Ukudla Hlukanisa isisindo ukulahleka: Izibuyekezo neminye, amamenyu, imithetho

Kuzo zonke imithetho yokuphila enempilo: ungadli ukudla okunama-kilojoule amaningi, ukuhambisa ngaphezulu udle izikhathi okungenani 5-6 ngosuku - kuyilokhu kwamuva ezivame ukushaywa indiva. amakhefu Big phakathi ukudla overemployment ngenxa - into evamile ngoba iningi abasebenzi. Ngenxa yalokho, iningi lawo udle kancane, kudle izingxenye olukhudlwana ukudla okunama-kilojoule amaningi, ikhula ngesisindo. Izazi zokudla kanye nochwepheshe bezokwelapha zabantu imithi ezemidlalo, enamandla egcwele, kutuswa ukuba banake uhlukanise ukudla ukuncipha. Izibuyekezo neminye weluleka hhayi ukuthatha lesi simiso njengoba nangenye Ukudla umzimba, futhi simazi ne mshini nemiphumela yayo umzimba futhi ushintshe umthamo yakho lwemithi kanye nenani ukudla kudliwa. Inikeza umuntu futhi kanjani ukusebenzisa yokuhlukanisa ukudla kwesisindo? Easy, ewusizo futhi kufinyeleleke kuwo wonke umuntu!

Iyini indlela amandla wamaqhuzu?

Insumansumane yokuthi ungagcina kilojoule ngokudla izikhathi 1-2 ngosuku, akulungile. amakhefu Long phakathi ukudla kubangele "eziphangayo" esesuthi, ukukhuthaza okunama-kilojoule amaningi snacking (itiye emaswidi namabhanisi noma ukudla okusheshayo), kanye ekuqongeleleni izicubu adipose emzimbeni. Ngokuphambene, ukudla okuncane izikhathi 5-8 ngosuku in izingxenye ezincane uthulisa umzimba, emsiza ukuba ngizivumelanise nawo yize umzimba ilungile futhi ngokushesha, futhi normalizes isisindo futhi sithuthukise impilo. Akumangalisi lokhu kusungulwe ukudla okunempilo kubantu abaphethwe izifo emathunjini. Maduze izazi aqaphela ukuthi ukudla yokuhlukanisa ubhekana ukukhuluphala ngokweqile futhi unomphela elungisa yi.

ukudla Hlukanisa isisindo ukulahleka: imithetho

Kukhona futhi izinhlobo ezimbili zezinkantolo amandla wamaqhuzu. Indlela yokuqala isikisela ukuthi uma kuyodliwa isizwe lapho kuqubuka indlala izingxenye ezincane kakhulu ukudla okunama-kilojoule amancane (isibonelo, izingcezu fresh nemifino-non-okunesitashi nge 30-40 amagremu of yenkomo abilisiwe noma inkukhu webele). usayizi servings iba ezingadluli Ibhokisi likamentshisi, kodwa isibalo ukudla kungaba kasi- 8. Yini embi ngalo mkhuba kwamandla wamaqhuzu angeke akwazi ukuhlukanisa bokuphila kusukela silambe noma some evamile ngokwengqondo. Ngakho-ke kuba indlela kuthandwa, ezihilela 5-6-izikhathi uhlukanise ukudla kwesisindo, izinzuzo zazo zibangelwa plan yokudla nesidingo esicacile zinkathi. B kubhekwa amandla imizuzu 40-60 emva uvuka nge khona trudnousvoyaemyh carbohydrate ayinkimbinkimbi. Ngeke "vuka" umzimba futhi ukusheshisa impendulo yalo emini. Emahoreni amathathu phakathi ukudla kanye Ungadla ngeke avume ukuba umzimba ukuze uzizwe uphethwe yindlala futhi ukubambezela exchange of izinto.

Kanjani ukwakha imenyu kwamandla wamaqhuzu? Yikuphi phakathi imikhiqizo?

