Akekho umuntu osondelene naye ofuna ukwenqaba nokuvinjelwa. Wonke umuntu ufuna ukuchichima, futhi lokhu, okuvela kuyo futhi ukukhula kahle, kukhula kahle futhi kunciphise isisindo. Ngakho-ke lo mbuzo uphakamisa ukuthi yini ongayidla ukuze ulahlekelwe isisindo, kanti nakuba amagama ngokwawo azohleka noma yimuphi umculi wezilwane, ukuphazamiseka kokuphila kwethu ukuthi ukuzila ukudla, hhayi ukusetshenziswa kokudla, kuholela ekuzuzeni isisindo.
Ukudla, okuvela kuwo okulonda kakhulu: uhlu
Ngakho-ke, ake sibhale ukuthi yini okudingeka uyidle ukuze ulahlekelwe isisindo. Kumele kube yimikhiqizo enokuqukethwe okune-caloric engafanele, ukugaya umzimba okusebenzisa amandla amaningi kunayo, noma imikhiqizo ecindezela ukudla :
- ama-lemons kanye nemifino yamagilebhisi - owokuqala unconywa ukukhipha ingilazi yamanzi bese uyithatha ekuseni, kanti okwesibili ngemuva kokudla noma ukudla kwasekuseni, ngoba zombili izithelo zandisa ukondla kwe-insulini futhi zicindezela indlala yethu;
- izinhlanzi zasolwandle ziqukethe izakhi eziningi kakhulu ukuze zingadli, ngisho nokulahlekelwa isisindo, ngaphandle kwalokho, yi-protein yokudla, futhi amaprotheni anika umuzwa omude we-satiety;
- okusanhlamvu - i-oatmeal, ibhali, ukolweni, irayisi esimweni esingokwemvelo esingavunyelwe - lokhu kungcono kokudla, ngoba akukho lutho olufana nezindwangu zokudla, alukwazi ukuvuvukala esiswini kumqulu onjalo kangangokuthi nje awufanelanga lutho;
- Ubhontshisi kakhulu nge-caloric, kodwa ukugaya isikhathi eside nokudla amandla, okungukuthi - ukufana kwabo umzimba kuchitha amandla amaningi, futhi ngaleso sikhathi uyajabula futhi ugcwele;
- omunye umkhiqizo ovela esigabeni salokho ongadla ukuze ulahlekelwe isisindo - amantongomane , ngoba aqukethe amafutha awusizo ama-omega-3 no-6, okuyinto ye-cholesterol eyingozi engezansi futhi ejwayelekile yokumisa umzimba;
- isilimo esidliwayo esinamagatsha anamanzi nazo zonke izitsha ezenziwe kuwo, ngokuqinisekile zenza ukuba kube nokunciphisa umzimba, ukugcwala nokugcwalisa kabusha i-vitamin reserve, ngaphezu kwalokho, isilimo esidliwayo esinamagatsha anamanzi kukhona umkhiqizo ophansi kakhulu futhi ungasetshenziswa ngokuphepha emasaladi yemifino;
- amanzi - lokhu kuyinto eyinhloko ongayidla ngayo ukulahlekelwa isisindo, ngoba zonke iziphuzo zeglasi yamanzi kusiza ukushisa ama-khalori bese ususa imikhiqizo yokubola emzimbeni.
I-Night Adventures
Ngaki izikhathi esizibeka ngayo icala ekuseni ngoba singakwazi ukuzivimbela thina futhi sibalekele efrijini ngaphambi kokulala. Emva kwakho konke, awukwazi ukudla emva kwezinyanga eziyisithupha, ngisho nalabo abangazange balahlekelwe isisindo bazi lokhu. Futhi ingabe le namba ilungile futhi yonke indawo? Zahlulela wena, uma udla udle kuze kube yilapho usuyisithupha, futhi kwasekuseni kwasekuseni ngo-8 ekuseni, isisu sakho asinalutho amahora angaba ngu-14! Futhi lokhu kufana nokusebenza ngendlela engafanele. Indlela engcono kakhulu yokudla (lula!) Amahora amathathu ngaphambi kokulala. Khona-ke ekuseni ngeke ugijime esiteshini sokulamba kunoma yini, futhi ebusuku ngeke uphaphame ekulaleni kwendlala kanye nesoseji ophuphayo. Kodwa kubalulekile ukwazi nokuthi yini okufanele udle kusihlwa ukuze ulahlekelwe isisindo, noma okungenani ungabi ngcono:
- Ukudla kwamaprotheni - badinga kancane kakhulu ukugcwalisa, ngaphandle kwamaprotheni kuzosizuzisa ebusuku ngesikhathi somsebenzi we-hormone yokukhula (i-fat-fat cottage cheese, i-kefir, i-yogurt, isobho);
- Ubhanana buyi-caloric kakhulu futhi bugcwele kahle, ngisho nobhanana hhayi umkhiqizo odla kakhulu, kodwa awukwazi ukuhlangana nendoda eye yabuyiselwa ebhanana;
- Ama-apula yi-fibre evamile ekhukhulayo esiswini futhi engazwakali ngokuzumayo umuzwa wendlala (okubhaka noma ama-apula aluhlaza akuhlungiwe);
- imifino - noma yimiphi imifino nayo ingumthombo we-fibre yokudla, ongagcwalisa isisu sonke ngekhalori encane (ama-saladi yemifino agqoke ngamafutha omnqumo, ngaphandle kosawoti);
- inhlanzi umkhiqizo ophansi wekhalori ohlanganisa ikakhulukazi amaprotheni, njengoba, njengoba sisazi kakade, kuyasiza kakhulu ebusuku (okuqukethwe okungenani okuncane kwezinhlanzi phakathi kwezinhlanzi ezihamba phambili);
- amaqanda - asikwazelisi ukuba udobe amaqanda othosiwe amaqanda, ngoba okungenani kusuka ekutholeni, kuzoba ngamafutha amaningi, kodwa ukupheka i-omelet nemifino noma ubisi kuyoba okugcwele futhi okuwusizo ekudleni.