Namuhla sizokhuluma ngokudla, okusebenza ngokusekelwe ngokwesayensi. Kuyinto yokudla kwezemidlalo ye- fat burning and muscle building. Wavivinywa futhi wamqoqa eNyuvesi yaseConnecticut, ngaphansi kokuqondiswa kwesazi sezifo uJeff Wolek. Okusemqoka kokudla kulula - ukunciphisa ukudla kwe-caloric ngokunciphisa ukudla kwama-carbohydrate.
Imithetho eyisisekelo
Ngokuyinhloko, i-protein yokudla yamafutha atshisayo, ngoba la mafutha angenalutho anikezwa ukushisa njengengxenye ye-glucose, ukuhlangabezana nezidingo zamandla zomuntu.
- Kudingeka udle amaprotheni aphakeme kakhulu ngesikhathi sidlo ngasinye. Lokhu kuzokuvumela ukuba ugcine umqondo wokuzonda isikhathi eside, ukuchitha amakholori ngokugaya, futhi futhi ungashiyi umonakalo nemisipha.
- Ungesabi amafutha. Amafutha noma "amawusizo" amafutha akuvumela ukuba uthuthukise umqondo wokuphuza, usizo lokulawula ikhalori.
- Imifino - okungenani izikhathi ezingu 4 ngosuku. Kodwa imifino engekho-starchy, engabambi iqhaza ekuvimbeleni nasekhilikheni okweqile.
- Nika ushukela nesitashi. Lokhu kusho ukuyeka isinkwa, amabhisikidi, amaqebelengwane, amazambane, i-soda, ilayisi nobhontshisi. Zonke lezi zinto ziqukethe ama-carbohydrate amaningi kakhulu ekudleni kwethu ukushisa ngokushesha. Uma ilebula ithi ngaphezu kwama-5 amagremu ama-carbohydrate ngokukhonza - ungayithathi, uma udla endaweni yokudlela - qiniseka ukuthi isitashi noshukela akuzona izithako eziyinhloko zesidlo.
- Uma ufuna ukuhlala ekudleni, ungabala amakholori, shiya amajikijolo, izithelo nobisi. Uma ubala, uvumelekile ngosuku: ½ amakhekhe amajikijolo, 1 ingilazi yobisi, ½ inkomishi yezithelo.
Imenyu
Manje, sizokhuluma uhlu lwemikhiqizo ekhethwa ekudleni kwethu kwezemidlalo ngokushisa amafutha angaphansi kwamanzi.
1. Amaprotheni aphakeme kakhulu:
- inkomo;
- ingulube;
- inyoni;
- i-whey ne-casein protein;
- amaqanda;
- ushizi;
- inyoni.
Njengoba kushiwo eNyuvesi yaseConnecticut, amaprotheni angu-1 ayagubha kusuka e-whey noma e-casein amaprotheni, ngeke ubuhlungu ngisho.
2. Imifino engavuthiwe:
- i-broccoli;
- isipinashi;
- Amahlumela aseBrussels;
- i-artichokes;
- utamatisi;
- i-leek;
- ikholifulawa;
- amakhowe;
- i-zucchini;
- i-pepper;
- i-asparagus;
- isilimo esinamagatsha anamanzi
- ukhukhamba.
3. Amafutha "awusizo":
- iminqumo namafutha omnqumo;
- amafutha e-rapeseed;
- ibhotela;
- amantongomane;
- ukhukhunathi;
- i-avocado;
- ukhilimu omuncu omuncu;
- ukhilimu.
Ingabe kunzima kuwe ukuba udle okunjalo? Kulula neze, esihlwabusayo kakhulu. Kodwa khumbula: ungazitholela ngokudla okuthakazelisayo kuphela uma kwenzeka usebenzise okuningi futhi wenza izivivinyo zamandla nsuku zonke.