Imenyu isakazwa ukuze phakathi ukudla kwaba phakathi nenkathi ethile yesikhathi hhayi amahora angaphezu 2.5-3, futhi caloric bahlale sehliselwe namazinga adingekayo. I umthamo zonke izinsuku we-calories, okuvumela ukudla yokuhlukanisa isisindo ukulahleka, ukubuyekezwa neminye alawule ephasishi 1200-1600 kcal. Alone akutuseki ukunciphisa noma ukwandisa ke, njengoba anda umsoco ekudleni kuzoholela sadlala Bezama ukunciphisa isisindo, futhi yehlise - ukwethuka umzimba imodi wokusindisa ama-calories "zigciniwe." Le ndoda ngesikhathi esifanayo kakhulu ukuba zimbi kakhulu impilo. Ubuthakathaka, isicanucanu, ukucobeka, ukuqwasha - kumasathalayithi eyinhloko ukubala okungalungile kilojoule, nesisindo ngesikhathi esifanayo ngeke yehle. Of adingekayo 5-6 ukudla kudingeka uhlinzeke 3 ukunikezela ashisayo nabandayo, 2 - ". Ungadla" ngoba ukukhanya "Izinyo Sweet" engxenyeni yokuqala yosuku, nawe ungadla isipuni uju kanye izithelo 3-5 izithelo ezomisiwe (amabhilikosi omisiwe, asithena). Izithelo futhi kangcono ukudla kufika emahoreni angu-15. Ntambama - kuphela imifino non-okunesitashi, apula eliluhlaza (izinhlobo ezingenashukela) plus ukudla amaprotheni. Ivolumu servings - kusuka nengxenye inkomishi kumuntu wonke, okumele ngokuqinile kuyalandelwa. Imithamo kukhona imifino kakhulu, yogurts, ushizi, izithelo, amantongomane, futhi amaqanda.

Into esemqoka - ukwehluka

Ukuze unikeze umzimba nge ngokwanele amavithamini, amaminerali ne-fiber enikeza yemvelo kufanele kufakwe ekudleni imifino, izithelo kanye amajikijolo. Ngosuku kufanele baphuze okungenani isigamu ezimbili amalitha amanzi elicwengekileyo noma ithebula amaminerali ngaphandle gas kodwa azihlanganise ngayo ukudla, isb awaphuze ngaphambi noma ngemva kokudla. Inhlanganisela yama-protein carbohydrate ukudla evumela ukudla yokuhlukanisa ukuncipha. Imenyu ukuthola usuku neviki kufanele kube ahlukahlukene, qiniseka ukufaka ukudla carbohydrate-aqukethe (kuhlanganise izithelo) engxenyeni yokuqala yosuku, amaprotheni nemifino - yesibili. Lapho amandla wamaqhuzu adingekayo ukusetshenziswa omega-polyunsaturated okunamafutha acid ukuqala inqubo lipolysis (ukuhlukaniswa amafutha). Ziyakwazi ekhona shellfish eziningi, uwoyela inhlanzi, Sesame, linseed namafutha omnqumo. uwoyela kakhukhunathi - umholi phakathi imikhiqizo efanayo isivinini run umzimba. Owenza imenyu, udinga ukuba abeke ukudla okunempilo: izithelo, imifino (akukho isitashi), amaprotheni eliphezulu (yenkomo ebomvu, inkukhu webele, amaqanda, ubisi, cottage shizi no neminye imikhiqizo yobisi, ukolweni, ukolweni lonke isinkwa, imidumba).

Hlobo luni imikhiqizo, kutilolonga njalo ukudla kangcono siyigweme?

Naphezu ukwethembeka ekudleni, okuvumela ukudla yokuhlukanisa isisindo ukulahleka, ukubuyekezwa neminye musa batusa siyifake ku imikhiqizo Semi-siphelile, amasosishi imayonnaise isoso, okunamafutha, okuthosiwe, ukudla okubabayo kakhulu. Kuyadingeka ukuba ayiyeke le "njengezitha zezwe ngokuvumelana 'owaziwa: ukubhaka, ezihlukahlukene namakhekhe kanye nokudayisa ukudla okungabizi. Amaphrotheni kanye carbohydrate ukudla ngesikhathi esisodwa, lesi simiso ivumela ukuhlanganisa, kodwa uma udla kubo eceleni, inqubo ukuncipha zizosebenza ngaphezulu.

Yiziphi izinzuzo kohlelo kwamandla wamaqhuzu?

Ngenxa ukudla njalo umuntu akudingeki alambe! Lena indlela kuphela osebenzayo ngaphansi isiqubulo esithi: "Uma ufuna ukuba unciphise umzimba - udle" Esikhundleni kuhlukumeza imingcele, enqabelo esiqinile futhi Ukuwohloka impilo inikeza kuya ukuzinza izinqubo umzimba, gcono lomzimba indlela elula amahle, sibalo ukwenzela ukungena okuncane kakhulu. Inguquko ukuhlukanisa ukudla kwesisindo isipiliyoni siqu amantombazane abaningi abayichaza ngokuthi ukucasha. Kancane Kancane ukwehla ukudla okwakha ayikuvumeli ukulamba, imikhiqizo indawo kohlobo okunempilo kuthuthukisa emathunjini umsebenzi, okuyinto akusibuyiseli ingxenye ne isisindo okweqile, kodwa futhi ukuze aqhubeke balondoloze impumelelo. Bemidlalo zisebenzisa wamaqhuzu amandla ebhodi - ukususa yamafutha amaningi emzimbeni ngenkathi sigcina nokukhuphula yemisipha.

