Ukudla okunzima kuhluke ekudleni okujwayelekile ngokudla okuphansi kakhulu kwekhalori. I-kcal ye-500 iyinani lezinsuku zonke ze-kilocalories ngosuku ngalesi simo. Kodwa noma yikuphi ukudla akusho nje ukuvinjelwa kokudla, kepha ukusetshenziswa kwesilinganiso esincane sokudla, okuqukethe umthamo wansuku zonke odingekayo wamavithamini, amaminerali nezinye izakhi. Uma ukulinganisela okunjalo kuphulwa, ukudla okunzima kungabangela ukukhathala, izifo zesisu esiswini, ukungasebenzi kahle kwesimiso somzimba sokuzivikela. Ngakho-ke, izidlo ezinzima zokulahlekelwa kwesisindo esisheshayo zivunyelwe kuphela ngaphansi kokuqondiswa komuntu onomsoco onokuhlangenwe nakho, ongenza imenyu ngokusekelwe esimweni sezempilo kanye nezici zomzimba ngamunye. Ngisho nokudla okunzima kunazo zonke kungenza umzimba uzuze futhi usize ekulwa nokunciphisa ngokweqile, kodwa kuphela esimweni sokudla kwansuku zonke okuzohlangabezana ngokugcwele nezidingo zomzimba kanye nesikhathi sokudla kuzokhawulelwa.
Izimo zokudla okuqinile
Ukudla okunempilo kubhekwa njengokudla, lapho ama-200 g amafutha ashiswa ngosuku. Kodwa kuyadingeka ukuba uqaphele, ukulahlekelwa isisindo kungenzeka ngenxa yokulahlekelwa uketshezi kanye namaprotheni, ikakhulukazi amaseli esibindi, ubuchopho kanye nezicubu zomzimba, okwakhiwa esikhundleni samaseli amafutha. Ngakho-ke, ukudla okuqinile kakhulu kubhekwa njengengozi futhi akukhuthazwa njengendlela yokulahlekelwa isisindo. Uma kunokwenzeka, kungcono ukhethe ukudla okujwayelekile okulinganiselayo, okuwusizo hhayi kuphela ukulahlekelwa isisindo, kodwa futhi nempilo. Kodwa kunezimo lapho kudingeka khona ukuma ngolunye usuku, khona-ke ukudla okuqinile kungasiza. Into eyinhloko akumele ukhohlwe ukuthi emva kokudla awukwazi ukubuyela ngokuzumayo ekudleni okuvamile, futhi ungakwazi ukwandisa kakhulu inani lokudla, njengoba lokhu kungaholela emiphumeleni emibi yomzimba. Amacala omphumela obulalayo ayaziwa, ngemuva kokuzila ukudla noma ukudla isikhathi eside, abantu bashintsha ngokuphawulekayo ukudla. Ngakho-ke, konke kulungile ngokulinganisela, futhi ngokuphishekela isibalo esincane kakhulu akumele sikhohlwe ngempilo.
Ngokuhlukile, kufanele sicabangele isici esisodwa esibalulekile somzimba, okungukuthi, isenzo esingahle sibe khona ekunciphiseni okubukhali kokudla. Ngokwemetabolism engalungile, amafutha ayadliwa, kodwa afakwa emzimbeni. Ngokudla okunembile, la mafutha ashiswa, futhi umzimba we-metabolism ubuyiselwa futhi ngemuva kwalokho isisindo esiningi asibuyanga. Kodwa ngokuvamile kuvame ukubizwa okuthiwa yi-backback, okungukuthi, ngemva kokulahlekelwa isisindo futhi kubonakala kunzima ngokweqile, futhi ngisho nangaphambi kokudla. Lokhu kungenxa yokuphendula okuthile komzimba, okungaziboleki ekulawuleni okuqaphelayo. Ngokunciphisa ekudleni kokudla, umzimba uqala ukugcina izinto ezidingekayo ukuze usinde, okungukuthi, kwenza izinqolobane uma kwenzeka kube nemingcele emikhulu ekudleni kokudla. Ngaphezu kwalokho, umzimba ugcina umzimba wamafutha, futhi ukuthola amandla usebenzisa amaprotheni amathishu. Ukulahlekelwa isisindo kungenxa yokuncipha kwesisindo somzimba, futhi amafutha ahlala endaweni. Emva kokudla, lapho umuntu eqala ukudla ukudla okuvamile ngezibalo ezivamile, umzimba uyaqhubeka uqongelela izinto, kodwa ngobuningi. Ubuningi bamafutha buyanda, futhi izicubu zeprotheni ezisetshenziswa ngesikhathi sokudla zithathelwa ama-fat cells. Umphumela uba ukwanda okusheshayo kwesisindo somzimba. Lokhu ukucindezeleka okukhulu emzimbeni futhi kubangele ukulimala empilweni. Gwema lokhu, kungenzeka ukwenza imenyu efanele. Ukudla akufanele kube nemikhiqizo enokuzidla. Kudla kufanele kube njalo, ngokuvamile kunconywa ukuba udle imifino.
