Amafutha atholakala esiswini nasezinhlangothini afakwa ngokushesha kakhulu, kodwa ukuze asuse, ngoba iningi lokulahlekelwa isisindo kuyinkinga enkulu. Amakhilogremu angaphezulu akusiyo nje ukusikisela komqondo, kodwa futhi ingozi yokuthuthukiswa kwezifo ezihlukahlukene. Ngakho-ke, umbuzo wokuthi ungadla kanjani kahle ukususa isisu, izinkathazo nalabo abaphupha ngomunwe omncane, futhi abantu bakhathazekile ngempilo yabo.
Yini okufanele uyenze nokuthi ungadla kanjani ukuhlanza isisu?
Isizathu sokufakwa kwamafutha angaphansi kwesisu esiswini, okhalweni namacala, ngokuvamile kuvame ukulawula okungalungile nokudla. Kwabesifazane, ukuqoqwa okusebenzayo kwamakhilogremu angaphezu kwamandla kungabangela ukuphazamiseka kwe-hormonal, ikakhulukazi ukuqala kokuya esikhathini. Kubammeli bobulili bobabili, imbangela yokunciphisa ngokweqile ingaba yizici zefa kanye nezakhi zofuzo.
Nokho, lokhu akusho ukuthi awukwazi ukubhekana nale nkinga. Ukukhethwa okuphelele kokuzivocavoca, ukuvivinya okunengqondo nokuvivinya umzimba nokulungiswa kokudla kwansuku zonke kuzokusiza ukubhekana nesisindo esiningi. Ngaphambi kokuphakamisa ukwakhiwa kwemikhiqizo, udinga ukunquma ukuthi ungadla kanjani kahle ukususa amafutha esiswini.
Izimiso eziyisisekelo nezidingo zokudla zihlanganisa izici ezinjalo:
- Ukuhambisana nokudla kwansuku zonke kuyisidlo sasekuseni okudingekayo, isidlo sasemini, isidlo sakusihlwa kanye nokudla okubili noma ezintathu phakathi kwabo.
- Isidlo sokugcina akumele sibe ngaphezu kuka-18.00.
- Kubalulekile ukunciphisa ivolumu yesabelo, ngenkathi ukwandisa inani lokudla kuze kube izikhathi eziyi-6.
- Umthamo wamanzi ngosuku kufanele okungenani ube ngamalitha angu-2, iningi lamanzi okudingeka uphuze ekuseni. Amanzi ahlanzekile angenawo carbonate acatshangelwa.
- Imizuzu engu-20-30. Ngaphambi kokudla kwasekuseni udinga ukuphuza ingilazi yamanzi ekamelweni lokushisa.
- Amahora amabili ngaphambi kokulala, ungaphuza ingilazi ye-kefir nge-fat content content.
Ukwakhiwa kabusha kokudla kungenye yezici ezibaluleke kakhulu endabeni yokudla kanjani ukuhlanza isisu nezinhlangothi. Isici esibaluleke kakhulu ukudla kanye nomgomo wokusetshenziswa kwemikhiqizo ethile.
Ukuqukethwe kwekhalori yokudla kwansuku zonke kumuntu ngamunye kubalwa ngokusekelwe emithwalweni yayo yomzimba. Ukuze unqume ukuthi kufanele udle kanjani intombazane ukuhlanza isisu, kufanele uqale unciphise inombolo yansuku zonke yamakhalori - kufika ku-1200-1500 amakholori ngosuku. Emadodeni, lesi sibalo siphezulu, cishe ngo-2000-2300 kcal, okubangelwa umehluko ezinkambisweni zomzimba.
Kuyini nokuthi ungadla kanjani ukuhlanza isisu?
Imenyu yansuku zonke kufanele iklanyelwe ukuze izingxenye zibe zincane, futhi inani lamakholori ekuseni nesikhathi sasemini lidlula inani le-caloric eliphelele lokudla nesidla. Kusukela ekudleni kufanele kukhishwe ukudla okunamafutha, okuthosiwe nokubhema, ukudlala okuneziphuzo neziphuzo, isifiso esithakazelisayo - ikhofi, itiye eliqinile elimnyama, utshwala. Kusuka kumaswidi kuvumelekile ushokoledi omuncu, i-marmalade yemvelo kanye ne-marshmallows, ukusetshenziswa kwabo kufanele kuhlanganiswe ngesikhathi somsebenzi omkhulu kakhulu wezinqubo zokuqubuzana, okungukuthi, ngesikhathi sokuboniswa nesidlo sasemini.
Imikhiqizo okufanele ikhethwe:
- I-fat-fat dietary meat - unogwaja, i-turkey, inkukhu;
- amaqanda nezinkukhu ezinkukhu;
- izinhlayiya ezinamafutha aphekiwe noma okudoba, izilwane zasolwandle;
- izithelo, amajikijolo nemifino, ngaphandle kwamabhanana namagilebhisi;
- izithelo ezomile nezinhlobo ezahlukene zamantongomane (ngokulinganisela);
- i-porridge egcwele emanzini;
- ubisi nemikhiqizo yobisi enezinto ezincane zamafutha noma amafutha;
- namanje amanzi, aluhlaza okwehlaza kanye netiye;
- i-turmeric, i-ginger, isinamoni, i-cardamom ngobuncane.
Uma kubalwa imenyu, kubalulekile ukucabangela izindawo eziwusizo zemifino nezithelo - zucchini kanye ukhukhamba ukusiza ukususa uketshezi okwedlulele emzimbeni, amafutha ase-citrus ashisa amafutha, ibhakede kanye nelayisi ensundu ngokugcwele agcwalise umzimba, broccoli kanye ne-cauliflower yizona izinhlobo eziwusizo kakhulu zemifino, ama-apula anesithakazelo se-fiber ithuthukisa i-motility emathunjini.