Imikhiqizo 10, okuyinto siyehla kakhulu phansi umzimba

umzimba wakho - kuba heater yangaphakathi ovutha calories ikunika amandla. Njengoba bekhula, umzimba kubambezela. Uma ukudla okungenamsoco, wena zilulaza izinga lokugayeka kokudla emzimbeni nakakhulu. Ukunqatshwa imikhiqizo efana kuzokuvumela ukuba asigweme lesi.

Ukudla soda

Ngakho, minyaka yonke izinga lokugayeka kokudla emzimbeni iba buthaka. Yingakho abantu abaningi bathi ngeminyaka, isisindo, naphezu kweqiniso lokuthi amandla abo awushintshanga. okokunandisa yokufakelwa - lokhu kuyinkinga enkulu ngoba kuthinte amagciwane emathunjini, okubangela ukwanda ezingeni ushukela egazini futhi ngaleyo ndlela kwandisa amathuba wokuthuthukisa Uhlobo II isifo sikashukela nokukhuluphala ngokweqile. Zama ukuphuza amanzi plain. Uma uphuza amanzi anele, ngeke sina ukulimaza umzimba. Uma ngizizwa ngomile, usuvele emzimbeni. Amanzi kungakwenza uzizwe okugcwele udle kancane. Amanzi angabamba ngisho okwesikhashana isheshisa umzimba. Abacwaningi bathola ukuthi abantu ulahlekelwe isisindo babubukhulu ngokwengeziwe, uma ngaphambi kokudla baphuze izingilazi ezimbalwa amanzi. Kulokhu, ukusetshenziswa iziphuzo ezinesoda Ukudla kunikeza nomphumela ohlukile. Okokunandisa kuholele ukudla futhi udale umonakalo omkhulu emzimbeni wakho.

okunama-kilojoule amancane ukudla ngomumo

Abanye abantu bakholelwa ukuthi ukusebenzisa lezi imikhiqizo eqandisiwe nge okungenani kilojoule kungaba umqondo omuhle. Empeleni, lokhu kudla ngeke akusiza ukuba unciphise umzimba, kunalokho, kungaba wehlisa ijubane lokugayeka kokudla. Kufanele udle kilojoule ngokwanele ukuba umzimba ayisebenzi kahle. Ngaphezu kwalokho, e-SEMIS omningi futhi ongaphakeme fibre. Uma usafuna ukudla umkhiqizo lulwimi siphelile, sihlanganise ngayo ubhontshisi. Ngakho uthola fibre namaprotheni, esiza kakhulu ukunciphisa umzimba. Ungengeza futhi imifino ukuze reception yakho ukudla. Sinenkosi amanzi amaningi, okuyinto hydrates umzimba futhi kubangela satiety. Izinyathelo ezinjalo zokuzivikela kuzokuvumela iwukudambisa umphumela ongemuhle lulwimi siphelile futhi banamathele ngokugcwele ukudla okunempilo ngisho nalapho ungakwazi ukuqedela ukupheka.

ongaphakeme amaprotheni Ukudla

Umzimba wakho uchitha amandla amaningi ngesikhathi amaprotheni ukucutshungulwa, ngakho azama ukuyisebenzisa ngesikhathi njalo lapho udla. Ngaso sonke isikhathi uma kufanele ngizame ukudla mayelana amabili kuya amathathu amagremu. Ungase futhi uqale usuku nge Shake amaprotheni. Kulokhu, omthemba akudingeki wesabela ukuthi sinjani isimo sabo lokugayeka kokudla, efanayo ezingeni lelisetulu amaprotheni kusiza ukwakha muscle imisipha, esikhundleni salokho, zishukumisa ukushiswa kilojoule.

ukudla

Ukudla okunempilo akusho kufanele kube ngempela eliphuphile. Izinongo - lena ngenye yezindlela ezingcono kakhulu ukuze ungeze ukunambitheka eziwusizo, imikhiqizo fresh, ngaphandle okwandisa okuqukethwe kwama-kilojoule izitsha. Khumbula, ekudleni akufanele kube sinqumo sesikhashana, kufanele kube ukuthi ukwedlulela kuleso sigaba ukudla okunempilo. Awukwazi ukufeza umgomo wakho uma ungathandi lokho wena udle. Ngaphezu kwalokho, ukusetshenziswa izinongo kuzokusiza yenza i izinga lokugayeka kokudla emzimbeni. Ngokocwaningo olwenziwa, ukusetshenziswa upelepele obomvu kusiza kilojoule emva kokudla uye wakwenza ngokuzimisela. Zama ngokuvamile ukuze ungeze ezihlukahlukene izinongo ekudleni kwakho ngokushesha izinguquko ngalé yakho!

