Akukho mntu osondezayo ofuna ukugatya kunye nokuthintela. Wonke umntu ufuna ininzi, kwaye le nto, apho ikhula khona, ikhula iphilile kwaye ilahlekelwe isisindo. Ngako-ke umbuzo uphawula ntoni ukuba udle ukuze ulahlekelwe isisindo, kwaye nangona igama ngokwalo liza kuhleka nayiphi na i-dietician, ukuphazamiseka kobomi bethu kukuba ukuzila ukudla, kungekhona ukusetyenziswa kokutya, kunokukhokelela ekuzuzeni ubunzima.
Ukutya, okuvela kuyo kuhluthwa: uluhlu
Ngoko ke, makhe sibhale ukuba yini okufuneka uyidle ukuze unciphise umzimba. Kumele ibe yimveliso enomxholo ongathandeki wekhalori, ukutyalwa komzimba okwenziwe ngamandla kunokuba uyayifumana, okanye iimveliso eziphazamisayo isondlo :
- iilum kunye negrapefruit - owokuqala uncetyiswa ukucima iglasi yamanzi kwaye uyithathe ekuseni, kwaye okwesibini emva kokutya okanye isidlo sakusihlwa, kuba zombini izithelo zandisa ukwanda kwe-insulin kwaye ziphazamise indlala yethu;
- Intlanzi yolwandle iqulethe izondlo ezininzi ukuba ungadli, nokuba ukhululeke, nokuba yinto yokutya, kunye neprotheni inikeza umva omdala wokuzila;
- okusanhlamvu - i-oatmeal, ibhalley, ingqolowa, irayisi kwifom engokwemvelo engatshitshiyo - oku kukutya okulungileyo kakhulu, kuba akukho nto ifana ne-fibers yokutya, ayikwazi ukuvulela esiswini ukuya kweso sivalo kangangokuthi asifaneli nantoni na enye into;
- Iimbotyi zininzi i-caloric, kodwa zigcoba ixesha elide kunye namandla-okudliwayo kwamandla, okukuthi-ukufana kwazo umzimba uchitha amandla amaninzi, kwaye ulo xesha uvuya kwaye ugcwele;
- omnye umkhiqizo ovela kwicandelo lento ongayidla ukuze ulahlekelwe isisindo - amantongomane , kuba aqukethe amafutha ancedo omega-3 kunye no-6, yinto echaphazelekayo ye-cholesterol eyingozi kunye nokumisela isisombululo;
- isilimo esidliwayo esinamagatsha anamanzi kunye nazo zonke izitya ezenziwe kuwo, ngokuqinisekileyo zigalelo ekulahlekelweni kwesisindo, ukuzaliswa kunye nokuzaliswa kwe-vitamin reserve, ngaphezu koko, isilimo esidliwayo esinama-celery ngumkhiqizo we-calorie ophantsi kwaye ungasetyenziselwa ngokukhuselekileyo kwimifuno yemifuno;
- amanzi - le nto eyona nto "unokutya" ukulahlekelwa isisindo, kuba yonke isiselo seglasi yamanzi inceda ukutshisa iikhalori kwaye ususe iimveliso zokubola emzimbeni.
Izabelo zasebusuku
Sizibeka phi na ukusola kusasa ngenxa yokuba singakwazi ukuzibamba kwaye sibhayise efrijini ngaphambi kokulala. Emva kwakho konke, awukwazi ukuyidla emva kweesithandathu, nokuba nabo abangazange balahlekelwe isisindo bayazi oku. Ingaba le nombolo ichanekile kwaye iyonke? Zigweba wena, ukuba udla udle kude kube ezintandathu, kunye nesidlo sasekuseni ngo-8 ukuya kusasa, isisu sakho singenanto malunga neeyure eziyi-14! Kwaye oku kusebenza ngokungafani nayiphi na indlela. Okukhethwa kukho kukutya (kulula!) Ieyure ezintathu ngaphambi kokulala. Ngomso awuyi kuphuma esitratweni yendlala kunto nayiphi na into, kwaye ngobusuku awuyi kuvuka ekulaleni kwendlala kunye nomsizi ophuphayo ngawo. Kodwa kubalulekile ukwazi noko kukutya ngokuhlwa ukunyusa ubunzima, okanye ubuncinane ungabi ngcono:
- ukutya kweprotheni - badinga kakhulu ukuzalisa, ngaphandle kweprotheni kuya kuba luncedo kuthi ebusuku ngelixesha lokukhula kwehomoni (i-fat-fat cottage cheese, i-kefir, i-yogurt, isobho);
- Iibhanana zi-caloric kakhulu kwaye zizalisekile kakuhle, kunye neebhanana kwaye akuyona eyona mveliso yokutya, kodwa akunakwenzeka ukuba udibane nomntu obuye wabuya ebhanana;
- ii-apula zifayili eziqhelekileyo ezikhukhulayo esiswini kwaye ngokungazelelwe zivusa ukuvalelwa yindlala (iibhaki okanye iiflethi eziluhlaza).
- imifuno - nayiphina imifuno nayo iyimithombo yefayibha yokutya, enokuzalisa isisu sonke ngekhalori encinci (ialadi zemifino igqobile ngeoli yeoli, ngaphandle kwetyuwa);
- Iintlanzi ngumkhiqizo we-calori ophantsi oqukethe iprotheni, leyo, njengokuba sele siyazi, inokubaluleka ebusuku (ubuncinane be-fat content phakathi kweentlanzi ezinqabileyo);
- amaqanda - asinakukucebisa ukuba usulele iqanda elibiweyo leqanda, kuba ubuncinci ukususela kwi-frying, kuya kuba yinyama kakhulu, kodwa ukupheka i-omelet kunye nemifuno okanye ubisi kuya kuzaliseka kwaye kulungele ukudla.