Ukudla okunempilo: Ukudla imenyu. Ukudla okunomsoco for kwesisindo: imenyu nsuku

izindebe ukudla okunempilo Namuhla wonke umuntu. Imenyu ukuthola kwesisindo kulula ukwenza ngokwakho, uma wazi izimiso eziyisisekelo elithile lomzimba wethu.

Ngikanye namalungu athile ngokuqiniseka singasho ukuthi ukuphila Emhlabeni liyathuthuka aspect qualitative. Ngakho, uma eminyakeni eyikhulu edlule, eziningi zomhlaba wahlushwa ukungondleki, namuhla imayelana okufanayo esihluphekayo ukukhuluphala. Ukuthuthukiswa umkhakha wayebhekene ukungabikhona kokudla, ukudala eziningi zokwenziwa ukudla.

Industrial ukudla nempilo

Ngeshwa, inombolo akuyona njalo ngqo wakhona izinga. Ukudla inyama zezimboni kanye nemikhiqizo yobisi, ufulawa umuntu amnandi ngokushesha ilahlekelwa ezakheke zemvelo. Ngeshwa, le mikhiqizo ziyinkimbinkimbi, kuhlobene ne umqondo wegama elithi "ukudla okunempilo."

Imenyu elisetshenziselwa ukunciphisa umzimba, kungakhathaliseki nowayekhona, ngeke kubandakanye nalabo imikhiqizo okuyinto afakiwe nase- kubhasikidi ukusetshenziswa of iningi lethu. labo abenza ezemidlalo noma uyazinaka ukubukeka kwabo, kuphela uyazi ukuthi ukudla ukuze athole okusindayo okungadingekile. Ezinye izindaba zika-ezinamasondo futhi abaqondiswa ukukhangisa yabo abanothando "okungenamsoco fuda" ngesimo chips, candy, soda izibiliboco McDonald.

Indlela ukuze adle kahle?

Asikho isidingo kufanele ukuba ungungqondongqondo ukuqonda ukuthi "okuhle" futhi liyini 'okubi ". Uma ungabaza, unake umsuka, enkambweni engokwemvelo izenzakalo. abantu Modern badidekile ngokuphelele ngokuthi yini ukudla okunempilo.

Imenyu nokudla ngokulinganisela kungase kubhekwe isibonelo sendlela ukudla. Uma thina nje sadla wonke okuthile osukwini iseduze lomzimba wethu, besingeke sibe khona izinkinga zabantu. Kodwa thina musa ukuzwa amazwi nemvelo, kodwa abalalela ukukhangisa. Ngaphezu kwalokho, sesiye saphelelwa ajabulele ukudla elula, kubonakala kunganambitheki ngaphandle glutamate sodium kanye corn isiraphu.

Yini okungase kudliwe umuntu uma ephila ngokwemvelo futhi uma ebengalidluliselanga waba nethuba ukuvakashela izitolo? Kwaba ukudla okunjalo futhi yayiyoba lesifanele kakhulu.

Thina ukuhlukanisa iqiniso izinhlanga kuphume izinhlamvu emakhobeni

Noma yimuphi itafula izokubonisa okuqukethwe imikhiqizo ikhalori uhlobo oluthile lokudla, kodwa lokhu akuwona lunqume ekulungiseleleni uhlelo ukudla okunempilo. Yebo, ikhalori ukubala kunengqondo kulabo abafuna ukuba anciphise umzimba, kodwa kakhulu kangakanani isilinganiso kwezakhi. Kungakhathaliseki unesithakazelo umsoco kwesisindo kwabesifazane noma amadoda, khumbula ukuthi yonke ukudla, ngomqondo ongokomfanekiso, yakhiwa amaphrotheni, amafutha kanye carbohydrate. Ukuthola zonke izinhlobo ezintathu luyimfuneko ukuphila okuvamile, kodwa shift iyiphi yalezi izakhi imiphumela izinkinga zezempilo kanye nesethi yamafutha amaningi emzimbeni.