utshwala

Cishe niyazi kakade ukuthi utshwala - lena kilojoule nje ezingenalutho. Kungenzeka ukuthi wena abaqapheli ukuthi kuthinta ngqo ukuthi umzimba. Utshwala ecasula emgudwini wakho wokugaya ukudla, okuyinto Zingaphazamisa ikhono lakho ukuba zikwazi ukuthola izakhi, amaminerali namavithamini kusuka ukudla yokuqothulwa. Zama aphuza itiye eliluhlaza kusihlwa - kungcono ukwesekwa umzimba omkhulu. Ucwaningo luye lwabonisa ukuthi umphumela ephawuleka emini. Utshwala efiselekayo ukuphonsa ithawula, ikakhulukazi ngesikhathi uma uzama ukwehlisa isisindo.

kakolweni

Abanye abantu nozwelo kakolweni kukhona - futhi empeleni isetshenziswa nenamba enkulu yemikhiqizo. Uma umzimba wakho kuyinto ebucayi yokuthi wena udle njalo, bayozibuthela emzimbeni, amasosha omzimba basabela umkhiqizo njengenhlangano umhlaseli. Kubangela ukuvuvukala emathunjini, isibindi, ukulimala namasosha omzimba futhi indlala yegilo, elawula izinga lokugayeka kokudla emzimbeni. Uma usola ukuthi umzimba wakho uyiqonda kahle kakolweni, zama isikhashana ukuyeka futhi ukuhlola ukuthi sizoba ngcono isimo sakho.

ushukela

Cishe uyazi ukuthi ushukela kubi, kodwa ungase uqaphele ukuthi okubangela ukuvuvukala okukhulu. Umzimba ayikwazi ukuyicubungula. Ochwepheshe batusa esiningi mayelana amagremu amabili nanhlanu ushukela ngelanga, kodwa abaningi badle ngaphambi kabili njengoba khulu. Indlela yokulungisa isimo? Uma ufuna amnandi, badle izithelo. Yebo, aqukethe ushukela, kodwa hhayi bagxila njengasezulwini ukudla okwenziwe. Ngaphezu kwalokho, njengoba uzobe ekutholeni fibre, okuyinto ebaluleke kakhulu umzimba, kanye ukuhlanza umzimba. Isithelo iqukethe Antioxidants, amavithamini namaminerali - zonke izinto ezingekho amaswidi abavamile. Yingakho kungcono ukuzisebenzisa kahle. Uma ungakwazi ngokuphelele give up nama-dessert, nomkhawulo shokolethe - libuye libe inzuzo empilweni yakho.

isitashi Okwenziwe

Akuwona wonke ama-carbohydrate kukhona nethonya elifanayo emzimbeni wakho. carbohydrate Okwenziwe, ezifana isinkwa esimhlophe nelayisi elimhlophe akuzona okusanhlamvu lonke. Ziqukethe kungekho fibre futhi cishe akukho umsoco. Kubalulekile ukuzama ukunciphisa ukusetshenziswa carbohydrate kusetshenzwe futhi esikhundleni ukudla carbohydrate ayinkimbinkimbi: okusanhlamvu lonke, imifino, izithelo, okusanhlamvu. Kulokhu, uyozizwa okugcwele amazinga kashukela egazini lakho wena liyoqina. Uma ufuna ukunciphisa umzimba, khetha imifino ngaphandle isitashi - isitshalo seqanda, broccoli, asparagus. Ziyakwazi ephephile kakhulu izibalo, futhi akavumi ukuba noma imuphi umonakalo ukuze umzimba wakho, kunalokho, balandela kuzuzisa ngempela.

Okunamafutha acid omega-6

Ochwepheshe bakholelwa ukuthi ekudleni yomuntu yesimanje kakhulu omega-6 fatty acid. Atholakala yemifino uwoyela, inkukhu, okusanhlamvu kusetshenzwe. Uma bengakuqondi silinganise amafutha nenzuzo-omega-3 emzimbeni ingaqala ukuvuvukala ukuthi ilimaza izinqubo umzimba. Zama ukudla izikhathi ezimbalwa ngesonto, okunamafutha izinhlanzi ezifana salmon noma lenhlanzi. Walnuts kanye imbewu yefilakisi futhi eziningi i-omega-3. Quality amavithamini asikwazi ukuba ngaphansi kuka-isixazululo ezinhle. Zonke lezi zinyathelo kuyosisiza ukuba ngokwemvelo sibhekane ngokuphumelelayo ukuvuvukala, okuyinto kwakuyozuzisa futhi ezingeni izinga lokugayeka kokudla emzimbeni.

yobisi umkhiqizo

Abanye abantu asisakwazi nokugaya esiningi obisi noma i-lactose. Ngenxa yalokhu, ziyaqaphela ukuthi ukusetshenziswa kwemikhiqizo yobisi kubangele ukushisa bese ukuvuvukala. Uma ucabanga ukuthi inkinga yini nokuthi wena ukuthi imikhiqizo yobisi kuthinta izinga lokugayeka kokudla emzimbeni, ukuyeka ubisi njalo esivuna ziyadliwa. Khetha izinhlobo nge-calcium ngaphandle okokunandisa. Calcium kubaluleke kakhulu, ukuntuleka lingaholela a umzimba kancane. Uma ukuhlola uzothola ukuthi imikhiqizo yobisi ingabe umonakalo, uzodinga nomkhawulo ekudleni.