Ukudla isonto - TOP-7 best yokudla izinsuku eziyisikhombisa ukulahlekelwa isisindo

Isikhathi esincane osidinga ukuhlala ekudleni ukuze ubone esilinganisweni esincane - ngesonto. Kubalulekile, phakathi kokuhleleka okuhlongozwayo kwezindlela zokwehla kwesisindo ukukhetha ukhetho olufanele kakhulu ngokwakho, ucabangela amandla omzimba wakho nezintandokazi zakho.

Ngingakanani engingalahlekelwa isisindo ngesonto?

Ukwaziswa ukuthi ezinsukwini eziyisikhombisa ungaphonsa ngaphezu kuka-10 kg, noma ngaphezulu, akunjalo, ngoba ukulahlekelwa okunzulu okunzima kuyingozi empilweni. Uma umuntu oye wadla ngokungalungile uye wahlala phansi ekudleni, khona-ke ukubaluleka kokuthi ungakwazi kanjani ukulahlekelwa isisindo ngesonto kungu-5 kg, njengoba amanzi esiphezulu ehamba. Uma isisindo sincane futhi ufuna ukuba mncane, khona-ke ukulahlekelwa kwe-1 kg ngezinsuku eziyisikhombisa kubhekwa njengamukelekile ekugcineni impilo.

Ukudla okuphumelelayo ngesonto

Umgomo wabantu abaningi - okuningi ukulahla okwesikhashana, kodwa usebenzise izinsuku eziyisikhombisa inani elikhulu lama kilogram futhi ungalimazi impilo, awukwazi. Ukudla okungcono kakhulu kuleli sonto kusekelwe ezimisweni zokudla okunempilo. Ukwenqatshwa kwemikhiqizo eyingozi ukuze kube nempilo kuyisinqumo esifanele. Imikhawulo yokudla eqinile neyesikhathi eside ayivunyelwe. Khumbula ukuthi cishe zonke izidlo zinokuphikisana, okufanelekile ukucubungula. Uma unezinkinga ezinkulu zempilo ngaphambi kokusebenzisa noma iyiphi indlela yokulahlekelwa isisindo, kufanele uvakashele udokotela.

I-Egg Ukudla isonto

Indlela esetshenzisiwe yokulahlekelwa isisindo iphrotheni futhi ngosizo lwayo, ngokusho kwabathuthukisi, ungalahlekelwa yi-7 kg. Ukuze uthole umphumela, udinga ukususa ushukela, usawoti namafutha kusuka ekudleni kwakho. Uhlu olulandelwe kokudla okuvunyiwe yizitshalo nezithelo ezicebile fiber, ezidingekayo ukuhlanza umzimba wezinto ezimbi. Ukudla kwemenyu yesonto kusho ukugcina okuqinile imenyu, futhi izinsuku zingavunyelwe ukushintsha izinsuku. Amaqanda abilisiwe kanzima futhi avumela i-omelet yesitamu. Esinye isici esibalulekile sokudla - ukusetshenziswa kwe-citrus, okusiza ukushisa amafutha.

Ukudla okuphansi kwekhalori - Imenyu yesonto

Umbono wokuthi uma ukudla kungaphansi kwekhalori, khona-ke kuzolamba, kungalungile, ngoba uhlu lwemikhiqizo evunyelwe lubanzi. Isisindo sihamba kancane kancane, esivumela umzimba ukuba uhlele kabusha futhi umphumela uzolibala isikhathi eside. Ukudla kwamasonto onke okwehla kwesisindo kusho ukuthi ukusetshenziswa kosuku akudluli ku-1500 kcal. Isisekelo semenyu imikhiqizo yamaprotheni enomqondo ophansi we-fat. Kusukela ku-carbohydrate elula kufanele ilahlwe, futhi kusadingeka ukunciphisa usawoti. Khetha amandla amancane.

