Isidlo sasekuseni esifanelekileyo sokulahleka kwesisindo

Wonke umntu ufuna ukutya ukutya okunomsoco kunye nempilo, kwaye ngexesha elifanayo ulahlekelwe isisindo. Abantu abaninzi bacinga ukuba ezi ziindaba zonke zeendlovu, kodwa ngokwenene isidlo sakusasa sinokuqala kokulahleka kwesisindo sakho. Udla njani ukutya kwasekuseni? Ngaba ezi zokutya okunempilo? Ngaba banceda ukunciphisa umzimba? Emva kokufunda eli nqaku, unokufumana isidlo sasekuseni esilungileyo nesilungileyo, ngenxa yokuba uya kulahla isisindo.


Ungaba njani: udle kusasa okanye cha?

Abaninzi abasetyhini kunye namantombazana abalwela umzimba ococekileyo, cinga ukuba isidlo sakusasa esipheleleyo sisongezelele iikhalori ezikhusela ukulahleka kwesisindo, ngoko ke bakhetha into ethile yokutya. Oku kungalunganga.

Ngobusuku silala, kwaye umzimba usebenza, ugubungele konke ukutya esikudlayo yonke imini. Amandla ethu aya kwi nyaniso yokuba iiseli zihlaziywa, kwaye izitho kunye nezicubu zondliwa. Abantu abayidli ebusuku, kodwa kukho, iimeko xa bevuka ngentsimbi yesithathu ekuseni ukusela amanzi kunye ngexesha elifanayo badle isanti.

Yingakho sivuka ekuseni sivakalelwa yindlala, nangona singafuni ukutya. Iiseli zethu zivakalelwa oku, ngenxa yokuba zibuthathaka, zininzi zeetekisi zihlangene kuzo kwaye kukho amanzi amancinci kakhulu, kwaye ukuze umzimba uqale ukusebenza, kuyimfuneko yokutya kwasekuseni.

Ngaba usacinga ngokutya kusasa okanye cha?

Indlela yenombolo 1: Musa ukudla isidlo sakusihlwa

Hayi usuku okanye ezimbini ngaphambili, ngeyure uza kuqaphela ukuba uphazamiseka kangakanani kwaye udideka. Ingqondo iye yehlisa izinga le-glucose, kwaye awuzange uyizalise, ngoko ingqondo ayiyithandi, iyathukuthela iphinde iphume imitshini ukuze isebenzise imetabolism, i-glucose igxilile ngokucacileyo kwisibindi semouse, ngoko uziva ubuthathaka.

Xa i-glucose ingapheli ngokupheleleyo, ngoko uya kuziva unesifo esingenakutheleka esiludla kakhulu kunokuba uyidinga. Iimveliso aziyi kuba nempilo kwaye zincedo, kodwa ezo ziya kuwela phantsi kwengalo yakho, kuba uya kuba ulambile kakhulu. Ngenxa yoko, fumana ukutya kunye neekhalori ezigqithisileyo emagqabeni, ematheni kunye nesisu.

Indlela yenombolo yesi-2: Isidlo sakusasa

Njalo ekuseni uya kusela iindizi ezahlukeneyo, ikhofi, udle i-muesli, i-buns kunye nembewu ye-poppy kunye nobisi olunamanzi, i-sandwichs chocolate. Ucinga ukuba oku luncedo? Kubonakala kuwe! Ezi zi-carbohydrates elula, ezandisa ngokuthe kratya izinga leswekile egazini.

Ngenxa yoko, i-gastric gland iqala ukuvelisa i-insulin, kwaye yonke le ishukela ifakwe kwifom yeenqatha ezinqeni nasezinqeni zethu. Kwaye ngenxa yokuba i-glucose ijika ngokukhawuleza ibe yintonga, ufuna kwakhona ukutya, kwaye isidlo sasemini kungekudala, ngoko ke qalisa kwakhona, "qhaqhashe" isandwich, udla iikhalori ezingaphezulu.

Indlela yenombolo 3: Ixesha lokutya elifanelekileyo

Olu khetho alufanelekanga lutho. Awuyi kulamba, kwaye uya kulungile, ngaphandle kokulimaza isibalo. Indlela yokukhetha iimveliso ezinobungcali nezichanekileyo? Ngentsasa, akusoloko ixesha lokupheka izitya ezikhethekileyo kufuphi nesitofu. Isidlo sasekuseni esifanelekileyo asiyidingi ukupheka ixesha elide.

Iimveliso ezifunekayo zokukhetha ukutya kwentsasa kwasekuseni

Yintoni eyona nto eyona nto yokutya kwasekuseni? Fumana iikhalori ezaneleyo ukuze usebenze umzimba kunye nokulinganisela izinto ezifanelekileyo. Ekudleni kwakho kufuneka kube kunye namafutha, iiprotheni kunye ne-carbohydrates ngefiber, kodwa zonke ezincinane.

Inxalenye yokuqala yokutya kwasekuseni yinkimbinkimbi ye-carbohydrates, enokuthi ibe ngohlobo lwesitashi okanye i-glycogen. Ungadla i-porridge efudumele okanye i-oatmeal emanzini okanye ubisi obuncinane, u-muesli ongokwemvelo ngaphandle kwezibonelelo. Kule nto, kufuneka udibanise iiprotheyini ngendlela ye-cutlet ene-steamed, inkukhu ebilisiwe okanye amaqanda. Endaweni yemveliso yenyama, ungadla iimveliso zobisi.

Amafutha kufuneka abekho. Kuhle kakhulu ukuba ibhotela enhle okanye imifuno. Iintlobo kunye nemifuno kufuneka ibe kwisidlo sakusasa. Unokwenza isinqununu okanye isaladi.

