Ingozi yintoni ukusetyenziswa kokutya kubangela ebusuku?
Ngobusuku nobusuku kulambile, ngokubanzi, kunye nokulala kwindlala, kusiza ukubuyisela umzimba womntu. Ngemva kwemva, le nkqubo ayivumeli ukuba iqale ukutya kuphela, kodwa ixinzelelo. Ukutya okudlulileyo akuvumeli ukuba umzimba uphinde ufike ebusuku.
Ukongezelela, isidlo sakusasa singabangela ubuthongo obubi nokulala, njengoko ukuveliswa kwe-melatonin kuphungula.
Ndiyabulela ngokuhlwa kwindlala, umzimba uqala ukuqhuba amanqatha ayo, ngelixa iyakusindisa i-glucose. Ukutya ebusuku, kunokukhokelela ekufumaneni amakhilogremu ambalwa.
Sibone ukuba kutheni isidlo sakusihlwa singagcinwa:
- ukulala lula nokulala kakuhle;
- uzive ulungile;
- ukuba angabi manqatha, kwaye kwezinye iimeko, ukunciphisa umzimba.
Ngokuqinisekileyo, ukuhlwa kwamadla akusebenzi kubantwana nolutsha abangeneminyaka engama-23 ubudala, badinga ukutya ubusuku, kuba basesezingeni lokukhula kunye nophuhliso.
Ukuba awunayo izizathu ezichazwe apha ngentla ukuba kutheni abanye benqabile isidlo sakusasa emva koko, unokutya kwakhona xa ufuna.
Yintoni esifanelekileyo isidlo sakusihlwa?
Musa ukusela imimoya kunye neziphuzo ze-caffeinated ukudliwa. Yaye ukuba ungenayo isisiseko sokugqiba, ungadla ukutya okudliwayo ngokutya, kunye nepesenti eziphezulu ze-glycemic index, ezinokukunceda ukuba ulale.
Inkcazo ye-glycemic yinani ukusuka ku-1 ukuya ku-100, ebonisa indlela yokutya ngokukhawuleza kwe-carbohydrate. Okuphakamileyo ukutya okudliwayo ebusuku, isalathisi se-glycemic, kulula ukugaya, kwaye akulimazi ukulala ngokukhawuleza. Ukutya okunjalo kunokukhawulezisa ukuveliswa kwe-serotonin, okubangela ukubonakala kokulala. Iimveliso ezikhuthaza ukuveliswa kwe-serotonin kunye ne-melatonin-hormone ebangela ubuthongo, ukuzinza, ukukhulula isisu kunye nezihlunu.
Abantu abanesifo sikashukela kunye nokugqithisa kufuneka baqaphele ukutya okunomlinganiselo ophezulu we-glycemic index. Abantu abanjalo banokutya ebusuku, abacetyiswayo.
Kwi-glucose, isalathisi esiphezulu se-glycemic ingama-100. Naphezulu kakhulu: isonka esimhlophe, i-pancake, irayisi ebomvu, iinqotyi eziphekiweyo, ubusi. Iengxube ebilisiwe, iifatate ezibhaka, iimayini, i-kiwi. Iifatata ezifihliweyo, ibhanana, iisandi.
Ebusuku ungadla isidlo semifuno kwaye uphuze iwayini elimhlophe. Ebusuku kubalulekile ukusela igrumbi yobisi olufudumeleyo, i-kefir, itiye kwi-chamomile kunye nobusi, ukunyuka kwe-oregano, konke oku kunomphumela wokuthoba.
Imveliso ebusuku ayikwazi.
Akunqweneli ebusuku ukuba adle ukutya okunomgangatho ophantsi we-glycemic index, oku kuthetha ukuba zitshiswa ngokukhawuleza. Ezi zinto ziquka: zonke izityalo, ubisi, i-zucchini, iklabishi. I-Pepper, i-macaroni (ekwakhiweni kwimihlaba eqingqiweyo yentlobo), utamatisi, anyanisi, i-yogurt. Amantonga, amakhowa, i-plums, i-cherries, ii-apula, amapheya, iiperesi, ama-apricot omisiwe, ii-oranges, i-grapefruit. Iziqholo kunye neziqholo, zandisa ukondla. Iintlanzi, inyama, iinkukhu nazo zitshiswa ixesha elide, ngoko akunqweneleka ukutya loo mveliso ebusuku.
