Ukudla kanye iziphuzoYiqiniso main

Ukudla okunomsoco - Iyini? Basics of okunomsoco

Ukudla okunomsoco - kuba ukudla? Lutho neze, Ukudla ibizwa ngokuthi Yiqiniso yesikhashana ezinzima imikhawulo ukudla ngenhloso ukulahlekelwa ethile ngamakhilogremu. Inhlangano naye akuyona emnandi kunazo: umuzwa njalo indlala, isiyezi, isikhumba esibi futhi izinwele. Ngaphezu kwalokho, lapho imikhawulo Yiqiniso (noma anqunywe ngenxa yokuhluleka), zonke futhi kanzima elahliwe AmaKh ubuyele endaweni yawo. Hard ukubiza le ndlela ukuze ulwe ukukhuluphala okunengqondo. Cha, umsoco ofanele - kuyindlela entsha yokuphila ukuthi akuyona ungakhululekile futhi iDemo. Ukushintsha imikhuba yokudla kuhilela ukuzinza lokugayeka kokudla, futhi ngakho-ke, isisindo kancane kancane ubuyela evamile.

Indlela ukuqeqesha ngokwakho ukudla ngendlela efanele

Ake senze incazelo olunzima umqondo olucutshungulwayo ukuze indlela kangcono isihloko sihloko. Ngakho, ukudla kwesokudla - kuba ukudla okuphelele nokunomsoco ehlanganisa imikhiqizo yemvelo futhi eliphezulu, onikeza umzimba isethi ephelele amaprotheni, amafutha, carbohydrate, amavithamini namaminerali, okusho nazo zonke izidingo bese uya kuye.

Ukuze sihlaziye imenyu yabo futhi niqhubeke ukudla okunempilo, kudingeka uqonde imithetho embalwa:

  • Ukudla - uhlobo yokubasela umzimba kuyiphi amandla ikhiqizwa. fuel abahle abagcini nje inikeza ekusebenzeni, kodwa futhi kuvimbela "ukwehluleka" abaningi.
  • Ukudla okunempilo uyakwazi ngempela ukuvikela ezifweni eziningi - ngokuyinhloko izifo yaleli pheshana emathunjini bese uhlelo senhliziyo nemithambo yegazi, umdlavuza, isifo sikashukela, umfutho wegazi ophakeme.
  • Uma - ukudla okunempilo, bese ususa kusukela soda Ukudla, chips, imayonnaise kanye neminye imikhiqizo eyingozi ngaphandle kuhlehla. Abaningi isono sokuqala amaswidi, kodwa lokho kumane nje ngezinye izikhathi kungaba khona izinto kuhlukile, ukuthi kungcono ukuba ukhethe "umbulali" kakhulu. ushokoledi Ezingokwemvelo Kanye Nezenzo marmalade, ubisi olujiyile, yebo, okunama-kilojoule amaningi, kodwa okukhona ewusizo. A ikhekhe uzilungiselele nge imajarini nokuchichima ezahlukene ukhilimu amafutha, ungakwazi uyibize ngokuthi ukudla okunempilo.
  • Kuyadingeka ukuba asuke umkhuba wabo bonke kuyinto crispy. Baked, imikhiqizo iyisitshulu noma kuphekwe kukhona enempilo kakhulu. Ukudla okunomsoco - kuba uhlelo, okusho nokulandela yonke le mithetho. Kodwa ukwephulwa ezincane umbuso ezimweni ezehlukile (New Year, weminyaka) ngeke kubangele umonakalo omkhulu.

Thina - esikudlayo

Ngempela, kunzima kakhulu ukwamukela umqondo onjalo abstract njengoba nokudla ngendlela efanele. "Imenyu usuku" umsindo lula kakhulu. We impela uthole isibuyekezo esinemininingwane ekudleni, kodwa okwamanje ake sihlaziye izici ukwakhiwa mbhoshongo ukudla. Kusekelwe isimiso sokuhlukanisa wonke amaqembu umkhiqizo kuzodala ekudleni eliphezulu ngosuku.

