Ukuphumelela ukulahlekelwa ubunzima nokuphucula umzimba kukutya okuhlukeneyo, okusekelwe ekusebenziseni ukuhlanganiswa okuvunyelweyo kwemveliso. Ukufezekisa umphumo ofunwayo, kufuneka ulandele imigaqo ekhoyo kwaye wazi malunga nemingcele ebalulekileyo.
Kuthetha ntoni "ukuhlula ukutya"?
Ngokutsho kobugcisa obuchaziweyo, zonke iimveliso zihlukaniswe ngamaqela adibeneyo okanye adibeneyo kunye nomnye. Ukuba iimveliso ezingqinelaniyo zingena kumgudu wokutya, ngoko inkqubo yokugaya ihamba ixesha elide, kwaye iya kuba nzima. Ngenxa yoko, ukungonakali kwenzeka, ngenxa yokuvumba nokubola kwemveliso. Ukutya okuchanekileyo kwakusungulwe ngumfokazi waseMelika uShelton.
Imithetho yamandla eyahlukileyo
Umqulunqo wendlela ekhoyo yokulahleka kwesisindo ichazwe ngokucacileyo kwimigaqo ebalulekileyo ukuba ithathe ingqalelo ukuze iphumelele umphumo:
- Iiprotheyini kunye neemveliso ze-carbohydrate zenziwa ngama-enzyme ahlukeneyo, ngoko akufanele zibe kwisitya esinye.
- Imigaqo ephambili yokutya okwehlukeneyo ibonisa isidingo sokutya iziqhamo nemifuno.
- Akukhuthazwa ukudibanisa ukutya kwe-carbohydrates nge-acidic.
- I-carbohydrates kunye noshukela ayifanelekanga isidlo esinye. Kunconywa ukuba ungabandakanyi ngokupheleleyo kwi-sugar sugar, jam kunye ne-dessert, njengoko le mveliso ikhupha isilimo kunye nokuphazamiseka kwindlela yokugaya.
- Kwidlo ehlukeneyo, awukwazi ukudibanisa ezimbini iiprotheni kunye kunye namafutha kunye nama-protein.
- Unokutya ngokukhuselekileyo imifino, izithelo ezomileyo, ukhilimu omuncu, ukhilimu, amakhowe, i-garlic, i-anyanisi kunye nekarothi, njengoko le mveliso inokuthi ingathathi hlangothi. Zingadibaniswa nokutya ezahlukeneyo.
- Kukhona i-watermelon kunye ne-melon oyifunayo ngokwahlukileyo kwiminyaka engama-45-50. phambi kokutya okuphambili.
Ukutya okuhlukileyo - inzuzo kunye nenzakalo
Masiqale ngeenzuzo zeendlela ezinikezelweyo, ezibandakanya ukukhutshwa kweenkqubo zokuvunywa nokunyusa. Iimveliso ziya kuqhutywa ngokukhawuleza kwaye zingekho nemiphumo emibi emzimbeni. Isondlo esahlukileyo, iinzuzo zazo eziqinisekiswa ngabazinzulu abaninzi, zichaphazela kakuhle imeko jikelele. Inzuzo enkulu - ubunzima buhamba kancane, kwaye umphumo uhlala ixesha elide.
Unokutya okudibeneyo kunye nokunciphisa ukutya, ngoko kubalulekile ukwazi nokungaqondi, nokuba kuyimfuneko ukusebenzisa le ndlela okanye cha. Oogqirha bathi ukuba emva kokutya okunjalo ukubuyela kwimenyu exubekileyo, kunokubangela iingxaki emsebenzini wendlela yokugaya kwaye kubangele iingxaki ezininzi. Iimveliso ezininzi zinomlinganiselo olinganayo weeprotheni, i-carbohydrates kunye namafutha, ngoko kukho imibuzo malunga nokubawabeka kuphi, ngoko ke isiphelo sokuthi ukwahlula ukutya kukhulu.
Nditshintshela njani kumandla ahlukeneyo?
Ngaphambi kokuba uqale ukutya ngokulandela indlela echaziweyo, kucetyiswa ukuba udibane nodokotela. Iziseko zokutya ezihlukeneyo akufanele zisetyenziswe ngokukhawuleza, ngoko kufuneka uqale ngomhla omnye wokukhulula ngeveki, ukuze umzimba usetyenziswe. Gxininisa kwimithetho yokutya okuhlukeneyo. Ngenxa yoko, kukho ukulungelelaniswa kwindlela yokutya entsha ngaphandle kwemiphumo emibi kwiimeko zomzimba nezengqondo.
Indlela yokunciphisa umzimba ngokutya okuhlukeneyo?
Ukwenza ngokufanelekileyo ukutya kunye nokulahla isisindo, kufuneka ukwazi malunga nemithetho ekhoyo yesondlo sokutya:
- Akuvumelekile ukuba uphuze amanzi ngexesha lokutya, njengoko oku kuya kuphazamisa inkqubo yokugaya. Isinqumo esifanelekileyo - ukusela isithuba semitha eyi-10-15. phambi kokutya nasemva kwemizuzu engama-30. emva kwesiqhamo, iiyure ezingama-2 emva kokutya kwesitashi kunye neeyure ezine emva kweemveliso zeprotheni.
