Ukutya okunomsoco - kuthini, imigaqo nemithetho

Abantu abaninzi baphupha ukulahlekelwa ubunzima ngaphandle kwemingcele ebalulekileyo ekudleni, kwaye le nto yaba yimbulelo enokwenzeka kwinkqubo entsha ebizwa ngokuthi "ukutya okunomsoco". Umgaqo wayo oyintloko kukuba umzimba uyazi ukuba kufuneka usebenze kakuhle, ngoko kufuneka uphulaphule iimfuno zakho.

Kuthetha ntoni ukutya okunempilo?

Kukho imizekelo emininzi apho umntu ezivala ngokutya kunye nokuzikhandla ngokomzimba, kodwa akafezekisi umphumo ofunwayo. Oku kubangelwa kukuba umzimba ubhikisha kwizithintelo ezinjalo. I-psychology yokutya ngokutya kunye nokutya okunempilo kuhambelana ngokuthe ngqo, kuba le ndlela ivumela ukusetyenziswa kwazo zonke iimveliso kwimali efunekayo ngumzimba. Efanelekileyo, kodwa ibonakala ingenangqiqo. UStephen Hawks wanikela ngesondlo esinomsoco emva kokuzibona ngokwakhe. Uxela ukuba unokufikelela kwiziphumo xa ufunda:

• ukuqaphela iimpawu zomzimba wakho;
• ukulawula ukutya kwakho;
• ukuqonda xa kukho indlala, kwaye xa kukho ukutya okudliwayo.

Ukutya okunomsoco - imigaqo kunye nemithetho

Kukho imigaqo ethile ekunceda ufunde indlela yokuqonda umzimba wakho nokulahlekelwa isisindo:

1. Ukulahlwa okupheleleyo kwezidlo, kuba izithintelo zesikhashana zokutya zinikeza kuphela iziphumo zesikhashana.
2. Ungayihoyi ivakalelwa yindlala , kuba umzimba ungacinga ukuba inzima ifike kwaye kuyimfuneko ukugcina imali kwixesha elizayo. Ukongezelela, kubalulekile ukuqonda ukuba indlala nesondlo zizinto ezahlukeneyo. Imigaqo yesondlo enempilo isekelwe ekusebenziseni okuqhekeza ukutya, kwaye isabelo kufuneka sibe malunga ne-200 g.
3. Ungathathi ukutya njengesona siphumo esisisigxina. Musa ukuzigxeka ngenxa yokufuna ukutya ieskese, kuba umzimba ubonakalisa ukungabi khona kwe-glucose.
4. Ukutya okunomsoco kusekelwe ekuqaphelisweni kwemvakalelo. Sebenzisa isixa esivela ku-1 (ukuziva unesithwala esinamandla) ukuya kwi-10 (ukutya ngokutya). Ukwazisa ngezoBomi kufuneka kube nexabiso leengongoma ezi-5-6.
5. Ungathathi ukutya ngenxa yolonwabo olukhulu ebomini. Kubalulekile ukuhlengahlengiswa ukuze kuthotywe kumgangatho, kungekhona ubuninzi.
6. Ukutya okunomsoco, imithetho elula kwaye eqondakalayo, kuthetha ukugatya ukubamba uxinzelelo kunye nokukhuthazwa ngokutya. Esikhundleni sekhekhe, bhetele uthenge ingubo entsha, uphinde ulahleke imvakalelo embi ngomculo kunye njalo.
7. Zithande ngokwazo zonke izinto ezingalunganga, kuba unokwehlisa umzimba kuphela ngesimo sengqondo esihle.

Ukutya okunomsoco okanye ukutya okunomsoco?

Enyanisweni, akulungile ukuthelekisa ezi ngcamango, kuba zifana kakhulu. Into yokuba abantu abaninzi banengcamango engafanelekanga malunga nesondlo esifanelekileyo, kuba oku akusiyo ukutya okunzulu, kodwa umgaqo xa umntu enemveliso encedo. Isisombululo esona sisisombululo, ngokutsho kwezondlo-enempilo isondlo, imenyu esekelwe kwimigaqo yokutya okunempilo. Ukucaciswa kuphela, ukuba ufuna ngokwenene ukuyidla i-Burger engenzi-nzuzo okanye ibhayilethi ye-ts'oletele, ke ungazikhangeli.

Umbane wamandla enembile

Ukungonakali kweli ndlela yokutya kungabalulekanga, ngoko kuyafaneleka ukuphawula ubunzima bokuhlanganiswa kokutya. Umbhali walo akanikeli imenyu, ngoko kufuneka wenze yonke into uqobo, ugxininise kwimithetho ekhoyo kunye neziseko ezisemgangathweni zokutya okufanelekileyo. Abaninzi, bachaza iimpazamo zesondlo esinempilo, qaphela ukuba kufuneka uhlale usondele "izitya ezizithandayo", ukuze ungathembeki kwiindawo zokutya, ukutya okukhawuleza njalo njalo.

Inkqubo yesondlo enempilo ijoliswe kubantu abaphuhlisiweyo kunye nabahlakaniphile abanamandla , bayaqonda iminqweno yabo njalonjalo. Enye inzuzo yile ndlela ukungabikho koqeqesho, okwandisa umngcipheko wokungaphumeleli. Umthuthukisi akakanikanga nayiphi na imingcipheko ngexesha, ixesha kunye nomthamo wamandla, ngoko kukho isilingo sokuphuka nokutya into engabonakaliyo. Ukongezelela, akukho mfanekiso othe ngqo, omele ukhokelwe ngabantu abafuna ukunciphisa umzimba.

