Yonke intombazana iyayazi ukuba into enzima kunayo yonke ukunciphisa umzimba. Ngako oko, nezidlo ezinzima kakhulu ngezinye izihlandlo azinikezi ziphumo ezifunwayo. Ukunciphisa ubunzima kule mimandla, kuthatha umzamo omkhulu. Njengomthetho, akukho ukutya okwaneleyo kuphela, kufuneka udibanise umzimba. Nangona kunjalo, oososti baqhubeka nokuphuhlisa ukutya okuya kunceda ukulahla ama-intshi angaphezulu kwimigodlo kunye neenkuni.
Mhlawumbi, ngamnye wethu wacinga malunga nokuba kutheni kummandla wamathanga kunye neenqanawa ezithi "i-fat fat stores" zifakwe kakhulu. Iphutha lo konke okuxinezelekileyo, indlela yokuphila engalunganga kunye nokutya okuphezulu kweekhalori. Zonke ezi zinto azichaphazeli nje kuphela umlinganiselo wethu, kodwa nakwimeko yesikhumba sethu, iyaba yintlungu kwaye ilahlekelwe yintambo yayo.
I-Mysrazu ifuna ukuba uqaphele ukuba ukulahlekelwa ngokunyanisekileyo kwintsimbi kunye neentambo kunye noncedo lokutya omnye kuphela akuyi kusebenza. Ngoko ke, kucetyiswa ukudibanisa ukutya kunye nokuzivocavoca okhethekileyo, kunye nezonyango ezahlukeneyo (izikratshi, iimveliso ezincinci kunye nokunye okunjalo). Indlela ehlangeneyo kuphela inokunceda ukuba ufezekise iziphumo ezifunwayo.
Ukuphumelela kwiminqweno
Umgaqo osisiseko wokutya okunjalo kukungadli ngaphezu kwama-25 amagremu okutya kwiprotheni ngosuku. Ukutya okunjalo kulungileyo kula ma nto mbazana abanikazi befayili enemibala. Ukuzisa umzimba wakho ngendlela eqhelekileyo, uya kuphelisa ngokupheleleyo kwimveliso yakho yokutya efana ne: inyama enamafutha, ibhotela, ukhilimu omuncu, i-chips, i-ayisikrimu, i-sweet cream nomgubo, i-chocolate kunye naluphi na ukutya okunamafutha.
Ukuze iisentimitha zihambe kwiimfumba zakho i-Iberader, kufuneka udibanise ukutya kwakho kwansuku zonke iimveliso ezinjalo: izithelo ezomileyo kunye nezithelo ezitsha, imifuno, ivenkile, i-jam kunye ne-jams, isonka esivela kumgubo wokugaya, iigrasi, okusanhlamvu kunye neembotyi, irayisi, inyama ephilileyo. Njengoko sele kukhankanywe ngasentla, ukwenzela ukuphumeza umphumo osheshayo, ukutya okufanelekileyo kufuneka kudibene nomsebenzi wokwenyama. Ukuba awukuthandi ukupheka kwindawo yokuzivocavoca, ngoko unokudansa, u-skate, ubhalise ukubhukuda, u-aerobics okanye nje ufikelele ekhaya kwikambo.
Ukuba ufuna ukulahla iisentimitha ezingaphezulu nje kuphela kwimihlaba yamathanga kunye namathambo, kodwa nokuzama ukuzama iinkunzi zamathole, oko kukutya okunjalo. Ukutya okunjalo kwiintsuku ezimbalwa kuya kwenza ukuba umfanekiso wakho upheleleke, kwaye unokuyonwabela iziphumo. Into ebaluleke kukuba kukutya okunjalo akuyi kuba nelambile. Umgaqo wesondlo usekelwe kwinto yokuba ungadli i-calories engama-1200. Ukuze ulahlekelwe isisindo, kufuneka ukhuphe ngaphandle kweeshukela, izitya ezifusiwe kunye nezithabiso, iimveliso zepuphu ekudleni kwakho. Ukongezelela, usuku kufuneka lutye ubuncinane iilitha ezilitshizi zamanzi: iitayi zeengqolowa, itiye eluhlaza, iindizi, kwaye kunjalo, amanzi ahlambulukileyo.
Ngokumalunga nokutya okusebenzayo
Ngosuku olunye:
- Ukutya kwasekuseni: iglasi ye-1% i-kefir okanye i-yogurt (akukho zongezo), isiqwenga sesonka esimnyama kunye neyamatato kunye naso nasiphi na isiqhamo.
- Ukutya: i-200 g yenkukhu ebilisiwe ngaphandle kwesikhumba, ukukhonza isaladi yemifuno enomsola welamula kunye nentende yekhofi / itiye.
- Ukutya isidlo: 200-250 amagremu weemifuno ezithanjisiweyo (utamatisi, ukholifulawa, iimbotyi), i-apula enye kunye ne-100 ml yewayini elomileyo.
- Ukutya kwasekuseni: 150 amagremu e-saladi, iigrimu ezingama-25 zamakhowe asebilisiwe, iigremu ezingama-25 zesonka esimnyama kunye nekhobe yekhofi / itiye.
- Ukutya: 50 amagremu wesonka nge-bran, i-50 grams yeeshizi kunye nesinye isiqhamo.
- Ukudla isidlo: i-200 grams yemifuno (iitato, i-cauliflower kunye neembotyi), 200 amagremu okutya kunye ne-150 ml yewayini elomileyo.
