Abantu asebebazi kahle ukugcinwa kwesisindo nokunciphisa isisindo, bayazi kahle ukuthi indima enkulu ye-metabolism esheshayo. Akusiyo imfihlakalo yokuthi umzimba wehlisa amandla ngokukhula, kungani ukudla kungasetshenzisiwe ngesimo samandla, kodwa kuhlehlisiwe njengoba kugcinwa amafutha. Ukusheshisa imithi emzimbeni, usiza umzimba ukuba ubhekane kahle nemisebenzi yawo. Ukukusiza kule ndaba, izondlo zokudla ziye zakha ukudla okunomsoco okukuvumela ukuba usheshise umzimba futhi usebenze ezingeni le-hormone: unciphisa ukukhiqizwa kwamahomoni aphethwe ukuqoqwa kwamafutha futhi akhuthaze ukukhiqizwa kwalabo abanomthwalo wokushisa amafutha.
Ukulungisa isifo se-metabolic
Njengoba umzimba wegazi ungasheshisa emzimbeni ngokudla okhethekile, ukudla okunomsoco kunciphisa imenyu ibe yizigaba ezintathu ezizobe zithandana:
Isigaba sokuqala : ukushiswa okukhulu kwamafutha (isisindo sihamba ngokushesha ngangokunokwenzeka). Isigaba sihlala ezinsukwini ezingu-10-14, emva kwalokho uzoya esigabeni sesibili. Lesi sikhathi sinzima kakhulu: ungadla imikhiqizo kuphela ngamaphuzu we-0 (ngezansi uhlu). Ekudleni, udinga ukungeza 1 tbsp nsuku zonke. ipoonful yamafutha omnqumo nama-multivitamine. Isidlo sinamahora amathathu ngaphambi kokulala. Uma uzizwa ubuthakathaka, ubumnyama emehlweni akho noma ujezela ngokweqile, uphuze itiye elimnandi.
Isigaba sesibili : ukushisa okunomsoco (lokhu kuyisigaba esilinganiselayo, singagcinwa uma nje ufuna). Ayikho imingcele eqinile njengesiqephu sokuqala, futhi ungadla noma yini, kodwa kulesi sikhashana kuphela:
- ibhulakufesi ngokuqinile ngaphambi kuka-10: 00 - ngamaphuzu angu-4;
- isidlo sasekuseni sesibili ngaphambi kwe-12: 00 - 2 amaphuzu;
- kwasemini ngaphambi kuka-3 ntambama ngamaphuzu amabili;
- isidlo ngaphambi kuka-18: 00 ngehora elilodwa;
- dinner ngaphambi kuka-20: 00 ngamaphuzu angu-0.
Ungadla ukudla ngezinga elicacisiwe noma eliphansi.
Isigaba sesithathu isondlo yesisindo. Kuzo zonke izidlo zesigaba sesibili, ngaphandle kwesidlo sakusihlwa, engeza iphuzu elilodwa. Uma isisindo sisesehla, engeza esinye isiqephu kwenye inqubo. Uma isisindo simile, qhubeka udla njalo njalo.
Ukudla kweMetabolic: Amaqembu Omkhiqizo
Ukwandisa izinga le-metabolism, kuphakanyiswa ekudleni ukuhlukanisa konke ukudla ngokuvumelana nesimo sabo somsoco emaqenjini amahlanu, ngasinye esinikezwa inombolo ethile yamaphoyinti (okulula ukudla - ibhola eliphansi). Amaqembu afaka imikhiqizo ethize:
- Imikhiqizo yamaphuzu angu-0: amaqanda, imifino ehlanzekile, i-fiber, i-lime ne-lemon, amagilebhisi kanye ne-apula i-vinegar cider, i-peas eluhlaza, imifino, isardard kanye ne-horseradish, i-algae, imikhiqizo yobisi ephansi (kuze kube ngu-2%). Lokhu kuhlanganisa ukudla okunomsoco okuningi: amakhowe, isifuba sezinkukhu, i-turkey, unogwaja, izinhlanzi zasolwandle nezinhlanzi.
- Imikhiqizo ngamaphuzu angu-1 : zonke izinhlobo amajikijolo, ubhontshisi, fresh kusuka imifino.
- Imikhiqizo yamaphuzu amabili : noma yimaphi amantongomane nembewu, ama-oliva kanye neminqumo, amafutha yemifino, i-avocado, izithelo, ama-fat-fat-cheese - feta ne-brynza, isinkwa se-bran, izaqathe ezibilisiwe, i-carbots, i-oatmeal, irayisi elibomvu nelomnyama,
imikhiqizo yobisi (okuqukethwe kuka-2 kuya kwangu-4% we-fat). Emikhiqizo eyondliwe kahle kuleli qembu kwakuyi: inkukhu, iwundlu, i-veal, inyama yenkomo, inyama ngemikhiqizo. - Imikhiqizo yamaphuzu amathathu : ushizi kanzima futhi unamathele, i-millet porridge, ushokoledi omuncu, ummbila, noma yikuphi ama-yogurts amnandi anezithasiselo, izithelo ezishayiswa ama-juice.
- Imikhiqizo yamaphuzu angu-4 : imimoya eqinile, ubhiya, ama-juice ahlanganisiwe, itiye elimnandi noma ikhofi, ushukela, izithelo zomisiwe, uju, imayonnaise, ufulawa, isinkwa esimhlophe kanye ne-confectionery, ushokoledi, i-semolina, amaswidi, ama-chips kanye nama-apulazi amaningi, ubisi oluncibilikisiwe, ubisi imikhiqizo enomthelela wamafutha angaphezu kuka-4%, i-ayisikhilimu. Lokhu kuhlanganisa imikhiqizo enjalo yenyama njengama-sausages, ama-sausages, inyama nezinhlanzi ezidliwayo, konke okusemathinini emafutheni, noma yikuphi ingulube, i-goose, i-duck nesinqumelo.
Kukholelwa ukuthi umzimba wesintu ungasuswa ngokusakaza ngokuqondile la maqembu okudla nsuku zonke.