Ngokukhawuleza yenza ugcino, ukutya okunengqondo akunanto yakwenza nokutya. Elokugqibela lithetha ngokungafaniyo (rhoqo ngaphezulu kwethutyana) nayiphi na imveliso kunye nokudityaniswa kwabo ekutyeni ukuze kufuneke iziphumo ezithile, ngokukodwa, ukunciphisa umzimba. Ukutya okunengqondo kukuvumela ukuba ugcine iziphumo ufunyenwe, kwaye imigaqo yayo kufuneka ibonwe kubo bonke ubomi.
Akukho ziveliso zivunyiweyo
Rhoqo, ngaphandle kokutya ngokupheleleyo kukutya, kodwa imveliso ephezulu, kodwa i-calorie ephezulu, umngcipheko wokujongana nemfuno ye-neuroun kuyo. Kungekudala, ukwahlukana akunakuphepheka xa unesidima esimangalisayo semveliso engavumelekanga.
Kodwa kulo mthetho ungaqhelekanga - ukuba uchonge umgangatho ophezulu wokuxhomekeka ekuthiwa kukubizwa ngokutya okubizwa ngokuba ziziyobisi ezibiweyo: Iswekile ehlaziyiweyo, amafutha kunye nezityu. Kule meko, ukusetyenziswa kwabo kufuneka kuncitshiswe-malunga ne-120-150 kcal ngosuku.
Ukuthotyelwa kweCaloric Corridor
I-Corririr Calorie yimida nganye yomxholo wekhefu yokutya kwemihla ngemihla, ekufuneka ilandelwe ukugcina ubunzima. I-calorie pagerir iphakathi kwi-plus-thabatha i-150 kcal ngeemfuno zemihla ngemihla zekhalori. Umzekelo, ibhinqa linomndilili wokukhula kunye nobudala osebenza eofisini, eli xabi linokuba li-1750-2050 kcal. Akucetyiswa ukuba ungayikhathaleli indlela engezantsi yale meko, kwaye ugqithisele ngaphezulu. Nge-calorie yokutya okuphantsi kakhulu (500-700 kcal), iqondo le-metabolic. Ngokutya okunqabileyo, umsebenzi we-Hitland ucinezelwe, iihomo ezine zixhasa iMetabolic nkqubo kwinqanaba elithile. Iplanga eliphezulu yale meko linemiqathango ngokwaneleyo, kodwa ukuba uhlala 'tyibilika ngaphandle' ngenxa yoko, kuya kufuneka uphinde uphinde ufunde ukutya kwakho nokutya okutyayo. Khetha iimveliso ozithandayo kwaye kwangaxeshanye zinike imvakalelo yokuva.
Ukutya okuqhelekileyo: ikhefu phakathi kwezilwanyana zexesha-iiyure ezi-4, kwaye ebusuku iiyure ezili-10 ukuya kwezi-12
Ocebisayo ukuba atye izihlandlo ezingama-5-6 ngosuku. Inxibelelana nantoni? Xa kuncitshiswa inani lezilwanyana zokutya emzimbeni eqokelela ihormoni iGrethin, eyenza ukuncipha kwenqanaba lemetabolic kunye nokongeza imvakalelo yendlala. Iqala ukuveliswa ukuba ikhefu lokutya ngaphakathi kosuku olungaphezulu kwe-4,5 iiyure, kwaye ebusuku - ngaphezulu kweeyure ezili-12.
Ukunciphisa inani lokutya ukutya kunokubangela i-gluttony engalawulekiyo. Iipulses ziveliswa kwingqondo xa inciphisa amanqanaba eGlucose yegazi. Isikhulisa ukuba sitye nantoni na. Ukuba sivinjelwe imvakalelo yendlala, "iimpembelelo" zokulamba ". Emva koko, bathululelwa kwizinto zokungathinteleki kukaJera, ekungekho nto kuye akunakwenzeka kuye ukulwela amandla okucinga. Emva kwayo yonke loo nto, akunakwenzeka ukuba iphembelele kwinqanaba leglucose.
Kwisidlo ngasinye, dibanisa iiproteni, izinto eziyimfuneko ze-fat kunye ne-carbohydrate entsokothileyo
Enkosi kule, uyakufumana inani elaneleyo lamandla (amafutha), kunye nemvakalelo ende (i-farbohydrate), kwaye ixhase imetabolism (iiprotein) ngesantya esihle. Lo mlinganiso wesidlo sakusasa ubaluleke kakhulu. Ngokukodwa, ukuba ukhetha phakathi kwe-omele yesiqhelo kunye ne-omelet enesaladi yemifuno emitsha, ibotshwe ngeoyile yomnquma, kuya kuba ngcono ukumisa kwinguqulo yesibini.
Ukunciphisa inani leemveliso zobisi
Ukunganyamezelani kokutya kwezi okanye ezinye iimveliso zihlala ziba ngunobangela wokuzuza ubunzima okanye ukuphuculwa kwezifo ezinxulumene nobudala. Kukholelwa ukuba ubugqirha base-lactose, okuqulathe kwiimveliso zobisi, ukuya kwinqanaba elinye okanye enye inkxalabo kubo bonke abantu emva kweminyaka engama-22. Oku kungenxa yokuba isixa senani le-enzyme e-Enzyme emzimbeni liyancipha. Ngapha koko, izifundo zakudala ziphakamisa ukuba kwiimveliso zobisi kukho into ebizwa ngokuba yi-Insulin ukukhula-i-IFR-1-molegical, i-Autografical, i-EndographE uhlobo lokuqala).
Yintoni enokucetyiswa kule meko? Ngokufanelekileyo, kufanelekile ukwenza uvavanyo lokunganyamezelani kokutya. Ukuba akukho nto inokwenzeka, ayibandakanyi iimveliso zobisi kwiinyanga ezimbalwa ekutyeni kwakho. Ukungaphuli kukuphucula imeko yawo kukonyuka kwethoni, amandla, - zama ukungasebenzisi gadalala ubisi. Sebenzisa iimveliso ngokusekwe akusekho ngaphezulu kwe-1-2 ngeveki kwizixa eziphakathi.
Ukulandela ubungakanani obuchanekileyo bokusetyenziswa kwemihla ngemihla kwamaqela athile eemveliso
Landela le cebiso liya kuba lula kakhulu ukuba uyayiqonda le pesenti yomxholo wekhalori yemihla ngemihla kufuneka ube luhlobo lweemveliso.
-I-20% ioyile yemifuno kunye nentlanzi enamafutha (amafutha);
-I-10% yembewu kunye namantongomane (amanqatha +);
Iiproteni ze-15% (iiproteni);
-I-10% yeeproteni zemifuno (iiproteni);
I-20% ayiyiyo imifuno enesitatshi (i-carbohydrate);
-I-10% yeziqhamo kunye namajikijolo (i-carbohydrate);
-I-5% yemifuno enesitatshi (i-carbohydrate);
-I-5% ingqolowa yonke (i-carbohydrate);
I-5% imbotyi (i-carbohydrate + iproteni).