ImpiloUkudla okunempilo

Kanjani ukudla ukunciphisa umzimba: amathiphu ezimbalwa ezibalulekile

Abantu abaningi ukuqonda ukuthi ukudla okufanele - kuyisihluthulelo impilo nokuphila kahle, kanye indlela eya ukuncipha. Kodwa kokunquma ukushintsha ekudleni kwakho, bambalwa abantu ngendlela efanele imenyu njengoba nje umuntu akazi uqalephi.

Ukuze uqonde ukuthi ukudla ukunciphisa umzimba, kudingeka uqonde Ukubusa owodwa ezibalulekile: noma kunjalo, musa ucede ngokwakho ukudla kanye ukulinganiselwa esiqinile, njengoba yi yabo ihlale ifana - ukwehluleka kanye nokudla ngokweqile.

isethi Okokuqala ngoba ngokwayo imodi ehlanganisa ukudla ezintathu eziyinhloko futhi ezimbili eziphakathi. Lokhu akusho ukuthi kufanele udla usuku lonke nobusuku, ngoba imikhiqizo zihlukile, kanye nezindlela sokulungiselela.

ibhulakufesi

Morning ukudla kufanele bazogcwalisa umzimba amandla. Ngenxa yalesi sizathu, akuyona ingilazi efanelekayo juice nokukodwa orange noma inkomishi yekhofi. Konke lokhu kuholela yokuthi kusihlwa kukhona umuzwa acute yindlala. Misa ukukhetha ku-oatmeal, cottage shizi nge izithelo, ubisi okunyakazisa.

kwasemini

Kuyinto engenakwenzeka ukufunda, indlela adle ukunciphisa umzimba, uma ungawunaki lesi sidlo. Isidlo sasemini kufanele ibe nzima carbohydrate, amaprotheni namafutha. Lapha kukhethwa ubanzi kakhulu: amasobho, okusanhlamvu, amasaladi, inyama izitsha. Bayakhohlwa umkhuba ukudla isinkwa, ngoba endleleni qiniseka iqoqo isisindo esengeziwe.

kwakusihlwa

Lesi sidlo akufanele kuhluke satiety ekhethekile. Ukuze eqondile, akusiyo olufiselekayo kusihlwa ukuba nidle inyama, okusanhlamvu, i-pasta, izithelo. Okungcono kakhulu, uma uyeka ukukhethwa ku ukudla amaprotheni njengoba cottage shizi, iyogathi, izaqheqhe.

ukudla yesibili

Ngaphezu kwalokho, ukucabangela indlela ukudla ukunciphisa umzimba, kubalulekile ukucacisa futhi lokhu imininingwane ehilelekile. Ngenxa "snacking" Kungcono ukusebenzisa izithelo, amantongomane, ubisi okunyakazisa, kodwa hhayi sandwich, amakhukhi noma uswidi.

Isimo Sengqondo kanye nogqozi

Ngokuvamile ngamunye wethu uya esiqandisini noma oda cafe ukudla, hhayi ngoba walamba, kodwa kuphela aphume isizungu, noma "i-inkampani." Ngakho, umzimba wethu uthola amandla xaxa ngesimo kilojoule ukuthi musa zinyamalale ngakho kalula njengoba ukudla kudliwa.

Asisho anamathele izinkinga futhi ukucindezeleka, njengoba iyindlela ukukhuluphala. Futhi, ningawenzi usungula izizathu ngokwabo, ngoba inkinga akusho hamba, futhi uzoqhubeka athole isisindo.

Ukukhuluma ngendlela ukudla ngendlela efanele ukuba anciphise umzimba, sincoma ukuthi uthenga ngokwakho ipuleti ezincane. Akubalulekile ukuphoqelela izingxenye elikhulu ukuthi kunzima ukuba badle, ngoba okubi ngawe. Kufanele sikukhumbule lokhu, uma ufuna ukuba baqonde indlela ukudla ukunciphisa umzimba. Imenyu kusukela leli phuzu kumele emuva.

Thina Ushintsha imikhiqizo ukudla ngendlela

Iningi eziyingozi izitsha esetshenziswa ingalungiswa ngendlela yokuthi abazuze. Ngakho, esikhundleni inyama yenkukhu ethosiwe, ungakhetha nezitini kuhhavini ngaphandle uwoyela umucu. Hhayi ethosiwe amazambane futhi abilisiwe (futhi akudingekile ukuba bazibandakanye), hhayi imayonnaise sigqoka, namafutha, nokunye. Zonke elula kakhulu.

Finishing indaba mayelana nendlela ukudla ngendlela efanele ukunciphisa umzimba, kubalulekile ukwengeza kanye nokuzivocavoca. Ngisho umdlalo ezincane kuzosiza ukusheshisa le nqubo bokulahlekelwa amakhilogremu extra, futhi uma sikhuluma uhlanga noma ekilasini ejimini, kuleli cala, umphumela akuthathi isikhathi eside.

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