Ukudla eliphumelelayo kwesisindo isisu izinhlangothi ekhaya

Lapho kuqala entwasahlobo cishe wonke umuntu uqala ukuba uhlolisise umzimba wakho, cishe ngaso sonke isikhathi ukuthola amaphutha kulo. Futhi iningi kusihlwa ebusika kanye itiye emhlabeni TV ujike emphethweni amafutha esiswini sami. Lena indawo eziyinkinga kakhulu, okuyinto ngokuyinhloko Uthola ungqimba lwamafutha. Futhi isiphi isambatho ehlobo izogcizelela lezi amasheya ngendlela ezingezinhle kakhulu. Ngakho, kubalulekile ukuba sithathe izinyathelo esiphuthumayo. Okokuqala, siwenza aqiniseke wena: ngempumelelo Ukudla isisindo ukulahleka esiswini futhi izinhlangothi khona. Abanaso zidinga izithako ebizayo noma eziyinkimbinkimbi, ngakho-ke kungenzeka ukuthi ukwazi ukuqhuba kubo ekhaya uma uludinga.

Ukudla noma ezemidlalo?

Kuyinto umbuzo okuphakade okuhlasela abesifazane abaningi. Mhlawumbe akufanele ucede ngokwayo imingcele, kodwa umane ubhalisele ejimini? Khona-ke, i-kilojoule extra uyozishisa futhi izinhlangothi iyogcwala amanzi phambi kwamehlo ethu. It kuvela okunje. Ikhekhe iqukethe kilojoule angaba ngu-600 futhi ihora elilodwa amaseshini ehholo uzokwazi ukuchitha mayelana 200 kcal. Omunye yokusaswidi imenyu yakho ngeke kuphela, futhi wanezela imikhiqizo lomunye kilojoule 2,000, uyoba kancane kodwa ngokuqinisekile ikhula ngesisindo. Futhi amakilasi akho ehholo ngeke kuholele ukukhuphuka kancane ezicutshini ngaphansi ungqimba amafutha okungahambisani neqhaza ukwehla amavolumu. Cha, asisho ukuthi ezemidlalo ayidingeki noma kuyalimaza. Kunalokho, umsebenzi nesandla ekwakhekeni sibalo enhle, kodwa kuqala kunazo zonke okudingeka ulungise amandla. Ngakho-ke sifundela Ukudla ngempumelelo isisindo ukulahlekelwa isisu izinhlangothi futhi uqhubekele ibhizinisi.

Olulahliwe imikhuba emibi

Ake sicabangele Kwaqhamuka nenye futhi okwamanje. umzimba Jwayelekile kubaluleke kakhulu nethuba ulungise ukubukeka kwabo. Ngakho-ke, nokuzila ngokuphelele utshwala nogwayi - lena isimo sokuqala endleleni eya ngokuvumelana. Ngokuvamile usethe umzimba futhi ukuwasusa ecoca ipheshana wokugaya ukudla uma udle cishe kungenakwenzeka. Noma yimuphi Ukudla ngempumelelo isisindo ukulahlekelwa isisu izinhlangothi uyabhuntsha e ukusetshenziswa kwanoma yisiphi utshwala, ikakhulukazi ubhiya, equkethe okuningi phytoestrogens, futhi ngokweqile yayo kuholela ekwakhekeni kwesisu esithambile.

izimiso Jikelele ukudla

Lokhu umbhedesho, okuyinto kumelwe ibekwe ku luhlaka bese linamathele esiqandisini, uma ufuna ukuthola hhayi kuphela, kodwa futhi ukulondoloza ifomu enhle sibalo. Zonke indlela yokudla ehambisana nempilo eliphumelelayo kwesisindo futhi izinhlangothi besisu iqala nge ukudla ze-non-okunamafutha. Emaswidi ukudla okuthosiwe, cutlet breaded, ibhotela - zonke lezi kumele zisuswe eceleni. Ngesisekelo ekudleni - kungcono yenkomo kanye nezinkukhu, kwasolwandle futhi ephansi fat imikhiqizo yobisi.

Bayakhohlwa indlala. Kunesidingo izikhathi 5-6 ngosuku, kuba imenyu enjalo kuqinisekisa kancane kancane kwesisindo. Ukudoba akufanele be kakhulu ngasekho. Isikhathi sokudla ukuhlanza le ncwadi yocingo futhi ukuvala TV nekhompyutha. Gxila ekudleni ukudla kancane, ukulalela imizwa yabo. Salt, pepper kanye nezinongo asetshenziswa amanani incane khona, futhi kangcono futhi wabadikila.

