Ukuphumelela ekunciphiseni umzimba nokuthuthukisa umzimba kungukudla okuhlukene, okusekelwe ekusebenzisaneni kwemikhiqizo evumelekile. Ukufeza umphumela oyifunayo, kumele ulandele imithetho ekhona futhi wazi mayelana nokulinganiselwa okubalulekile.
Kusho ukuthini "ukudla okuhlukene"?
Ngokwenqubo ethunyelwe, yonke imikhiqizo ihlukaniswe ngamaqembu ahlanganisiwe noma ahlangene nomunye. Uma imikhiqizo engavumelani ingena indlela yokugaya, khona-ke inqubo yokugaya ithatha isikhathi eside, futhi iba yinkimbinkimbi. Ngenxa yalokho, ukungabikho kahle kwenzeka, ngenxa yokuvutshelwa nokubola kwemikhiqizo. Ukudla okuhlukile okuhlukile kwaqalwa ngumfundisi waseMelika uShelton.
Imithetho yamandla ehlukile
Umthuthukisi wendlela esetshenzisiwe yokulahlekelwa isisindo ichazwe ngokuningiliziwe ngemithetho ebalulekile ukucabangela ukuze kufezwe umphumela:
- Amaprotheni nemikhiqizo ye-carbohydrate zicubungulwa nge-enzyme ehlukene, ngakho akufanele abe esitokweni esifanayo.
- Izimiso eziyisisekelo zokudla okuhlukene zikhombisa isidingo sokudla izithelo nemifino.
- Akunconywa ukuhlanganisa ukudla kwe-carbohydrate nge-acidic.
- Ama-carbohydrate noshukela akufanelekile ukudla okulodwa. Kunconywa ukuthi ungabandakanyi ngokuphelele kusuka ekudleni, i-jam ne-dessert yokudla, njengoba le mikhiqizo ibangela ukuvutshelwa nokugcwala emkhakheni wokugaya ukudla.
- Ngokudla okuhlukile, awukwazi ukuhlanganisa amaprotheni amabili ndawonye, futhi namafutha namaprotheni.
- Ungadla imifino ngokuphephile, izithelo ezomisiwe, ukhilimu omuncu, ukhilimu, amakhowe, u-garlic, anyanisi kanye neqathethi, njengoba le mikhiqizo ingasabela kahle. Zingahlanganiswa nokudla okuhlukile.
- Kukhona ikhabe ne-melon odingayo ngokweminye imizuzu engu-45-50. ngaphambi kokudla okuyinhloko.
Ukudla okuhlukile - ukuzuzisa nokulimala
Ake siqale ngezinzuzo zendlela esetshenzisiwe, okubandakanya ukukhipha izinqubo zokuvutshelwa nokugcwala. Imikhiqizo izocubungulwa masinyane futhi ngaphandle kwemiphumela emibi yomzimba. Ukudla okuhlukile, izinzuzo zazo eziqinisekisiwe ososayensi abaningi, zithinta isimo esijwayelekile somzimba. Inzuzo enkulu - isisindo siyasuka kancane kancane, futhi umphumela uhlala isikhathi eside.
Unokuhlanganiswa kokudla okuhlukile kanye namaminithi, ngakho-ke kubalulekile ukwazi futhi mayelana nokungakwazi ukuqonda, kungakhathaliseki ukuthi kuyadingeka ukusebenzisa le nqubo noma cha. Odokotela bathi uma ngemuva kokudla okunjalo ukubuyela kwimenyu exubekile, kungabangela izinkinga emsebenzini wegciwane lokugaya futhi kubangele izinkinga eziningana. Imikhiqizo eminingi iqukethe inani elilinganayo lamaprotheni, ama-carbohydrate namafutha, ngakho-ke kunemibuzo mayelana nokuthi ungayifaka kuphi, ngakho-ke isiphetho sokuthi ukuhlukanisa ukudla kuyinkimbinkimbi.
Ngishintsha kanjani kumandla ahlukene?
Ngaphambi kokuba uqale ukudla ngokulandela indlela ephakanyisiwe kunconywa ukuba uxoxe nodokotela. Okusemqoka kokudla okuhlukile akufanele kusetshenziswe ngokushesha, ngakho kufanele uqale ngosuku olulodwa lokulayishwa ngeviki, ukuze umzimba usetshenziswe. Gxila emithethweni yokudla okuhlukene. Ngenxa yalokho, kukhona ukujwayela ohlelweni lokudla olusha ngaphandle kwemiphumela emibi yesimo somzimba nesokwengqondo.
Indlela yokulahlekelwa isisindo ekudleni okuhlukene?
Ukwenza kahle ukudla nokulahla isisindo, udinga ukwazi ngemithetho ekhona yokudla okunomsoco:
- Kuvinjelwe ukuphuza amanzi ngesikhathi sokudla, njengoba lokhu kuzodala inqubo yokugaya. Isinqumo esifanele - ukuphuza imizuzu engu-10-15. ngaphambi kokudla nangemva kwemizuzu engu-30. emva kwesithelo, amahora amabili emva kokudla okunezinhlanzi kanye namahora amane emva kwemikhiqizo yamaprotheni.
