Ukuba unqwenela ukunciphisa umzimba ngomnyaka omtsha, sinokucebisa ukuba ugqoke ijee ezinamathele kakhulu, ususe konke ukutya okungenakulungileyo ukusuka kwiikhilozi uze uzenze isifungo;
1) Funda indlela yokupheka ubuncinane izitya ezimbini eziphilileyo.
2) Soloko unokutya okunempilo kwisitokhi engadingi ukupheka.
3) Gcina izithelo kunye nemifuno esilungele ukulungelelanisa kwifriji kwinqanaba lemehlo, ukuze bafike kuqala emehlweni akho.
4) Kancinci, omnye emva komnye, ukulahla imikhwa emibi (umzekelo, uye kwi-ice cream ephantsi, uze ufake ikhukhi kunye nesonka esipheleleyo).
Izondlo zokutya
Ixesha lokucinga kwakhona ngesidlo sakusasa sakho esicasulayo. Namhlanje, iintlobo ezininzi zezidyo ezivuthiweyo ezivela kwilayisi, ingqolowa kunye nefleksi zinikwe (enye indawo kubantu abaneengqolowa zokungena kweengqolowa). Abaninzi babo batyebile kwi-fiber (ngoko aziva ulambile ixesha elide), kwaye ezinye ziqiniswe nge calcium, insimbi kunye ne-folic acid. Ibhodi yokutya: Khetha ukutya kwasekuseni equle ubuncinane ama-3 gram e-fiber kunye no-8 g (iipunipoyi ezi-2) zeshukela ngexesha lokukhonza, kuba kwezinye ukutya, iipesenti ezingama-30 zazo zonke iikhalori ziseshukela.
Xa i-sauce encinci ye-fat isingcono kakhulu kwisondlo
Mhlawumbi uyaziqhayisa ngokwakho ngokwenza isaladi engenayo ishizi, iminquma, iinqutyana kunye ne-drop of fat in the sauce. Nangona kunjalo, ukuba akukho mafutha kwi-saladi, izondlo zalo, ezikhusela umdlavuza kunye nezifo zentliziyo, zigqithise kakhulu ngomzimba (ukuba zifunyenwe nonke), ezi ziphumo zoluphando lwezenzululwazi lwakutshanje. Ngethuba lovavanyo, abathathu abafazi kunye namadoda amane aneminyaka engama-19 ukuya kwe-28 kwiminyaka emithathu ayetyenzwa izitya kwi-saladi efanayo, eyenziwe kwipinashi, i-salad yaseRomen, iitarsyiti zeCherry kunye ne-karoti kwaye igqoke nge-Italian sauce ene-0.6 okanye Igrisi ezingama-28 zeoli ephuziweyo (i-sauce isoloko iqukethe iipunipoyi ezine, kungakhathaliseki ukuba i-fat content). Emva kwesidlo ngasinye, abathathi-nxaxheba bavavanya umgangatho we-lycopene, i-alpha kunye ne-beta-carotene egazini. Ziziphi iziphumo? Emva kwesaladi nge-spim sauce, i-beta-carotene ayizange ifaniswe nayiphi na inxaxheba! Ukunyuselwa kwazo zonke izondlo zintathu kwakunempumelelo ngakumbi ukuba abathathi-nxaxheba badla isaladi kunye ne-fat sauce okanye ne-fat content content. Ungasebenzisa umsila omncinci xa udla isaladi njengenxalenye yesidlo sasemini okanye isidlo sakusihlwa, apho kukho amanqatha. Nangona kunjalo, ukuba isidlo sakho sasemini sinomvuzo owodwa, kukulungele ukugqoka nge-sauce kunye nomthamo ophantsi weoli, izazinzulu zincoma. Ngako oko, ukuba uthanda ukuba ne-snack ne-kroti encinane, yiphonkce kwi-sauce engavumelekanga-ngoko uza kuzisa amancedo amaninzi emzimbeni wakho.
Ingqalelo: itekisi yokutya
Amacandelo amancinci angakhudlwana kunokuba ucinga. Ukuba ulawula inani leekhalori ngokuthenga ukutya kwakho okuthandayo kwiphakheji elithile, mhlawumbi ufumana ngaphezu kokuvunyelwene. Kubonakala ukuba ubunzima oboniswe kwiphakheji yeemveliso ezinjalo zidla ngokuchasene nobukhulu bayo. Abaphandi bavavanya iimveliso ezingama-99 ezithengiswa kwiipakethe ngokusebenza okanye sele zidibene ngokwahlulo (umzekelo, isonka esityiweyo). Kwavela ukuba kwiimeko ezingama-37 kuphela isisindo esifanelekileyo sibonisiwe kwaye ngaphezu kwesahlulo semveliso (47) equle iikhalori ezingaphezulu kwezinto ezathethwa kwilebula! "Abagonyamelo" babethengiswa ngemveliso ye-cereal - umzekelo, izityalo kunye nesidlo sasekuseni esomileyo. Ngokuqhelekileyo banomlinganiselo wepesenti ezili-10-12 ngaphezu kwezinto ezibhaliweyo kwilebula. Oku kuthetha ukuba ubala i-10-100 khalori ngokukhonza "ngaphandle kokusola into. Ezinye iimveliso ezigqithise ubunzima oboniswe kwiphakheji zi-muffins ze-blueberry, i-mini-donuts ne-tshocolate kunye ne-apple cookies. Okumangalisa kukuba, into: i-tshokoleta kunye nokutya okutyiwayo njengama-chips, ama-pretzels, i-popcorn kunye noshizi, zilinganiselwe kakhulu njengoko iilebuli zitshilo, kodwa ubunzima beepakethi ngesonka, i-bagels kunye nemiqulu ngokuqhelekileyo zihluke kwiyona nto. Impendulo kule ngxaki engalindelekanga: thengela izikali! Ngamanye amaxesha akuyi kuba yinto enqwenelekayo ukulinganisela ukutya okuthandayo okukhethiweyo kwaye khangela ukuba inyaniso yebhile iyatshelwa.