Pheka imifino, inyama noma inhlanzi kungcono ukuze umbhangqwana. Uma upheka izinto eziwusizo ukungena emanzini, futhi kulokhu, ewonke. Ngosuku udinga ukuphuza okungenani 2 amalitha amanzi oluhlanzekile, kodwa ngaphezu kwalena Isamba ezifiselekayo, igcwele edema. Amaswidi kufanele ngokuphelele give up, kodwa akubanga ncamashi esidabukisayo, yikhiphe ufake nati, izithelo kanye izithelo. Lapha Sekukancane nokudla neminye isisu izinhlangothi kwabesifazane. Imenyu sonto uyokwazi ukukhetha okukhethwa kukho zabo ehlongozwayo noma beveza awabo. Ekugcineni, isimo odlule - okungenani angu-10 ngosuku kufanele inikwe i-Amazing aerobic. Lokhu kukuvumela ukuba ngokushesha ashise amanoni ezindaweni inkinga futhi nokujikeleza kwegazi.

amaprotheni ukudla

Namuhla, kuphela amavila akazi ngezinzuzo wamaprotheni kubantu kwesisindo. Yingakho ngowokuqala ukudla neminye isisu izinhlangothi kwabesifazane ekhaya, thina-ke sizakuba amaprotheni. Okokuqala amaprotheni adingekayo umzimba njengendlela yokwakha, kanye kulethe zonke izinqubo yezinto eziphilayo. Lokho, adikile inyama kanye nenhlanzi, uyoba likulimaze emzimbeni wakho kunokuba kusize. Amaphrotheni ematisa ngokushesha nje kuphela, kodwa futhi isikhathi eside ukugaya, ngakho umuzwa indlala zingavakashi wena emini. Bagcine Ukudla amaprotheni ayikwazi ukuba yinde kunezinsuku ezingu-14. Phakathi naso sonke isikhathi ukudla yakho kungaba webele inkukhu kanye namaqanda, kanye ephansi fat yogurt. Khona-ke udinga kancane kancane abuyele ukudla okuvamile.

ukudla ezimthende

Eyesibili inketho - ushintsho wamaprotheni ne-carbohydrate izinsuku. Ngakho wena ukuhlela jika eyinqaba lowo onganikeli umzimba emzimbeni ukubambezela ukulinda isikhathi okungekuhle. Ngakolunye uhlangothi, ingekho nokungeneli kwezakhi ezithile, njengoba zonke izivimbelo usuku usebenza kuphela omunye wabo. Ukuze amelane ukudla okunjalo futhi kulula kakhulu, njengoba ngosuku olulandelayo kuyisidina imenyu izinguquko. Ukwahlulela ukubuyekezwa, kuyaphumelela kakhulu yiso kanye lesi Ukudla neminye isisu izinhlangothi kwabesifazane. Imenyu 10 kg evumela ukuba abe kulula ezinsukwini ezingu-20 nje kuphela.

Ngakho, usuku olulodwa, iprotheni, kwesibili - a carbohydrate. Umthombo amaprotheni kuyoba inkukhu futhi iqanda, futhi imithombo carbohydrate - beet, izaqathe kanye iklabishi. I nsuku zonke amaprotheni ukudla kwasekuseni, ungakwazi ukupheka iqanda ikhukhamba. Ngaphambi kwasemini, ubilise inkukhu ngaphandle kwesikhumba. Njengoba nje amanzi amathumba, qiniseka sokukhipha umhluzi bese uqhubeke ukupheka. Cishe 700-800 amagremu of inyama okuphekwe kufanele luhlukaniswe ukudla okulandelayo. Kuyadingeka ukuba baphuze izibuko okungenani eziyisishiyagalombili amanzi ngosuku futhi ukunikeza usawoti.

Carbohydrate ngosuku kungenziwa ngokuthi zemifino. Ngosuku avunyelwe ukuthatha isigamu kilogram of imifino. Lungisa isaladi ekuseni, ukuthatha 0.5 kg iklabishi, beet kanye izaqathi. Kumele ehlukaniswa ukudla mayelana 8, isikhathi ngasinye inani kudliwa kufanele kube ngu-1 inkomishi.