Ukudla Montignac - imenyu yesonto

Inqubo ethunyelwe ivumela ukuthuthukisa imetabolism bese uqala inqubo yokulahlekelwa isisindo. Kubalulekile ukuyeka ama-carbohydrate okusheshayo ikakhulukazi kusuka kumnandi. Ukuvinjelwa amazambane, irayisi kanye ne-pasta. Ungahlanganisi ama-carbohydrate enesisindo ne-lipids. Ukudla kokunciphisa isisindo ngesonto kusho ukudla okuyisithathu ngosuku ngesikhathi esifanayo. Imikhiqizo eyinhloko yale ndlela yokulahlekelwa isisindo imifino, ubhontshisi nezithelo. Ukudla kuhlukaniswe ngezikhathi ezimbili:

1. Ngesikhathi sesigaba sokuqala, umzimba uhlanza ama-slag ahlukahlukene kanye nobuthe. Kubalulekile ukuthi ungadli ukudla nge-index glycemic ngaphezu kwesilinganiso.
2. Isigaba sesibili sidluliselwa lapho ama-kilogram esekho futhi udinga ukusekela umphumela. Ukuqaphela kungaba yisikhathi esingenamkhawulo. Imikhiqizo ene-high glycemic index ayivunyelwe. Lungiselela lesi sigaba ukuze uthole ukudla okunempilo efanele.

Ukudla okudliwayo kwe-Fat - Imenyu yesonto

Inqubo yokushisa amafutha iqala ngenxa yokunciphisa okubalulekile inani lama-carbohydrate. Amandla atholakala ngokudla kwamaprotheni, angaguquki amafutha. Isisekelo sesibili salendlela yokulahlekelwa isisindo - imifino nezithelo, lapho kunezintambo eziningi. Ukudla okuqinile kweviki kuyilungele kulabo abanenkomba evamile yomzimba womzimba, kodwa kukhona ama-fat deposits. Kubalulekile ukuthi uqaphele ukuthi isisindo siyasuswa, kodwa isisindo somzimba asihlupheki. Ngenxa yalokhu, zonke izidlo kufanele zidliwe ngamaprotheni.

Ukudla kwaseMedithera - imenyu yesonto

Lolu hlelo oluyinkimbinkimbi yilo kuphela oluqashelwa yi-UNESCO njengefa lamasiko emazweni aseMedithera. Ukudla kweMedithera ukulahlekelwa isisindo kanye nempilo ngokujwayelekile kuyasiza, ngakho-ke kungasetshenziswa isikhathi esingenamkhawulo. Ukudla okunjalo kuvunyelwe kubantu kunoma yikuphi ubudala. Ayinayo imingcele eqinile, futhi izimiso eziyisisekelo zihambisana nemigodi yokudla okunomsoco.

1. Izithelo nemifino kungadliwa kunanoma yikuphi.
2. Ukuze ususe okusanhlamvu okusanhlamvu okungadingekile, kufanele uxoxwe usuku olulodwa ngaphambi kokupheka.
3. Ukudla kuphekwe kancane: kubilisiwe, kuphekwe, kuphekwe futhi kuphekwe.
4. Ukudla kweviki kusho ukudla okuhlukaniswe, futhi izingxenye akufanele zibe ezinkulu.
5. Umkhuba wansuku zonke wamanzi adingekayo yi-1.5 amalitha.
6. Kunconywa ukuba uzame ukusebenzisa amafutha omnqumo kuphela, aqukethe ama-acids amaningi ewusizo, okubalulekile empilweni.
7. Ukuze uthole ukudla kwasekuseni, ukudla okunama-carbohydrate okufanelekile, kanye nokudla kokuhlwa - amaprotheni.