- Imigomo yokudla okuhlukene okukhulisa isisindo ikhombisa isidingo sokuhlaziya kahle konke, okubalulekile ekugayeni kahle.
- Ungathembela inyama nenhlanzi. Ukupheka lokhu kudla kufanele kube ne-steamed, stewed, kubhaka futhi kuphekwe. Ungapheki ukudla okuningi ukuze kungasetshenzisiwe emva kwalokho, njengoba lokhu kunciphisa izinzuzo zayo.
- Qaphela ukudla okuyingxenyana, okushiwo ukuthi phakathi kokudla kwamaprotheni nama-carbohydrate kumele kudlule ubuncane bamahora amabili.
- Ukudla okuhlukile kusho ukulahlwa kasawoti, pepper nezinye izinongo. Zivimbela inqubo yokugaya.
- Ungaziphoqeleli ukuba udle, umzimba ngokwawo ubonisa ukuthi akalungele ukusebenza.
Ukudla Kwezinsuku ezingu-90 Zokudla Okuhlukile
Othisha ababili baseSlovenia uB.Hrobat noMnuz. Polyanshek basungula indlela yomlobi yokulahlekelwa isisindo. Banikeza incwadi echaza yonke imithetho nemenyu eningiliziwe. Ukuqaphela inqubo "kwezinsuku ezingu 90 zokudla okuhlukene", ungakwazi ukuphonsa kufika ku-25 kg wesisindo esiningi. Emva kokuphelelwa yisikhathi sesibonakaliso kubalulekile ukuhambisana ngokuvumelana nezimiso zokudla. Abalobi batusa ukuhlukaniswa kwemikhiqizo hhayi emini, kodwa babanike usuku lonke.
Ukudla kuhlukaniswe ngezigaba ezintathu futhi ngamunye wabo usekelwe ekulandeleni kwezinsuku ezine, ngokusekelwe ekusebenziseni amaprotheni, ukudla okune-starchy, ama-carbohydrate nemikhiqizo yevithamini. Ukudla okuhlukile kubonisa ukuthi lokhu akusho ukuthi ngelinye ilanga awukwazi ukudla okuvela kwelinye iqembu, kufanele nje likhawulelwe. Kubalulekile hhayi kuphela ukulandela ukudla, kodwa futhi ukuthola ukwesekwa ngokomzimba, ngoba lesi sihloko sizokunikeza imiphumela emihle kakhulu.
Ukudla okuhlukile kokusindiswa kwesisindo - imenyu
Kungcono ukwenza ukuzidla kwakho ngokwakho, ngokucabangela imithetho eyisisekelo nokugxila kwezibonelo. Ngenxa yalokhu, ungacabangela imikhuba yakho yokudla. Uma ugcina ukudla okuhlukene ukuze ulahlekelwe isisindo, imenyu yesonto ingaba njalo. Ukudla kwasekuseni:
- i-oatmeal ephekwe emanzini ngaphandle kwezithasiselo;
- i-omelet ye- steam yama-protini amahlanu nesipinashi esitshontshiwe;
- ama-pancake we-ufulawa ophelele kanye namajikijolo;
- I-fat cottage shizi ne-apula.
Isinkwa:
- i-pear;
- 1 tbsp. yogurt yemvelo namajikijolo;
- amakhekhe amancane amisiwe;
- i-apple ne-yogurt.
- izinhlanzi ezimhlophe ezimhlophe kanye nesaladi;
- isobho-puree kusuka iklabishi kanye nocezu lwesinkwa esimnyama;
- inyama enamanzi kanye nemifino ephekwe;
- ucezu lwesinkwa sonke okusanhlamvu , amaqabunga e-ulethisi nemifino.
Isinkwa:
- inqwaba yamantongomane;
- isithelo esomisiwe nesithelo esomisiwe;
- isaladi yemifino kanye nezinambuzane ezinamantongomane;
- ama-smoothies avela ezithelo.
- 40 g (eyomile) ye-macaroni kusuka ezinhlobonhlobo ezinzima kanye ne-zucchini esitsheni;
- inhlanzi yemifino nemifino;
- izinkomo ezilondayo nezinqotshwa eziphethwe;
- inkukhu eyinkukhu nemifino.
Ukudla okunomsoco ngesikhathi sokukhulelwa
Odokotela abaningi batusa ukuthi abesifazane besimo bakhetha ukudla okuhlukile. Ngenxa yalokhu, kungenzeka ukuthi kuqinisekiswe ukusebenza okujwayelekile kwesigamu sokugaya ukudla, ukugwema ukuzwa ubuhlungu esiswini , isisulu sokukhwabanisa, ukubunjwa kwegesi nokuqothulwa. Izimiso eziyisisekelo zokudla okuhlukene ziyisiqinisekiso sempilo yabesifazane hhayi kuphela, kodwa nabantwana. Owesifazane osesimweni kufanele adle ingxenye encane, esebenzisa izingxenye ezincane. Akukhuthazwa ukuba udle ngokwehlukana amahora amathathu ngaphambi kokulala, futhi ukwanelisa indlala, ingilazi ye-kefir ivunyelwe.