Wonke umntu uyazi ukuba ebusika sisoloko siphucula ngaphezu kwehlobo. Isolo salokhu kukutya okumnyama (akukho ziqhamo ezaneleyo, amajikijolo kunye nemifuno emitsha), indlela yokuphila engaphantsi kweminye (zama ukuhamba apha xa unemigangatho emihlanu yeengubo ezifudumeleyo), kwaye iiholide zonyaka omtsha zishiya uphawu lwazo kumfanekiso wethu. Indlela yokunciphisa ixesha lokubanda? Ngenxa yokutya okubusika okukhethiweyo!
Ukutya kwasebusika kwaphuhliswa ngabasemfuyo baseRussia ngo-2011. Iingcali ziye zaphawula ukuba uninzi lwesidlo, oludume phakathi kwabantu bakithi, alufanelekanga ngokupheleleyo kwimozulu yethu, kwaye ngokukodwa ngexesha lebusika. Emva koko, ukutya okwakusasazeka namhlanje kwakusungulwe ngokubanzi ngama-American, eJapan nase-Israel ososayensi. Yaye imeko yemozulu kula mazwe ihluke kakhulu kwiRashiya. Ngoko abafazi bethu baphoqeleka ukuba bahlale kwiidlo, ngokusekelwe kwisethi yemveliso enzima ukuyifumana kwimimandla yethu ngexesha lebandayo.
Ngokomzekelo, kwizidlo ezininzi zicetywayo ukuba zidle izityalo ezininzi kunye nemifuno. Kodwa kwiivenkile zevenkile ebusika sinomkhukhi kuphela "weerubha", "iplastiki" utamatisi kunye ne-strawberries engenakulungiswa. Kwaye akukho nto iyanceda kuwo: akukho ukunambitha, akukho nambitheka, akukho mavithamini. Ngoko ke, loo mveliso ayikwazi ukuthathwa njengesiseko sokutya, ukuba uhlala eRashiya kwaye uya kuhlaziya ubunzima ebusika.
Ukongezelela, kwimvula ebusika yaseRashiya, ukutya amaqabunga amachiza kuphela ayingozi kwimpilo. Akukho nto kwiimeko zemozulu ezithandwa kakhulu yizityalo ezicebileyo. Kodwa, ngokuqinisekileyo, abayi kukhululeka, kodwa umxholo wekhalori wokutya ngexesha lobusika kufuneka ube ngaphezu kwe-1200 kcal edidayo, njengoko kunconywa ngokutya okufashisayo namhlanje.
Isiseko sokutya kwasebusika
Umgaqo oyintloko wokutya ngexesha lokubanda kukubandakanya izitya ezishisayo ekudleni. Kwaye oku kuthetha ukuba ukutya, okusekelwe kwezinye iipulo kunye nealadi zihamba ehlobo. Kwaye ngoku lixesha lokutshisa izitya.
Kwakhona, isiseko sokutya kukuhlanganiswa okulinganayo kweemveliso eziza kuqinisa izakhiwo ezikhuselekileyo zomzimba kwaye zikhusele ukuqokelela kwamaninzi athile.
Indima ebalulekileyo ekudleni kwasebusika idlaliswa yimoya yengqondo. Emva kwakho konke, sihlala sinamafutha ebusika, kuba sikholelwa ukuba ngexesha lokubanda kufuneka udle ngaphezulu ukuze uhlale ushushu. Kodwa imeko yendalo iyaxhomekeka kumlinganiselo omkhulu ekungabikho kokutya kokutya, kodwa kumgangatho wayo. Ngoko ke, kufuneka uqinisekise umzimba wakho ukuba ukutya okunempilo kunye okunokulinganisela kuya kuncedisa kokugcinwa kobushushu emzimbeni nasekulahlekeni kwesisindo.
Kufuneka kukhunjulwe ukuba ukutya okubusika akuklanyelwe ukulahleka kwesisindo. Kubandakanyeka ukunyakaza okucothayo nokucwangcisiweyo, malunga no-2-3 kg ngenyanga. Iingcali-izondlo zicinga ukuba ukunciphisa umthamo womzimba. Emva koko, kulo mzekelo, umzimba awuxinzeleleke ekudleni okuphantsi kakhulu kwezondlo, oku kuthetha ukuba isisindo esilahlekileyo asiyi kubuya ngokukhawuleza emva kokutya.
