Yini Ongayidla Kusihlwa ekudleni? Iziphakamiso Zokudla Kwakusihlwa

Isidlo sakusihlwa ekudleniUma nje ukukhetha okunempilo kwenziwa, kuthinta izinqubo eziningi empilweni yakho, kusukela ekunciphiseni isisindo ukuya ekulaleni ngokunethezeka ebusuku.

"Ukungadli isidlo sakusihlwa ekudleni ingabe buthaka?” Umbuzo ungenye yezinkinga abazama ukwehlisa isisindo bayazibuza. Ngokusho kochwepheshe, ukweqa ukudla akuyona nje ingozi empilweni, kodwa futhi akunconywa ngesikhathi sokunciphisa umzimba.

Ngakho Singakanani isisindo ongasinciphisa ngaphandle kokudla isidlo sakusihlwa? Ngithanda ukukhumbuza labo ababuzayo ukuthi ukweqa ukudla kuphazamisa kakhulu ukwehla kwesisindo somzimba, nokuthi maningi amathuba okuthi udle kakhulu ngemva kokudla osuke ukweqa.

Esikhundleni se isidlo sakusihlwa esilula ekudleni Ukudla nokudla okulungile kungasheshisa inqubo yakho yokulahlekelwa isisindo.

Mangaki amakholori okufanele ngiwadle esidlweni sakusihlwa ekudleni?

Amakhalori: 450-550

Amaprotheni: 25-30 amagremu

I-carbohydrate: 50-75 amagremu

Ushukela: ngaphansi kwamagremu angu-7

Amafutha: 15-25 amagremu

Kulo mbhalo "yini okufanele idliwe ngesidlo sakusihlwa ekudleni?", "Isidlo sakusihlwa kufanele sibe kanjani ekudleni?", "Yini okufanele umuntu ayidle kusihlwa?"  imibuzo izophendulwa futhi "amathiphu wesidlo sakusihlwa" izotholakala ku.

Kufanele Isidlo Sakusihlwa Sibe Kanjani Ekudleni?

Yidla kancane futhi kancane

Uma sibala ama-calories ukuze wehlise isisindo, uzolahlekelwa isisindo uma uthatha ngaphansi kwenani lama-calories okudingeka uwathathe nsuku zonke. Khona-ke kuyadingeka ukunciphisa inani lama-calories ekuseni, isidlo sasemini kanye nesidlo sakusihlwa.

Ukudla kwakusihlwa kufanele kube ukudla okunekhalori ephansi phakathi kokunye ukudla. Amakhalori okulula ukuwashisa ngenxa yomsebenzi wasemini awanikezi kangako kusihlwa futhi ukugaya kucishe kuma. Yingakho kufanele udle ukukhanya futhi kancane kusihlwa.

Yidla imifino kanye nemifino

dinner ukuze ulahlekelwe isisindoKufanele ukhethe ukudla okunomsoco kodwa okunekhalori ephansi. Kulokhu, ubhontshisi obuluhlaza, njll kusuka emifino. udali obomvu noluhlaza ovela ku-legumes, uphizi, ubhontshisi we-haricot Ungadla ukudla. Lokhu kudla kunamaprotheni kanye ne-fiber futhi kunomsoco.

okwesobho

Amasobho, dinner ukuze ulahlekelwe isisindoFuthi kuyisinqumo esihle kakhulu. Ayiminyene ngenxa yamanzi amaningi futhi ayinawo amakholori amaningi. Kunenhlobonhlobo yesobho ongayilungisa emifino kanye nemifino.

udle isaladi

Izinketho zedina ekudleniEnye yezindlela iwukudla isaladi ngokudla okunekhalori ephansi. Yiqiniso, lungiselela ngaphandle kwamafutha ne-sauce.

Ungakhama nje ulamula. Iqukethe imisoco eyengeziwe imifino enamahlamvu aluhlazaKhetha i bese ulungisa isaladi yakho ngokuxuba imifino ehlukene.

Ungacabangi ukuthi isaladi ngeke ikwenze ukhuluphale noma kunjalo. Naka inani. Ukweqisa kwanoma yini kubi.

