Ukutya kuyasinceda ukuba sinciphise umzimba ngexesha elithile ebomini bethu, ukuba ucinga ukunciphisa umzimba, siza kukuxelela apha ngezantsi ukuba rina ukutya, ukutya okuhlala kangangeentsuku ezingama-90 okanye iinyanga ezintathu.
Le ndlela yokutya ithembisa ukutshintsha komzimba kwiinyanga ezintathu ngaphandle kokulamba kwaye ukwazi ukutya yonke into ngokufanelekileyo. Kukutya okuluncedo kuko Ndiziva ndinamandla kwaye ndikwimeko engcono.
Le ndlela yokutya yenzelwe abo bafuna ukuphulukana neekhilogram ezimbalwa kwaye bangangxami ukuyiphumeza, ngokuyenza kancinci kufanelekile ukunqanda Impembelelo yo-yo okanye isiphumo sokubuya oko kusenza sityebe ngokukhawuleza.
Iimpawu zokutya kwe-rina
Oku kutya kulandelwa Iinyanga ezi-3 okanye iintsuku ezingama-90Ke, ulwazi malunga naye lunokufumaneka phantsi kweli gama. Umzimba uyaqhubeka uzifundisa kwaye unyuse inkcitho yekhalori ngokwandisa imetabolism. Kuqwalaselwa njengenye yezona ndlela zokutya ezisempilweni ukunciphisa umzimba ngokukhuselekileyo.
Nangona sihlala siphawula, kubalulekile ukuba ubonane nengcali, ugqirha we-endocrinologist okanye ugqirha oyintloko malunga neenjongo zethu zokunciphisa umzimba kunye nokunciphisa umzimba.
Le ndlela yokutya yahlulwe yangamacandelo amane:
- Iiproteni zemvelaphi yezilwanyana okanye yemifuno: inkukhu, ikarikuni, inyama yehagu, inyama yobisi, amaqanda, itshizi, intlanzi.
- Iicarbohydrate ezilula: iimbotyi zesoya, iilentile, iichickpeas, irayisi, iitapile.
- Iicarbohydrate ezinzimaUkutya okunomgubo wengqolowa omhlophe kunye nengqolowa, isonka, isemolina yomzala, ipasta.
- Iivithamini: iziqhamo kunye nemifuno.
Yonke imihla ngexesha lokutya siya kutya ukutya kweqela elinye kuphela. Yiyo loo nto umzimba uya kufunda ukwahlula ukutya kwaye imetabolism iya kuqala ukuzinza.
Indlela yokulandela ukutya
Ukuze ukutya kwenziwe ngokufanelekileyo, kufuneka kulandelwe ezi zikhokelo zilandelayo:
- Ku desayuno Ungatya iziqhamo kude kube li-12 emini.
- Kufuneka bathathwe Ukutya oku-5 ngosuku.
- La inani Kufuneka kwenziwe ngaphambi ko-20: XNUMX emva kwemini.
- Awunakho ukusela ulwelo ngaphambi okanye emva kokutya ukuze iijusi zesisu zingangxengeki kwaye zinokusebenza ngokuthe ngqo ekutyeni.
- Los ukutya Ukutya kufuneka kube kabini inani lesidlo sangokuhlwa.
- Akuvumelekile ukuthatha utywala okanye icaffeine.
- Kubalulekile ukubakho kwe Iilitha ezi-2 zamanzi ngosuku, okanye infusions okanye amanzi anencasa ngokwendalo.
- Iiyure ezi-3 kufuneka zidlule phakathi kwezidlo eziphambili.
- Ngomhla wamashumi amabini anesithoba kwinyanga nganye, ukutya kuya kwenziwa ukuhlanjululwa kusekwe kulwelo kuphela.
Iintsuku ekudleni
Apha sikuxelela indlela yokulandela ukutya ukuze ukwenze ngokuchanekileyo ngaphandle kokubeka impilo engozini kunye nokwenza ngokufanelekileyo.
- Usuku 1: Iiproteni. Isidlo sakusasa siza kubandakanya iziqhamo kunye nokutya okuseleyo kokutya okunotyebileyo kwiiprotein njengenyama, amaqanda okanye ubisi. Ewe ungayitya imifuno kodwa enomxholo ophezulu weprotheni.
- Usuku 2: Isitatshi. Ngexesha lesidlo sakusasa siya kuba neziqhamo kunye nemini yonke, irayisi, iimbotyi, iitapile kunye nemifuno ebilisiweyo okanye ebilisiweyo.
- Usuku 3: IiCarbohydrate ezintsonkothileyo. Isidlo sakusasa senziwe ngeziqhamo kunye nokutya okuphambili kwee-carbohydrate kunye nezinye iilekese.
- Usuku 4: Iivithamini. Iziqhamo zesidlo sakusasa kunye nokuphumla kosuku kuya kukoriwa, kufuthwe, kojiwe okanye kubiliswe imifuno.
Ukuze ukutya kusebenze emzimbeni wethu kufuneka silandele le ndlela kunye nokulandelelana kokutya kuba ngaloo ndlela sinokunciphisa umzimba kwaye siphulukane nomthamo ngokwanelisayo.
Isaladi kunye nemifuno kuya kufuneka inongwe ngeoyile encinci, iviniga, ilamuni kunye netyuwa encinci. Ukongeza, kuya kufuneka sikhatshwe koku kutya kunye nokutya okutyayo kunye nezinto ezenziwayo ngokomzimba, njengokuhambahamba, ukubaleka, ukubaleka, ukukhwela ibhayisikile, ukuqubha okanye ukwenza umdlalo othile werakhi.
Kufanele si yitya izidlo ezi-5 ngosuku, isidlo sasemini esincinci kunye ne-snack, enokuba sisandla samandongomane, ukumiliselwa, iyogathi okanye isiqwenga sesiqhamo. Imhluzi yemifuno nayo iyavunyelwa ukuba iphephe ukuziva ulambile.
Izibonelelo zokutya kwe-rina
Zonke izidlo, nokuba zilunge kangakanani, ziya kuhlala zinazo abagxeki y abakhuseli, Nangona kunjalo, kule meko, sifumana uthotho lwezibonelelo ongafanele uziphose.
- Yahlula ngokuchanekileyo amaqela okutya ukuze umzimba uqalise ukwahlula ukutya ngokwandisa imetabolism ukuze itshise iikhalori ezingaphezulu.
- Oku kutya kunokuba sisidlo sakho sokugqibela ukuba uyenza ngokwamanqanaba axoxwe ngawo.
- Uya kulahla ivolumu kweyona ndawo ibiza kakhulu, iingalo, isisu, iimpundu, ihips, imilenze.
- Ngoncedo oluncinci ukusetyenziswa uzakufumana umzimba omncinci kwaye mhle.
- Lo ukutya Yenzelwe abantu abadala abafuna ukunciphisa umzimba.
- Ayinayo isiphumo esiphakamileyo.
- Ayivelisi ukunqongophala kwesondlo.
Ukuba ujonga indlela yokwehlisa ubunzima, oku kutya kukufanele, kubonelela ngezibonelelo kwaye akuvelisi mphumo we-yo-yo. Ukongeza, kunokuba ngumbuso ekwabelaneni nosapho kuba awubeki engozini. Nxibelelana nogqirha wosapho lwakho malunga nenjongo yokwehlisa umzimba ukuze akwazi ukukucebisa ngazo zonke izikhokelo oza kuzilandela.