Ukuze uzuze ukukhululeka komzimba, akudingeki nje ukuthi usebenzise umzimba njalo, kodwa futhi uhlolisise ukudla. Abantu abaningi banesithakazelo ohlelweni lokudla lokushisa amafutha esiswini nakwezinye izingxenye zomzimba. Ngifuna ukusho ukuthi zonke izincomo zendlela yokulahlekelwa isisindo endaweni ethile, ayinalutho, ngoba ukususa amafutha okweqile kwenzeka ngokushesha emzimbeni wonke, hhayi nje esiswini noma ezinqulwini.
Amathiphu ohlelweni lokushisa amafutha
Ngisho noma umuntu efuna ukunciphisa umzimba, ukudla kufanele kube nokulinganisela, ngoba umzimba kufanele wamukele izinto ezidingekayo ekuphileni okuvamile. Zikhona izincomo ezenziwe ngabaqashi kanye nabaqeqeshi:
- Nciphise inani lama- carbohydrate alula namafutha odlayo. Okokuqala, amaswidi, ama-sausage, njll kufanele ahlanganiswe.
- Umthetho obalulekile wokudla wokushiswa kwamafutha kubafazi ukulawula kwe-caloric. Kubalulekile ukunciphisa okuqukethwe kwekhalori ngo-10% ngenyanga, kuze kube yiviki umuntu uzolahlekelwa okungenani amagremu ama-500.
- Ukuze ulahlekelwe isisindo, kodwa ungazizwa ulambile, kufanele udle okungenani izikhathi ezingu-5 ngosuku. Izingxenye akumele zibe ngaphezu kwesandla esincane.
- Noma ubani oqonda izidlo uzosho ukuthi ngaphandle kokusebenzisa amanzi, ngeke kwenzeke ukuthi ususe amanoni amaningi. Izidingo zansuku zonke zokuphuza okungenani amalitha amabili ngosuku.
- Ukudla okushiswa kwamantombazane kufanele kugxilise umbuso wokuqeqesha. Akuvumelekile ukuba udle amakilasi ngaphambi nangemva kwamaminithi ama-1.5. Kuvunyelwe ukudla amaprotheni noma ama-amino acids asisiza ukushisa amafutha.
Manje ake sibone ukuthi yimiphi imikhiqizo edinga ukufakwa emndenini ofanele wokushisa amafutha. Imikhiqizo yobisi kufanele ibe khona ekudleni, ngoba iqukethe izinhlobo ezimbili zamafutha, okufaka isandla ekushiseni amakhilogremu engeziwe. Qinisekisa ukuthi udla njalo ukudla okuqukethe i- fiber . Lesi sici sikuvumela ukuba ususe imikhiqizo yokubola ye-fat, i-toxins ehlukahlukene nezinkunkuma. Abaningi bokudla okunomsoco batusa imenyu yansuku zonke njengendlela yokudla okubandakanya i-grapefruit, njengoba lesi citrus sithuthukisa inqubo yokushisa amafutha. Ungayeki amafutha, kepha khetha nje imikhiqizo yemifino, isibonelo, lokhu kungamafutha omnqumo namantongomane. Ngisho nokudla kufanele kufake imikhiqizo equkethe i-calcium, ngoba yilokhu okuvimbela ukukhiqizwa kwehomoni elinciphisa inqubo yokushisa amafutha.