Khulisa inani lamaprotheni

Isidlo sakusihlwa ekudleniYiba nenye yemithombo yamaprotheni njengenkukhu, inyama, inhlanzi ekudleni kwakho. Ngisho neseluleko esincane kuwe, kwenze umkhuba ukuphuza ingilazi yobisi ngokudla kwakho. Icindezela isifiso sakho sokudla futhi ikuvimbele ekuhlaseleni ukudla. Kanye ne ubisi Iwumthombo omuhle wamaprotheni.

Amaprotheni abalulekile ekudleni okunempilo. Ngokuyigcina igcwele, ibambezela isikhathi sakho sokulamba. Ukwandisa inani lamaphrotheni owadlayo esidlweni ngasinye kwenza kube lula kuwe ukwehlisa isisindo.

udle okusanhlamvu

Isinkwa sikakolweni, esibaluleke kakhulu empilweni, iquinoa ukudla okusanhlamvu okugcwele njenge isidlo sakusihlwa ekudleniUkusetshenziswa kunikeza izinzuzo ezinkulu. Inani le-fiber okusanhlamvu okuphelele lisiza ukulawula ibhalansi yamafutha omzimba. i-magnesium ecebile ngokwemibandela

Yehlisa ama-carbohydrate

Gwema ukudla okunama-carbohydrate alula njengesinkwa, i-pasta, irayisi. Esikhundleni salokhu, ungangeza amaprotheni nezithelo ezinoshukela omncane kumenyu yakho.

Khetha ama-carbohydrate ayinkimbinkimbi njengama-carbohydrate. Banekhalori ephansi kanye nenkomba ye-glycemic.

dla izithelo

Izithelo ziyindlela enhle yokwengeza umbala ne-flavour ekudleni kwakho. Igcwele amavithamini namaminerali amaningi abalulekile empilweni.

Futhi aqukethe inani elihle le-fiber namanzi, angakusiza ukuthi uhlale ugcwele isikhathi eside. Ukudla izithelo kusihlwa ekudleni Kukwenza uzizwe ulula.

Yidla izinhlanzi ezinamafutha kaningi

Uhlobo lwenhlanzi Izinhlanzi ezinamafutha njengezinhlanzi ziphakathi kokudla okunomsoco kakhulu. Ziwumthombo omuhle kakhulu we-omega-3 fatty acids. Ucwaningo luye lwabonisa ukuthi abantu abadla njalo i-omega-3 fatty acids basengozini yesifo senhliziyo, ukuvuvukala okungapheli, nempilo engcono yengqondo.

Isidlo sakusihlwa ekudleni Khomba ukudla okungenani izinhlanzi ezinamafutha amabili ngesonto.  Uhlobo lwenhlanzi, i-mackerel kanti inhlanzi yizinhlanzi ezinamafutha.

Gwema ukuthosa

Uma kubhekwa ukuthi kunama-calories angu-120 kusipuni samafutha, ukuthosa Bala ukuthi mangaki amakhalori adingekayo ukuze ukwenze. Futhi, ukuyithatha ngesikhathi sokudla, lapho ukugaya kuyeka khona, kungaba isimemo sokuzuza isisindo. Isidlo sakusihlwa ekudleni Ungancamela ukugcoba esikhundleni sokuthosa.

Gwema uphudingi

Ukudla ukudla okunoshukela omningi kubangela ukuthi ujwayele ukudla okungenamsoco kakhulu. Yiqiniso, angisho ukuthi kufanele ususe ngokuphelele ushukela empilweni yakho, kodwa unamathele esilinganisweni. Ikakhulukazi esidlweni sakusihlwa, lapho ukugaya kuncipha.

Ungadli izithelo ezomisiwe namantongomane kusihlwa

Lapho umphakathi waseTurkey uphambi kwethelevishini, kufanele kube nokudla okuthile esandleni. Ngokuvamile, sisebenzisa uthango oluyisisekelo noma amantongomane phambi kwe-TV. Amantongomane ve izithelo ezomisiweZiqukethe izakhi ezinhle, ezinomsoco, kodwa ziphezulu kakhulu ngamakholori, futhi ukuzidla kusihlwa kwandisa ama-calories.

Yidla epuletini elincane

Uyakholwa noma ungakholwa, ubukhulu bepuleti lakho buthinta ukuthi udla kangakanani. Kolunye ucwaningo, ososayensi bathola ukuthi abantu abadla amapuleti amakhulu badla ukudla okungama-56% (ama-calories angu-142) ngaphezu kwabantu abadla amapuleti amancane.

