Ukuzila Ukudla ngosuku iphalishi: incazelo Ukudla kanye nokubuyekeza

Yafika entwasahlobo eside elindelwe. Futhi ngokushesha lenqwaba hhayi kuphela abesifazane, kodwa amadoda nangentshiseko setha ngokuvusa sibalo kanye umzimba ukuze. Abanye bashukunyiswa isifiso sokuzitika elahlekelwa zanqwabelana ngesikhathi abandayo isikhathi amakhilogramu. Abanye zilotshiwe ukuba ejimini ukuze iphimbo imisipha usasebenza ebusika. ukoma Okwesithathu kuholela "ukuhlanza" umzimba wakho, asuse ubuthi, ubuthi kanye nezinye izinto eziyingozi. Nokho, bonke abantu baqonde ukuthi ukuze umuntu aphumelele kunoma yiziphi izifiso ngenhla Asigcini ejimini futhi ukugijima, kodwa umsoco ofanele.

"Iphalishi ubuhle"

Abantu abaningi bayazi ukuthi oatmeal iqukethe omningi amavithamini namaminerali abalulekile sokuthuthukisa ngendlela efanele umzimba wethu. Igama lesibili kwalo mkhiqizo kuyinto "lokudlela yobuhle." Ngisho nangesikhathi beseyizingane abazali ekuseni kakhulu ekudleni kwengane ngendlela yokuthi DC ingxenye wanikezwa iphalishi. onobuhle Abaningi nosaziwayo sizila ukudla ngosuku iphalishi. Indlela ewusizo isidlo emzimbeni, futhi kungenza kube ngesisekelo ekudleni? Ngalolu futhi eziningi nezinye utshela lesi sihloko.

Starch ne-beta-glucan: izakhiwo ewusizo

Abantu abaningi abenza ukusetshenziswa oatmeal nsuku zonke. Ezinye yilezozintombi, nezintokazi ezibuka abadala, wenze lokhu isidlo isabelo isisekelo. Nokho, kuhle emzimbeni njengoba kungase kubonakale lapho uqala?

Oatmeal ungumthombo izindodla isitshalo fibre, ezisiza ukulwa ubuthi, imfucuza kanye neminye imikhiqizo eyingozi umzimba. Ososayensi baye babonisa ukuthi ngenxa isitashi, okuyinto ingxenye umkhiqizo, pheshana emathunjini is wasibekela ku isikhwehlela sokuphulukiswa, esiza ukubuyisela microflora emathunjini.

Ukuba khona ishq kule wokudla beta-glucan ivumela ungazizwa indlala u-Adalberto isikhathi eside. Ngenxa ngosuku osenyameni ku iphalishi sidlule kalula futhi komthungo.

Amandla iphalishi futhi akukho kilojoule

Ngaphezu kwalokho, umkhiqizo kuyinto "Igumbi" eyigugu amavithamini E no-C, kanye provitamin A. iphalishi iqukethe zinc, magnesium, insimbi, potassium ne-calcium.

Ukuba khona kwama-carbohydrate ayinkimbinkimbi e oatmeal kusiza ekucebiseni umzimba ezidingekile ukusebenza evamile yamandla. Kuyinto ngenxa yalesi impahla abantu abaningi basebenzisa oatmeal ngesidlo sasekuseni.

Ngokwenza ngaphakathi emzimbeni, wokudla Akahlai engxenyeni engenhla esiswini, ngakho kilojoule extra akudingeki isikhathi "hlala" umzimba. Uma une-oatmeal nsuku zonke, awukwazi kuphela ukuhlanza umzimba wakho, kodwa futhi rejuvenate ke. Lokhu kungenzeka ngenxa esihle iphalishi ekwazi ukulwa radicals khulula ukuthi ukuphazamisa intuthuko avumelanayo izinqubo zokutakula.

Ngokusebenzisa usuku lokuzila ukudla ku iphalishi, ungase futhi kakhulu ukunciphisa izinga cholesterol egazini.

Ngakho, lo mkhiqizo has lenqwaba izakhiwo ewusizo. Yiziphi bawo ke?

