Mhlawumbi, indlela ephikisanayo yokunciphisa umzimba isitya sokusela ubhiya. Njengazinye izidlo apho utywala asetyenziswa khona, kunokuyingozi kakhulu kwimpilo yengqondo yomntu kunye nengqondo. Kukho iindlela ezininzi.
Ubhiya kunye nokutya
Ukuba uhleli kulo naluphi na ukutya kunye nesondlo esicacisiweyo, ukongeza isiselo esinjalo kuso akuthandekanga. Ukuba nje ngokuba ufumana i-carbohydrates eyongezelelweyo, enika umzimba amandla okukhanya, ngenxa yoko ngokukhawuleza ukuyeka ukwahlula amafutha. Khumbula: ubhiya kunye nokutya kuyahambisana kuphela xa ungadli nantoni na, kodwa ukusela kuphela isiphuzo sokuphuza.
Ngaphandle koko, unobungozi nje kuphela ukuba ungabi nciphisa umzimba, kodwa ube ngumnikazi "onoyolo" wesisu sebhiya, esakha ngokukhawuleza, kodwa kunzima ukulungisa. Ukuze uyisuse, kuya kufuneka uhlale kwiidlo kwaye ungene kwimidlalo - umzekelo, ukugijima.
Njengoko sifumene, ubhiya kunye nokunciphisa umzimba kunzima kakhulu. Kodwa ukuba ngexesha lokutya uyazivumela enye yeglasi ebomvu iwayini elomileyo, akukho nto eyoyikwenzekayo.
Ngaba ndingakwazi ukulahlekelwa ngumzimba xa ndisela ubhiya?
Kwimibuzo enoba kungenzeka ukuba ulahlekelwe isisindo ephuma kubhiya, kuyafaneleka ukufikelela kumacandelo ahlukeneyo. Esinye isiqingatha-ilitha yebhotile yebhiya iya kunika umzimba wakho ama-calorie ama-350 ukuya kuma-500. Ngoko, ngeebhotile ezimbini okanye ezintathu ngosuku - i-calorie rate ye-intombazana encinci sele isenzeke (ngokuqhelekileyo, udinga malunga ne-1300-1500 iekorikhi ngosuku ngosuku lokulahleka kwesisindo, kungekhona ngaphezulu).
Oko kukuthi, ukuba ukongeza ubhiya kwisidlo sakho esiqhelekileyo, uya kuba ngcono. Yaye ukuba usela ubhiya kunye nokutya (i-chips - 500 khalori ngalinye nge-100 grams, iisuthi - 600 iekorikhi kwi100 grams, ushizi - ama-calorie angama-400 kwi-100 grams), uya kubuyela ngokukhawuleza kwaye kakhulu.
Ukulawula ukunciphisa ubunzima, ubhiya ngexesha lokutya kufuneka lithathe indawo, kunokuhamba nokutya okuqhelekileyo. Iphelisa ngokupheleleyo indlala. Ngendlela, ubhiya kufuneka lube lula, lufakwe.
Ngendlela, ukuba uthanda ukusela ubhiya kwimibutho, kukulungele ukuba uzilungiselele ngosuku olulandelayo ukhulule ngokwakho, ukwenzela ukuba ungalonakalisi lo mfanekiso.
Ukutya kweBhiya
Enye yeenguqu ezidumileyo zokutya kwebhiya unikeza iiveki lonke ukuba utywala utywala. Ewe, ukuba usebenza, ufunde, ukhulelwe, uncelise, unesifo naziphi na izifo zamalungu angaphakathi okanye i-psyche, ukutya okunjalo kunqatshelwe ngokuthe ngqo. Ukuba uhlala eholide, unokuthatha ithuba. Ukongeza, ukutya akukhuthazwa kubantu abangaphantsi kweminyaka engama-25. Ngoko, yintoni eya kwenza ukutya kwakho kwansuku zonke ngexesha lokutya okunobungozi?
- Umhla woku-1 : ilitha yobhiya, i-100 g yeebhilkwheat abilisiwe (i-best of all, ngaphandle kweyetyuwa, ibhotela kunye noshukela);
- Umhla wesi-2 : ilitha yobhiya + 100 g inyosi ebilisiwe;
- Usuku lwesithathu : ilitha yobhiya + 100 g yeentlanzi ezibhakiweyo;
- Usuku 4 : ilitha yobhiya + 100 g yenyama ephekiweyo;
- Usuku wesi-5 : ilitha yeelandi + iziqhamo kunye nemifuno eluhlaza kunoma yintoni na;
- Umhla wesi-6 : ilitha yobhiya, amanzi angenamkhawulo;
- Umhla wesi-7 : Amanzi amaminerari ngaphandle kwegesi ayinakulinganiswa.
Njengoko ubona, ukuze usebenzise ibhiya ekulahlekeni kwesisindo, kufuneka ulahleke ngokupheleleyo ukutya. Ukuba ngethuba lokutya ungaziva ukhululekile okanye unesifo se-dizzy - khawuleza unqume lolu hlobo lokutya, ngaphandle koko kunokuchaphazela kakubi impilo yakho kuphela, kodwa nempilo yakho.
Ukongezelela, ukutya kwebhiya kunokuvusa ukunyuka kweenwele, isikhumba, izipikili. Ukuba unesikhumba esikhathekayo kwiimpumle, kungcono ukuba ungayilingi le nto yokutya. Ubhiya luqulethe i-hops, umthombo wemvelo wesalogone ye-hormone estrogen-kwaye ngoko, ukusetyenziswa kwebhiya kunokutshintsha imvelaphi ye-hormonal kwaye, ngenxa yoko, unempembelelo embi kwimeko yesikhumba.