Ukudla okumanzi yilokho okunikeza wonke ama-calories (noma okungenani ingxenye enhle) ngeziphuzo esikhundleni sokudla okuqinile. Okufanelekile, kubandakanya amaprotheni agayeka kalula, amavithamini, amaminerali kanye nama-carbohydrate, kanye namanani amancane amafutha.
Zivame ukusetshenziswa ngaphambi noma ngemuva kokuhlinzwa. Yini enye, njengoba ngokuvamile enama-calories aphansi, kwesinye isikhathi asetshenziselwa ukunciphisa umzimba.
Kuqukethe ini?
Lapho kwenziwa ukudla oketshezi, Iziphuzo ezinjengeziphuzo zezithelo nemifino, ama-herbal teas, ama-broths nama-smoothies zithatha indawo yokudla okujwayelekile ngamanani amathathu noma amane ngosuku. Ngezinye izikhathi kuvunyelwe futhi ukuthatha i-gelatin.
Uhlobo lokudla oketshezi okufanele lulandelwe kuncike ezidingweni zomuntu ngamunye. Okunye ukudla oketshezi kushintsha konke ukudla kosuku kufakwe iziphuzo, kuyilapho okunye kufaka okunye noma ezimbili kuphela. Kulezi zimo imvamisa kuba yisidlo sasekuseni nesasemini. Isidlo sakusihlwa ukudla okunempilo.
Kunezinkampani ezidayisa ama-shakes ukufaka okunye ukudla. Lolu hlobo lokudla oketshezi ngokuvamile luyisigaba sokuqala sohlelo lokwehlisa isisindo. Kamuva, ukudla okuqinile kubuyiselwa kancane kancane. Kukhona futhi nezidlo ezidumile zoketshezi ngezinjongo zokukhipha ubuthi emzimbeni. Kule nguqulo, kuthathwa iziphuzo kuphela ezinikezwe amandla okususa izinto ezinobuthi emzimbeni, kepha azibhekwa njengezinempilo ngenxa yokushoda kwezakhamzimba.
Ekugcineni, odokotela bangancoma ukuthi kudliwe uketshezi ngaphambi kokuhlinzwa noma ngemuva kokuhlinzwa okuthile. Kunezinhlobo eziningana, ezinye ziqinile futhi ezinye zingaphansi uma kukhulunywa ngeziphuzo ezivunyelwe. Isibonelo ngabantu abanesisindo sokukhuluphala abadinga ukufinyelela isisindo esiphephile ngaphambi kokuhlinzwa, okubandakanya ukuhlinzwa kwesisindo. Ukudla oketshezi nakho kungasiza lapho kunesidingo sokunikeza ukuphumula ohlelweni lokugaya ukudla. Iziqephu zokuhlanza noma uhudo ziyisibonelo.
Ingabe anomsoco ngokwanele?
Ngaphambi kokuqala ukudla, kubalulekile ukuzibuza lo mbuzo: ingabe kunomsoco ngokwanele? Endabeni yokudla oketshezi, kuyadingeka ukuqinisekisa ukuthi iziphuzo zinikeza u-100% wazo zonke izakhamzimba ezidingwa ngumzimba emini, ikakhulukazi lapho iziphuzo zifakwa esikhundleni sokudla konke kosuku.
Yize noma ngubani engazenzela ukudla oketshezi eyedwa, kuyalulekwa ukuthi ufune ukwelashwa kwezokuphepha, ikakhulukazi uma kukhulunywa ngezinhlobo zamakhalori aphansi. Futhi kungenxa yokuthi lezi ngeke zinikeze amaprotheni, ama-carbohydrate, amafutha, amavithamini namaminerali wokudla okunomsoco nokunempilo, okungaholela ezinhlobonhlobo zemiphumela emibi, eminye iyingozi kakhulu. Ukudla oketshezi okungakuvumeli ukudla okuqinile kungakuncisha izakhamzimba ezibalulekile.
Ingabe ziphephile?
Khuluma nodokotela wakho mayelana nokuthi ukudla okunomsoco kukufanele yini.. Futhi, ukuze lokhu kudla kuphephe kufanele kwenziwe ngaphansi kweso lochwepheshe, ikakhulukazi izinhlobo zekhalori eziphansi. Ngaphandle kokwenza ukudla okulungele wena, umsebenzi oyinhloko wochwepheshe bezokudla kuzoba ukuqapha nokuqinisekisa ukuthi uthola amakhalori nezakhi zomzimba ezidingekayo ngenkathi udla uketshezi. Lokho kungafaka izithako zokudla.
Ukudla oketshezi okuphephe kakhulu yilokho okungenawo ama-calories aphansi kakhulu futhi kufaka ukudla okukodwa noma okubili okuqinile ngosuku. Isizathu ukuthi bavumela ukwehla kwesisindo ukuthi kuhamba kancane futhi kube nempilo, okwandisa amathuba okuthi kube ukwehla kwesisindo okuhlala isikhathi eside. Ukudla okusuthisa kudlala indima ebaluleke kakhulu ekuhlangabezaneni nalezi zinhloso.
Kunalokho, ukuphuza iziphuzo kuphela isikhathi eside akuthathwa njengokuphephile. Kumele kuqashelwe ukuthi akukhuthazwa ukulandela ukudla oketshezi lapho uhlushwa yisifo esingelapheki. Futhi abathathwa njengabaphephile kwabesifazane abakhulelwe noma abahlengikazi.
Ingabe kusebenza ukunciphisa umzimba?
Ukulandela uhlobo oluthile lokudla oketshezi kungakusiza ulahlekelwe isisindo. Njengazo zonke izinhlelo zokulahlekelwa isisindo, ukhiye ukushisa ama-calories amaningi kunalawo owadlayo. Futhi lezi zinhlobo zokudla zivame ukusiza ukuhlangabezana nale mfuneko.
Kepha okuningi akuhloselwe ukuthi kulandelwe esikhathini esizayo. Ngakho-ke, kunengozi yokuthola isisindo esilahlekile ngemuva kokuqeda ukudla oketshezi bese ubuyela empilweni yakho ejwayelekile. Imiphumela yayo ijwayele ukungabi yinde ngoba yenzeke ngenxa yokusikwa okukhulu kwamakhalori afakiwe hhayi ngoshintsho emikhubeni yakho yokudla.
Kodwa-ke, kunokudla oketshezi okungcono kunezinye maqondana nalokhu. Okuphumelela kakhulu futhi okunconyelwe abantu abakhuluphele kakhulu yilabo abasiza ukulawula izingxenye kanye nenani lama-calories ngosuku. Lezi yizinguqulo ezingashisi kangako, ezihlanganisa uketshezi nokudla okuqinile.