Cabanga mbhoshongo isidingo kusukela phansi kuze. Base - lawa ukudla ukuthi udinga ukudla nsukuzonke eziningi ezanele. Lokhu lonke okusanhlamvu nesinkwa, oatmeal, irayisi kanye pasta kusukela durum ukolo. Lesi sisekelo lesingiso,, okuyinto ebaluleke kakhulu okunomsoco. Imenyu usuku kumelwe nakanjani zihlanganisa ukudla okunikela umzimba nge-carbohydrate ayinkimbinkimbi, isb. E. An umthombo obalulekile wamandla. ukudla Wholegrain unika umzimba fiber kudingekile namavithamini yeqembu B. Abantu abaningi bakholelwa ukuthi isinkwa kuholela kwesisindo, kodwa eqinisweni lokhu akulona iqiniso, uma ungenawo kukho e eziningi ibhotela, usawoti, okunamafutha nososo noma ushizi.

Okulandelayo mbhoshongo block kuhlanganisa imifino. Kuyinto umthombo fibre namavithamini, eziningi zazo ukunikeza umzimba amaprotheni. Qedela yokuntuleka amafutha ikuvumela ukuthi usebenzise mikhiqizo kunjalo akukho imikhawulo. By the way, amazambane nazo ziwusizo kakhulu emzimbeni, ngoba iqukethe inani lemali izakhamzimba. Kubalulekile ukudla zemifino ayo. On line eyodwa nge imifino nezithelo ukuma. Ukudla okunomsoco kwabesifazane Kunzima ukucabanga ngaphandle mikhiqizo okumnandi futhi unempilo. Izithelo iwumthombo amavithamini namaminerali, ngaphandle okuyinto kunzima ukuba isikhumba enhle, izinwele enempilo kanye nezinzipho. izithelo ewusizo kunoma yiluphi uhlobo. Ungadla fresh noma fresh-eqandisiwe, omisiwe noma okusemathinini.

I iphathi elandelayo - kungcono imikhiqizo amaprotheni. Uphiko ebaluleke kakhulu ekudleni, njengoba amaprotheni unesibopho inqwaba izinqubo umzimba okwenzeka emzimbeni. Ukudla okunomsoco kwabesifazane kufanele ngempela zihlanganisa inyama kanye nenhlanzi, amantongomane, amaqanda, ubhontshisi kanye legumes. Futhi imithombo ebalulekile yensimbi, zinc, amavithamini yeqembu B. Lokhu block kuhlanganisa elinye iqembu elikhulu - Ubisi nobisi imikhiqizo - umthombo ebalulekile calcium, amaprotheni vitamin B12. Kumele kukhunjulwe ukuthi ukukhetha kufanele kube nezinhlobonhlobo ephansi fat, njengoba equkethe ubuncane kilojoule nobukhulu bama-izinto eziwusizo. Ungakhohlwa ukuthi sixoxa umsoco ofanele. Dinner ngokukhethekile kufanele ibe imikhiqizo ubuncane ikhalori.

Ekugcineni, phezulu mbhoshongo yethu - kukhona amafutha, amafutha kanye amaswidi. High-calorie ukudla okunomsoco kakhulu. Nabo ekudleni kufanele kungase kungenzeki ukuba bangayeki Nokho akuyona zinkulu.

isabelo sansuku zonke

Ukuze ukhulume umsoco ofanele kwaba neziqinile ngaphezulu, ake senze isibonelo, okuyinto cishe nsuku zonke kungenziwa ilandelwe, yebo, nokulungiswa. Umthetho wokuqala we yokudla okunempilo ukuba ukudla kwasekuseni okunomsoco. I samuntu omuhle kakhulu ekuqaleni kosuku kuyoba obuncane inyama, irayisi kanye inkomishi ingxenye (200) yemifino isaladi. Qedela ukudla nge inkomishi yetiye ulamula ngisho ezinye izithelo. Ungakwazi basikisela okunye ukukhetha: inkukhu webele kanye noshizi, amazambane abilisiwe itiye izithelo.