Ukudibanisa okukhulu kunye nokutya kwasebusika kukuba akunazo izithintelo zokutya okuqinileyo (phantsi kokuvinjelwa kotywala kuphela kunye neshukela kwifomu yayo ecocekileyo), ukutya kukuhluka kunye nokulinganisela. Kungcono ukutya kwiincutshana ezincinci: kwiincinci ezincinci, kodwa kaninzi, amaxesha ama-5-6 ngosuku. Kule meko, umgca ogqithiseleyo we-fat will not form and you will not feel hungry.
Imveliso yokutya kwasebusika
Xa ukhetha iimveliso zokutya kwasebusika, qwa lasele kuqala kuzo zonke ixesha kunye nokulinganisela kwamaprotheni, amafutha kunye nama-carbohydrates kuwo.
Iiprotheni
Ebusika sihlala sihlala kwiimeko ezidlulileyo, sizive sisicindezelekile, iimeko zisoloko zingonwabi. Oku kubangelwa kakhulu kumsebenzi ophantsi kwelanga kunye namaqondo okushisa angaphandle kwefestile. Ukuphakamisa isimo sengqondo nokuphucula intlalo yakho kuya kunceda izinto ze-phenylin kunye ne-tryptophin, eziqulethwe ukutya kwiprotheni. Ezi zinto zinegalelo ekuveliseni ngokukhawuleza kwe-endorphins ("i-hormones yolonwabo"), eyandisa imvakalelo, ukukhulula iimvakalelo zokudakumba nokulawula ukutya kwethu. Kuphi iprotheni equkethe iinqununu ezifanelekileyo? Kwinyama yenkukhu, i-turkey, intlanzi kunye neentlanzi zasemanzini, amakhowa, iiimbotyi (ubhontshisi kunye neeperesi), i-soy, i-buckwheat, ubisi, ushizi, i-cottage shizi kunye namaqanda.
I-carbohydrate
Ebusika, umzimba wethu awunalo into ebizwa ngokuba yi-serotonin. Ihlanganiswa ilanga, elincinci kakhulu kwixesha elibandayo. Siphinde sizalise ukusilela kwale nkunkuma ngokutya amaqebelengwane ahlukeneyo, ama-pastries, ii-chocolates kunye neesekese. Kodwa iswekile equlethwe kuzo zonke izidlo ezidliwayo azikhupheli nje ukuveliswa kwe-seratonin, kodwa kunye nokuqokelela kwamafutha amaninzi emzimbeni. Yintoni endiyenzayo? Yenza i-carbohydrates ebonakalayo enobungozi inomsebenzi onzima! Iidrobohydrate ezinjalo ezifunekayo zifumaneka kwimifuno, imifuno, isonka esivela kumgubo opheleleyo-okusanhlamvu, i-oat flakes. Esikhundleni seenkaphu ezinobungozi kunye ne-chocolates, kungcono ukuquka ama-apricot omisiwe, utywiliso kunye novuniweyo ekudleni kwakho.
Amafutha
Umthombo ongcono kakhulu wamafutha ebusika yimifuno yemifuno. Ummandla wethu, ilanga, ilinen kunye neoli yomsedare zilungile. Kwakhona amaninzi amaninzi afanelekileyo atholakala kumatshini kunye nembewu yelanga, ama-walnuts kunye neenpine, ama-hazelnuts kunye nama-alimondi.
Kusela
Ebusika, iziphuzo ezifanelekileyo ziza kushushu ama-herbal teas, i-compotes yezithelo ezomileyo kunye namaqabunga amaqabunga (i-ash ash ash, i-cranberries), izithelo ze-cranberry.
Ukutya okuthe ngqo kokutya kwasebusika
- Ukutya kwasekuseni: iqanda elibilisiweyo, inqanawa yomgubo opheleleyo, i-oatmeal kunye ne-millet porridge, itiye eluhlaza.
- Isidlo sasekuseni sesibini: i-200 g cottage ushizi (ayifuni, kodwa ayinamafutha amaninzi, i-2-3%) okanye i-yogurt yemvelo.
- Ukutya: Umhluzi wenyama kwenkomo enomzimba kunye nemifuno (iidroti, i-anyanisi, iklabishi, iibhontshisi), iigrimu ezingama-250 zamabhakheheat abilisiwe, i-50 grams ye-sauerkraut.
- I-snack: ii-apula 2, i-compote yezithelo ezomileyo.
- ISidlo: i-cauliflower ebilisiwe, i-200 g yenyosi (ebilisiwe okanye ibhaka), 200 ml ye-kefir.