Ukulayishwa usuku - kungani udinga, yiziphi izinketho, ukuthi ubambe kahle kanjani?

Ukuhlanza umzimba wakho, okungukuthi, "ukuvuselela uhlelo," ungasebenzisa usuku lokulayishwa. Wabuye waphumelela ekulahlekelweni kwesisindo. Kukhona imithetho ethile yenhlangano yokulayishwa futhi inombolo enkulu yezinketho, ngakho kukhona okumele ukhethe.

Kungani sidinga izinsuku zokuzila?

Abantu abaningi baye bezwa ngokuthukulula, okungabhekwa njengomzimba wokuphumula komzimba. Isekelwe ekunqandeni kwemenyu eqinile, equkethe eyodwa noma imikhiqizo emibili. Akunconywa ukuthi uyisebenzise kaningi ngesonto. Inamba enkulu yezinketho iyaziwa, kodwa izinsuku ezihamba phambili akufanele zibe nekhalori elingaphezu kuka-1000 kcal. Kunconywa ukuthi uxoxe nodokotela ngaphambi kwalokhu.

Ukulayishwa kwezinsuku kwandisa ukuphumelela kwanoma yikuphi ukudla, njengoba kuthuthukiswa umsebenzi wesimiso sokugaya futhi kusebenze izinqubo zokusebenzisa umzimba. Basiza ezimweni lapho isisindo ngesikhathi sokulahlekelwa kwesisindo sekuyehla, futhi udinga ukuqala inqubo futhi. Okunye okunye okukhululwa ngakho ukuvuselelwa kwezinso ezizosiza ukuqeda uketshezi okweqile nokuthuthukisa ukusebenza kwamathumbu.

Ungayisebenzisa kanjani usuku lokuzila?

Ukuze ulayishwe ngokukhululeka ukuze ulethe kuphela inzuzo, kubalulekile ukuyiqhuba ngendlela efanele, okudingeka kuyadingeka ukucabangela izincomo ezithile ezivela ochwepheshe:

1. Uma uhlela usuku lokuzila ukudla, kubalulekile ukukulungiselela kusengaphambili, ukususa ukudla okunamafutha nokudla okuvela emenyu yakho ngosuku.
2. Akudingekile ngesikhathi sokuvinjelwa kokudla ukuze usebenze ngokomzimba, ngoba umzimba uzobuthakathaka. Kuzoba usizo ukusikhipha umzimba, okuzoqhubeka nokuthuthukisa imetabolism nokukhuthaza ukuhlanzwa.
3. Kungcono ukushintsha izinhlobo ezahlukene zokuzila ukudla, okuzosiza ekufezeni imiphumela engcono.
4. Akunconywa ukusebenzisa ama-laxatives engeziwe kanye ne-diuretics ngesikhathi sokukhipha, ngaphandle kwalokho kungalimaza impilo.
5. Imithetho yosuku lokuzila ibonisa ukuthi udinga ukuphuza ama-2-3 amalitha amanzi ngosuku.
6. Kubalulekile ukushiya ukulayishwa kancane kancane. Uma uhlela ukushintshela kokudla okunempilo, khona-ke lesi yisikhathi esiphumelele kakhulu.
7. Hlanganisa umzimba 1-2 izikhathi ngesonto. Uma uyisebenzisa kaningi, ungangcolisa isimo sakho sempilo.
8. Inani elivunyelwe lomkhiqizo lihlukaniswe izingxenye ezilinganayo, ezidliwa kulo lonke usuku, okuzosiza ukukhohlwa ngomzwela wendlala.
9. Kuvinjelwe ukusebenzisa usawoti kanye nezinongo ngenkathi kulayishwa, njengoba zizogcina zihlanzekile emzimbeni, ezizokhuthaza ukubonakala komsindo.

Ziyini izinsuku zokuzila?

Kunezinhlobo ezahlukene zokulayishwa, isibonelo, zingashintsha ubude kusukela ezinsukwini ezilodwa kuya kwezintathu. Ngaphambi kokuba uqonde ukuthi ungahlela kanjani usuku lokuzila, kufanele uqonde ukuthi iyiphi inhloso ezosetshenziswa:

1. Ukulahlekelwa isisindo . Kukholelwa ukuthi indlela engcono kakhulu yokubhekana nale nkinga yizidlo "ezimanzi" ezisekelwe ekusetshenzisweni kweziphuzo zemifino yokudla.
2. Ukuhlanza umzimba . Khetha ukulayisha ukudla okucebile fiber, okuzohlanza amathumbu, ukususa ubuthi kanye nobuthe.
3. Ngamafutha avuthayo. Ukusheshisa le nqubo, kunconywa ukuba ukhethe izinsuku zeprotheni, isibonelo, ku-cottage shizi, inyama ye-kefir noma yenkukhu.
4. Ukugcinwa kwamanzi . Ukukhipha uhlelo lwe-urinary, imikhiqizo enokuqukethwe okuphezulu kwe-potassium kanye nokukhipha usawoti kuyadingeka. Okukhethwa kukho kungcono irayisi elingavumelekile.

