Ukudla kusisiza ukuthi sinciphise isisindo ngesikhathi esithile empilweni yethu, uma ucabanga ngokunciphisa umzimba, sizokutshela ngezansi ukuthi rina ukudla, ukudla okuhlala izinsuku ezingama-90 noma izinyanga ezintathu.
Lokhu kudla kuthembisa ushintsho lomzimba ezinyangeni ezintathu ngaphandle kokubulawa yindlala futhi ukwazi ukudla yonke into ngokufanele. Kuyindlela yokudla ebuye izuzise uzizwe unamandla futhi usesimweni esingcono.
Lokhu kudla kwenzelwe labo abafuna ukulahlekelwa ngamakhilogremu ambalwa futhi abangajahi ukukufeza, ngokukwenza kancane kuphelele ukugwema umphumela we-yo-yo noma umphumela obuyile lokho kusenza sikhuluphale ngokushesha.
Izici zokudla kwe-rina
Lokhu kudla kuyalandelwa Izinyanga ezi-3 noma izinsuku ezingama-90Ngakho-ke, ulwazi ngaye lungatholakala ngaphansi kwaleli gama. Umzimba uzifundisa kabusha kancane kancane futhi wandise izindleko zekhalori ngokwandisa imetabolism. Kubhekwa njengokudla okunempilo kakhulu ukunciphisa isisindo ngokuphepha.
Yize njengoba sihlala siphawula, kubalulekile ukubonisana nodokotela, udokotela we-endocrinologist noma udokotela oyinhloko ngenhloso yethu yokwehlisa isisindo nokulahla amakhilogremu.
Lokhu kudla kuhlukaniswe ngamaqembu amane:
- Amaprotheni wemvelaphi yezilwane noma yemifino: inkukhu, ikalikuni, ingulube, inyama yenkomo, ubisi, amaqanda, ushizi, inhlanzi.
- Ama-carbohydrate alula: ubhontshisi, udali, izinkukhu, ilayisi, amazambane.
- Ama-carbohydrate ayinkimbinkimbi: ukudla okunempuphu emhlophe nephelele kakolweni, isinkwa, i-couscous semolina, i-pasta.
- Amavithamini: izithelo nemifino.
Usuku ngalunye isikhathi sokudla sizodla ukudla kweqembu elilodwa kuphela. Ngakho-ke umzimba uzofunda ukuhlukanisa ukudla futhi imetabolism izoqala ukuzinza.
Ukulandela kanjani ukudla
Ukuze ukudla kwenziwe ngendlela efanele, kufanele kulandelwe imihlahlandlela elandelayo:
- Ngokuba desayuno Ungadla izithelo kuphela kuze kushaye u-12 emini.
- Kufanele zithathwe Ukudla okungu-5 ngosuku.
- La Cena Kumele kwenziwe ngaphambi kuka-20: XNUMX ntambama.
- Awukwazi ukuphuza iziphuzo ngaphambi nangemva kokudla ukuze amajusi esisu angahlanjululwa futhi asebenze ngqo ekudleni.
- I-Los ukudla Ukudla kufanele kube nenani eliphindwe kabili lesidlo sakusihlwa.
- Akuvumelekile ukuthatha utshwala noma i-caffeine.
- Ukungeniswa kwe- 2 amalitha amanzi ngosuku, noma ukumnika noma amanzi anambitheke ngokwemvelo.
- Amahora ama-3 kufanele adlule phakathi kokudla okuyinhloko.
- Ngama-29 njalo ngenyanga, kuzokwenziwa ukudla ukuhlanzwa kusekelwe oketshezi kuphela.
Izinsuku ekudleni
Lapha sikutshela ukuthi ungakulandela kanjani ukudla ukuze ukwenze kahle ngaphandle kokubeka impilo engcupheni futhi ukwenze kahle.
- Usuku 1: Amaprotheni. Ukudla kwasekuseni kuzoba nezithelo kuphela kanye nokudla okusele kokudla okunothe ngamaprotheni afana nenyama, amaqanda noma ubisi. Yebo, ungadla imifino kepha unamaprotheni amaningi.
- Usuku 2: Isitashi. Ngesikhathi sokudla kwasekuseni sizoba nezithelo kanye nosuku lonke, irayisi, imidumba, amazambane kanye nemifino ebilisiwe noma ebilisiwe.
- Usuku 3: Ama-carbohydrate ayinkimbinkimbi. Ukudla kwasekuseni kwenziwa ngezithelo nokudla okuyinhloko kwama-carbohydrate namanye amaswidi.
- Usuku 4: Amavithamini. Izithelo zesidlo sasekuseni kanye nosuku lonke zizokosa imifino, isosiwe, eyosiwe noma ebilisiwe.
Ukuze ukudla kusebenze emzimbeni wethu kufanele silandele ukuhleleka nokulandelana kokudla ngoba ngaleyo ndlela singancipha futhi sinciphise ivolumu ngokwanelisayo.
Amasaladi nemifino kuzofanele kufakwe ngoyela omnqumo omncane, uviniga, ulamula kanye nosawoti omncane. Ngaphezu kwalokho, kuzofanele sikuphelezele lokhu kudla kanye nalokhu kudla ngokuzivocavoca umzimba, njengokuhambahamba, ukugijima, ukugijima, ukuhamba ngebhayisikili, ukubhukuda noma ukwenza umdlalo othile we-racket.
Kumele udle ukudla okungu-5 ngosuku, isidlo sasemini esincane kanye nesidlwana, okungaba idlanzana lamantongomane, ukumnika, i-yogurt noma ucezu lwesithelo. Imihluzi yemifino nayo ivunyelwe ukugwema umuzwa wendlala ebhuqayo.
Izinzuzo zokudla kwe-rina
Zonke izidlo, noma ngabe zilunge kangakanani, zizohlala zinakho abahlambalazi y abavikeli, Kodwa-ke, kuleli cala, sithola uchungechunge lwezinzuzo okungafanele uziphuthele.
- Hlukanisa ngokufanele amaqembu okudla ukuze umzimba uqale ukuhlukanisa ukudla ngokwandisa umzimba ukuze ushise ama-calories amaningi.
- Lokhu kudla kungaba ukudla kwakho kokugcina uma ukukwenza ngokuya ngezinyathelo eziphawuliwe.
- Uzolahlekelwa ivolumu ezindaweni ezibiza kakhulu, izingalo, isisu, izinqe, izinqe, imilenze.
- Ngosizo oluncane ukuzivocavoca uzothola umzimba omncane futhi omuhle.
- Lona ukudla Kungenxa yabantu abadala abafuna ukunciphisa isisindo.
- Ayinayo umphumela obuyile.
- Akukhiqizi ukuntuleka kokudla okunempilo.
Uma ufuna indlela yokwehlisa isisindo, lokhu kudla kungokwakho, kunikeza izinzuzo futhi akuvezi umphumela we-yo-yo. Ngaphezu kwalokho, kungaba uhlobo lokuhlanganyela nomndeni ngoba alubeki engozini. Thintana nodokotela womndeni wakho ngenhloso yakho yokwehlisa isisindo somzimba ukuze akweluleke ngayo yonke imihlahlandlela okufanele uyilandele.