Express-Ukudla

Zonke okwenzeka ekuphileni, kuyodingeka isenzakalo esibalulekile futhi ingubo okulungiselelwe kulesi senzakalo, nakuba nalezaet, kodwa okhalweni kusobala silandela imithetho out, okuyinto akufanele kube. Kulokhu kudingeka ngokushesha ukuthatha isinyathelo. Izazi zokudla kakhulu musa batusa ukusebenzisa izinyathelo ezinjalo eziphuthumayo, azishiye kuphela endabeni ezimbi nakakhulu, ngoba okuphume ngokushesha babuye ngokushesha, ngakho ngisho ne okufakiwe. Kodwa ngesizathu sokuthola ulwazi, kufanele kubhekwe futhi ezifana ukudla neminye isisu izinhlangothi kwabesifazane. Imenyu ukuthola ngesonto akuyona kuyinkimbinkimbi kakhulu noma elambile, kodwa izodinga ukuchayeka ezithile. Lolu khetho Ukudla inikeza ukudla ezine.

Okuqukethwe Ukudla express

Ukudla kwasekuseni akufanele ezingabanjwanga. Lena ukudla okubalulekile, lapho uyala kuwe amandla kanye nempilo. Ungakhetha noma yiziphi izinketho noma esikhundleni sazo njengawe amandla ezingaba khona. Ngakho, njengoba ibhulakufesi angasebenza 130 g fat ongaphakeme cottage shizi, futhi orange, noma 200 amagremu ojiyileyo apula, steamed abilayo oatmeal nge izithelo ezomisiwe (3 nezinkezo okusanhlamvu 3 asithena omisiwe noma amabhilikosi), 40 g we corn isinkwa, abafafazwe paprika, 1 egg abilisiwe isinkwa. Njengoba ubona, akukubi ngakho ukuqala ukudla neminye isisu izinhlangothi kwabesifazane. Imenyu sonto, ungakwazi ukupenda bona ngokushesha, noma nsuku zonke. Njengoba isidlo kanye ngosuku noma ama-apula 2 3 wezipuni amajikijolo fresh, 1 orange.

Isidlo sasemini - ukudla kubaluleke kakhulu, kuba icala eyinhloko yamandla nezakhi. Ungakhetha 250 g inkukhu on the hlupha kanye isaladi imifino, noma 200 amagremu zezinhlanzi abilisiwe nemifino steamed, yemifino isobho kanye 1 egg, isobho, elenziwe imifino kancane ushizi. Dinner kufanele ubanjwe kungakadluli ibe yisithupha noma isikhombisa ebusuku. indlela umbhali usimema ukuba 100 g inyama abilisiwe esilinganayo ubhontshisi kuphekwe noma 2 amazambane nezitini nemifino isaladi, noma 200 amagremu ubhontshisi abilisiwe, 1 egg, ikani 200 of inkukhu abilisiwe, 2 utamatisi kanye ikhukhamba, noma ukhethe 200 amagremu kwasolwandle steamed.

monodiets

Yiqiniso, indlala isiteleka noma amandla kuphela apula (kefir, nokunye okufana nokolweni, irayisi) - into efika kuqala engqondweni, uma ufuna ukudla ngempumelelo isisindo ukulahlekelwa isisu izinhlangothi kwabesifazane. Imenyu ukuthola ngesonto kulokhu silula. Ukutholela umkhiqizo kwesokudla, futhi kusiza kwenziwa. Kodwa eqinisweni ukudla okunjalo liphenduka ukuphazamiseka umzimba kanye ushaya ngokweqile, izitho zokugaya. Futhi uma njengendlela yokudla okungumsu kuyizinto imifino noma izithelo, umzimba namanje uhlushwa ukuntuleka amaprotheni, zikhala ngezinye siqu yemisipha yayo. Ngakho-ke, lezi ongakhetha abavumelekile kuphela nguqulo athula kosuku , noma ezinye izakhi zawo, ezifana indawo dinner for yogurt.