Kubantu abaningi, bakha ingxenye enkulu yabamemezeli ekudleni siqukethe amafutha kanye carbohydrate. Zonke amaswidi, ukudla okusheshayo, pizza, futhi amazambane chips kukhona isibonelo maqondana enjalo, okuyinto eyingozi kakhulu. Ngaphezu kwalokho, njengoba sishilo ngenhla, uthola izakhi zomzimba ezingaphezu kuka okudingayo, futhi ukuphambuka. Njengoba umkhuba ubonisa, shift ekudleni wabantu yesimanje kwenzeka kolunye carbohydrate.

Kuyini ukuthi izakhi

Zonke izakhi ibalulekile impilo umzimba. Nokho ngokomfanekiso basakaza imisebenzi phakathi kwawo kanje: amaprotheni (amaprotheni) iyona yokwakha amaseli, onokwethenjelwa futhi ukuvutshelwa, amafutha futhi kukhona ngemabhuloki ekwakha ezidingekayo ukuze izinwele enempilo kanye nezinzipho. Amakhabhohayidrethi kusinika amandla. Umkhiqizo Ithebula kunikeza ithuba ukuthi kungakanani a macronutrient ethile eziqukethwe elinikeziwe ifomu umkhiqizo. Kukhona kulinganiselwa ukuthi ukusetshenziswa amazinga.

Ngakho, amaprotheni udinga ukudla 1 2 amagremu kilogram of isisindo sakho ezomile ngalinye (isb kungekho amafutha), amafutha kufanele lube phakathi kuka 0.5 no 1 igremu mayelana 25-40 amagremu carbs sidinga futhi. Okungukuthi, echaza ukudla okunempilo, imenyu neminye, ifomula zamakhemikhali inenani ecacile izidingo omzimba yokudla okunempilo.

Yini okufanele badle ukunciphisa umzimba

Sasilawula izibalo manje ukukhuluma ikakhulukazi ngalokho izitsha akunakubangelwa welithi "ukudla ukudla okunempilo." The zokupheka akuzona eziyinkimbinkimbi kakhulu, ngaphandle kwakho akudingeki ukuba bathenge imikhiqizo ezibizayo. Okungukuthi, onjani imikhiqizo kungenziwa efakwa ngesisekelo ekudleni - amaqanda, inyama mafutha kanye nezinkukhu, lihlanganisa zonke izinhlobo, imifino kanye nezithelo.

Fish ngaphansi uqweqwe ziyadliwa

Uzodinga ukudoba noma yiluphi uhlobo lokuthokoza 300-400 amagremu, ½ inkomishi zikaphayini nuts, 1 egg, 1 ufulawa isipuni, usawoti. Hlanza izinhlanzi kusuka amathambo nesikhumba, cwilisa in paneer (ingxube ufulawa amaqanda). Qoba nuts usebenzisa i-pin rolling. Fish fafaza nati gazinga nhlangothi zombili epanini ukuthosa.

A side isidlo semifino

Uzodinga 300 amagremu broccoli, 150 amagremu cauliflower, 1 utamatisi, 1 isanqante. Izaqathe notamatisi kufanele uthathe cubes, iklabishi ukuqaqa zibe florets. Shisisa pan, uthele amafutha. Pheka imizuzu engu-5, izaqathe, ngemva engeza utamatisi kanye iklabishi. Ibila imifino cishe 15 imizuzu ngaphansi lid ivaliwe phezu emlilweni ophansi.

inyama souffle

Idinga: ephansi fat emhlabathini yenkomo (350 g), 2 amaqanda qanda, izinongo. amaprotheni Chilled yenza at ngesivinini mixer ngosawoti, niwalethe a Foam obukhulu. Faka Foam ku ukugxusha ke beka nesisindo isikhunta abicah kanye Bhaka kuhhavini imizuzu engamashumi amathathu nanhlanu.