Ukuntuleka kokukhulumisana amanoni isilwane amaprotheni

Kuyaziwa ukuthi ukudedelwa usuku oatmeal ngokuvamile eyayiqhutshwa yilezozintombi nezinsizwa. Nokho, esemncane ngoba ukukhula kanye nokuthuthuka, ngaphezu amaprotheni yemifino, futhi kudingekile nezilwane, okuyinto, ngeshwa, alikho le lokudlela. Ngaphezu kwalokho, oatmeal iqukethe ezinye amino acid ezibalulekile.

Kuyaziwa ukuthi zonke amaprotheni ukuthi ufake umzimba womuntu kunezindatshana ukubola zibe izingxenye, ikakhulukazi ama-amino acid. Badlala indima enkulu ekwakhiweni kwezicubu. Ngesikhathi esifanayo kuba amaprotheni isilwane lunezinto ezisiza amaseli sikhiqize ukudlula ngokuphelele. Inkosi uRehobowamu yalahla inhlanzi noma inyama, ungakwazi kalula iphazamise nesimiso somzimba sokuzivikela. Esikhathini engekho "isilwane" impahla okwesikhashana izinqubo wokwakha amangqamuzana amasha, kuhlanganise mzimba. Igazi uyayeka ukukhiqiza i-gamma globulin. Kuyinto lowo abahileleke ngokuqondile izinqubo mzimba. Ngakho-ke ayishiye ngokuphelele imikhiqizo amaprotheni esivuna isakhiwo bengayi oatmeal. Nokho, ukuhlela izinsuku ngokuzila ukudla kuso - ewusizo kakhulu.

Ukudla based: wokudla elwa ukukhuluphala

Ukuze usule umzimba ubuthi, ubuthi nokunye izinto ezilimazayo nge-oatmeal, kufanele alandele imithetho ethile.

1. Iphalishi okulungiswa emanzini, hhayi ubisi.
2. Iphinde ukungezwa bhotela noshukela.
3. Kufanele ugweme ukusetshenziswa usawoti.

A isici esihle ekudleni ukuthi ukudla iphalishi kungaba izikhathi ezine noma ngaphezulu ngosuku. Kuyadingeka ukuba siphuza neziphuzo kakhudlwana - okungenani 1.5 amalitha. Lezi zihlanganisa itiye (green noma emnyama), lamanzi esiphethu ngaphandle gas, ikhofi. Konke lokhu akufanele ibe ushukela. I "usuku oatmeal" kuvunyelwe ukusetshenziswa izithelo nemifino (ngaphandle okuvamile amazambane, ubhanana amagilebhisi). Abanye odokotela beluleka ukukufaka ekudleni ephansi fat yogurt.

Khetha Ubude: usuku amathathu noma eyodwa

Lokhu Ukudla kungaba ngesisekelo umfanekiso ukuphila komuntu isikhathi esingangenyanga. Kulokhu, kutuswa ukuphinda kuphela ngemva konyaka. Uma ucabanga ukuthi oatmeal nsuku zonke - kuyalimaza, kungenzeka ukuba ayeke ngoba athula izinsuku.

Ukuze wenze lokhu, lungiselela iphalishi efanele. Ajwayelekile ishq uzilungiselele ngokushesha ayifanele. Kufanele ayeke izithelo ezomisiwe namantongomane, avamise ukungezwa iphalishi. Lonke okusanhlamvu ishq, eyaziwa ngokuthi "Hercules" - yilesi isisekelo yokudla. Ukuze zokupheka zabo emanzini (noma abilayo lo ukumnika of rose okhalweni) Cwilisa futhi umpheki, ngokucophelela sibhebhezela, imizuzu emihlanu. Kulokhu, ukuvumelana iphalishi kufanele zifane Pudding. Lokhu kuyasiza kakhulu pheshana emathunjini. oatmeal eliphekiwe ihlukaniswe yaba izingxenye ezine noma ezinhlanu, abese kudliwa emini.

Kukholakala ukuthi iphalishi, kuphekwe ngale ndlela ikuvumela ukuba ulahlekelwe isisindo. Umuzwa ukudlala futhi ukusebenza efanele umzimba - ukuthi nakho kunikeza usuku lokuzila ukudla ku iphalishi. Izibuyekezo baye bazama lokhu Ukudla kuholela esiphethweni: iphalishi kusiza ukunciphisa umzimba kuze kufinyelele khilogremu kathathu ngesonto. Kulokhu umzimba ugcwele wamandla namandla umzimba osebenza imodi esebenzayo.