Okokuqala, ake sikhulume hhayi ngokudla kokwelapha okuhambisana nanoma yiziphi izifo, kepha mayelana nokudla okuthiwa yimfashini. Ngokuvamile, bonke bangenanjongo ngokuphelele, ngoba bafushane: isikhathi esincane, abantu bazama ukuxazulula izinkinga zabo ezikhuluphele.
Ngabe lesi sisindo ngokweqile sivela kuphi? Isikhathi eside - kukho konke impilo - umuntu akulungile. Ngenxa yalokhu, kukhona ukusatshalaliswa kokudla okungalungile: Umuntu uthatha amakhalori angaphezu kwalokho ongakwazi futhi unesikhathi sokushisa phakathi nosuku. Ukuhlala ekudleni okulandelayo kwemfashini, silungisa okuthile okulungile, silungisa okuthile, kepha lapho ukudla kuphela, siphinde sibuyele ekudleni okweqile kanye nokusebenzisa ngokweqile amakhalori. Ngakho-ke, kuyadingeka ukuxazulula inkinga ngaphandle kokudla okufushane, kepha ngokujwayelekile kokudla kwayo kanye nebhalansi yebhalansi kwinombolo yansuku zonke yamakhalori adliwe futhi ashiswe.
Yikuphi ukulimala kwalokhu okubizwa ngokuthi yimfashini ukudla? Bonke, ngandlela thile, noma enye, zihambisana nomkhawulo oshiwo noma ngaphandle kokudla kwemikhiqizo eminingi. Kuholelani? Eqinisweni lokuthi umzimba uphuthelwa inani elikhulu lamavithamini kanye namaminerali. Futhi ngesikhathi sokudla okunzima okusheshayo silahlekelwa inani elikhulu lamanzi. Noma yimuphi umkhawulo onzima ekuthobeni umzimba wethu ubona njengengcindezi enkulu esongela ukufa kwangempela. Ngakho-ke, indlela yokuvumelana nezimo yethulwa emzimbeni. Ukuvumelana nengcindezi, umzimba wehlisa izinqubo ze-metabolic. Ngokusho kocwaningo, vele kumaviki okuqala ama-2-3 wokudla okunzima, umzimba wehlisa imetabolism ka-30-40%. Ngakho-ke, amakhalori ashiswa kancane kakhulu, futhi ukusebenza kahle kokushiswa kwamafutha kuncishiswa kakhulu.
Kungani ukwehla kwe-metabolism? Kukhona inkomba, okubizwa ngokuthi yi-Basic Exchange, enquma inani eliphansi lamakhalori adingekayo umsebenzi obalulekile womzimba. Kungamakhalori angaba ngu-1,200 kwabesifazane kanye namakhalori angama-1500 amadoda, kuya ngesisindo somzimba. Lapho inani le-calorie elidliwe lehliswa ngezansi kwesikhombisi esikhulu sokushintshana, umzimba uzonikeza isibonakaliso ebuchosheni bokuthi kukhona usongo empilweni. Ngakho-ke, ukuze ulondoloze, kuqala ukwehlisa ukunciphisa izinqubo ze-metabolic ukuze usebenzise ikhalori elincane ngangokunokwenzeka. Futhi isilinganiso sokugeleza sincipha kakhulu.
Ukudla kugcina kanjani? Imvamisa, umuntu ubuyela ekudleni kwawo okujwayelekile, kanye nesisindo esasilahlekile ngokushesha sithola futhi.
Izifundo e-United States zikhombisile ukuthi cishe bangama-98 abantu abangu-100, abahlala ekudleni okunzima, bathola isisindo sabo sokuqala ngemuva kokuphela kwakhe, futhi abaningi bathole isisindo esingaphezu kokudla ngaphambi kokuqala. By the way, lo mgomo usetshenziswa ngempumelelo ekuyenihweni kwezilwane. Ngaphambi kokuvumela izinkunzi ukuba zihlale, zibagcina badla, cishe balambele. Futhi ngesonto noma ezimbili ngaphambi kokugqoka inyama, izinkunzi ziqala ukugcwalisa kabusha ngenkuthalo. Ngemuva kwalokho, bathola kakhulu isisindo futhi bakhulu kunokudla ngaphambi kokuqala.
Omunye wabacwaningi basebenzise lo mgomo ngokusebenza namagundane: Washintshana nezikhathi zokudla okuqinile - amasonto ama-2 - ngokudla okujwayelekile. Njengomphumela wokuhlolwa, i-rat yengezwe phakathi.
Kwenzekani emsebenzini wobuchopho ngesikhathi sokudla okuqinile? Ingqondo inikwa amandla yi-glucose. Ngesikhathi sokudla, inani lamakhalori adliwa, ama-carbohydrate, futhi ubuchopho baphuthelwa yizakhi zomzimba obukhulu. Ngokwezifundo zengqondo, inhloso yazo kwakuwukuhlola ukunakwa, ukubhema kanye nezinga lokuphendula, kulezo zifundo ezazihleli ekudleni okuqinile, ukusebenza kahle kwengqondo kwawa ngo-30-40%.
Kungani ekugcineni kokudla kukhona ukubuyela kwesisindo sokuqala noma ngaphezulu kwawo? Iqiniso ngukuthi ngesifiso sethu sokudla kanye nomqondo wokugcwaliswa kwe-saturation kuphendulwa yi-hormone leptin, ekhiqizwa yizicubu ezinamafutha. Futhi isebenza ngale ndlela: Uma sithola umsoco okwanele, ungqimba lwethu lwamafutha cishe lusesimweni esijwayelekile, kwavela inani elanele le-hormone futhi ubuchopho buthola isiginali yokugcwaliswa. Uma sishisa ngokuzithandela amanoni, sinciphisa isisindo, khona-ke le Hormone ikhiqiza okuncane kakhulu, futhi labo abahleli ekudleni babhekene nomuzwa oqhubekayo wendlala. Lesi yisimo esingapheli esingashabalali ngisho nangemva kokudla. Ngakho-ke, akusizi ngalutho ukubhekana ne-physiology - umzimba uzophumelela noma kunjalo. Futhi abantu, ukuphuma ekudleni, qala kakhulu.
Uma sikhuluma ngendlela enjalo njengendlala, kunzima kakhulu kunokudla. Ngakho-ke, zonke izinqubo eziye zachazwa ngaphambili, ngenxa yendlala, zikhula kakhulu.
Ukufingqa le ndatshana, singasho ukuthi ukudla nokubulawa yindlala akufanele kunciphise isisindo, kepha ukuze sikuthole.
Ngakho-ke, umthetho ungowesibili: okuqukethwe kwakho kwansuku zonke kwe-caloric akufanele kufihlwe ngaphansi kwamakhalori ayi-1500.