Yini okufanele kube ukudla okulungile kokulahlekelwa isisindo?

Ezweni lanamuhla, kunezindlela eziningi zokususa isisindo esiningi. Lezi zinhlawulo zomzimba kunoma yikuphi ubudala nesisindo (aqua aerobics, impilo, pilates, ukuvocavoca), izinqubo ze-salon (ukubhuconga, ukugqoka), imithi (amathebulethi, ama-gel kanye nama-teas), imithi yabantu (amakhambi, ubumba, uju, njll) . Kodwa bambalwa abantu bacabanga ukuthi kwanele ukubukeza ukudla kwakho, futhi kuyobe sekuvele kube khona ukuphakama nokulula.

Umlando omncane: umqondo wokudla

Ngokwezwi lesizwi lesiGreki elithi "ukudla" (díaita) lihunyushwe ngokuthi "indlela yokuphila" noma "umbuso." Lokhu kusikisela ukuthi ukudla okunomsoco kufanele kube okulinganiselayo futhi okuwusizo ukuthi umuntu ongenalimpilo emzimbeni nangokwengqondo angadla kulesi simiso kuyo yonke impilo yakhe. Ngakho-ke, ukudla okunamahhala okulahlekelwa isisindo esisheshayo, okulandwa kusuka kwi-Intanethi noma okubhalwa kabusha kwezintombi - lokhu akuyona indlela yokuphuma. Ukuyeka ngale ndlela ama-kilogram amaningi ngesikhathi esifushane, usengozini yokulahlekelwa inqwaba yamavithamini namaminerali (okungukuthi impilo embi, izipikili ezinobuthakathaka nezinwele, isikhumba esibucayi), uthole isilonda esiswini, ukuphazamisa isifo se-thyroid, kanye nesimo sangemuva se-hormonal kanye nesimetabolism. Kungcono ukuxhumana nomuntu odla ukudla okunomsoco ozokuchazela ukuthi yini efanele ukudla okunomsoco. Ukuze unciphise isisindo, kuyokwanela ukulandela izincomo zodokotela.

Izisekelo zokudla okulinganiselayo

Iyini incazelo yegama elithi "ukudla okunomsoco"? Okokuqala, lena yimikhiqizo ewusizo kakhulu, ehlanganisiwe kanye ephekwe kahle. Isici esibalulekile kakhulu ukuphathwa okushisa okufanele, ukusatshalaliswa kokudla emini, okuqukethwe okulinganiselwe kwamaprotheni, ama-carbohydrate namafutha. Lokhu ukudla okulungile kokulahlekelwa isisindo.

1. Ukudla okubaluleke kunazo zonke yisidlo sasekuseni. Abantu abaphuthelwayo benza iphutha elikhulu. Iqiniso liwukuthi lesi sidlo sakusasa esenza izinqubo zokuxuba, ukwandisa umzimba, ngaleyo ndlela ulungiselela umzimba ukudla okulandelayo. Ukudla kwasekuseni kufanele kube namaprotheni (ahlushwa kancane kancane futhi ashiye umuzwa wokuphuza isikhathi eside) kanye nama- carbohydrate anzima (ngesikhathi sokubola aguqulwa abe amandla, anike amandla).
2. Abantu abavame ukudlala ukudla okuyingxenyana bayakwazi ukulawula isisindo sabo ngaphandle kwemingcele ekudleni nasezintweni zokulamba. Inombolo enhle yokudla okulula kungama-5-6 izikhathi. Yiqiniso, ngokudla okunjalo okudliwayo, izingxenye ziyancishiswa kancane, kodwa akukho ukulamba nesistimu enjalo. Ngaphezu kwalokho, amaprotheni nama-carbohydrate awafakwanga emzimbeni, kodwa aguqulwa abe amandla.
3. Kubalulekile ukukhumbula ukuthi ukudla kwamaprotheni okwehla kwesisindo kanye nokwakhiwa kwemisipha kuyinto impahla engenakukuhlakulela. Ama-proteins anesandla ekususeni uketshezi olunomsoco, ngenxa yokuthi isisindo kanye nomqulu wancipha kakhulu. Umthombo oyinhloko wamaprotheni yinyama (i-veal, turkey, inkukhu), inhlanzi nezilwane zasolwandle, amaqanda nama-cottage shizi.
4. Ukudla okunomsoco okwenziwe kahle kusho nokulungiswa okufanele kokudla. Kunconywa ukuba babhakwe, babiliswe, baphokwe, bapheke ku-boiler kabili noma multivark. Ngalokhu ukwelashwa, imikhiqizo ayilahlekelwa izakhiwo zayo eziwusizo, ayilimazi amakholori amaningi.
5. Futhi-ke, akunakwenzeka ukuhlobanisa ukudla okulungile kokusindiswa kwesisindo ngokudla okusheshayo-ukudla, ama-sandwich, ama-chips namantongomane, iziphuzo ezinomsoco neziphuzo. Kuze kube manje, lo mbono wokuthi ukudla okuwusizo akusizi ngalutho futhi akuletha injabulo, kubhujiswa phakade. Njengoba ubonakalise iphutha nokubekezela, awukwazi nje ukususa isisindo esiningi, kodwa futhi uthuthukisa umzimba. Ngesikhathi esifanayo ukulamba futhi ungaziphiki ukudla.