Ushizi cheesecakes elungisiwe

Ephansi fat cottage shizi, amaprotheni 3, 1 egg isikhuphasha, fennel, usawoti. Xhuma izithako nge mixer. Gcoba pan ibhotela kancane kanye cheesecakes spoon Lungiselela. Bhaka kubo obzharivaya imizuzu ezintathu ohlangothini ngalunye.

cream isobho

Broccoli (250 amagremu), amazambane (tuber 1), izaqathe (1 x), usawoti. Bahlanza nemifino ehlutshiwe ukubeka ukupheka. Imizuzu eyishumi nanhlanu ngemuva amanzi amathumba, susa imifino kusukela epanini, esiqandisini. Qoba imifino ibe puree nge blender, kwengezwa isitokwe zemifino.

Lose Weight in a Week

Yini okufanele ibe yezokudla isikhathi esingaba yisonto isisindo ukulahleka? Ungasebenzisa zokupheka ezinikezwe ngenhla.

izitsha ezinjalo simnandi futhi ewusizo, kanye abe okuhle amandla value. Ekuseni, ungakwazi ukupheka i omelet, Fry iqanda noma okunye ukuthatha ingxenye cottage shizi. Ungenza ngowokuqala futhi elesibili kwasemini. Dinner - inyama noma inhlanzi ngaphandle Hlobisa, ushizi amakhekhe, isaladi green. Ungakhohlwa isidlo phakathi ukudla. Lokhu kungaba athela (apula makudle and ezisawolintshi), ingxenye ushizi noma amaqanda.

ithebula caloric okuqukethwe - into ewusizo kakhulu, kodwa ungenayo ukubala kilojoule, uma udle ku isikimu ngenhla. Isisindo ngizoya ngokulinganayo, 1-1.5 kg ngeliviki. Believe me, lokhu amanoni ukulahlekelwa elilungile, lutho ngenhla lesi sibalo - amanzi kwemisipha.

Phakathi naleso sikhathi, uma sezibalo enhliziyweni, futhi ungakwazi ukubala kalorazh Imininingwane ngosuku. Uma usebenzisa akukho kilojoule angaphezu kuka 1500-2000 ke inqubo ukulahlekelwa amakhilogremu extra uzohamba kahle. Kodwa musa ukuthatha abesifazane zakho ozithandayo bayobusa kilojoule 1000 - akusiyo enempilo, umzimba ngokushesha "esinomuzwa" wokuthi le incorrectness ekudleni ukuziphatha, futhi ngenxa yalokho esikhundleni amafutha uzolahlekelwa imisipha eziyigugu.

Esinye amandla uhlelo ewusizo

Uma unesithakazelo ukuzincisha ukudla, bese ngokuqinisekile uye wezwa uqhekeko ukudla. Kusho ukuthini?

isikimu okunjalo uhlobo "asebeke bangenza ngathatheka" ukudla izakhi ukwakheka - amaphrotheni, amafutha kanye carbohydrate. Uma ulandela le Ukudla, awudingi ithebula okuqukethwe kwama-kilojoule. Ungakwazi udle ne amaprotheni namafutha, amaprotheni kanye carbohydrate, noma carbs wedwa.

Ngokwesibonelo, inkukhu isaladi + luyinhlanganisela wamaprotheni ne-carbohydrate. Steak - inyama fat plus amaprotheni. Isobho nge inyama nemifino - inhlanganisela amaprotheni kanye carbohydrate. Apple, orange - kuba carbohydrate ewusizo.

Ingabe leli cebo ukusebenza?

Ingabe-ke ukusiza ukunciphisa umzimba yokuhlukanisa ukudla? Izibuyekezo futhi imiphumela ibonisa ukuthi, yebo, kodwa kuphela uma ukuyeka carbohydrate ezimbi. Abantu abaningi bacabanga ukuthi uma zidla carbohydrate wedwa, bese uthi "kuyoba inhlanhla" futhi kudle ushokoledi, ophaya, amakhekhe. Empeleni, ama-carbohydrate zimbi, "ukuhamba pair." Ikhekhe noma yimuphi confection esibi umonakala balolonge ingxube carbohydrate namafutha. Khumbula ukuthi ukuhlukaniswa ukudla akusho ukwamukela amaswidi ngaphandle nje kusukela ukudla main! Udinga ukuba abanike ngokuphelele, uma usheshe ugxila umphumela eside.