Ngizama ukwehlisa isisindo, sidla ushizi we-cottage ongenacala kuphela kanye nama-yogurts aphansi. Kepha umama wami uyangethusa ukuthi kungabi mqondo ekudleni okunjalo, futhi uma ngize nginciphise isisindo, kungekudala ngizoyithola. Ingabe kunjalo?
UNatalia Sushko.
Umama wakho entweni ethile efanele. Into esemqoka yilapho uhlala ekudleni, kufanele ulinganise ukudla kwakho. Amaprotheni ahlanzekile akhona ekudleni kwakho, kukhona ikhabhoni ngokuphelele. Lokhu akulona iqiniso. Izidingo zomzimba wethu kanye nama-carbohydrate, ngaphandle kwazo kanye nefayibha akunakwenzeka ukwakha ukudla okukodwa. Abaningi bakwenqaba ama-carbohydrate abakholelwa ukuthi baqukethe kuphela ukubhaka, isinkwa kanye nesiphazamiso. Ngaphandle kwalawa ma-carbohydrate, thina, ungenza ngaphandle kwalawa ama-carbohydrate. Kepha ama-carbohydrate aqukethe i-fiber okudingeka kakhulu ekutholweni kwethu kuqukethwe imifino nezithelo. Ikakhulu iningi labo entanjeni, iklabishi, iklabishi broccoli, isithombo, isithombo. Umzimba wethu udinga i-fiber, njengoba idonsa ushukela owengeziwe. Ngokudla okulinganiselayo, isilinganiso samaprotheni, amafutha nama-carbohydrate kufanele abe ngu-1: 1: 4 (1 kuye ku-4 kuye ku-4). Lokho wukuthi, ukuzitholela ukudla, ukudla nje ukubala malini ngosuku odla amaprotheni, amafutha nama-carbohydrate. Ngaphezu kwalokho, cishe amaphakheji ayo yonke imikhiqizo, imininingwane inikezwa njengale protein yomkhiqizo, amafutha nama-carbohydrate.
Ngilahlekelwe isisindo, ngokusobala kusuka kokuhlangenwe nakho. Kepha manje sengikhathazeke kakhulu ngombuzo wokuthi ungasindisa kanjani lesi sisindo esijwayelekile?
Old
Kuyadingeka ukuthi imodi yamandla anqunyelwe yile: ibhulakufesi, isidlo sasemini, isidlo sakusihlwa. Kudingekile kathathu noma kane ngosuku. Ngalokho ngenxa yetafula, kuyadingeka ukusukuma ngaphandle kokubhekisa, kepha kunalokho, kunomuzwa wendlala elula. Sekukonke, amakhalori aphelele ngosuku akufanele angeqi ama-kilocalories angama-2180-2000. Kuyadingeka ukuphuza okuningi, hhayi ngaphansi kwama-1.5-2 amalitha ngosuku.
Ngiyazi ukuthi umuntu udinga amaprotheni, aqukethe inyama, kepha angikwazi ukwenza inyama noma inyoni. Kumele ngenzeni?
Svetlana poroshon
Amaprotheni nawo aqukethe izinhlanzi, kukhona amaprotheni emifino - ubhontshisi, peas, soy. Cishe kunoma iyiphi iphalishi ungathola amaprotheni. Ungasebenzisa futhi imikhiqizo yobisi - ushizi we-cottage shizi, iyogathi, kefir, ukhilimu omuncu.
Uma unemibuzo, sibalindele ku: [email protected].
Bazophendulwa ngochwepheshe bezinkolo, izazi zokusebenza kwengqondo, odokotela.