Ungaziphoqa ukuba udle ngaphantsi?

Amantombazana amaninzi ixesha elide ahlanjululwa ngokwawo itiye yokulahleka kwesisindo, "iimpilisi ezimangalisayo", ukusetyenziswa kwemfuyo, kwaye kuphela kumava abo ukuqinisekisa ukuba oku akuvelisi iziphumo, ukudibanisa nembono yokuba kuya kufuneka wenze utshintsho kwisondlo sakho. Nangona kunjalo, ngokwenza oko kuvela ukuba oku kunzima. Eli nqaku liza kukuxelela ukuba uziphoqe ukuba udle ngaphantsi.

Kutheni ufanele udle kwiincinci ezincinci?

Ukutya ngokutya kwaye ngokukodwa ukuzidla ngokutya kukuyintsikelelo enkulu. Ukuba uyaqonda ukuba ukutya okubanzi kakhulu, sinokucinga ukuba le ngxaki yakho eyintloko.

Umzimba womntu uyinkqubo eyinkimbinkimbi. Ngokutya, ufumana amandla owachithayo ebomini: ukuphefumla, ukubetheka, umsebenzi wezitho zangaphakathi, ukunyakaza, inkqubo yokucinga. Ukuba udla ngobuninzi, kwaye umzimba uchitha amandla amancinci (iikhalori) kunokuba iyakwamukela, ngoko inkqubo yokugcina igcina, kunye neekhalori zihanjiswe kumathambo e-adipose.

Ukuze uguqule le nkqubo, kufuneka ufumane iikhalori ngaphantsi kokuchitha. Kule meko, ukusilela komzimba kuya kufumaneka ngokwahlula izicubu ze-adipose.

Izigaba ezinkulu zokutya aziwaniki ixesha lomzimba ukuba lijongane nomthamo wamandla afunyenweyo, kwaye kwimeko apho ukukhula kwezicubu ze-adipose kuqala ngokuqinisekileyo. Yingakho umgaqo oyintloko wokutya okunomsoco kukutya rhoqo, kodwa kwiindawo ezincinci. Oku kubizwa ngokuthi "ukudla okuxutywa".

Kwi-fractional nutrition enye ibaluleke ngakumbi kunye: le ndlela ivumela ukuba sisasaze i-metabolism. Inyaniso kukuba xa uqala ukutya okuncinci, umzimba ucinga ukuba amaxesha anzima afike, kwaye unciphisa i-metabolism. Ngenxa yoko, umzimba udla iikhalori ezimbalwa, kwaye uhlakala ngokunciphisa umzimba. Ukutya amaxesha angama-5-6 ngosuku kwiincinci ezincinci kukuvumela ukuba uphephe le nkqubo: rhoqo xa udla, i-metabolism ibandakanyeke emsebenzini, kwaye oku kukukwenza kakuhle kwaye uhlale ulahlekelwa isisindo.

Ukuqonda zonke ezi nkqubo, uzakufumana kulula ukufumana indlela yokuqalisa ukutya okuncinane. Ukwenza inkqubo yecandelo elincinci licacise kwaye lilula, makhe sibone umzekelo wokutya okuchanekileyo kwesondlo esincinci:

1. Ukutya kwasekuseni - isidlo samaqanda amabini okanye i-porridge, itiye.
2. Isidlo sakusasa sesibili sisisityalo .
3. Ixesha lesidlo ngumsebenzi wesobho, isincinane sesonka.
4. I-Snack - 20 g yeeshizi okanye ipakethi yepaki ye-cottage, itiye.
5. Ukutya isidlo - imifuno emitsha okanye ebhakiweyo kunye nenyama ephilileyo, intlanzi okanye iinkukhu.
6. Iyure enye ngaphambi kokulala: ingilazi ye-1% kefir okanye i-fat-fat yazhenka, varenets.

Njengoko ubona, ukutya kuquka ukutya oku-3 okuphambili kunye nokutya okuthathu. Iingxenye kufuneka zibe zincinci - umzekelo, sonke isidlo sakho sakusihlwa sifanele sibe nepaliti yesaladi.

Ungaziphoqa ukuba udle ngaphantsi?

Sinikela ngeendlela eziliqela ngexesha elilodwa, elingasetyenziswa ngokufanayo. Ziyakukuvumela ukuba ulawule ngokulula ubungakanani bezabelo.

1. Sebenzisa amacwecwe amancinci - kuzo ukutya kuza kubonakala kuninzi, kwaye ukhangeleka akuyi kuba nzima.
2. Zama ukutya ekhaya, unqumle isahlulo ngasinye ngesithathu.
3. Kwimeko yokuba "yindlala engavamile", yisela i-yogurt encinci e-fat-free.
4. Musa ukuhlala etafuleni ulambile, badla iindawo eziqhelekileyo kunye ezinkulu ziya kuba zingasebenzisi.
5. Ukuzifakela ukutya okuncinci, cinga indlela ummangaliso wakho oza kuba msinya ngayo.
6. Ngaphambi kokutya, uye kwisibuko, kwaye ujonge kwiindawo eziyingxaki - ngokunciphisa ukunciphisa ukutya !
7. Phuza iziglasi ezili-8 ngosuku, kunye ne-1 ukuya kwi-1.5 iziglasi rhoqo ngaphambi kokutya. Oku kuya kuvumela ukuzaliswa okuncane kwesisu kwaye kungabi njala.

Yidla ngokufanelekileyo, ngexesha elifanayo, kwaye umzimba wakho ngokukhawuleza wenqaba ukudla ngokutya. Iziqendu ezinkulu zinomlingo ofanayo wokutshaya. Xa utshintshela ekudleni kwiincinci ezincinci, uya kubona ukuba awulahlekanga nantoni na, kodwa uzuze kakhulu.