Ingabe Ukudla Okungenamsoco Kunempilo? Yiziphi Izidlo Ezinempilo?

Ukudla okulula ukudla okunisela umlomo kubantu bayo yonke iminyaka kanye nokubaleka kancane phakathi kwezidlo ezinkulu. 

Kunemibono ehlukene mayelana nokuthi "ingenacala noma iyingozi", abanye bathi iyadingeka, kanti abanye bathi akufanele idliwe ngoba ayinampilo. Isicelo "ingabe ukudla okulula okunempilo noma okungenampilo", "ukudla kanjani ukudla okulula kwe-dieters", "yini ukudla okulula" izimpendulo zemibuzo yakho...

Kuyini ukudla okulula, kungani abantu bedla?

Ukudla ukudla noma isiphuzo phakathi kokudla kusho ukudla okulula. Ukudla okulula, esingakubiza nangokuthi ukudla okulula, namuhla kuqukethe ukudla okugayiwe kanye nekhalori ephezulu njengama-chips nama-snacks.

Kungakhathaliseki ukuthi esibathandayo banempilo noma cha, ukudla okulula kusho ukudla phakathi kokudla. Ukulamba kwakho okukushayelayo, futhi izici ezifana nendawo yasendaweni, isimo somphakathi, isikhathi sosuku nokutholakala kokudla kunethonya.

Eqinisweni, ngisho nalapho abantu bengalambile, bangakwazi ukudla ukudla okuvamile lapho ukudla okumnandi kuseduze. Ocwaningweni, lapho abantu abakhuluphele nabakhuluphele bebuzwa ukuthi kungani bethanda ukudla okulula okungenampilo, impendulo evamile yayiwukuthi; ukuyenga kokudla namandla aphansi abawazwa ngemva kokulamba.

Ngakho-ke, isifiso sokudla kanye nokudla okunempilo okuthandwayo kuyehluka ngokuphelele kumuntu nomuntu. 

Ingabe ukudla okulula kuyasheshisa imetabolism?

Ukudla phakathi kokudla noma ukudla njalo emahoreni ambalwa, isheshisa imetabolism kuthiwa. 

Olunye ucwaningo lwaphenya ngokushiswa kwekhalori kwamaqembu amabili adle ukudla okubili nesikhombisa. Amaqembu amabili adle inani elilinganayo lamakholori futhi awatholanga mehluko enanini lamakholori awashisile.

Akulungile ukucabanga ukuthi ukudla njalo emahoreni ambalwa noma ukudla okulula phakathi kokudla kuzosheshisa imetabolism. Ucwaningo lubonisa ukuthi lesi simo asinawo umthelela kumetabolism.

Ukudla okulula kuthinta kanjani isifiso sokudla nesisindo?

Ucwaningo lubonisa ukuthi ukudla okulula kuyasiza ekunciphiseni indlala. Nokho, lokhu kuyahlukahluka kumuntu nomuntu kanye nohlobo lokudla okulula.

Nakuba ukudla okulula okunothe nge-carbohydrate kubangela ukuthi amazinga e-insulin ahlale ephezulu futhi egcwele amakhalori, ukudla okulula okunamaprotheni kuyaphumelela ekulawuleni ukudla. Ngakolunye uhlangothi, ukudla okulula okungenampilo nakho kungabangela ukukhuluphala.

Ingabe ukudla okulula kuyawuthinta izinga likashukela egazini?

Abantu abaningi bacabanga ukuthi kudingeka badle kaningi ukuze bagcine amazinga kashukela egazini ezinzile. Nokho, lokhu akunjalo ngaso sonke isikhathi.

Ocwaningweni lwango-2014 lwabantu abanesifo sikashukela sohlobo 2, labo abadla ukudla okubili okukhulu ngosuku babenezinga eliphansi likashukela egazini, behlisa ukuzwela kwe-insulin, futhi behla emzimbeni kunalabo abadla ukudla okuyisithupha ngosuku.

Kolunye ucwaningo, akukho mehluko emazingeni kashukela egazini phakathi kweqembu elidle ukudla okuthathu ngenani elifanayo lokudla kanye ne-snack phakathi kokudla.