Ukulinganisa
Emenyu yokudla okunamandla okwehla kwesisindo ukufaka imikhiqizo eshisa amafutha, ama-apula, ama-blackberries, imifino, i-asparagusi, i-broccoli, ama-walnuts, imikhiqizo yobisi ephansi, i-soy tofu, i-flaxseed, inhlanzi. Ngeziphuzo ezizuzisa ukulahlekelwa isisindo, ikhofi yemvelo kanye netiye elihlaza kubhekwa. Futhi, uma kungekho okuphikisanayo, kunconywa ukuba wengeze izinongo ezitsha.
Ukudla okunempilo kuzoba nempilo ngosuku olulodwa. Kanye namaviki angu-1-2, zihlele usuku lokulayishwa - hlukanisa inombolo encane yemikhiqizo ibe izingxenye ezingu-5. Yidla njalo amahora amathathu. Imikhiqizo kufanele ibe yi-calorie ephansi namafutha aphansi. Ukudla okunjalo ngeke kuholele ekukhatheni, kodwa ngokuphambene kuyoba nengxenye ekuhlanzeni umzimba. Into esemqoka akuyona ukudla ngokweqile ngosuku olulandelayo futhi angadli ngaleyo ndlela isikhathi eside.
Ukudla okunzima ngesonto akufanele kube nenani elinganiselwe lokudla. Okubaluleke kakhulu emzimbeni kuzoba ukusetshenziswa kokudla okuhlukene ngemali encane okungenani izikhathi ezingu-5 ngosuku. Umphumela ungaqiniswa ukuzivocavoca umzimba, ukunyuka kwi-sauna, ukwamukelwa kwemithwalo yemifino, okusiza ukuhlanza umzimba we-toxin kanye ne-toxin.
Ukudla okunamandla kakhulu kokunciphisa umzimba, mhlawumbe, kusebenza kuphela ezimweni eziphuthumayo, futhi ngaphandle kokungazinaki izincomo zabanikazi bokudla mayelana nendlela efanele yokudla. Nasi isibonelo sokudla okunzima kokulahlekelwa kwesisindo esisheshayo.
"Ukudla kweJockey"
Ngosuku lokuqala, inkukhu eyodwa ephekwe kuhhavini idliwa kathathu ngosuku.
Ngosuku lwesibili - u-300 g we-veal, futhi uhlukanisa isidlo sasekuseni sekuseni nesidlo sakusihlwa.
Usuku lwesithathu lukhawulelwe ku-5 izinkomishi zekhofi yemvelo.
Ukugcina isikhathi eside sokudla okunjalo kuyingozi empilweni, ngoba ukudla okufakiwe kwimenyu akuqukethe amavithamini namaminerali okudingekayo emzimbeni.
Noma yikuphi ukudla okunzima ukulahlekelwa isisindo ngokushesha kungafihla ingozi futhi kuholele ezifweni hhayi kuphela kwendlela yokugaya ukudla, kodwa nakwamanye amasistimu omzimba. Ungalimazi impilo yakho ngenhloso yesikhashana. Uma usuvele unqume ukwehlisa isisindo, khona-ke sondela kule nkinga ngokungathí sina. Thola ukuthi yini eyabangela ukubukeka kwesisindo esiningi, ukhethe ukudla komuntu ngamunye, ukunciphisa ukudla kwemikhiqizo eyingozi, uhole indlela yokuphila esebenzayo. Ukubuyisa impilo, uzobuyisela futhi ubuyekeze umzimba, futhi kanye nokulahla amaphilisi engeziwe.