Wake wacabanga ngalokhu okudakayo okulandelayo: ukwehlisa umzimba, kudingeka udle. Kukhona, mhlawumbe, ngokuphindaphindiwe kaningi kunanamuhla, lapho isisindo singakufanelanga. Kodwa lokhu akusho ukuthi ungakwazi ukwandisa ukusetshenziswa kwengulube ne-ayisikhilimu. Manje uzodla ukudla okulungile - imikhiqizo emihle .
Yikuphi ukudla okusiza ukunciphisa umzimba?
Kukhona umkhiqizo wemikhiqizo ye-banal engeyona nje kuphela engasisiza ukuba sigweme isisindo esiningi, kodwa futhi yenza inqubo yokulahlekelwa isisindo lula, imnandi kakhulu futhi ifushane. Kubaluleke kakhulu ukuthi uzizwa kanjani ngesikhathi sokudla futhi kubaluleke kangakanani ukuthi ubukeka kanjani, ngoba owesifazane ongenazo izimo unelungelo lokubheka okungabalulekile. Sizobeka uhlu lwemikhiqizo engcono kakhulu yokulahlekelwa isisindo, futhi sizame ukufakazela ukuthi bahlale ohlwini lwethu kulabo abalahlekelwa isisindo.
Imikhiqizo enempilo - lokhu kuyisiqinisekiso sokuthi satiety yethu ngesikhathi sokudla. Kungcono ukuwadla ngesikhathi sokudla kwasekuseni, ngakho-ke ngeke ube nesifiso sokuba nesidla nge-carbohydrate esheshayo eyingozi ngaphambi kwasemini. Phakathi kokudla okunomsoco kakhulu, kufanelekile ukugqamisa imikhiqizo yokulahlekelwa isisindo equkethe i-fiber. Okufanayo: oatmeal lonke okusanhlamvu, ubhontshisi, i-macaroni kusuka kolweni kakade, irayisi ensundu, ama-apula.
2. Ukudla okuphansi kwekhalori - yilokho ongakudla ngokuphephile. Ungabikho kuze kube semini noma ulambe ngemva kokudla - udle utamatisi, ikhukhamba, i-orange noma i- grapefruit .
3. Ama- carbohydrate aphansi. "Ukujikijela" ushukela egazini akusho nje ukuthi kuholele ekushukela kwesifo sikashukela, kuphazamise ama-pancreas. Imikhiqizo eyenza ukwanda okweqile ezingeni leshukela kuholela ekuhlaselweni okubukhali nokungaqiniseki kwendlala. Lokhu kuchazwa ukuthi emva kokwandisa ushukela egazini, i-pancreas ifihla i-insulin ukuze ilahlwe futhi iguqulwe ibe yi-glycogen. Inqubo yokusebenzisa iyamangalisa, njengoba kuphakama amazinga e-glucose ngaphambi kwalokhu. Ngokuphathelene nezinguquko ezinjalo, umzimba uphinde udinga ukwanda kwezinga leshukela. Yingakho emva kokudla isiqephu sekholethi, awukwazi ukukwazi ukwenqaba okwesibili, kwesithathu, njll.
Akunzima ukulawula le nqubo enonya. Vele udle ama-carbohydrate amancane kakhulu futhi ucebe ukudla kwakho nge-carbohydrate ukudla ukuze ulahlekelwe isisindo - ama-carbohydrate aphansi. Phakathi kwazo: amajikijolo, isinkwa sonke sikakolweni, okusanhlamvu, amantongomane, izithelo zomisiwe, imifino, amakhowe.
4. Imikhiqizo yobisi - ngaphandle kwe-calcium, inqubo yokulahlekelwa isisindo ngeke ihambise imiphumela efunayo. Phela, i-calcium idala i-hormone evuselela inqubo yokushisa amafutha. Ngaphezu kwalokho, imikhiqizo yobisi nayo ingumthombo wamaprotheni. Iprotheyini isula inqubo yokufaniswa kwama-carbohydrate, inomthelela ekugculeni okude. Sincoma ukuthi ukhethe imikhiqizo yobisi enamafutha aphansi futhi uwadle esidlweni sakusihlwa.
5. Ubuhle, udinga i- omega-3 fatty acids . Zitholakala ezinhlanzi zasolwandle, amantongomane, amafutha omnqumo kanye ne-avocado. Futhi, sincoma ukuphuza amanzi amaningi, kusiza ukuphucula futhi kuvuselele isikhumba.
Kodwa imikhiqizo engcono kakhulu yokulahlekelwa isisindo esisheshayo yilabo abasiza ukususa uketshezi okwedlulele emzimbeni. Ngokuvamile ingxenye yengonyama yesisindo esiningi iwela emanzini, abuyele emzimbeni wethu ngenxa yokudla okusawoti. Ngenxa yokungena ngokweqile, izitho zethu nobuso zivuvukala. Indlela engcono kakhulu yokususa amanzi izobhekana nemikhiqizo yokuzivocavoca ngokwemvelo : ama-berries ama-cranberries, kanye namaqabunga amaqabunga e-cranberry, ama-lemonades ngaphandle kweshukela, ijusi le-orange, isilimo esidliwayo esinamagatsha anamanzi, itiye elihlaza.
6. Kodwa kungakhathaliseki ukuthi isisindo sakho,
Khokha futhi ukuthi iqiniso lokuthi imikhiqizo hhayi kuphela ibalulekile, kodwa futhi nesimo sabo. Uma uhlale "uthande" ukuzilimaza nge-chips crispy, mhlawumbe ukuze ulahlekelwe isisindo bese uwashiya ubuhlungu, kufanele ubeke esikhundleni sazo izinkwa zokusanhlamvu ezincane noma ezinama-apula. Yebo, uma udliwa ukhilimu oqoshiwe kanye nama-sweet creams, uma udla ngokupheka, ungapheka izithelo ze-purees ezihambisana nokufana okufanayo, noma isibhamu kuze kufike ukhilimu, ophansi we-cottage shizi.