Bhisa iikhalori ezininzi kunye nobisi ekudleni
Iingcali zenzululwazi zikholelwa ukuba ukusetyenziswa kwansuku zonke kwe-700 ml yobisi oluncinci okanye i-fat fat fat (fat fat fat) inceda ekulahlekeni kwesisindo. Nangona kunjalo, ubisi akusisisombululo somlingo. Ukuba uhambelana nokutya okuphantsi kweekhalori kunye nokusela i-700 ml yobisi ngosuku, ngoko, njengoko uphando lubonisa, unako ukulahlekelwa isisindo ngokutshisa amaninzi amaninzi. Ukwandisa inani lobisi olugqityiweyo, ngokulandela isiluleko sabanondlo:
1) Yidla i-grains yonke yokutya kwasekuseni uze uphuze ingilazi yobisi obumhlophe.
2) Kwi-cafe esikhundleni sekhofi emnyama, yisela indebe ye-latte ngobisi obisikiweyo.
3) Yenza isidlo sakho sasemini sisebenzise ngakumbi ngokufaka ubisi obisikiweyo kumhluzi wakho wesobho.
4) Lungiselela i-cocktail yobisi oluqingqiweyo kunye neziqhamo kunye namacube e-ice ukuxhasa amandla emini.
Ngeliphi ixesha lemihla elona lilungele ukuzilinganisela kwaye kufuneka uyenze kaninzi kangakanani ngendlela efanelekileyo?
Ixesha elifanelekileyo kakhulu lokulinganisa ngentsasa (emva kokuba usendlini yangasese nangaphambi kokutya kwasekuseni). Asiyi kucebisa ukuba sibe kwisikali kaninzi ngaphezu kwesonto. Ubunzima buhlala buguqukayo, kwaye ngoku kufuthi oku kwenza abafazi baphelelwe yithemba. Ukuba uzama ukunciphisa ubunzima ngokusebenzisa umzimba, ingakumbi amandla, mhlawumbi uza kwakha ubunzima be-muscle, ngelixa ufumanisa amanqatha. Ngoko ke, umqondiso we-balance awuyi kubonakalisa impumelelo yakho ngokuchanekileyo. Isalathiso, esikule meko siboniswa ngesikali, sikhohlisayo, kuba asikwahluli phakathi kwamanqatha omzimba kunye nobunzima "obuxhomekeke", oko kukuthi, ubunzima bomzimba wakho, amathambo, izitho zangaphakathi, izicubu kunye negazi. Abantu abaninzi abancinciweyo abayinyani, kodwa kubantu abangenawo amanqatha, akusoloko beyinto enhle kakhulu, i-physiologists ixela. Ukongezelela ukulinganisa kanye ngeveki, iingcali zethu zincoma ukuvavanya inani lemfuyo yakho yonke inyanga ezi-3-6. Ekubeni kukho iziphene ezibalulekileyo kuzo zonke iindlela, ukusetyenziswa kweendlela ezimbini ezahlukeneyo, umzekelo, indlela yokulinganisa ubukhulu besikhumba sekhanda usebenzisa i-caliper kunye nendlela yokulinganisa ukunyanzeliswa kwezinto eziphilayo (ungasebenzisa isixa ukufumana ipesenteji yamanqatha omzimba) uyakukuvumela ukuba uqonde ukuba yeyiphi inqanaba. Nangona kunjalo, nangona umntu onamava anokukunceda, iziphumo ezifunyenweyo zingaphambuke kakhulu kwiimeko zangempela. Indlela yokulinganisa i-bioelectric resistance is especially sensitive to level of fluid in the body; ukuba umzimba wakho uphelelwe amanzi, ngoko umlinganiselo wamanqatha omzimba wakho unokugqithiswa kakhulu. Ukuba usebenzisa indlela yokulinganisa iifumba zesikhumba usebenzisa i-caliper (isicatshulwa esikhethekileyo sekhompyutheni), sincoma ukuba urekhode idatha yokulinganisa nganye yeengxenye ezi-3-7 zomzimba, kwaye emva kwexesha, phinda umlinganiselo uze uqhathanise neziphumo. Uhlalutyo olunjalo lunokunika umfanekiso othe tye wokuphumelela kwesisindo somzimba kunokuba kuphela inani le-fat fat figure, kuba iifomula ezifanayo ezisetyenziselwa ukubala umthamo womzimba wequmrhu lomzimba awukwazi ukuchaneka ngokupheleleyo kubantu bonke.