Yini ongayidla ngosuku lokuzila ukudla?

Kukhona inqwaba enkulu yezinketho zokukhishwa komzimbeni, okuhlukaniswe ngokwezinqubo ezahlukene. Kunezinhlobo ezihlukahlukene zokulayisha izinsuku:

1. Ama-carbohydrate . Lokhu kuhlanganisa nokudla izithelo, imifino, ukunye okunye okunye nokolweni kanye ne-rice porridge nezinye ukudla okufanayo. Khetha ukudla okucebile kuma-carbohydrate nezintambo eziyinkimbinkimbi.
2. Amafutha . Leli qembu lihlanganisa ubisi, ukhilimu omuncu kanye nokudla okuncelisi.
3. Amaphrotheni . Uhlobo oluthandwa kakhulu lokulayishwa, oluvumela ukusetshenziswa kwezinyama, inhlanzi, i-cottage shizi noma i-yogurt.

Ukulayishwa usuku - okuphumelela kakhulu

Kunezinketho eziningi zokukhishwa kwezinsuku ezinikezela imiphumela emihle futhi zithandwa. Izinsuku ezingcono kakhulu zokulahlekelwa isisindo kanye nokubuyiselwa komzimba yizo ezakhethwa ukubonisana nodokotela, ngoba izici zenyama kufanele zicatshangelwe. Ngaphezu kwalokho, kuyadingeka ukuthi ugxile ekuthandeni kwakho, ukuze umkhiqizo okhethiwe uyithande, futhi ungabanjwa okwesikhashana.

Ilayisha usuku ngosuku lwe-kefir

Inketho ethandwa kakhulu, ezokwenza ngcono umsebenzi womzimba, futhi ikhuthaze ukulahlekelwa isisindo. I-Kefir iqukethe amavithamini , ama-acid, amaminerali, ama-bacteria, imvubelo nezinye izinto eziwusizo . I-Kefir ukulayishwa usuku kufanelekile kubantu abangenalo ukwelashwa kwemikhiqizo yobisi. Udinga ukukhetha isiphuzo esakhishwe okungakapheli izinsuku ezintathu ezedlule futhi okuqukethwe kwayo kwamafutha akungaphezu kuka-5%. Izinga lansuku zonke li-1.5 amalitha, elihlukaniswe ngezigaba ezinhlanu. Ungakhetha usuku olusuka ku-cottage shizi ne-kefir, lapho isiphuzo sinezela 3 tbsp. izinkezo ze-cottage shizi.

Ilayisha usuku ku-buckwheat

Le-groat iyasiza kakhulu, ngoba ihlanganisa ububanzi obubanzi be-micro-microelements, kanye namavithamini. Ngaphezu kwalokho, iqukethe i-lysine, ebalulekile ekufaniseni i-calcium. Izinhlobo ezahlukene zokulayishwa kwezinsuku, kufaka phakathi ubhaliswa, ukusiza hhayi nje ukuthola impilo enhle, kodwa futhi nokuthuthukisa ukubonakala kwesikhumba, izinwele nezipikili. Ukuze ufinyelele umphumela omkhulu we-grits awudingi ukupheka, kodwa weba.

Emzimbeni awutholanga amaprotheni, ungahlanganisa ubhalomate ne yogurt. Kubalulekile ukuthatha u-0.5 kg wezinhlayiyana kanye ne-1 litre ye-kefir. Uma ngabe ufisa, imikhiqizo ingaxubeka noma idliwe ngokwehlukana. Le nhlanganisela inomphumela olula we-laxative emzimbeni, ozosiza ukuhlanza ngobumnene nokubuyisela ubisi. Ukukhulula usuku kungenziwa ekwenzeni izinhlayiyana nge-apula aluhlaza, ungasebenzisi izingcezu ezingaphezu kwezintathu.

Ilayisha usuku ngosuku ilayisi

Uma irayisi ifana nelayisi, bese ukhetha ukuyikhulula. Ekubunjweni kwayo kunamavithamini weqembu B, amaminerali kanye namaprotheni. Kuhlanganiswe ne-potassium, kuzosiza ukususa usawoti owedlula umzimba. Kubalulekile ukucabangela ukuthi kukhona abantu abane-allergies eya ku-gluten, elayisi. Ukusebenza okunjalo-ukulahlekelwa kwezinsuku zokulahlekelwa kwesisindo, njengoba kuthuthukisa ukugaya nokulinganisa umzimba . Kungcono ukhethe ilayisi elingenalo ipolitiki noma lomsundu. Ngosuku ungadla u-1 kg we-cereal, ungakhohlwa ngamanzi. Phuma kuqala ebusuku, ubilise ngamalitha angu-0.5 amanzi.

