Ngaba uye wakha wacinga ngento elandelayo: Ukunciphisa umzimba, kufuneka udle. Kukho, mhlawumbi, ngokuphindaphindiweyo kunoko, xa ubunzima bungafanelanga. Kodwa oku akuthethi ukuba unokwandisa ukusetyenziswa kweengulube kunye ne-ayisikrimu. Ngoku uya kuyidla ukutya okulungileyo- iimveliso ezincinci .
Ngukuphi ukutya okunceda ulahlekelwe isisindo?
Kukho ubuninzi bemveliso ye-banal engekho kuphela inokusinceda siphumelele ubunzima obunzima, kodwa kwakhona yenza inkqubo yokulahlekelwa ubunzima lula, ibe mnandi kwaye imfutshane. Kubaluleke kakhulu ukuba uvakalelwa njani ngexesha lokutya kwaye kubaluleke kakhulu ukuba ubukeka njani, kuba ibhinqa elingekho phantsi kweemeko linelungelo lokubukeka lingabalulekanga. Siza kubhala uluhlu olungcono lwemveliso yokulahleka kwesisindo, kwaye uzame ukuqikelela ukuhlala kwabo kwiluhlu lwethu kulabo abalahlekelwa isisindo.
1. Imveliso yesondlo - esi siqinisekiso sokuthi satiety ngexesha lokutya. Kukulungele ukuwadla ngexesha lesidlo sakusasa, ngoko awuyi kuba nomnqweno wokuba ne-snack ngenye i-carbohydrate ekhawulezayo ngaphambi kokuhlwa. Phakathi kwezona zinondlo, kubalulekile ukugqamisa imveliso yokulahleka kwesisindo equkethe i-fiber. Ngaloo nto: i-oatmeal, iimbotyi, i-macaroni, irayisi, i-riar, irayisi, i-apula.
2. Ukutya okuphantsi kweekhalori - yiloo nto ungayidla ngokuphepha. Musa ukude ude isidlo sasemini okanye ufumane indlala emva kwesidlo - udle i-tomato, ikhukhamba, i-orange okanye i- grapefruit .
3. I-carbohydrate engancinci. "Ukuhlamba" iswekile egazini akukho nje ukukhokelela kwisifo sikashukela, ukuphazamisa i-pancreas. Imveliso ephakamisa ukwanda okweqile kwinqanaba leeshukela likhokelela ekuhlaseleni ngokukhawuleza nangokungaqinisekanga kwindlala. Oku kuchazwa yinyaniso yokuba emva kokwandisa ushukela egazini, i-pancreas ifihla i-insulin ukwenzela ukuba ilahlwe kwaye iguqulwe ibe yi-glycogen. Inkqubo yokusetyenziswa iyamangalisa, njengoko kukunyuka kwamazinga e-glucose ngaphambi koku. Ngokumalunga neenguqu ezinje, umzimba kwakhona ufuna ukwanda kwinqanaba leswekile. Kungenxa yoko emva kokutya isiqhekeza se-tsholeta, awukwazi ukukwazi ukunqabela isibini, yesithathu, njl.
Akunzima ukulawula le nkqubo enobungozi. Yidla nje ukutya okuncinci kwe-carbohydrates kwaye ucebise ukutya kwakho kunye ne-carbohydrate foods for loss loss - i-carbohydrates ephantsi. Phakathi kwabo: amajikijolo, isonka esipheleleyo seengqolowa, okusanhlamvu, iinqatha, izithelo ezomileyo, imifino, amakhowe.
4. Iimveliso zobisi - ngaphandle kwe-calcium, inkqubo yokulahlekelwa isisindo ayiyi kuzisa iziphumo ezifunwayo. Emva koko, i-calcium yenza i-hormone ekhuthaza inkqubo yokutshisa amafutha. Ukongezelela, iimveliso zobisi nazo zivela kumthombo wakho weprotheni. Iprotheni ilula inkqubo yokwenza i-carbohydrate, ifuthe kwi-saturation ende. Sincoma ukuba ukhethe iimveliso zobisi ezincinci kunye nokuzidla ekudleni.
5. Ukuhle, udinga i- omega-3 fatty acids . Zifumaneka kwiintlanzi zaselwandle, ama-nut, ioli kunye ne-avocado. Kwakhona, sincoma ukusela amanzi amaninzi, kunceda ukuphucula nokuphucula isikhumba.
Kodwa iimveliso ezintle zokulahleka kokunciphisa umzimba zizo kukunceda ukususa umthamo ogqithiseleyo emzimbeni. Ngokuqhelekileyo isabelo seengonyama sobunzima obuninzi siwela emanzini, esele sibuyele emzimbeni wethu ngenxa yokutya okunesonka. Ngenxa yobuncipheko obuninzi, iilungu zethu kunye nobuso buyavuvukala. Indlela engcono kakhulu yokususa amanzi iya kuhlangabezana nemveliso yokudityaniswa kwemizimba : ama-berries ama-cranberries, kunye neeyi kumagqabi e-cranberry, i-lemonades ngaphandle kweshukela, ijusi le-orange, isilimo esidliwayo esinamagatsha anamanzi, itiye eluhlaza.
6. Kodwa kungakhathaliseki ubunzima bakho,
Bhatala ingqalelo yakho yokuba izinto ezingabalulekanga kuphela, kodwa kunye nemeko yazo. Ukuba usoloko "uthanda" ukuzilimaza ngeengcephe ezinama-crispy, mhlawumbi ukuze ulahlekelwe isisindo kwaye uziyeke iintlungu, kufuneka ubeke endaweni yazo ngaphandle kwezonkwa okanye iipulo. Ewe, ukuba ekudleni uyaphukiswa ngekhilimu ehlanjulweyo kunye nama-creams amnandi, unokupheka izityalo ezinobungakanani obufanayo, okanye umbethe kuze kube yilapho i-creamy, i-fat-fat-fat cottage cheese.