmeal porridge, futhi ngisho ne-apula, uju namantongomane, ngeke nje ulinde ukudla, kodwa futhi udle amakholori ambalwa usuku lonke!
- Itiye elihlaza . Ungakwazi ukukhuluma ngokungapheli mayelana nezinzuzo zalesi siphuzo esimangalisayo. Kusobala ngaphandle kwama-kilojoule, ngesikhathi esisodwa ukushisa izinqubo ze-metabolic futhi kuqinisa kangcono kunekhofi! Ukuphuza izinkomishi ezingu-3-4 zaleli teyi ngosuku, usiza inqubo yomzimba fat. Kubalulekile ukuphuza leli teyi ngaphandle koju noma ushukela.
- I-Salmon, i-trout, i-keta, i-saumon, i-sockeye- konke lokhu kuyinhlanzi enhle kakhulu, enenhlanzi enamafutha, okuthuthukisa umzimba wethu ngamafutha amaningi obaluleke kakhulu omega-3. Ngaphezu kokuthuthukisa impilo, ukusebenzisa inhlanzi enjalo kuhlakaza umzimba.
- Turkey . Le nyoni ine inyama edla kakhulu, enomzimba, ewusizo kakhulu futhi ikuvumela ukuba usakaze umzimba.
- Ama-alimondi . Le nut, njenganoma yimuphi omunye, inokuqukethwe okwekhalori ephezulu, kodwa ingahle ibekwe njengomkhiqizo ovuthayo, ngoba ukusetshenziswa kwesandla esisodwa ngosuku kungasheshisa kakhulu imetabolism.
Uma zonke izinsuku zifaka phakathi kokudla kwakho okungenani ukudla okungu-5 okushisa amafutha, futhi ungadli kakhulu ikhalori eliphezulu nokudla okunamafutha, ngakho-ke ngaphandle kwanoma iyiphi imenyu ungakwazi ukulungisa kakhulu isisindo emavikini angu-2-4 kuphela.
Yikuphi ukudla okushisa amakholori?
Zonke ukudla ezinokuqukethwe kwekhalori ephansi (isibonelo, ngaphansi kwama-khalori angama-40 ngamagremu angu-100) ziyasiza kakhulu: ngemuva kwakho konke, umzimba uchitha ama-khalori amaningi kunabo abathola kuwo!
Qaphela imikhiqizo yobisi ephansi ephansi, imifino (ikakhulukazi amaqabunga) kanye nezithelo ezingekho-starchy. Kufanele zifakwe ekudleni kwakho kuze kube sezingeni eliphezulu, ukugqugquzela ukulahleka kwesisindo - kufanele kube yisidlo sasekuseni sesibili, itiye ntambama kanye nokudla okudlulile.