Ekuhlaziyeni izifundo ezingu-72, ososayensi bathola ukuthi abantu babedla kakhulu lapho kusetshenziswa izingxenye ezinkulu namapuleti. Umqondo wokudla epuletini elincane uwukuqinisekisa ubuchopho bakho ukuthi usuthi ngokudla okuncane. 

ngoba itiye eliluhlaza

Itiye elihlazaKungesinye seziphuzo ezinempilo kakhulu. Inama-kilojoule aphansi futhi inenqwaba yezakhamzimba nama-antioxidants. Lawa ma-antioxidants asiza umzimba wakho ukuthi ulwe nama-radicals mahhala, okukhonjiswe ukuthi andisa ingozi yezifo futhi asheshise ukuguga.

Itiye eliluhlaza liqukethe i-epigallocatechin gallate (EGCG) kanye ne-caffeine. Lezi zinhlanganisela zisiza ukushisa amafutha ngokusheshisa imetabolism yakho. Ngoba ukudla ngemva kokudla Kungesinye seziphuzo ezikhethwayo.

Gwema iziphuzo ezinoshukela

kuphela isidlo sakusihlwa ekudleniUma ufuna ukuba nempilo enhle, gwema iziphuzo ezinoshukela. Lezi azinazo izakhamzimba ezibalulekile futhi ziyiziphuzo ezinoshukela owengeziwe. Ucwaningo luye lwabonisa ukuthi iziphuzo ezinoshukela zingandisa ingozi yohlobo 2 sikashukela, isifo senhliziyo kanye nomdlavuza.

dla ngokucophelela

Ukudla ngokucabangela kuyithuluzi elinamandla elikusiza ukuthi udle ukudla okunempilo ngomzamo omncane. Kusho ukunaka lokho okudlayo, kungani udla, nokuthi udla ngokushesha kangakanani.

Ngaphezu kwalokho, ucwaningo oluningi lubonisa ukuthi ukudla okunengqondo kungasiza ekunciphiseni isisindo. Nawa amathiphu ambalwa alula angakusiza ukuthi udle ngokucophelela.

– Yidla kancane.

– Hlafuna kahle.

- Gxila endleleni ozizwa ngayo lapho udla - ingabe ulambile ngempela?

- Vala i-TV bese usuka kude nefoni yakho.

Adle ehlezi phansi

Emphakathini wanamuhla osheshayo, abantu bavame ukudla ekuhambeni. Kodwa-ke, ucwaningo luye lwabonisa ukuthi ukudla ohambweni kungathinta ikhono lokucubungula izimpawu zendlala. 

Isibonelo, ucwaningo lwabesifazane abangu-60 luthole ukuthi abantu badla ukudla okuningi nama-calories esewonke lapho bedla behamba.

thatha uhambo

Ukuntuleka kwesikhathi sokuzivocavoca kuyinkinga yangempela, ikakhulukazi kubantu abasebenzayo emhlabeni jikelele. Nokho, ukuvivinya umzimba njalo kubalulekile ukuze uphile ngendlela enempilo.

Eqinisweni, kunobufakazi obuningi obuxhumanisa ukuntuleka kokuzivocavoca umzimba nempilo engeyinhle ngokwengqondo nangokomzimba. ukuzivocavoca ukudla ngemva kokudlaUma ukushiya wodwa, ningakwazi kokubili ukugaya ukudla kwakho futhi nilungise indawo yokulala kahle ebusuku.

Isidlo sakusihlwa ekudleni ngoba ungawenzi amaphutha alandelayo.

- Ungaweqi ama-carbohydrate. Abantu bavame ukucabanga ukuthi bangehlisa isisindo ngokungawadli ama-carbohydrate. Khumbula, ukuvimbela okuthile kwenza kulinga futhi uzozithola usuhlasela ama-carbohydrate ngesikhathi sokuqala.

– Ngokulandela ukudla okunomsoco ngokudla ama-carbohydrate ane-fiber anothe njengezinhlamvu, imifino enesitashi nobhontshisi, uzolawula ukulamba kwakho isikhathi eside.

