Masinyane yenza ukubhuka, ukudla okunengqondo akuhlangene nokudla. Lokhu kugcina kusho okuhlukile (kaningi kunesikhashana) noma yimiphi imikhiqizo nenhlanganisela yazo ekudleni ukuze uthole umphumela othile, ikakhulukazi, ukunciphisa umzimba. Ukudla okunengqondo kukuvumela ukuthi ulondoloze umphumela otholwe, futhi izimiso zalo kufanele zibhekwe kukho konke impilo.
Ayikho imikhiqizo enqatshelwe
Imvamisa, kungafakwa ngokuphelele ekudleni kuyinto oyithandayo, kepha umkhiqizo ophakeme wekhalori, ubeka engcupheni yokubhekana nesidingo se-neurotic kuyo. Ngokuhamba kwesikhathi, ukwephuka akunakugwenywa lapho udala inani elimangalisayo lomkhiqizo onqatshelwe.
Kepha kulo mthetho kukhona okuhlukile - uma ukhombe izinga eliphakeme lokuncika kokudla kulezi zidakamizwa zokudla: ushukela ocwengekile, amafutha nosawoti. Kulokhu, ukusetshenziswa kwazo kufanele kuncishiswe - cishe ngo-120-150 kcal ngosuku.
Ukuhambisana neCloric Corridor
ICorridor Calorie iyimingcele yomuntu ngamunye yokuqukethwe kwe-caloric kokudla kwansuku zonke, okumele kulandelwe ukulondolozwa kwesisindo. Ikhalori Corridor ingaphakathi kwe-PLUS-MINSUS 150 KCAL ngezidingo zekhalori yansuku zonke. Isibonelo, owesifazane unokwanda okuphakathi nobudala obusebenza ehhovisi, leli nani lingaba ngo-1750- 2050 kcal. Akunconywa ukuthi ungayibukela kanjani umthambo ophansi wale corsedor, futhi ubusise phezulu. Ngokudla okuphansi kakhulu kwekhalori (500-700 kcal), isilinganiso se-metabolic ehla. Ngokudla okufushane, umsebenzi we-gend yegilo ucindezelwe, ama-hormone azoxhasa izinqubo ze-metabolic ezingeni elithile. Ipulangwe eliphakeme lale Corridor linemibandela ngokwanele, kepha uma uhlala "egxumela" ngenxa yalokho, kufanele ucabangele kabusha isikhathi sakho sokudla nokudla. Uncamela imikhiqizo oyithandayo futhi ngasikhathi sinye inikeze umuzwa we-satiety.
Ukudla kwe-Fractional: ikhefu phakathi kokudla kwasemini - amahora ama-4, futhi ebusuku amahora angama-10-16
Ngubani otusa ukudla izikhathi ezi-5-6 ngosuku. Yini exhunywe nayo? Lapho kunciphisa inani lokudla kokudla emzimbeni kuqongelela i-grethin ye-hormone, evusa ukwehla kwezinga le-metabolic futhi lithuthukise umuzwa wendlala. Kuqala ukukhiqizwa uma ikhefu lokudla ukudla phakathi nosuku amahora angaphezu kwangu-4,5, futhi ebusuku - amahora angaphezu kwayi-12.
Ukunciphisa inani lokudla kokudla nakho kungadala ubuhle obungalawulwa. Ama-pulses akhiqizwa ebuchosheni lapho wehlisa amazinga kashukela wegazi. Kuyasishukumisela ukuthi sidle noma yini. Uma sivimba umuzwa wendlala, "ukunqoba okulambile" kuqongelela. Ngemuva kwalokho, bathululelwa ezikhathini ze-Jora ezingalawulwa, okungenakwenzeka ukulwela nobani amandla okucabanga. Ngemuva kwakho konke, akunakwenzeka ukuthonya izinga le-glucose.
Ekudleni ngakunye, hlanganisa amaprotheni, izinto ezidingekayo zamafutha nama-carbohydrate ayinkimbinkimbi
Ngenxa yalokhu, uzothola inani elanele lamandla (amafutha), nomqondo omude we-satiety (ama-carbohydrate ayinkimbinkimbi), futhi usekele imetabolism (amaprotheni) ngejubane elihle. Lesi silinganiso sokudla kwasekuseni sibaluleke kakhulu. Ikakhulu, uma ukhetha phakathi kwe-oatmeal evamile ne-omelet enesaladi yemifino emisha, eboshwe ngamafutha omnqumo, kuzoba ngcono ukuyeka enguqulo yesibili.
Kunciphisa inani lemikhiqizo yobisi
Ukungabekezeleli kokudla kulabo noma eminye imikhiqizo kuvame ukuba imbangela yokuthola isisindo noma ukuthuthukiswa kwezifo ezihlobene nobudala. Kukholakala ukuthi ukungabekezelelani kwe-lactose, okuqukethwe emikhiqizweni yobisi, ngezinga elithile noma elinye liphathelene nabo bonke abantu ngemuva kweminyaka engama-22. Lokhu kungenxa yokuthi inani le-enzyme ye-lactose enzyme emzimbeni liyancipha. Ngaphezu kwalokho, izifundo zeminyaka yamuva ziphakamisa ukuthi emikhiqizweni yobisi kukhona okuthiwa yi-insulin ukukhula factor - I-IFR-1-Molecule, engaqala ukwenziwa kwe-endocrine (i-autommune, ushukela we uhlobo lokuqala).
Yini engalulekwa kuleli cala? Ngokufanelekile, kufanelekile ukwenza ukuhlolwa kokudla ukudla. Uma kungekho kungenzeka, khipha imikhiqizo yobisi izinyanga ezimbalwa kusuka ekudleni kwakho. Ukuphawula ukuthuthukisa isimo saso ukwanda kwezwi, amandla, - zama ukungasebenzisi kabi ubisi. Sebenzisa imikhiqizo esekelwe kulo izikhathi ezi-1-2 ngesonto ngamanani alinganiselayo.
Ngemuva kokulingana okulungile kokusetshenziswa kwansuku zonke kwamaqembu athile wemikhiqizo
Landela lokhu kuncoma kuzoba lula kakhulu uma uqonda ukuthi amaphesenti angubani okuqukethwe kwansuku zonke kwe-caloric kufanele kube uhlobo oluthile lwemikhiqizo.
- Amafutha emifino angama-20% namafutha (amafutha);
- 10% imbewu namantongomane (amafutha + amaprotheni);
- 15% amaprotheni ezilwane (amaprotheni);
- Amaprotheni wemifino ayi-10% (amaprotheni);
- 20% hhayi imifino enesitayela (ama-carbohydrate);
- I-10% izithelo namajikijolo (ama-carbohydrate);
- 5% imifino starachy (ama-carbohydrate);
- 5% onke okusanhlamvu (ama-carbohydrate);
- I-5% ubhontshisi (ama-carbohydrate + amaprotheni).