Njengoba isidlo phakathi ibhulakufesi futhi kwasemini kungaba orange noma ubhamubhamu, nedlanzana nuts. Kodwa ukudla kwakusihlwa - ukudla okuphelele, okuyinto akufanele unganakwa. Kungenjalo, angaphakamisa ambalwa isinkwa athosiwe ne izinhlanzi nezitini kanye isaladi green. Samuntu yesibili kungaba ingxenye irayisi elinsundu kanye nemifino iyisitshulu. Ungakhetha itiye Mint noma amanzi non-carbonated. Nutrition Good ngempela kuthinte njalo ukudla. Ngempela, kufanele umbuso ngokucophelela, ngokushesha umzimba kwakho kubuyiselwa, futhi ngenxa yalokho, ngeke unezinkinga isisindo okweqile. Ngakho-ke futhi akunakwenzeka ukuba miss kwasemini. Ngesikhathi esifanayo lo isidlo esindayo akufanele kube. Perfect intambama isidlo yogurt noma yogurt.

Manje-ke sifika ukudla, owenziwa emhlabeni eziningi mpikiswano, nokho, awukhulumi negate kwesidlo umsoco ofanele. Enye into ukuthi imikhiqizo ikhalori esetshenziswa kusihlwa, akufanele kube kakhulu. I samuntu kakhulu ngeke iyisitshulu imifino nge ubhontshisi noma 150-200 g yesikimu izaqheqhe.

Sicela uqaphele ukuthi le yokudla ovamile. It kungenziwa kulekelelwa imifino nezithelo, amantongomane amajikijolo. Kodwa uma umgomo wakho - ukulahlekelwa isisindo, ekudleni kufanele kushintshwe kuye imisebenzi. Ngenxa yokudla enempilo futhi kwesisindo - akuzona lahlotshaniswa abaningi bajwayele ukucabanga.

Proper kwesisindo futhi kwesisindo

Indlela uxhumane ukudla futhi kwesisindo esifanele? Eqinisweni, ukudla okunempilo sidinga ukusebenza egcwele umzimba nokuvimbela kwesisindo isisindo ukulahlekelwa kodwa kukhona izinhlelo ehlukile. Nokho, ukudla ngendlela efanele (Izibuyekezo zabantu abaningi basikisela ukuthi lunamathele kalula futhi wesilisa) ezihlongozwayo nokusula imikhiqizo amanoni eziyingozi, ezifana ukudla okusheshayo, soda, nabanye abaningi, nesandla ekuthuthukiseni ukukhuluphala. Ukukhishwa kwalezi ukudla, esikhundleni sazo izithelo nemifino kuzoholela kancane kancane kwesisindo.

Lokho ukudla kwesokudla - lokhu akulona uhlelo kwesisindo, kodwa ungadikibali bese ubheka ke ku-intanethi fangled ukudla okungenayo athembisa okusheshayo kwesisindo. Ngoba bonke abephula umthetho eziyinhloko. Ukuze uthole ezinzile, yesikhathi esifushane anidingi ukudla, kodwa indlela entsha yokuphila. Ngakho-ke, izimiso yokudla ukudla okunempilo, okuyinto thina ocashunwe ngenhla, kufanele kube khona ohlelweni futhi ukunciphisa isisindo. Umehluko kufanele kube oyedwa kuphela: ukunciphisa umzimba, udinga ukwehlisa ukudla okwakha nsuku zonke.

