Ukudla okufanele kuchazwe

intombazane eyenza ezemidlalo

Ezinsukwini esihlangana ngazo, kukhona esikwaziyo njengokuthi "ukukhulekelwa komzimba“Abantu abaningi bakhathazeka ngemizimba yabo, indlela ababukeka ngayo, ukuthi basinda kangakanani nokuthi banamafutha angakanani. Baningi abafuna ukuba nomzimba ochazwe ngokwengeziwe futhi okhangayo.

Ukuba nomzimba oqinile, onethoni ngaphandle kwamafutha anqwabelene kuwumqondo okhona kubantu abaningi, khona-ke sizokutshela ukuthi bayini amathiphu amahle kakhulu ukuphatha ukudla ukuze uchaze nokuthi yiziphi izihluthulelo okufanele uzilandele.

Kukhona ukudla okushisa amafutha okusisiza sichaze imisipha yethu, uma sikulandela kahle singakwazi ukufeza umzimba esiwufunayo, yize kuzofanele siqhubeke nenqubo yethu ukuzivocavoca ukwenza ithoni nokuchaza imisipha. 

Ufuna ukumaka imisipha?

Izici zokudla ongakuchaza

Abasubathi abaningi bazithola benenkinga yokufuna ukuchaza imizimba yabo, ukukhipha amafutha anqwabelene ezindaweni ezithile ngaphandle kokunikela ngomthamo wemisipha namandla abo. Ngakho-ke, kubalulekile ukwenza umsoco oqondisiwe futhi owanele ukuze lokhu kungenzeki.

Uma okudingayo ukuqeda amafutha nokuchaza imisipha, kufanele uzuze ukulingana okuhle phakathi kokudla kwe ama-carbohydrate namaprotheni. 

Amathiphu ayisisekelo okufanele uwagcine engqondweni

Kumele kuqondwe ukuthi ukwenza ukusebenza okwanele komzimba, ama-carbohydrate kufanele athathwe ukuze umzimba ube namandla futhi yakha isisindo semisiphaKodwa-ke, uma sidlula lokho kudla kwe-carbohydrate, kungadala ukuthi esikhundleni sokuthi umzimba wethu uthole amandla emafutheni, uzowathola kuphela kuma-carbohydrate, kufanele sikunikeze ngesilinganiso esifanele.

Okulandelayo, sikutshela ukuthi iziphi izihluthulelo zokushisa amafutha nokungalahli imisipha.

  • Ukudla kwakho kwekhalori nokusebenzisa kwakho amandla, kumele olinganiselayo. Uma usebenzisa amandla angaphezu kwaleyo onikela ngayo ekudleni, umzimba wakho uzosebenzisa amafutha, okulungile. Kodwa-ke, uma udlula ngokweqile ngama-carbohydrate, ngeke ukwazi ukushisa amanoni.
  • Sebenzisa ama-carbohydrate adonsa kancane, inciphisa ubukhona bayo phakathi kuka-5% no-10%.
  • Yidla izidlo ezi-5 ngosuku ngamanani alinganiselwe. Akufanele uhambe isikhathi eside ngaphandle kokudla noma yikuphi ukudla, ngakho-ke inqubo yakho ye-metabolic izosebenza.
  • Ungashiyi amaprotheniLapho ubheka ukushisa amafutha nokuchaza imisipha, amaprotheni abalulekile ekugcineni izicubu zomzimba ezinhle.
  • Nciphisa ukudla okunamafutha, ungakususi, kodwa yidla lokho kudla okunothe okunamafutha acid anempilo, njengamantongomane noma ukwatapheya. Uwoyela kakhukhunathi noma uwoyela owengeziwe we-olive.
  • Ungakhohlwa ukufaka amanzi emzimbeni. Uma ungumgijimi kufanele unike amanzi amaningi kahle njalo emva kokuzivocavoca ngakunye, kulungile ukuthi imisipha nezitho zithole futhi zithole izakhamzimba ezivela egazini kangcono kakhulu. Ngaphezu kwalokho, uzosiza ekuqedeni amafutha nobuthi.

Ukudla ukuchaza nokushisa amafutha

Ukudla esikuthola kwi-intanethi akumele kuthathwe ngokwezibalo, kufanele kwenziwe ngezifiso futhi kufanele kuvumelaniswe nezinhloso, izidingo nomzimba womuntu ngamunye. Ngalesi sizathu, sikuphakamisela amamenyu athile, izitsha ukuze ube nombono oyisisekelo wokuthi ukudla kwencazelo kungaba njani.

Isikhathi sekhefu

Lapha sikutshela ukuthi kungaba yini isidlo sasekuseni "esijwayelekile" ukuze ukwazi ukuhlela isigaba sakho sencazelo yemisipha nokulahleka kwamafutha.

  • Izinhlamvu ezipheleleAma-oats ahlanganisiwe noma isipelingi, esinobisi olusikiwe.
  • Ucezu lwesithelo sonyaka: i-orange, i-kiwi, ubhanana, i-apula, njll.
  • Iqanda, kungcono ukuthatha okuningi kucace kunezikhupha, ngakho-ke, ukuthola isidlo sasekuseni esihlikihliwe sabamhlophe ababili kanye ne-yolk eyodwa kulungile.
  • Yoghurt yemvelo ngamajikijolo abomvu.
  • Ikhofi elimnyama noma ubisi olunamafutha.

Ukudla okulula kwavunyelwa

  • Amathe ukumnika i-mint, i-fennel, i-chamomile, njll.
  • UZumo yezithelo zemvelo, eyenzelwe ngaphambi kokuqeqeshwa.
  • Sika lesinkwa okubalulekile ngamafutha omnqumo notamatisi, isoseji enamafutha aphansi, i-turkey, i-tuna yemvelo noma ushizi omusha osikiwe.
  • Ibha yokusanhlamvu ephelele. 
  • Izithelo zemvelo nezokwenza imifino i-smoothie.
  • Ukunyakaziswa kwamaprotheni.

Ukudla namadili

  • Ama-carbohydrate, ipasta nelayisi ngobuningi obulinganiselayo, hhayi ukweqa amagremu ayikhulu. Okufanelekile ukuthatha amagremu angama-100 ngokudla.
  • Amaprotheni: inkukhu yenkukhu noma inyama emhlophe engenamafutha.
  • Inhlanzi ebhakwe noma eyosiwe.
  • Izitsha eziseceleni nezifundo zokuqala: Isobho noma ukhilimu wemifino, amasaladi, imifino eyosiwe, imifino eyosiwe, i-broccoli, imifino ebilisiwe noma eshubile, njll.

Njengoba ukwazi ukubona, lokhu akuyona into ejwayelekile yokudla, ngoba njengoba sishilo sikunikeza izinkomba ezithile ukuze ukwazi ukudala imenyu yakho ngokususelwa kule mibono. Ngokufanelekile, uma ufuna ukuchaza imisipha futhi ususe amafutha anqwabelene emzimbeni wakho ezindaweni ezithile, uya kuchwepheshe noma ejimini uqobo, abaqeqeshi bangakukhombisa ekuthathweni kwezinqumo.

Mayelana nencazelo nokudla, futhiKuyinqubo ehamba kancane edinga ukubekezela namandla, ube nezinhloso ezicacile nezingokoqobo zokufeza umzimba owufunayo ngesikhathi esifanele.

Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.