Njani ukunqoba ukutya?
Njengomthetho, umva wokuhlwa wesondlo unamandla kunexesha lemini, kodwa oku akuthethi ukuba kufuneka utywala kakhulu, oku akunakwenziwa.
Ngobusuku, umzimba uqala ukwakhiwa ukuze uqokelele iindawo zokugcina amanzi, ngaloo ndlela ubeke ukutya "kwiibhinki" zawo. Emva kokutya, emva kweeyure ezimbalwa nje, ufuna into yokutya, ngoko kuyacetyiswa ukuba udle ambalwa kunye namaxesha ambalwa. Ukuya ekhaya ukusuka emsebenzini, unokuluma nge-curd okanye yogurt. Ukufika ekhaya kungcono ukusela itiye kunye ne-chamomile no-honey kuqala, kwaye emva kwemizuzu engama-30, sidla isidlo sakusihlwa kunye namazambane ahlambulukileyo, i-pancake kunye ne-kefir.
Kungcono ukuba unesidlo sokutya esikutya, ngoko uya kunceda ukuqinisekisa ukuba ukuhlanganiswa okutsha kwintlanzi kuya kubandakanywa rhoqo, ngenxa yoko, ukuvakalelwa kwe-satiation kuza kukhawuleza.
Ukuba imizuzu eyi-15 ngaphambi kokudla, sisele iglasi yamanzi afudumele, ngoko isondlo siya kuncipha. Esikhundleni samanzi, unako ukusela itiye ye-tea elula kunye nokongeza ubisi, okanye iglasi ye-kefir. Ijusi ngaphambi kokudliwayo kungcono ukuba ungaphuzi, njengoko isebenza ngokusesikweni kwerayisi yesisu.
Ungaze udle iiskese kwisisu esingenalutho, makungabikho wodwa uguqulele ukutya okuzaneleyo. Okokuqala kufuneka udle ukutya okuqhelekileyo kwansuku zonke, kwaye emva koko ekupheleni kwesidlo kudla ieskese kancane. Ngaloo ndlela, awuyi kuzuza amakhilogremu angaphezulu.
Usuku kufuneka luqale ngokutya kwasekuseni okupheleleyo, ukuzama kwemini emva kokuhlwa, ngoko awuyi kuba nomnqweno wokutya kakhulu ebusuku.
Ngokusoloko kusihlwa badla ekungabini, ngoko banento yokutya, baya kusela itiye, kwaye nangona oku kuyinto enomdla, kungcono ukwenza ezinye izinto ezinomdla kunye ezinomdla.
Beka imifuno kunye nokutya okuphantsi kweekhalori kwifriji kwindawo evelele, enye ukutya ongayidla kusasa, ucebise ukuba uphawule. Ekuseni awukwazi ukuziphoqa ukuba udle yonke into enomnandi, kodwa ungathatha "yummy" ukuba usebenze nawe.
I-Aromatherapy iya kunceda ukujamelana nendlala. Sebenzisa iphunga leminti, i-vanilla, isinamoni kunye ne-apula eluhlaza. Iioli eziyimfuneko zisetyenziselwa ulusu okanye zikhunjulwe, ngokuba olo lugqiba lufanele lucwecwe enye i-nostril, enye ifune ukuthatha umoya ophefumlelweyo. Kwaye ngokuthe ngqo. Le ndlela yokubilisa izivumba ziyakunceda ngokugqithiseleyo ukucima ukulamba kwengqondo - isondlo sibonakalisa kuphela kwisitya esibonakalayo esityebileyo.
Ukugwema ukutya ngokutya kukunceda ukuhambisa iioli ezibalulekileyo ngokukhawuleza ngaphambi kokutya, nganye iqanda ukuya kumahlanu. Unako ukuhogela i-tangerine okanye i-orange peel.
Ngokuqhelekileyo, ukoma oluqhelekileyo kuthathwa ngenxa yokulamba. Ukuziva ulambile kuyadityaniswa xa usela itiye eluhlaza, ijusi yetamatisi, itiye yemifuno.
Emva kokudla isidlo, kufuneka uqhube ngokukhawuleza amazinyo akho, oku kuya kuphazamisa i-reflex condition: emva kokucoca amazinyo ayisoloko esitya.