- Yini nokuthi udla kangakanani isidlo sakusihlwa kubalulekile, kanye nokuthi ukudle nini. Isidlo sakusihlwa kufanele sidliwe ngasiphi isikhathi ekudleni? Ochwepheshe batusa ukuqeda isidlo sakusihlwa amahora angu-3 ngaphambi kokulala. Yize lokhu kuhluka ngokuya ngesikhathi sakho sokulala, ngincoma ukuthi uqedele isidlo sakho sakusihlwa ngehora lesi-8 manje. Uma uyithatha kusenesikhathi, kuzoba lula ngawe ukuthi wehlise isisindo.

– Okudlayo ngesidlo sasekuseni nesasemini nakho kunomthelela ekudleni kwakho kwakusihlwa. Ukuze wenze lokhu, qaphela nalezi zidlo. Ukweqa ukudla okukodwa kuzokubangela ukuthi udle kakhulu kwesinye isidlo. Ikakhulukazi isidlo sasekuseni siwukudla okubaluleke kakhulu kosuku. Ungayeqi noma weqe.

Amathiphu Amancane Okudla Kwakusihlwa Ekudleni

– I-Mint iqeda isifiso sokudla, ngakho xubha amazinyo akho ngomuthi wokuxubha we-mint ngemva kokudla. Ngaphezu kwalokho, ukunambitheka kwe-mint okusele emlonyeni wakho kuvimbela ukulangazelela kwakho ukudla okulula kusihlwa.

Iphunga le-vanilla lithumela izimpawu ebuchosheni ezinciphisa ukulangazelela ukudla okumnandi. Kusihlwa, ungasebenzisa i-lotion enephunga le-vanilla noma ukhanyise ikhandlela elinephunga le-vanilla ukuze uqede ukulangazelela kwakho ushokoledi, uphudingi, u-ayisikhilimu. Ukuphuza itiye le-vanilla nakho kuwumqondo omuhle.

- Ngokwezinye izifundo, ukukhanya okukhanyayo kwenza ufune ukudla ngokweqile ngaphandle kokuqaphela. Khetha ukukhanya okuthambile namalambu e-LED. Ukudla kancane futhi ulahlekelwe isisindo esiningi isidlo sakusihlwa ekudleniUngaba nezidlo zothando ngekhandlela.

Fast Weight Loss Magic Isiphuzo

Kwesinye isikhathi uphuthelwa yisidlo sakusihlwa kakhulu. Uzizwa ungakhululekile futhi uqunjelwe. Isidlo sakusihlwaUma uphuthelwa isilinganiso, iresiphi yesiphuzo engizoyinikeza ngezansi izosebenza.

Ngokwenza kube lula ukugayaKuzosiza ukunciphisa ukuqunjelwa kwakho. Eqinisweni, lesi siphuzo ungasiphuza ngemva kokudla ngakunye, hhayi nje ngemva kwesidlo sakusihlwa. Isiphuzo sinempahla yokulahlekelwa isisindo.

Okokuqala, ungakudli ukudla okuwuketshezi nokudla okuqinile ndawonye. Ngokwesibonelo; Phuza ijusi noma ijusi ihora eli-1 ngemuva kokudla.  Ngoba uhlelo lokugaya ukudla lugaya ukudla phakathi nehora elingu-1. Uma uthatha ukudla okuwuketshezi ngaphambili, wenza kube nzima esiswini sakho.

Uketshezi lugayeka kalula futhi ngokushesha esiswini. Isisu sikhiqiza i-asidi ukugaya ukudla okuqinile. Ngakho-ke, yekani umkhuba wokuphuza iziphuzo nokudla okuqinile ndawonye.

Ngale ndlela, uzolahlekelwa isisindo kalula. Ngakho-ke, le recipe kufanele idakwe ihora elingu-1 ngemuva kokudla. Nansi indlela yokusiza ngokugaya nokuncipha kwesisindo magic isiphuzo iresiphi;

izinto

– 1 isipuni soju

– 1 igrapefruit enkulu

Ukulungiselela

– Okokuqala, sika i-grapefruit phakathi. Hlukanisa i-pulp kusuka kugobolondo ngosizo lwe-spoon. 

– endishini isithelo segilebhisi Faka i-pulp noju bese ugaya nge-blender uze uthole ingxube ye-homogeneous.

– Le ngxube iyisiphakeli esisodwa futhi uyiphuze ngemva kokudla ngakunye.

- JABULELA UKUDLA KWAKHO!