Abantu abaye banolwazi ngokugcinwa nokunciphisa ubunzima, bayazi kakuhle indlela enkulu indima yokukhawuleza imetabolism. Ayikho imfihlo yokuba i-metabolism iyancipha ngobuncinane, kutheni ukutya kungagqithwanga ngendlela yamandla, kodwa ihlehliswa njengamafutha egciniweyo. Ukukhawuleza i-metabolism emzimbeni, unceda umzimba ukuba uphumelele kakuhle nemisebenzi yawo. Ukukunceda kule ngxaki, izondlo ziye zavelisa ukutya okunomsoco okukuvumela ukuba ukhawuleze umonakalo kwaye usebenze kwinqanaba le-hormone: unciphisa umkhiqizo we-hormone onoxanduva lokuqokelela amafutha kunye nokukhuthaza imveliso yabantu abajongene nokutshisa kweoli.
Ukulungisa ingxaki yesifo
Ekubeni i-metabolism inokukhawuleza emzimbeni ngesondlo esikhethekileyo, ukutya okunomsocoko kwahlula imenyu ibe zigaba ezintathu eziza kuhamba kunye:
Isigaba sokuqala : ukugqithisa amaninzi amaninzi (ubunzima buhamba ngokukhawuleza kunokwenzeka). Isigaba siphelela iintsuku ezili-10 ukuya kwe-14, emva koko uza kuya kwisigaba sesi-2. Eli xesha lincinci kakhulu: ungadla kuphela iimveliso kunye namanqaku angama-0 (ngezansi uluhlu). Ukutya, kufuneka ukonge 1 tbsp nsuku zonke. i-oyile yeoli kunye nama-multivitamines. Ukutya isidlo sesineeyure ezintathu ngaphambi kokulala. Ukuba uziva ubuthathaka, ubumnyama emehlweni akho okanye ujeka ngokweqile, uphuze itiye elimnandi.
Isigaba sesibini : ukutshiswa kweoli ezinzileyo (lesi sigaba esilinganiselweyo, sinokugcinwa ixesha elide njengoko ufuna). Akukho mqathango oqinileyo onjalo kwisigaba sokuqala, kwaye ungadla nantoni na, kodwa kuphela kwesi sikhewu:
- isidlo sasekuseni ngokugqithiseleyo ngaphambi kwe-10: 00 - kwiingongoma ezine;
- lwesibini isidlo sakusasa ngokugqithiseleyo ngaphambi kwe-12: 00 - 2 amanqaku;
- isidlo sasemini ngaphambi kwe-3 emini ngamanqaku amabini;
- I-snack ngaphambi kwe-18: 00 ukuya kwinqanaba eli-1;
- isidlo sakusihlwa phambi kwe-20: 00 ngamanqaku angama-0.
Ungadla ukutya kunye namanqaku athile okanye aphantsi.
Isigaba sesithathu sisondlo sesisindo. Nakuphi na isidlo sesigaba sesibini, ngaphandle kwesidlo sakusihlwa, faka enye ingongoma. Ukuba isisindo sisehla, faka esinye isiqalo kwenye inqubo. Ukuba ubunzima bume, qhubeka udla njalo.
Ukutya kweMetabolic: Amaqela eMveliso
Ukwandisa izinga le-metabolism, kuphakanyiswa kwisondlo ukwahlula zonke ukutya ngokubhekiselele kwisimo sabo sesondlo kumaqela ama-5, ngasinye sinikwa inani elithile lamaphuzu (okulula ukutya - okuphantsi kwebhola). Amaqela aquka iimveliso ezithile:
- Imveliso yamanqaku angama-0: amaqanda, imifuno entsha, i-fiber, i-lime kunye nemon, iidiya kunye ne-apple iviniga, i-peas eluhlaza, imifino, i-mustard kunye ne-horseradish, i-algae, iirhasi eziphantsi kweoli (ukufikelela kwi-2%). Oku kuquka ukutya okunomsoco: amakhowe, isifuba senkukhu, i-turkey, umvundla, ivenkile kunye neentlanzi.
- Iimveliso ngeendawo ezi-1 : zonke iintlobo zamajikijolo, iimbotyi, ezitsha ezivela kwimifuno.
- Imveliso yamanqaku amabini : nantoni kunye nembewu, iolive kunye nemifuno yeoli, i-avocado, isithelo, i-fat fat-cheese-feta kunye ne-brynza, isinkwa se-bran, iinqwelo zeebiloni, i-buckwheat, i-oatmeal, i-riy brown kunye nomnyama, i-muesli,
iimveliso zobisi (2 - 4% enomxholo weoli). Kweemveliso ezondliwe kakuhle kweli qela ziyi: inkukhu, imvana, i-veal, inyama yenkomo, inyama-mveliso. - Imveliso yeengongoma ezi-3 : i-cheese kanzima kwaye ixutywe, i-millet porridge, ithokoleta enomrakalo, ingqolowa, nayiphi na i-yogurts e-sweet with additives, iziqhamo ezitsha ngokutsha.
- Imveliso yeengongoma ezi-4 : imimoya eqinileyo, ibhiya, i-juice ehlanganisiweyo, itiye elimnandi okanye ikhofi, iswekile, izithelo ezomileyo, ubusi, i-mayonnaise, umgubo, isonka esimhlophe kunye ne-confectionery, i-chocolate, i-semolina, iiskese, ii-chips kunye neepatata ngokubanzi, ubisi olunamanzi, ubisi iimveliso kunye nomxholo weoli u-4%, ice cream. Oku kubandakanya iimveliso zenyama ezifana ne-sausages, i-sausages, inyama kunye neentlanzi ezidliwayo, zonke ezikhutshwe ngeoli, nayiphi na ingulube, i-goose, idada kunye nesinqe.
Kukholelwa ukuba ukuxiliswa komzimba kungagxothwa ngokuchanekileyo ngokusasaza la maqela okutya yonke imini.