Okuningi noma okuncane kuyacaca ukuthi amandla lesifanele. Izibuyekezo zabantu ngubani kabusha ngokuphelele ekudleni kwabo, ngokuhambisana nezimiso zalo, bathi impilo yabo okuningi ngcono, futhi uhlushwa ukuntuleka izitsha ezithakazelisayo akudingeki, ngoba ungakwazi beveza ukudla eziningi ezinkulu, nama-dessert nezinye okukhona kusukela imikhiqizo umzimba ewusizo futhi kudingekile.

Yini odinga ukukwazi uma uzohluleka isisindo

Kubalulekile ukubeka imigomo efanele kanye nezinto eziza kuqala. Kungcono inkontileka wedwa, lokho isikhathi esithile futhi bangaki Kilos ufuna ukunciphisa umzimba ebhaliwe. Ngokusekelwe lokhu, sikwazi ukwakha ekudleni, ungakhohlwa mayelana lokudla kwesokudla. Photo enziwe ngaphambi kokuqala Yiqiniso, ngeke asuke umgomo. Ubuningi caloric eyanele ubalwa kusetshenziswa le ndlela elandelayo:

Maqondana nabesilisa: 66 + (13.7 x isisindo) + (5 x ukuphakama ku-cm) - (6,8 x yobudala eminyakeni ku).

Ukuze abesifazane, ifomula kuhlukile kancane: 655 + (9.6 x isisindo) + (1.8 x ukuphakama ku-cm) - (4.7 x yobudala eminyakeni ku).

Uthola inombolo ibonisa ukuthi umzimba wakho wangempela. Manje, umphumela kufuneka iphindaphindwe isici ilingane ezingeni lokuzivivinya. Lapho ukuphila umzimba ke ilingana 1.2, kodwa uma wenza umsebenzi ukukhanya izikhathi 1-3 ngesonto, bande ngu 1,375. Ukuthatha indawo ukuqeqeshwa okunzulu izikhathi 3-5 ngesonto ilingane Coefficient 1.55, futhi umsebenzi esindayo nsuku zonke - 1. 725. Isibalo kwaphumela - inani kilojoule umzimba wakho isebenzisa ngosuku. Uma isidingo ukunciphisa umzimba, kubalulekile ukuba inciphise ukwanda umsebenzi ngokomzimba.

Lapho ekhetha ukudla, kungcono ubonane isazi, futhi-ke, ungakhohlwa mayelana lokudla kwesokudla. Photo "phambi" futhi "ngemva" kuyoba isisusa esikhulu ukuqhubeka ngokuqinile ukuze singanyakazi ababambelela. Kodwa naphezu isifiso esinamandla sokulungisa ulahlekelwe isisindo, kufanele ukulandela ushintsho kancane sinempilo. Uma unenkinga ilele, uvele ukucasuka noma ikhanda iye yaqhubeka iwohloka isimo sezempilo kanye isikhumba - kungcono esicacile sokuthi ukudla alibhalansile. Ngakho kuphula ngokwabo e izakhi ezidingekayo. udokotela kuphela kungakwenza Ukudla usuku elilungile. Ukudla okunomsoco Kulula ukuba banamathele, ukudla okunjalo akakubangeli ukugula Ungashiyi nomuzwa wokuthi wena kancane nokukhawulela.

Ukudla lesilinganisiwe kwabesifazane

Ukuze yehlise umzimba kubalulekile ukuze kukhawulwe edonsa kilojoule, okusho ukuthi kancane ibhande-kokuqina. Kodwa umsoco ofanele ngaphandle ukudla okunhlobonhlobo olinganiselayo emigomweni yakho? Ukuqala usuku nge iphalishi kungcono kakhulu, nge oat omkhulu noma kakolweni, abiliswe ngamanzi. Phelelisa le apula ukudla kwasekuseni futhi ikhofi nobisi. Ungaphuthelwa kwasemini, wayedinga ukuba udla ngesikhathi sekhefu. Ngaphezu kwalokho, umzimba Ufika esetshenziswa ukudla kufika kaningi, futhi iyeke ukuhlehlisa kwamafutha lezi zinqolobane, njengoba kunjalo izivimbelo esiqinile futhi amakhefu eside phakathi ukudla. Ngenxa kwasemini ukulingana inkomishi yogurt ambalwa amabhilikosi noma ezinye izithelo.