Akufanele kukhohlwe ukuthi inani kanye nohlobo lwe-snack esetshenzisiwe nalo lubalulekile kushukela wegazi. Ukudla okulula okune-fiber, okune-carb ephansi, okunesifo sikashukela noma esingenaso ushukela egazini futhi inomphumela omuhle emazingeni e-insulin. Ukudla okulula okunamaprotheni kuthuthukisa ukulawula ushukela wegazi nakakhulu.

Ukudla okulula kuvimbela ukuhlasela ukudla

Ukudla okulula kungase kungabi usizo, ikakhulukazi kulabo abazama ukwehlisa isisindo. Kodwa kungavimbela abanye abantu ekuhlaseleni ukudla, ngomqondo ongokomfanekiso, njengezimpisi ezilambile.

Ukudla okulula phakathi kokudla okubili kungavimbela ama-calories engeziwe ukuthi athathwe ngesikhathi sokudla. Kuyasiza ukugcina izinga lendlala, ikakhulukazi ngezikhathi lapho izikhawu phakathi kokudla zizoba zinde. Kodwa ngaphansi kombandela wokuthi ukhetha ukudla okulula okunempilo.

Amathiphu Okudla Okunempilo

Inani lokudla okulula

Umthamo wokudla owudlayo ngesikhathi esisodwa akufanele udlule amagremu angama-200 futhi kufanele ufake okungenani amagremu ayi-10 amaprotheni.

imvamisa

Ukuvama kokuphuma kwakho emini kuncike ekusebenzeni komzimba okwenzayo nokuthi singakanani isikhathi esikhona phakathi kokudla okuyinhloko. Uma usebenza kakhulu, kufanele udle izikhathi ezingu-2-3 ngosuku, uma ungumuntu ohlezi, kufanele udle kanye noma ungawudli nhlobo.

Ukuphatheka

Uma uhamba, emsebenzini noma uma uphuma, yidla ukudla okudlayo futhi uqiniseke ukuthi uhamba nakho.

Ukudla okufanele

Ukudla okulula okucutshunguliwe noma okunoshukela omningi kukunikeza amandla isikhashana, kodwa kukwenza uzizwe ulambile futhi ngemva kwamahora ambalwa.

Ukudla Okunempilo Okunekhalori Ephansi

Kuningi ukudla okulula emakethe okuzovusa isifiso sakho sokudla, kodwa khumbula, ukudla kwangempela kungcono kakhulu. Njengoba kufanele kube ekudleni kwakho, okunye ukudla okudlayo kufanele kube nemithombo yamaprotheni. Ngokwesibonelo; ushizi, amaqanda abilisiwe, njll.

Ngaphezu kwalokho, ukudla okulula okune-fiber ephezulu efana nama-alimondi namakinati kukwenza ungalambi futhi udle kancane esidlweni esilandelayo. Nansi imibono embalwa ye-snack enempilo:

– Ushizi wezintambo

– Imifino noma izithelo

– Amantongomane

- I-yogurt

- Ushokoledi omnyama

- Iqanda elibilisiwe

- Iminqumo

- Okusele ngobusuku bangaphambilini

 okungenamsoco Amathiphu Okugwema Ukudla okulula

Lapho sihlezi phambi kwe-TV noma ikhompuyutha, sidinga isiphuzo noma ukudla okulula. Ikakhulukazi labo abadlayo kufanele bagweme ukudla okulula okunjengama-chips, amaswidi, amabhisikidi namakhukhini, njengoba kungenampilo futhi kuwumthombo wama-kilojoule angenalutho.

Ukudla okulula okuthengiswa njengamakhalori aphansi ezimakethe akusizi ngalutho ngaphandle kokulayisha amakhalori angenalutho nangenasidingo.

Ukuqeda ukudla okulula (ikakhulukazi okungenampilo) ku-dieters kwenza kube lula ngabo ukwehlisa isisindo. Yini ongayenza ukuze uvimbele umkhuba wakho wokudla ukudla okungenamsoco?

ngena endlini yokugezela

Gcwalisa amanzi bese uhlala emanzini ashisayo ihora elingu-1. Amanzi ashisayoikhulula izifiso zakho zokunethezeka.

