Ukudla okunamandla

Namuhla, abantu abaningi bazama ukuthuthukisa ukubukeka kwabo. Isinyathelo sokuqala endleleni yokuguqula isusa isisindo esiningi. Yikuphi okuwukuphela kwezinto ezihlakaniphile nezokuzijabulisa zaleli zwe azikwazi ukuzisebenzisa. Abanye bagijima ekuseni, abanye bangadli kusihlwa. Uma uhlanganisa zonke izindlela ezahlukene zokunciphisa isisindo, ngakho-ke, kungenzeka ukuthi phakathi kwezinto ezithandwa kakhulu futhi ezikhiqizayo, ukudla kuzokuqala. Kuyinto inceaa kubantu abaningi abakhuluphele ngokweqile.

Kukhona omkhulu, ngingathi ngisho, inani elingenamkhawulo lokudla okuhlukahlukene. Ngakho-ke, kubantu abafuna ukuqeda "ngokweqile" ngokushesha, kunokudla okukhethekile okunamandla. Ukudumala kwakhe akusoze kwahlehla, njengoba inani labantu abafuna ukushintsha nganoma yisiphi isikhathi sizonciphisa. Ngenkathi abantu bazokholelwa ngokuqiniseka ukuthi kukhona uhlobo "lokudla okuphezulu", okungukuthi izinsuku ezintathu noma ezine lungashintsha konke - ukudla okunamandla kuzoba kuhle.

Kuyini lokhu kudla okunzima?

Cha, akusona ukudla okwedlulele, yilo lonke uhlu lwezidlo ezinikeza ngokusobala ukwenqaba ukudla noma ukulinganisa inani elingenakubalwa. Okuqukethwe kwe-caloric kokudla kungamakhilogremu amahlanu kuphela ngosuku. Ukudla okunjalo kwekhalori kusetshenziselwa isikhathi esilinganiselwe, ngakho-ke phakathi nesikhathi "sesiteleka sokulamba" esinjalo umzimba womuntu awugcini nje ngokuqeda ukhiqiza amakhilogremu angaphezulu, kodwa futhi ubhekene nokucindezeleka okukhulu, ekubeni umkhawulo wamakhono ayo okuguquguqukayo.

Iyini yokudla okunzima kakhulu? Yiqiniso - isiteleka sokulamba, nakuba ukudla okukubiza kuyoba okungalungile ngempela. Amandla, amaprotheni, kanye ne-micronutrient ebaluleke kakhulu (okuthuthukiswa ngenxa yokudla okunganele kwamavithamini namaminerali ngokudla), ukukhathala komzimba kungase kuvezwe ezinsukwini ezizayo.

Akekho udokotela okwamanje ozothatha umthwalo onjalo wokuncoma ukuthi ushiye ukudla kwesisindo. Lokhu akukona nje ukufunda kakhulu, kepha futhi kungaphephile impilo yakho. Lezi zidlo ziphikisana nabo bonke abantu abanesifo esiyisifo sikashukela nesifo esingavamile (isifo sikashukela, izifo eziphazamisayo, izifo zesisu). Kodwa-ke, uma usenqume ukuthatha ingxenye ku-adventure enjalo, qaphela ngokucophelela futhi usabele ngokubheka kwakho ekunciphiseni okubukhali kokuqukethwe kwekhalori kokudla.

Yiziphi izincomo kubantu abasebenzisa ukudla okuqinile? Okokuqala, ukuze unciphise ukucindezeleka emzimbeni futhi unciphise umthelela omubi, kubalulekile ukugwema ukudla okungafundiwe. Lokhu kusho ukuthi kungakhathaliseki ukuthi ukudla okunzima kangakanani, inani lamaprotheni okudliwe ngokudla akumele libe ngaphansi kwezinga eliphakanyisiwe nsuku zonke, elibalwe ngokucabangela ubudala bakho nesisindo. Ukukhishwa okuphelele ekudleni kungathinteka kuphela yi- carbohydrate. Ukudla kukubeka ngokuphelele ukuyeka amafutha? Akudingekile ukuba uhambe ngesinye isikhathi, ngoba kudingekile ukwamukelwa kwe-PUFA. Ngakho-ke, ungakwazi njalo ukudla ukudla okuphezulu kwamaprotheni olwandle, okubuye kucebile omega-3 kanye ne-omega-6 fatty acids. Okwesibili, ngesikhathi se-high-intensive therapy yokudla kufanelekile ukuthenga i-vitamin-mineral complex in amaphilisi ukuze ugcwalise ukungabi namandla kwamakhemikhali. Okwesithathu, sebenzisa ukudla okunjalo okungaphezu kwesisodwa ngenyanga futhi ungapheli izinsuku ezingaphezu kwezinsuku eziyisithupha kuya kweziyisikhombisa, ngaphandle kwalokho kukhona ingozi enkulu yokulimala kwempilo yakho nokuthuthukiswa kwezifo ezihlukahlukene, kokubili uhlelo lokugaya nokunye.

Ngakho-ke, ngifuna ukuqaphela ukuthi ukudla okunzima akuyona into engcono kakhulu yokwehlisa isisindo. Ngokubhalisela lokhu kudla ekuphishekeleni isibalo esihle, ubeka ingozi yokulahlekelwa impilo yakho.