Isidlo sasemini nje njengebalulekile. Qiniseka ukupheka ucezu inhlanzi noma inyama ukuze umbhangqwana. Supplement ongakhonza inkomishi coleslaw, amazambane wabhaka. Ngezinye kwasemini kungcono makudle zemifino isaladi, isibonelo, izaqathe yashizi ne iminqumo. Ekugcineni, idina: ungadikibali kwimikhiqizo amaprotheni. Ithoswe yathamba inkukhu webele kanye nemifino kuyoba Ukugunda kakhulu.

Thina silungise yi. Into esemqoka - uhlelo

Ngempela, ukuhlela ukudla okufanele - isifundo elula, into esemqoka - ukuze basanamathele ke njalo. Into ebaluleke kakhulu lapha - nsukuzonke ukuze bagcine umbuso, naphezu emsebenzini, esikoleni kanye nezinye izinto. Awukwazi ukuphoqelela umzimba ukuba azibulale noma ukufundisa ukuba umuzwa indlala, ngoba ezimweni ezinjalo kuyoba iyiphi ucezu esingeziwe umfece. Khumbula umuzwa ukukhathala ngesikhathi ukudla. Lena kuwumphumela walokho uyesaba wonke umsoco umzimba uzama ukonga, okwehlisa izinga lokugayeka kokudla emzimbeni. Ukudla izikhathi 4-6 ngosuku, ukunikeza nemizwelo yakho ukwazi ukuthi konke ukuze, kule modi, umzimba kanye nesisindo esivamile. Ungase ube emhlabeni umsoco ofanele bona futhi silungise enqubeni.

Phuza amanzi kubalulekile

Yisibambiso okunomsoco - kuyisifiso sakho ukuze ube nempilo futhi enhle. Kodwa isidingo ukudla uketshezi oluningi abantu abaningi ukhohlwe. Zama ukunciphisa yini ikhofi noma itiye, futhi esikhundleni ukuphuza okungenani 2 amalitha amanzi okumsulwa ngosuku. Asikho isidingo ukuzama baphuze konke ngesikhathi esisodwa kuyinsakavukela. Kungcono phatha ibhodlela aphuze njalo njengoba ziba womile.

Ngilaleleni

Ngisho noma isazi wasebenza kuwe ngokuningiliziwe ukudla esifanele ngenyanga, lokho akusho negate isidingo sokulalela amasignali zomzimba. Sasivame ukudla ngoba ukudla flavorful, ezikhangayo, okungukuthi ukudla kujabulise kakhulu. Kodwa eqinisweni, umzimba uyazi ukuthi manje kunesidingo. Uma ufuna eliye amnandi, mhlawumbe ukule isikhashana lapho kunendingeko enkulu khona amandla. Kodwa kungcono kunokuba okunamafutha ikhekhe uziphe ucezu ushokoledi ekuseni.

