Ukutya ngesondo

Ukutya ngokwesondo akuyi kunceda kuphela ukulahla ubunzima obuninzi kwaye wenze ukuba isibalo sithandeke, kodwa sikwandise umsebenzi wesondo. Isekelwe kumgaqo jikelele we-dietetics, eya kuphucula nokuqinisa impilo.

Isondlo sokuLawula isisindo ngesondo

Kubalulekile ukuba ubuyekeze ngokutsha ukutya kwakho uze utshintshe ukutya okuphantsi kwekhalori. Imenyu yemihla ngemihla kufuneka iwakhiwe ngendlela enje yokutya ngamaqhekeza ngexesha elinye. Iziqephu kufuneka zibe zincinci ukuzanelisa indlala. Akukhuthazwa ukuba udle emva kwe sixhenxe ngokuhlwa, xa umzimba ulungele ukulungiselela umbhede kwaye awukwazi ukusebenza ngokusebenzayo. Ukutya ngokwesondo akufanele kuqule ukutya okunesondlo, kuba kudala kukugaya, okubangela ukuba igazi liqhume kwi-digestive system, kwaye kungekhona kwizitho zokuzala. Impembelelo engalunganga kwimveliso ye-hormone yesini ichaphazela ukutya, okwandisa izinga le-cholesterol embi. Kule nto, kubalulekile ukucinga ukuba iphantsi kwezinga le-cholesterol likhokelela ekulahlekelweni kwesifiso sesondo. Ukuthintela le ngxaki, kufuneka udibanise ekudleni kwamantongomane, ioli kunye neentlanzi.

Imenyu yesondlo sokulwa ngokwesondo yenziwe kule migaqo elandelayo:

1. Etafileni kufuneka uhlale amaxesha amane ngosuku.
2. Faka phakathi kwimenyu njengezilwanyana zokutya ezininzi kunokwenzeka, eziyi-aphrodisiacs. Zinefuthe elihle kwi-metabolism kwaye ayikho ikhalori. Ungadla kunye nolwandle, apho kukho iodine eninzi.
3. Ukwandisa umsebenzi wezesondo, zibandakanya ama-artichokes kwimenyu, kunye ne-dessert, yidle i-strawberries kunye ne-tsokolate emnyama, kodwa kuphela kwixabiso elincinci.
4. Imenyu imele ibe yimveliso equkethe i-fiber ezininzi: izithelo kunye nemifuno.
5. Ishukela eliyingozi lithatha indawo yobusi, olawula izinga le-testosterone kunye ne-estrogen egazini, kwaye oku kukuchaphazela ngokuchanekileyo umsebenzi wesondo. Inyosi yongezwa kwiiyo ngobuncinane.
6. Kubalulekile ekudleni ukuquka ukutya okunesiprotheyini ezibalulekileyo ekulahlekeni kwesisindo kunye nesenzo socansi. Namela iintlanzi, inyama kunye nemveliso yobisi.

Ngokomgaqo ofanayo, ukondla ngokwesondo. Ukwandisa ukusebenza kwalendlela yokulahlekelwa ubunzima, kuyacetyiswa ukuba usebenzise rhoqo kwaye uholele ubomi obusebenzayo. Oku kukuvumela ukuba uzalise umzimba nge-oksijeni, kwaye oku kunemiphumo emihle kwimisebenzi yesondo. Khetha isilathiso esenza uzonwaba, kwaye usebenzise ubuncinane imizuzu engama-30.

Imenyu yesampula yokutya ngokwesondo ngeveki:

1. Ukutya kwasekuseni: i-Herculean muesli, utamatisi, ebhaka kwi-oven, amaqanda okugcoba kunye nobilisiwe. Ungadla i-oatmeal, ekhuthaza ukulahleka kwesisindo nokunyusa izinga le-testosterone egazini. Phuza amanzi ngejisi lemon okanye isivuno sesityalo.
2. I-Snack: ukukhonza isobho esinomzimba kunye neengqayi ezincinci zesonka esinomnyama.
3. Ukutya: umlenze wenkuku ophekiweyo okanye i-servici ye-pilaf, kunye ne-bun ne-bran kunye nesaladi yemifuno.
4. Ukutya kwesidlo: inxalenye yeetayibilisi ezibilisiwe kwiklabishi efanelwe okanye i-stewed, kunye ne-2 tbsp. isipuni seembotyi ebilisiwe kunye nesaladi yemifuno.

Ukutya ngesondo kunye ne-avovocado

Ukutya okufutshane, okuya kuphelisa ezimbini iikhilogram. Ukongezelela, esi siqhamo sineefomtosterol, ezandisa ukwanda kwesondo. Imenyu ibandakanya uluhlu oluncinci lweemveliso, kodwa i-avocado yintsimi entle, oko kuthetha ukuba awuyi kulamba.

Imenyu yale nxu ibonakala kanje:

1. Isidlo sakusasa: isiqingatha se-avocado, sigcwele i-fat cottage cheese, kunye neglasi yamanzi.
2. Isidlo: isaladi kwii-halves ze-avocado, ikhukhamba, iqanda elibilisiweyo elinobisi kunye ne-anyanisi eluhlaza. Unako ukufumana indebe yetiyi eluhlaza ngaphandle kweshukela.
3. Ukutya isidlo: i-avocado yesiqingatha egcwele i-cottage cheese, i-100 g yenkomo yenkomo ephekiweyo, kunye netiyi okanye i-water yet.