Isisekelo sokudla okunempilo nokulinganisela kuyinhlanganisela efanele yokudla. Uma unquma ukuqeda amakhilogremu engeziwe, buyisela isisindo sakho esivamile, noma nje ufuna ukuqeda imikhuba emibi futhi uhole indlela yokuphila enempilo, okokuqala udinga ukuzijwayeza ngemigomo yokudla okunempilo. Kulesi sihloko, sizocubungula ngokuningiliziwe ukuthi yimiphi imikhiqizo efanelekile ukudla okunomsoco futhi okunengqondo, indlela yokudla nokuthi iyiphi inhlanganisela yokudla ukudla. Ukudla okunempilo kungakusiza kuphela ukulahlekelwa isisindo, kodwa futhi kuthuthukise inhlalakahle, kanye nekhwalithi yokuphila komuntu wonke.
Ukudla okunempilo: ukudla noma indlela yokuphila?
Njengoba usufunde izimiso zokudla okunempilo, uzofunda ukuthi ungadla kanjani okumnandi futhi uhlale uphilile ngesikhathi esifanayo. Ukusebenzisa ukudla okunempilo njengokudla, ungalahlekelwa isisindo, futhi uma uhola impilo enempilo, awukwazi ngisho ukucabanga ngamapounds engeziwe.
Ukuze ukhethe indlela efanele yokudla, kufanele udlulise ukudla kwakho okuvamile. Khumbula omunye umthetho oyisisekelo: "Ukudla okunempilo kuyinto impilo enempilo!" Udinga ukuqala ngokushintsha izindlela zokupheka. Ukulungiswa kwezitsha ezinempilo nezempilo akusho ukuthi izitsha zizoba zihlanzekile futhi zithande kakhulu. Kunalokho, ngokuphambene nalokho, uzobonga izinzuzo zokudla okunempilo, futhi uzizwe ukubonga komzimba wakho.
Imenyu yokudla okunomsoco yokulahlekelwa isisindo kumele ilalele ezinye izidingo:
Inyama ingumthombo oyinhloko wamaprotheni wemvelaphi yezilwane. Amaprotheni ngumkhiqizo omncane kunazo zonke emhlabeni. Amaprotheni ayadingeka emzimbeni wethu, okungenani ngesizathu sokuthi yizona zisekelo zeseli, zonke izitho. Ukudla kufanele kukhethwe okungenani amafutha. Ingulube ingafakwa esikhundleni senyama yenkomo yenkukhu, inyama yenkukhu kanye nenogwaja. Futhi kuyasiza izinhlanzi zezinhlobo eziphansi zamafutha. Uma ukhetha inyama, sicela uqaphele ukuthi ayinalo uhla lwe-fatty, kuhle ukuba usebenzise izibopho. Ngokuqondene nendlela yokulungiselela, kungcono ukupheka inyama bese ubhaka. Inyama ethosiwe ayikhuthazwa.
Imifino nezithelo yimithombo yamavithamini nama-microelements, unikeze umzimba ngamandla futhi uthuthukise umzimba. Imifino nezithelo kufanele zenze u-40-45% wokudla okuyisisekelo komuntu onempilo. Yidla imifino nezithelo kangcono. Futhi, imifino ingaphekwa abashadile, yenza amasaladi kubo, upheke isobho. Kusuka emthonjeni ungenza ijusi. Khumbula ukuthi ngaphambi kwesikhashana kubonakala emashalofini emifino nezithelo kungaba nomonakalo emzimbeni we-nitrate. Ungasheshi ukuzithenga, ulinde isikhathi ngenkathi zizovela ngobuningi.
Izitshalo ziwumthombo wama-carbohydrate namaprotheni emifino. Ama-carbohydrate ayadingeka ngumzimba wokuthola umzimba ngendlela efanele. Izitshalo ezifanele kakhulu zokudla okunempilo zilandelayo: oatmeal, buckwheat, irayisi, kanye nobhontshisi. Kusukela okusanhlamvu ungapheka okusanhlamvu okuhlukahlukene, ngokufaka inyama, imifino, izithelo nemifino.
Amafutha angumthombo we-fatty acid ebalulekile emzimbeni. Amafutha ezilwane (ibhotela) ahambisana nokuqina okuqinile futhi aqukethe amafutha acidi egcwele. Amafutha emifino (amafutha emifino, imbewu, amantongomane) ngokuvamile ayenamanzi, aqukethe ama-acids ayi-insaturated. Ekudleni okunempilo kokubili abesifazane, njengamadoda, amafutha emifino kufanele ayenze. Amafutha omifino anomphumela omuhle hhayi kuphela ekufakeni umzimba, kodwa nakwezempilo kwezocansi. Sebenzisa ukupheka izitsha ezinempilo, amafutha omnqumo, ama-walnuts namantongomane ephayini, ama-hazelnuts.
Imikhiqizo yobisi iwumthombo wamaprotheni we-calcium nesilwane. Ubisi, i-kefir, i-cottage ushizi we-fat fat content kufanele isetshenziswe ekudleni kwakho. Ngosizo lobisi kanye ne-cottage shizi, ungakwazi ukulungiselela ama-dessert ahlukahlukene, ugcwalise izithelo namajikijolo. Futhi ebisi, ungapheka amaphuzu kusuka okusanhlamvu okuhlongozwayo.
Yenza imenyu yokudla enempilo ngesonto bese uzama ngale ndlela ngokwakho.
Ukuze uthole umphumela omuhle wokudla okunempilo, sebenzisa izivivinyo zomzimba. Inhlanganisela yalezi zici ezimbili kanye nokwenqaba imikhuba emibi kuyoshintsha impilo yakho ibe ngcono! Ukuvivinya kwasekuseni nokugijima okulula kuzokunika amandla futhi kwandise ithoni yomzimba wakho usuku lonke. Ngokuhamba kwesikhathi, ungacabanga ngokuzivocavoca umzimba noma uhlobo oluthile lwemidlalo.
Ngokuzithoba sifuna ukuphumelela!