Ukulayishwa usuku ngosuku izithelo

Emenyu yomuntu obuka impilo, kufanele kube nezithelo, ezicebile ngamavithamini namaminerali. Ngaphezu kwalokho, iqukethe i-fibre, esusa izinto eziyingozi emzimbeni, futhi ithuthukise ukugaya. Ngosuku lokuzila izithelo kunezici zalo siqu:

1. Khetha uhlobo olulodwa olulodwa lwezithelo, inani elingafanele libe ngaphezu kuka 2 kg.
2. Kuvinjelwe ukusebenzisa izithelo ezinomsoco, isibonelo, ama-peaches, ubhanana noma amagilebhisi, ngoba banenani eliphezulu le-caloric.
3. Okuphephile kakhulu futhi okuwusizo kakhulu ukukhulula usuku ngama-apula, ama-plums, ikhabe, ama-persimm kanye nama-citrus.

Ukulayishwa usuku ngemifino

Ngaphezu kwalokho, ukuthi emifinini kunezakhi zamavithamini namaminerali amaningi, zicebile kuma-carbohydrate eziyinkimbinkimbi, ezigcina umqondo wokuzonda. Kukhona i-fibre emifino, esiza ukuhlanza amathumbu nokunciphisa ukudla . Kuyasiza ukukhululeka okunjalo ukuthuthukisa ukugaya. Kunezinketho ezintathu zokukhipha, kodwa kunoma yikuphi, inani lemifino liyi 1.5 kg.

1. Ukukhulula usuku ngamakhukhamba noma eminye imifino eluhlaza kunhle kakhulu ehlobo. Ngeke ukhethe kuphela uhlobo olulodwa lwemifino, kodwa sebenzisa inhlanganisela yabo, isibonelo, iklabishi, utamatisi namakhukhamba. Kuzo kuvunyelwe ukulungisa isaladi, kuphela ngaphandle kwezinhlanganisela, isibonelo, amafutha.
2. Indlela yesibili yokukhulula imifino ebilisiwe. Inketho ethandwa kakhulu kuhilela ukusebenzisa iklabishi, nanoma yiziphi izinhlobo ezaziwayo, isibonelo, ikhanda elimhlophe noma i-broccoli.
3. Ukuze ulayishe usuku, imifino edotiwe kufanelekile. Ukupheka umquba ungasetshenziswa isilimo se-asparagusi, i-zucchini, i-pepper, ummbila kanye ne-peas. Khumbula inani elivunyelwe. Yonke imifino, uthele amanzi amancane bese upheka imizuzu engu-10.

Ukulayishwa usuku emanzini

Inguqulo ehlukumeza kakhulu yokulayisha, engasetshenziswa kuphela abantu abaphilile nabaqeqeshiwe, ngoba kulo lonke usuku uzophuza amanzi ngaphandle kwegesi kuphela. Umthamo wansuku zonke wamanzi uhluka kusuka ku-1.5 kuya ku-4 amalitha. Ukuphuza ukulayishwa ngosuku kusho ukuchitha isikhathi ngasinye isikhathi esingaphezu kweziglasi ezimbili ezincane ze-sips. Ngakusasa ekuseni kunconywa ukuba baphuze amanzi bese engeza imenyu isanqante eluhlaza esizosiza ukususa ubuthi emzimbeni. Ukudla kwasemini neyokudla kusikhathi ukhethe ukudla okuphansi kwekhalori kuphela.

Ukulayishwa ngosuku ngesikhathi sokukhulelwa

Ukukhipha abesifazane ngesimo kunconywa kuphela ngemvume kadokotela. Inhloso yalo enkulu ukusiza umsebenzi wezitho, ukusheshisa umzimba, ukususa amanzi ngokweqile nokuthuthukisa izinqubo ze-anabolic. Ukukhulula usuku lwabesifazane abakhulelwe kunconywa ngesethi esicacile sesisindo , ukukhuluphala, i-gestosis, ukuqothulwa nokungajwayelekile emsebenzini wendlela yokugaya. Ukulayishwa abesifazane besifazane endaweni kumele balandele imithetho:

1. Kubalulekile ukuthi ungavumeli umuzwa wendlala, ngakho-ke uye ekudleni kokuhlukaniswa, udla ukudla njalo amahora amabili.
2. Sebenzisa imikhawulo enjalo ekudleni akufanelekile okungaphezu kwesonto ngesonto, kungenjalo ngeke kulethe okuhle, kepha kulimaze.
3. Inani le-calorific ngosuku lokulayishwa akufanele libe ngaphansi kuka-1500 kcal.
4. Kungcono ukhethe ukulayishwa kokulayishwa, i-kefir, i-buckwheat noma ama-apula.