Ukuba usetyenzisiwe ukungafumani isidlo sakusihlwa kusasa kwaye awufuni ukulamba, ngokokuqala udle isityalo kunye nesiqingatha seqanda, kwaye ngokukhawuleza ufunde ukutya ekuseni.

Ku luncedo ukuba nekomityi yekhofi yemvelo kwidlo sasekuseni, kodwa kungekho nayiphi indlela inqabile. Unokusela umnyama, kunceda ukunciphisa umzimba. Funda ukusela itiye kunye nekhofi ngaphandle kweshukela kunye nekhefu.

Kukho iinkolelo ezininzi malunga nento yokutya kwasekuseni, kwaye kungenjani. Ngokukodwa ithelevishini kunye namaphephancwadi kusinika ukuba kuyimfuneko ukusela isantya se-orange ekuseni, isonka sisetyenziselwa endaweni yesonka, kwaye i-amuses ngokuqhelekileyo isidlo sasekuseni esihle kakhulu. Ngoku uya kuqonda ukuba oku akunjalo ngokwenene.

  1. Orange. Ngokwemvelo, kuyiluncedo kakhulu, iqulethe i-vitamin C eninzi, kodwa akukho jisi esanda kutyunjwa ingasetyenziselwa isidlo sakusasa. Ziqukethe i-amino acids, ephazamisa i-mucosa yesisu kwaye sinesivakalelo. Ukongezelela, i-acids iyonakalisa i-eam ezinyo. Iingqapheli zaseBoston zifunyenwe ngokuqhelekileyo into emangalisayo: Ijusi ye-orange yansuku zonke inobungozi, ngenxa yokuba izifo ezidibeneyo zanda ngama-40%.
  2. Yoghurt. Abaninzi bathi xa uyidla ekuseni, uya kuba ne-immunity increased, akukho ukuphazamiseka emsebenzini wesisu namathumbu, kwaye i-microflora iya kuzaliswa ngamabhaktheriya ancedo. Ingumkhangiso kuphela. I-Yogurtnikak ayikwazi ukuchaphazela isistim somzimba, kodwa i-kefir iyona incedo ngakumbi emsebenzini wesisu. Kwiindawo ezininzi ze-yogurtahnets, kungekhona ukuba kukho ii-bacteria eziphilileyo kunye nephilileyo, kodwa akukho zinkwenkwezi zobisi. Kancinci zonke i-yogurts zenziwe kwipowder eyomileyo, ngenxa yokuba zingagcinwa ixesha elide. Iintyatyambo kunye namajikijolo, okufuneka ukuba atshale, aphela ngendlela yokulondolozwa kunye nesiraphu. Ukongeza, bongeza idayisi, ishukela, izitishi kunye neendvayi. Ngoko ke xa ukhetha i-yogurt, khumbula ukuba umphefumlo weshefu kufuneka ube ngaphantsi kweeveki ezimbini.
  3. Muesli. Yintoni engcono kunokuba isidlo sasekuseni awunakufumana, uzalisekisa izinto ezingenangqondo! Ukwenza i-muesli, iququza i-croup, leyo ngexesha elifanayo ilahlekelwa zonke izakhiwo ezixhamlayo, izithelo ezomileyo ezikwe-muesli ziphathwa rhoqo ngegesi ye-sulfuric. Ngoko bajonge, kodwa akukhuthazwa ukuba badle. Emva koko, ama-flakes aphekiweyo kwaye aphathwa. AbaFulentshi bezondlo bafumene ukuba ezinye iindidi ze-muesli zineepesenti eziphezulu zamanqatha kunokutya okukhawuleza. Ngako oko, indlela efanelekileyo kukuthatha indawo ye-cereal nge-oatmeal kwaye udibanise iziqhamo ezinqabileyo.
  4. I ziqhamo. Ungcono kunokuba isonka sinokuphela kwesonka esivela kwi-grains. Zingadliwa, kuba ziyanelisa indlala kwaye ziqulethe iivithamini kunye nezinto ezilandeleleneyo, kodwa abanakho ukunambitheka. Kodwa abo abanamanzi - abakwazi ukuyidla, kuba baninzi izithako kunye nekhalori umxholo ulingana nomxholo wekhalori wesonka esiqhelekileyo.
  5. Fatty syr. Awunayo ukunikela! I-cheese nenyaniso iqulethe amaninzi amanqatha, kodwa iyanceda kakhulu. Nokuba oogqirha bathi abantu abagulayo kufuneka bazinikele ekudleni kwabo.
  6. Ubhanana. Akuyimfuneko ukuyilahla ngenxa yequlatho yekhalori. Kule siqhamo, ipesenti encinci ye-acidity kwaye kusasa iya kugubungela isisu sakho. Ngokuqinisekileyo, ungenalo iziqwenga ezi-5, kodwa enye ayiyi kukulimaza, kodwa inzuzo kuphela, kwanjalo yenza ukuba ingqondo isebenze.
  7. Ushukela oBrown. Iswekile yinyani yinyani ibaluleke ngakumbi kunokuba ishukela esimhlophe, iqulethe izinto ezininzi, kodwa akusibizi ukuba kube nzima. Yaye ishukela elibomvu obona kwiivenkile, eqinisweni, umhlophe oqhelekileyo, ohlaziywa nge-treacle.

Imizekelo yesidlo sasekuseni esiluncedo nesilungileyo:

Akunjalo nawuphi na umntu omele aphephe isidlo sakusasa. Ukutya okufanelekileyo kunye okunempilo kukunika amandla okomeleleyo, kodwa akukho ndlela inamathomitha angabonakaliyo ezinqeni nasezinqeni.