Ukudla BEECH - imenyu yesonto

Ukuguqulwa kwamaprotheni-carbohydrate kuyindlela enhle kakhulu, okusiza ukuxosha ubuningi obukhulu, ukugcina imisipha. Ukudla kufanele kwenziwe ukuthi ucabange ukuthi ukudlala kwekhalori yansuku zonke ngaphansi komthwalo kufanele kube yi-1200 kcal, futhi uma umuntu ehlanganyela emidlalweni, khona-ke kubaluleka kubonisiwe kuyadingeka ukwengeza enye i-kcal 400. I-BEACH yokudla, imenyu ehlukile emini, inikeza ithuba lokubona esikalini umphumela omuhle wokulahlekelwa isisindo, okudingeka udingeke uzicabangele izimiso eziyisisekelo.

Le ndlela yokulahlekelwa isisindo isekelwe ekushintsheni kwezinsuku ezine. Izinsuku ezimbili zokuqala amaprotheni, anika amandla futhi aqala inqubo yokushisa amafutha. Emva kwalokhu, kukhona usuku lwe-carbohydrate oludingekayo ukugcwalisa indawo yokugcina iglycogen. Usuku lwesine luxubene, okungukuthi, ungadla kokubili amaprotheni kanye nama-carbohydrate, okubalulekile ekuqiniseni izinqubo zokusebenzisa umzimba, ngakho konke kuphinda kuphindwe. Ukudla kweviki le-BEACH kuhlanganisa izimiso ezimbalwa ezibalulekile:

1. Inani lamaprotheni kufanele libalwe ukuze i-kg kg yesisindo ibe yi-0.5-1 g. Ngosuku lwe-carbohydrate, kucatshangwa ukuthi 4 g we-carbohydrate iyadingeka nge-1 kg yesisindo.
2. Ngezinsuku ezixubene, amanani ahlukile, ngakho amaprotheni adinga i-1.5-2 g, kanti ama-carbohydrate adinga i-2.3 g.

Ukudla PP - imenyu yesonto

Kulabo abafuna ukulahlekelwa isisindo ngenzuzo yempilo yabo, isisombululo esihle kakhulu lokhu kuyisondlo esifanele. Ayikho imingcele ngesikhathi sokuhambisana nalokhu kudla. Okokuqala udinga ukuyeka ukudla okulimazayo: okumnandi, ufulawa, ukubhema nokunye okunye. Nciphise inani lomunyu osetshenzisiwe. Ukudla i-PP kweviki kubonisa ukuhambisana nemithetho eyisisekelo:

1. Emva kokuvusa, uphuze amanzi ngamanzi kalamula. Kunconywa ukuphuza amanzi kanye nengxenye yehora ngaphambi kokudla.
2. Ukudla kwasekuseni kufanele kube okudingekayo futhi kufaka ukudla okuqukethe ama-carbohydrate aqinile. Ukuze uthole isidlo sakusihlwa, kufanele ukhethe ukudla kwamaprotheni futhi udlulise kungakapheli amahora amathathu ngaphambi kokulala.
3. Ukudla kufanele kudliwe ezincane ezincane kulo lonke usuku.
4. Udinga ukuphuza amanzi amaningi, okubalulekile ukulahlekelwa isisindo. Izinga lansukuzonke liyi-1.5-2 amalitha;
5. Phakathi kokudla kwamaprotheni, kufanelekile ukunaka inyama yokudla : inyamazane, izinkukhu, unogwaja nabanye. Imikhiqizo ebisi yobisi obubalulekile, lapho okuqukethwe kwamafutha akufanele kube ngaphezu kuka-5%.
6. Emenyu yokudla yeviki kufanele ibe yimifino, kodwa kunconywa ukunciphisa inani lokudla eliqukethe ama-starches amaningi. Izithelo yizona abahlinzeka ngokuyinhloko ngamavithamini, amaminerali kanye ne-fiber. Ungasebenzisi kabi izithelo ezimnandi, isibonelo, ubhanana, amakhiwane kanye namagilebhisi.
7. Kutshisa, njengoba inqubo yokupheka ukudla okuwusizo nokudla akukhipha.
8. Imenyu kufanele ihluke, ngakho-ke yidale ngokwakho, ngokwemithetho ekhona.