Gcina izandla nengqondo yakho imatasa

Uma umatasa, ukulangazelela kwakho ukudla okulula kuyafiphala. Futhi, ukuba matasa kuyindlela engcono kakhulu yokudla kancane.

thatha uhambo

Ukuhamba kancane kuyisizathu esihle sokusuka ekhishini. Ukuhamba emoyeni omusha kondla umphefumulo futhi kukhulisa ukugcwala komzimba.

xubha amazinyo akho

Ngemuva kokuxubha, isifiso sokudla okulula siyanyamalala. Uma ukhetha umuthi wokuxubha we-mint, ukudla kwakho kuzokwehla.

Ngeziphuzo ezinempilo

Kunciphisa isifiso sokudla itiye elingenashukela. Ungangeza inani elincane lesinamoni engilazini yamanzi futhi uphuze ikhofi eline-decaffeinated. Iziphuzo ezishisayo zinciphisa nesifiso sokudla.

aphefumulele phezulu

Ukuzivocavoca umzimba okufana nemidlalo kukwenza uzizwe nomdlandla futhi kuqede isifiso sokudla.

phuma elangeni

Ukukhanya kwelanga kushintsha isimo, kusebenze izinzwa zakho. Uma usendaweni enelanga futhi uthola umoya ohlanzekile, uzofuna ukudla kancane. Futhi, ukukhanya kwelanga kuyi-booster metabolism.

Landela isigqi somculo

Ukulalela nokudansa umculo kuyindlela enhle yokuzigcina ujabule. Uzoshisa nama-calories ngoba uzobe uhamba.

cambalala

Ukulala kuqeda isifiso sakho sokudla. Ukulala kungenye yezihluthulelo zokunciphisa umzimba.

idla ngokwanele

Ungakweqi ukudla bese uzama ukudla okwanele ezidlweni ezintathu ezibalulekile. Indlala izokuhlupha usuku lonke uma ungakudli ukudla okunomsoco. Khetha ukudla okudala umuzwa wokusutha esiswini, njengama-apula, amawolintshi, izaqathi.

ungabuki i-tv

Ukudla okulula kuvame ukudliwa lapho uphambi kwe-TV. Futhi, izikhangiso zikukhuthaza ukuba udle. Uma kufanele ubukele i-TV, hlala umatasa ngenkathi ubuka futhi ushintshe izikhangiso.

Cabanga ngalokho ozokuthenga

Ngaphambi kokuthenga i-chip noma ushokoledi, yima futhi ucabange umzuzu. Kulo mzuzu, zibeke phambi kwesibuko. Ingabe usukulungele ukubona izindleko zalokho okudlayo ngempela esibukweni?

Lungiselela uhlu lokuthenga

Thatha izinyathelo zakho zokuqapha futhi ulungise uhlu ukuze imakethe ingakukhangi. Susa ukudla okungenamsoco okufana nama-chips, ushokoledi, ama-wafers, namantongomane ohlwini lwakho.

Uma uya emakethe, hlala kude namaphasishi ngokudla okulula. Thatha imigwaqo emazombezombe ukuze ugweme ukusondela kuleyo ngxenye.

gcina umlomo wakho umatasa

Hlafuna ushingamu ongenashukela ukuze ugweme ukudla ngokweqile noma ukuhalela amaswidi ngemva kokudla.

Nikeza imiklomelo njalo nje

Ukuvinjelwa kuyalinga futhi kunokukhanga okunamandla. Ngakho qiniseka ukuthi uziklomelisa kanye ngesonto. Ngakho awuphuli ukuvinjelwa kaningi.

Ngenxa yalokho;

Kulabo abangakwazi ukuhlala isikhathi eside bengadlile futhi abathatha isikhathi eside phakathi kokudla okuyinhloko, kungcono ukukhetha ukudla okulula kunokuhlasela ukudla okuyinhloko. Uma nje ukudla okulula kunempilo, kunjalo.

Ukudla okulula kuyisinqumo somuntu siqu. Kodwa iseluleko sami kuwe ukuthi uma ulandela uhlelo lokudla, susa ukudla okulula empilweni yakho noma ukunciphise. Ngoba ukudla okungaphezu kokuthathu okuyinhloko ngosuku ukunciphisa umzimba kwenza kube nzima ukwehlisa isisindo.