- Imigaqo yokutya okwehlukeneyo yokulahleka kwesisindo ibonisa isidingo sokutshekisha yonke into, ebalulekileyo ekuguleni kakuhle.
- Unokondla inyama nentlanzi. Ukupheka oku kukutya kufuneka kutywe, kutywe, kuphekwe kwaye kuphekwe. Musa ukupheka ukutya okuninzi ukuze kungasayi kubuhlungu emva koko, njengoko oku kunciphisa inzuzo.
- Ukuqwalasela ukutya okuxutyanisiweyo, ekunikeni ukuba phakathi kokungena kweeprotheni kunye ne-carbohydrates kufuneka kudlule ubuncinci beeyure ezingama-2.
- Ukutya okuhlukileyo kubonisa ukulahlwa ityuwa, ipolisi kunye nezinye iziqholo. Bavimbela inkqubo yokugaya.
- Ungaziphoqeleli ukuba udle, umzimba ngokwawo ubonisa ukuba akalungele ukusebenza.
Ukutya kweentsuku ezingama-90 zokutya okuhlukileyo
Abafundisi ababini baseSlovenia uB. Hrobat noMnu. Polyanshek baqulunqa indlela yomlobi yokulahlekelwa ubunzima. Banikeze incwadi echaza yonke imigaqo kunye nemenyu epheleleyo. Ukuqwalasela ubuchule "beentsuku ezingama-90 zesondlo esahlukileyo", ungaphonsa u-25 kg wexabiso elincinci. Emva kokuphela kwexesha elibonisiweyo kubalulekile ukuhambelana ngokufanelekileyo kwimigaqo yokutya. Ababhali bathetha ukuhlukana kweemveliso kungekhona emini, kodwa babelane ngawo usuku lonke.
Ukutya kukwahlula zibe zigaba ezintathu kwaye nganye nganye isekelwe ekulandelelaneni kweentsuku ezine, ngokusekelwe ekusebenziseni kweeprotheni, ukutya kwe-starchy, i-carbohydrate kunye nemveliso yevithamini. Ukutya okuhlukileyo kubonisa ukuba oku akuthethi ukuba ngelinye ilanga awukwazi ukutya ukutya kwelinye iqela, kufuneka bafumaneke kuphela. Kubalulekile kungekuphela ukulandela ukutya, kodwa nokufumana umsebenzi wokuzilolonga, kuba loo nto iya kunika iziphumo ezilungileyo.
Ukutya okwehlukeneyo ukulahleka kwesisindo - imenyu
Kungcono ukwenza ukutya kwakho, ngokuqwalasela imithetho eyintloko kunye nokugxila kwimimiselo. Ndiyabulela kule nto, unokuziqwalasela iindlela zakho zokutya. Ukuba ugcina ukutya okwehlukeneyo ukulahleka kwesisindo, imenyu yeveki ingaba njalo. Isidlo sakusasa:
- I-oatmeal iphekwe emanzini ngaphandle kwezibonelelo;
- i-omelet ye- steam yeeprotheni ezintlanu kunye nesipinashi esitshiweyo;
- ipakeki yomgubo opheleleyo kunye namajikijolo;
- I-fat cottage cheese ne-apple.
I-Snack:
- peyari;
- 1 tbsp. yogurt yemvelo kunye namajikijolo;
- iipricot ezomileyo ezomileyo;
- iipulo kunye ne yogurt.
- Iifama ezimhlophe zentlanzi kunye nesaladi;
- isobho-puree ephuma kwiklabishi kunye neqhekeza lesonka;
- inyama yinyama kunye nemifuno;
- isiqwenga sesonka esineqhekeza, amaqabunga e-lettuce kunye nemifuno.
I-Snack:
- iincinci zamantongomane;
- iziqhamo ezomileyo neziqhamo;
- isaladi yemifuno kunye nesininzi samantongomane;
- i-smoothies kwiziqhamo.
- 40 g (eyomile) ye-macaroni kwiintlobo ezinzima kunye ne-zucchini ezitshiweyo;
- intlanzi kunye nemifuno;
- iifomo ezixhambileyo kunye neenqatyambo ezitshiweyo;
- yatshisa inkukhu kunye nemifuno.
Isondlo esahlukileyo ngexesha lokukhulelwa
Oogqirha abaninzi bancomela ukuba abafazi kwimeko bakhetha ukutya okuhlukeneyo. Siyabulela oku, kunokwenzeka ukuba kuqinisekiswe ukusebenza ngokuqhelekileyo kwindlela yokutya, ukuphepha ukuva ubunzima esiswini , isisonguluko, isakhiwo segesi kunye nokuqhaqha. Imigaqo eyisiseko yokutya okwehlukeneyo isiqinisekiso sempilo yabasetyhini kuphela, kodwa nabantwana. Ibhinqa elisesikweni kufuneka idle i-fractional, isebenzisa amacandelo amancinci. Akukhuthazwa ukuba idle ngokuhlukeneyo kwiiyure ezintathu ngaphambi kokulala, kwaye ukuzalisa indlala, igalazi ye-kefir ivunyelwe.