Ukudla okuningi, abantu abaningi abafuna ukunciphisa umzimba. Isizathu, mhlawumbe, asikho ekungondleki kanye nokuntuleka komzimba, kodwa kumaphephandaba ... Yini enhle futhi kungani sonke sicabanga ukuthi ukuvumelana kuhle? Kwakukhona izikhathi lapho "okuncane" kunonile, ngoba kwakukholelwa ukuthi owesifazane kufanele abe "nefomu elihle kakhulu".
Ngakho-ke, uma ufuna ukuhlangabezana nemiqondo yanamuhla yobuhle, kufanele uhlale ulahlekelwa isisindo. Kodwa ungayithola kanjani ukudla okuphumelelayo nokulimaza ngempela? Ukukhetha okuhle kungase kube ukudla okunamafutha okushisa.
Okuyisisekelo
Isimo esibaluleke kakhulu sokudla okunamafutha kwabesifazane kugcizelelwa kokudla kwamaprotheni. Uma ukugaya amaprotheni kuthatha isikhathi esiningi kanye nezinsiza, ngenxa yokudla kwamaprotheni, awunakwenzeka ukuthi ulahlekelwe isisindo ngenxa yemisipha yomzimba, futhi umzimba awulambile ngaphandle kwezakhi, okukudla kokudla kwamaprotheni okuyishumi nambili.
Ngelinye igama, udinga ukudla amaprotheni anokuqukethwe okuphansi kwe-fat kuhlanganiswe ne-fiber. Kodwa akusikho konke. Ukuze kudle ukudla okunomsoco okunomsoco, kubalulekile futhi ukwazi ukuthi nini nokuthi nini oyodla.
Ukudla
Sikunikeza ukudla okudla nsuku zonke okuqukethe ukudla okuyisine: ukudla kwasekuseni, kwasemini, ukudla okudlayo kanye nesidlo:
- Ukudla kwasekuseni - amaprotheni umkhiqizo + umkhiqizo wezithelo nemifino.
- Usuku lokudla - umkhiqizo wamaprotheni, izithelo nemifino ne-carbohydrate.
- Ntambama ukudlala - umkhiqizo wamaprotheni, izithelo nemifino kanye ne-carbohydrate.
- Ukudla kwesidlo kuyinto umkhiqizo wamaprotheni nemifino.
Emikhiqizo yamaprotheni, sincoma (inani libalwa ngesidlo esisodwa):
- ubisi nokukhiqizwa kwe-lactic acid - amafutha aphansi (okufika ku-2.5% okuqukethwe fat), 120ml ngesikhathi, kodwa ngokufaka ingxenye yesinye somkhiqizo womkhiqizo;
- izinhlanzi nezilwane zasolwandle - 200 g;
- izinkukhu nezinyama ezinomzimba - 150-200 g;
- amaqanda inkukhu - izingcezu ezimbili;
- i-cottage cheese (okuqukethwe kuka-fat kuya ku-5%) - 100-150 g;
- izinhlobo zamafutha asezingeni eliphansi - ama-60 g.
- Imikhiqizo yezithelo nemifino:
- izithelo ezomile - 60 g;
- izithelo - 300 g, kodwa ngaphandle kwamabhanana namagilebhisi (lokhu kuyisithelo esihle kakhulu);
- isaladi yemifino (ngaphandle kwamazambane kanye nemifino), noma imifino eminingi;
- imifino ishubile (hhayi amazambane, hhayi ummbila ngaphandle kwemifino);
- kusuka emifino ekhonjiwe kuphela ummbila kanye nama-peas.
Imikhiqizo ye-carbohydrate:
- isinkwa se-rye - ucezu olulodwa;
- i-puree - amazambane, i-pea, i-tbsp ngayinye ngayinye;
- amazambane abilisiwe ngunifomu - 2 ama-pcs;
- irayisi, uhla lwezinhlayiya 3-4 izipuni;
- macaroni kusuka durum kakolweni.
Ama-Nuances
Inani kanye nokuhleleka kokudla okudlayo ekudleni okunamafutha ngesisu kufanele kungashintshi. Ukudla kwasekuseni kufanele kubanjwe kungakapheli amahora amabili emva kokuvuka. Lokhu kuyisihluthulelo sokwenziwa kwesimiso esisheshayo kanye nenqubo esebenzayo yokushisa amafutha .
Ngezithelo, zithande izinhlobonhlobo ze-citrus kanye namagilebhisi, ziyaziwa ngamafutha ashisa nazo futhi inqubo izohamba ngokushesha. Noma kunjalo, izithelo akufanele zidliwe ntambama. Ngenxa yokuqukethwe kwe-fructose, ivuselela ukukhiqizwa kwe-insulini, ngakho-ke inzwa yindlala. Kusihlwa, khetha imikhiqizo yemifino.
Ekudleni kwakho kufanele kube okungenani ama-1.5-2 amalitha amanzi angabonakali nsuku zonke.
Ukuqapha
Ama-proteins agxiliwe yizinso, futhi ukusebenzisa kwabo ngokweqile kungathinta izinso kakade zivele zibuthakathaka. Uma unesifo sezinso, i-100% protein yokudla ayikho kuwe! Izinso zakho azikwazi ukubhekana nokukhishwa kwamaprotheni amaningi kangaka.
Imikhiqizo yoMsizi
Ukudla kuyinto yokudla, kodwa i-classic isebenza njalo. Uma unamathele ekudleni okunamafutha kwabagijimi, sikhuthaza ukuba ukhokhe ngokukhethekile imikhiqizo enesihluku ngamafutha esiswini, bese ushiya imisipha kuphela ngemuva. Phakathi kwabo:
- isipinashi;
- amafutha kakhukhunathi;
- oatmeal ngaphandle ushukela nobisi;
- ama-apula.
Ukusetshenziswa kwale mikhiqizo kuqinisekisiwe ukuba negalelo lokulahlekelwa isisindo nanoma yikuphi ukudla.