Silula, ngcono

Khumbula ukuthi ukudla nomkhulu bethu. Kwakumelwe ikakhulukazi isobho noma okusanhlamvu, imifino, inhlanzi noma inyama. Namhlanje zijwayele eziyinkimbinkimbi, multi-ingxenye, amasaladi, nososo. Encwadini Leapfrog enjalo flavour kunzima ukunquma okuqukethwe kwama-kilojoule izitsha. Uma sifunda sekhefu ehlanganisa isaladi, inhlanzi nge ushizi Usoso amazambane kanye chocolate cake itiye phezu izingxenye, bayoba engaphezu kwengu-20, futhi eqinisweni ngoba yehlukanise ngamunye wabo kudinga enzyme yayo. Yilokho ugcizelela udokotela, okwenza ukudla esifanele amantombazane. Imenyu kufanele kube kulula ngangokunokwenzeka, futhi ukudla - kungenzeka ukukhanya. Ngokwesibonelo, akudingeki ezengeziwe ukuthambisa inkukhu webele imayonnaise noshizi ngilale - ukuze kuncishiswe izakhiwo ewusizo kokubili imikhiqizo amaprotheni. Okuningi kangcono ukuhlukanisa wabayisa ukudla ezimbili ezihlukene. Lokhu kusebenza okuqukethwe kwama-kilojoule imikhiqizo, uma kungenzeka, kungcono ukuba sigweme ukwenza isidlo namafutha, jelly, zama ukukhetha ephansi fat. Yiqiniso, fat umzimba nayo iyadingeka, kodwa inani elincane kakhulu. Ucezu elincane ibhotela ngesidlo sasekuseni ukubhala ngaphezulu ngokuphelele imfuneko nsuku zonke.

Nakani hhayi kuphela emthamweni kodwa futhi ikhwalithi

Ngempela, omunye wemithetho yokudla ukudla okunempilo kusho ukuthi umzimba has ukuthola isethi egcwele ezidingekayo izinto, amaphrotheni, amafutha, carbohydrate namaminerali. Ukuze wenze lokhu, ukudla kufanele kube fresh futhi zemvelo. Nakani khona nezivimbelakuvunda ukudla, futhi ngokushesha uyobe ubuyele ijwayelekile Ukudla okhokho bethu '. Konke edayiswa nezitolo ezinkulu, phama ebhokisini enhle iqukethe inani elikhulu noma elincane izithasiselo, stabilizers nezinye izingxenye ezingadingekile futhi kuyingozi nokuba yingozi. Ngakho-ke, makudle imikhiqizo lapho lemali yabo ubuncane noma cha nhlobo. Ukulandela lesi simiso, wena uyobasindisa ibhajethi yakho, ngoba izithelo nemifino ishibhile kuka okusemathinini, okufanayo kusebenza inyama kanye ayi. imikhiqizo ewusizo ngokushesha bazogcwalisa umzimba nge izinto ezibalulekile, okusho ukuthi ngeke Okubelesela indlala kuphela ngenxa yokudla akwanele of esibalulekile.

ezivuna encane

Ukudla okunomsoco - akusiwona Ukudla, okusho ukuthi ayikho into engavimba isikhathi. Ngoba indlela yokudla ehambisana nempilo elawula (hhayi udle isinkwa noma amnandi nhlobo) azisebenzi lapha. I nemikhawuko kuphela kungenzeka ukuba ucabangele ukusetshenziswa ukudla okusheshayo, okunamafutha aphezulu, ngokweqile amnandi kanye nokudla okunosawoti. Kulokhu, izinto eziningi ezinengqondo umzimba udinga isinkwa kanye noshukela, ngisho lard, nalo izakhiwo ewusizo. Ngakho-ke sinikeza ukunakwa kwakho ku ekuqaleni kwalesi sihloko bomasikhuphulane ukudla. Ngesisekelo amandla okufanele umkhonze izithako okunempilo kakhulu futhi ngaphezu ezincane ungakwazi ukukhonza abanye. Ulandela lesi simiso, wena zisindise kusukela ukuhlushwa nemikhawulo ezingadingekile futhi umsebenzi amakilasi iwukudambisa ngokuphelele lezi ukweqisa.

Isikhathi sokuqala ukulandela izimiso ukudla okunempilo kubonakala inkimbinkimbi. Hhayi isoso ngokwanele kanye imayonnaise, soda ayi, ukudla kubonakala fresh. Kodwa-ke uqala ukuzizwa ukudlala, inhlalakahle kanye iza nandaba okugcwele ukweqisa, lapho ekuqaleni siswele. Yiba enempilo futhi enhle!

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