Ukutya okunjalo kukuvumela ukuba ulahlekelwe iibhilogram ezimbini okanye ezintathu ngeveki. Nangona kunjalo, phawula ukuba libhekisela kwinani lezondlo eziqinileyo, ngoko ngexesha lokutya okunjalo, kucetyiswa ukuba uphuze i-polyvitamines, ukuze umzimba ufumane zonke iivithamini neempawu ezifunekayo.
Cima "iindlebe"
Kukulungele ukuqhuba ukutya kweenyawo kwixesha le-watermelon-melon. Ukutya kwe-Watermelon kukulungele ukunciphisa inani. I-Watermelon ayinakunceda kuphela ukulahlekelwa kwesisindo se-butt kunye neentambo, kwakhona kususa ngokugqithiseleyo uketshezi olungaphezulu komzimba kunye nokuphelisa ubuqhophololo. Siyabulela oku, isikhumba sakho siya kuqiniswa.
I-Melon, njengevenge, iyimveliso ebalulekileyo. Kuyinto enhle kakhulu kwaye inezakhiwo zonyango. I-melon ixutywe kakuhle ngumzimba kwaye isusa i-toxins, i-diuretic efanelekileyo kwaye iphakamisa ngokugqithiseleyo umqhubi. Ngoko ke, i-watermelon kunye ne-melon yokutya iyasebenza kakhulu.
Nangona kunjalo, ngaphambi kokuba uqale ukukrazula "iindlebe" kwii-breches ezikhweleyo, kufuneka ukhiphe ngokupheleleyo ikhofi, i-tsholeta, i-fatty and spicy food ukutya kwakho. Ungadla naluphi na iziqhamo kunye nemifuno eluhlaza: i-dill, i-lettuce, ukhukhamba, i-pepper, iklabishi, i-avocados, ii-apula, i-zucchini, i-parsley, iimbotyi nabanye. Ukongeza kwezi mveliso, kufuneka udle isigamu sevethe okanye ikhabe ngosuku. Esi sabelo kufuneka sihlulwe sibe sesithathu okanye sesine ukutya.
Nangona kunjalo, nangona ukuba kuvunyelwe ukuba badle phantse zonke iziqhamo kunye nemifuno eluhlaza, ukusuka kwiidiliya eziluhlaza kunye neeperesi kuya kufuneka zishiywe. Kodwa kwisondlo sakho seveki, ngaphezu kwesiqhamo esingentla kunye nemifuno, udinga kuphela enye yezi zidweliso ezidweliswe apha:
- 50 amagremu angenayo i-yogurt, iglasi yegour yogurt kunye nenxalenye yesaladi edibeneyo;
- 150 amagremu kwanoma yimaphi ama-mushroom ephekwe kwi-grill, inxalenye yesaladi edibeneyo kunye neetatata enye;
- ezimbini izitshizi ezinamathele ezinotyiweyo kunye neetatayi kunye neepuniji ezimbini zengqolowa ephekiweyo.
Iopyat, kukho enye kodwa. Awukwazi ukulahla "iindlebe" kuphela ngoncedo lokutya. Kubalulekile ukwenza isicwangciso esikhethekileyo sokuzilolonga. Ngethamsanqa, ukuthabatha izinto ezinzima zokuzivocavoca kulula.
Ukulahleka kwesisindo esivela kumbono wezondlo
Izondlo zicinga ukuba ukutya okufanelekileyo kwiinyawo kufuneka kube:
- Ukutya kufuneka kulungelelanise kwaye kubandakanye inani elincinci leemveliso ezinobisi ezincinci kunye neoli ephantsi, ii-oyile yemifuno, izithelo, imifuno kunye nezolimo. Ukongezelela, ekudleni okunjalo, ngaphandle kwezidlo ezintathu ezisisiseko, kufuneka kubekho ukutya okuthathu.
- Ukutya kufuneka kuqulethe kuphela kwimveliso yemvelo engenayo i-preservatives. Ngoko ukutya kufuneka kube mnandi ukuze ukwazi ukuphepha ukuphazamiseka.
- Kubalulekile ukubandakanya iprotheni eyaneleyo ekudleni kwakho, njengoko idlala indima ebalulekileyo emzimbeni wethu: ixanduva lomsebenzi wengqondo kunye ne-metabolism, ngenxa yesikhumba kunye neenwele, kwinkqubo yokulahlekelwa kwesisindo, njalo njalo.
- Amantombazana kufuneka adle ii-1200 zeekhalori ngosuku. Ukunciphisa iikhalori kukukhokelela ekunciphiseni kwe-metabolism, kwaye oku kuncedisa ekuzuzeni ubunzima obukhulu.
- Ukutya kufuneka kube nexabiso elaneleyo le-fiber kunye namavithamini.
- Ukutya kufuneka kuqulethe inani elincinci leoli, kodwa awukwazi ukuphelisa ngokupheleleyo amafutha ekudleni kwakho, kuba idlala indima ebalulekileyo emzimbeni wethu. Kwaye ekudleni kufuneka kube khona njengemifuno yemifuno, kunye namafutha esilwanyana.
- Naluphi na indlela ukhetha ukuyidla, kufuneka uphuze ubuncinane isiqingatha ilitha yamanzi ngosuku. Ukuqhelanisa inkqubo yokugaya kunye nokukhawulezisa i-metabolism, isiqingatha seyure ngaphambi kokutya, uphuze iglasi yamanzi acocekileyo (unokongeza ijusi lemon).
- Naluphi na ukutya okumele kuncediswe ngokuzilolonga ngokomzimba okanye nayiphi na into eyenziwa ngumzimba: ukudansa, i-aerobics, ukubhukuda, ukuhamba ngokukhawuleza kunye nokunye okunjalo.