Kulabo ezingaphezu kwezingu-50

Njengoba sikhula, imizimba yethu ukushintsha. Eminyakeni engu-30, izinga lokugayeka kokudla usengakwazi usithethelele amazambane athosiwe kanye namabhanisi, kanye ethile amanoni carbohydrate ukudla. Nokho, uma waphenduka 50, kuzomele wenze izinguquko ekudleni noma niyothola isisindo kancane. Kodwa futhi sikuqinisekisa ukuthi isiteleka indlala - akuyona inketho, sidinga bushelelezi Ukudla neminye isisu izinhlangothi kwabesifazane. Imenyu sonto kufanele libe izithelo nemifino, inyama ebomvu nenhlanzi, imikhiqizo yobisi okusanhlamvu lonke. Ukudla okwakha ku kwesisindo isikhathi kufanele kube khona abangaphezu kuka-1000 kcal ngosuku. Kulesi sibalo ibekwe 200 of inkukhu abilisiwe noma inhlanzi, 1 egg, 100 g yokusanhlamvu amanzi, 200 amafutha cottage shizi, kanye coleslaw, izaqathe kanye oluhlaza kanti ezinye izithelo. Yiqiniso, bonke ngaphandle usawoti, ushukela nesinkwa noma ufulawa, nazo zonke ukudla kufanele kuphekwe by abilayo. Ukudla neminye isisu izinhlangothi ngabantu besifazane abaneminyaka engaphezu kweminyaka engu-50 kufanele niqaphele kakhulu, ngoba umzimba uye ukubekezelela ezihlukahlukene uthuthumele, kuhlanganise imikhawulo abukhali ukuze umsoco. Ukudla izinsuku - akusiyo inketho yakho, ukuncipha manje okufanele uhambe kancane futhi kancane kakhulu.

Imikhiqizo, sandla isisindo ukulahleka

Ngithanda ukusho ukuthi engeyinhle kuwo wonke nanoma yokudla neminye isisu izinhlangothi kwabesifazane. Imenyu sonto kufanele esekelwe izici umzimba, kanye nenani amakhilogramu ngokweqile. Sinikeza uhlu ukudla ekhuthaza kwesisindo baligcine ophawini efanayo. Lokhu oatmeal, esesikhundleni ezinhle izinga ukunambitheka kanye iqukethe isitashi, okuyinto isheshisa umzimba. Ibe isilandelwa ubhontshisi awumthombo omuhle kakhulu wamaprotheni ngokungabi bikho amafutha. Belingana nobhontshisi, nembumba ingasetshenziswa. irayisi Brown njengoba kuqhathaniswa emhlophe - umthombo fibre ezuzisayo. Chickpea lags ngemuva kwamanye imidumba kwinani amaprotheni, kodwa uhluke olinganiselayo amino acid ukwakheka. Ekugcineni, ibhali - kuyasiza kakhulu futhi okunama-kilojoule amancane. Le mikhiqizo kumele nakanjani ukukufaka ekudleni, uma uhlela ukudla neminye isisu izinhlangothi kwabesifazane. Imenyu lokhu kuyoba ahlukahlukene nakakhulu nokuningi ewusizo.

Ukudla kumele ibhalansiswe

Namuhla inikeza ezihlukahlukene okunjalo systems kwesisindo ukuthi kungaba nzima ukunquma ukuthi iyiphi omunye uthanda. Ngakho-ke, into ebaluleke kakhulu ukuba acabangele izimiso eziyisisekelo okumelwe ahlangabezane nazo ukudla neminye isisu izinhlangothi kwabesifazane. Imenyu sonto, izimpendulo zazo wanezela okuhle kakhulu, yakhelwe ngesisekelo isilinganiso: 15% amaprotheni, kwesigamu okufanele okuvela ezilwaneni, 55% ama-carbohydrate, 95% okumele zaba izithelo nemifino, bese u-30% - fat, ingxenye eyodwa kwezintathu olungena on isitshalo imithombo. Ngakho wakha ngisho Ukudla, kodwa indlela yokuphila, okulandelayo, uyobe uhlushwa isisindo okweqile.

umsebenzi ngokomzimba

Ngokuvamile, singamalungu okwethusayo kancane uma kuziwa ukuqeqeshwa ezemidlalo. Noma kunjalo, konke kubi kangaka cha. Phela, umphumela engcono elihlangene yokunikeza ukudla neminye isisu izinhlangothi kwabesifazane kanye nokuzivocavoca. I samuntu kakhulu uzobe uhamba. Vele imizuzu engu-30 ngosuku lizokwenza eziphathekayo ingakapheli nenyanga. Lapho ukujwayela, unezela kulokhu ukuqeqeshwa ayindilinga for 5-10 imizuzu ngosuku, kanye umzimba besisu, 30 ngamakheshi we esifubeni yasenhla nemithombo yasenzansi. Ekugcineni, kukho esikhulu egijima futhi ukweqa intambo.