Kungakhathaliseki yokuhlukanisa ukudla kuhlanganiswe umsebenzi?

Lona omunye izinzuzo main kwalesi simiso kwesisindo. amandla Fractional uphelele inqubo yokoma kwamanzi. Naphezu kancane kwesisindo, ngenxa esikhundleni yesigayegaye kwemisipha izicubu khuluphele kalula, ivolumu ukuncipha emzimbeni ngesikhathi sokuqeqeshwa, kuba esicace kakhulu, nenhle. Ubani oyazi yonke mayelana uqhekeko ukudla? Amathiphu ezinikeza ukuqina abaqeqeshi abasubathi, ahloselwe ukwehlisa inani fat umzimba kanye nokwanda kwemisipha izicubu. Iba bodybuilder, ukwenza ekhaya umqeqeshi, noma izikhathi 2-3 ngesonto ejimini, awukwazi, ngakho ungesabi ukuvela imisipha abaqeqeshiwe ngokungadingekile. Kodwa ukukhipha amanoni ezindaweni inkinga ngosizo ezemidlalo kanye nesisindo jikelele ukulahlekelwa kuyoba lula.

Sample imenyu usuku amandla wamaqhuzu

imibono abaningi abanokwazisa zalabo ngemva neminye esitshalweni ukuhlukanisa ukudla nje kokuthi isistimu ezinempilo kakhulu, ibhulakufesi Kunconywa ukuba phakathi noma okusanhlamvu: nokunye okufana nokolweni, oatmeal (enziwe amanzi) noma Muesli nge "zero" iyogathi, sinkhwa kanye bran isinkwa noshizi ephansi fat, futhi izithelo (orange noma apula). Lesi sidlo ukuze anelise iphango kungaba 1-2 okusanhlamvu nesinkwa, eliphakathi kwe-green tea ngaphandle ushukela. I kwasemini - izingxenye isigamu (150-200 g) ngesikhathi isobho izinhlobo zemifino noma inyama mafutha (mhlawumbe zesibili) umhluzi, 100 g izinhlanzi abilisiwe, inkukhu webele, yenkomo noma inyama yenkonyana. Esikhundleni isobho kungaba umkhiqizo amaprotheni ukusebenzisa nemifino imifino assorted nemifino fresh. Ngezinye kwasemini dieters eziningi ukudla ephansi fat cottage shizi, itiye ngaphandle ushukela ezinye izithelo ezomisiwe noma 20 amagremu of nati. ISidlo amandla wamaqhuzu kungenziwa inkukhu webele (yenkomo, yenkomo ebomvu, inhlanzi, amaqanda amaprotheni 2 noma unogwaja) nge imifino noma isaladi zemifino non-okunesitashi (iklabishi, ukhukhamba). Ngaphambi kokulala ungakwazi uphuze ingilazi 0.5-1 "zero" kefir.

Izibuyekezo yokudla wamaqhuzu isisindo ukulahleka: Bathi Wabasaqalayo postroynevshie

I ethile ebaluleke kakhulu ayingxenye amandla uhlelo uhlangabezane nobunzima bakholwe ukuhlela snacking njalo futhi ukudla okunomsoco ngesikhathi sokusebenza. Nokho, umgomo, ngemva kwamasonto ambalwa, abaningi babo bathole umkhuba ezimisiwe yokudla kwesokudla kanye nekhono ukudla ekhaya waletha isitsha ukudla. Ekuqaleni, abaningi ukucindezeleka kukhawulwe isikophu servings uma usike nabo isigamu. Ngakho-ke, izazi zokudla zitusa ukuba inciphise udle kancane kancane. Njengoba umthamo we esiswini kuzoncishiswa, ngaphandle kokudala ukuhlaselwa acute yindlala. Isejwayezi ukudla kancane nge ukuhlafuna ngokucophelela ukudla kusiza isisindo wokulahlekelwa ukulinda ukufika satiety, + ethi ngeke adle izikhundla ezingaphezu. Abaningi bathole izitsha ezincane ukufanisa izimiso amandla wamaqhuzu.

Futhi ekugcineni ...

Bencoma Izibuyekezo wabo bonke abakhulisa postroynela usebenzisa ukudla yokuhlukanisa isisindo ukulahleka, neminye Izibuyekezo namuhla, umsubathi izazi ukufakazela ukusebenza inkimbinkimbi indlela. Wayengumuntu ayinangozi ukuze isetshenziselwa ngemuva kokuxoxisana udokotela ngisho abancelisayo omama! Ngemva kokuya kanye, abaningi baye banquma ukwenza kube isimiso sabo eyinhloko ukudla okunempilo for a lifetime.