Indlela yokutshintshela kwisondlo esinempilo?

Kunzima ukuthatha isinyathelo sokuqala, ngoko ke, ngokutshintsha kwisondlo esinempilo, kucetyiswa ukugxila kule migaqo elandelayo:

1. Kukho imfuneko etafileni, uzikhusele kuzo zonke iziphazamiso, oko kukuthi, iTV, i-intanethi kunye neengxoxo kwiingxoxo ezinzulu. Yonke ingqwalasela kufuneka igxininiswe ekudleni.
2. Ukutshintshwa kokutya okunempilo kuthetha ukuba kufuneka uhlale etafileni kuphela xa uziva ulambile, kodwa xa unemiqondiso yokuqala yokugcwalisa, kufuneka ukhuphuke ngokukhawuleza etafileni.
3. Qinisekisa ukukhethwa kwakho kwintetho kwaye ngaphambi kwesidlo ngasinye uzibuze umbuzo endifuna ukuyidla.
4. Qala ukuhambisa ngaphezulu, kwaye umphumo wokutya okunomsoco uya kuba ngcono. Khetha isikhokelo kwimidlalo eya kuzisa.

Ukuzivocavoca ukuguqula ukutya okunempilo

Kukho iintlobo ezahlukahlukeneyo eziza kunceda ukuphucula utshintsho kwimenyu entsha. Kunconywa ukwenza isilinganiselo sokulamba. Kulo msebenzi wokutya okunomsoco, kufuneka udwebe okanye uprinte umlawuli, ngokubhekiselele kulowo ufanele ubhale amanqanaba ahlukeneyo okuvakalelwa, umzekelo, "ulambile", "uzalisekile", "u-overeaten" njalo njalo. Ukuchasene ngamnye ekugqibeleni, uchaze zakho iimvakalelo emzimbeni. Kuyo yonke imihla, kubalulekile ukuhlola eli nqanaba rhoqo ukufumanisa ubunzima bendlala.

Idayari yokutya okunempilo

Qala ukutya, ugxininise kwimvakalelo yakho, akulula, kuba ukukhupha iingcinga malunga nokutya kunzima kakhulu. Ukunika iziphumo zokutya okunempilo, kucetyiswa ukugcina idayari apho kufuneka ubhale phantsi uluhlu lokutya oludliwe kunye neemvakalelo zakho ngexesha lokusetyenziswa kwazo. Emva kwexesha elizayo kuya kukwazi ukuqhuba uhlalutyo ukuqonda xa i-metabolism isebenzayo, xa ukutya kugxothwa ixesha elide kwaye kukho ukuvakalelwa, okubangela ukuba unxilise njalonjalo. Qhubeka ubhala phantsi iimvakalelo ngokwenza utshintsho.

Ukutya okunomsoco wokulahleka kwesisindo

Kubalulekile ukuthetha ukuba akubona bonke abantu abakhoyo lobu buchule banceda ukunciphisa umzimba, kuba kungekhona wonke umntu okwazi ukulandela ngokufanelekileyo imigaqo ephambili yokutya okunempilo. Ukongezelela, kufuneka kuphawulwe ukuba akufanelekanga kubantu ababethelelwe kwisisindo somthwalo obunzima. Kulabo abanomdla kwindlela yokunciphisa umzimba ngokutya okunomsoco, kubalulekile ukwazi ukuba iziphumo ezilungileyo zifezekiswe ngabantu abafumana ukulinganisela phakathi kwe-carbohydrate, iiprotheni kunye namafutha . Ukuqwalasela imigaqo yokutya okunempilo, musa ukulibala ukuba udibanise ngesantya.

Iincwadi malunga nokutya okunempilo

Ukuba unomdla kwindlela ekhoyo yokulahlekelwa ubunzima, kuyacetyiswa ukuba ufunde ezi ncwadi zilandelayo:

1. Svetlana Bronnikova « Ukutya okunomsoco. Indlela yokuyeka ukukhathazeka ngokutya nokunciphisa umzimba . " Incwadi ethandwa kakhulu phakathi kwabantu abafuna ukufumana uxolo ngobudlelwane babo kunye nokutya. Ngokweengxelo, ulwazi olunikeziweyo kulo msebenzi lunceda ukuqonda wena kunye nomzimba wakho kwaye utshintshe indlela yokujonga ngayo ukutya.
2. U-Evelyn Tribol: Inveritive Nutrition. Indlela entsha yokuguqula isondlo . " Umbhali walo msebenzi usebenze ngokusondeleyo kumsunguli walo mkhuba. Incwadi inceda ukujonga ukutya kwakho ngendlela eyahlukileyo, ukufunda ngokuqonda kwaye iphefumlelwe ukuba uphile.
3. UDkt Mazourik « Ukutya okunempilo. Kuqinisekiswa njani ukunciphisa ubunzima? ". Umbhali wencwadi ngomzekelo wakhe ubonisa indlela akwazi ngayo ukulungiswa kwindlela yokutya kunye nokunciphisa umzimba. Amaphepha olulwimi olufumanekayo achaza iindlela zokulamba kunye nokugcwalisa, kunye neminye imithetho yokutya okunempilo. Umbhali ugxininisa ingxaki yokudliwayo ngokwemvakalelo.