Indawo yokutya: imidlalo yokutya. I-Cocktail - enye indawo yokutya

Phantse kwisithathu sabemi bamazwe aphuhlisiwe abhekene nokukhuluphala. Ukugqithiswa kakhulu kwintengiso yabantu abanotyebileyo, abantu bathi abantu abagijimali kwithambo kunye nomntu olungileyo kufuneka babe yinto eninzi. Yintoni ichaza le ndlela? Unetyala lokuphila, ukusetyenziswa kakubi kokutya okukhawulezileyo kunye nokuziphatha okubi. Ukugijima ngemini, umntu utywala i sandwich okanye ngokuhlwa ukuzivumela kakhulu kwaye uya kulala ngesisu esipheleleyo. Kodwa ukutshintshwa ngokutsha kokutya kokutya akukwazi nje ukwanelisa ukulamba, kodwa kunokuba negalelo ekumgangatho we-metabolism.

Indlela yokulahla ubunzima obuninzi

Kuye kubekho i-stereotype, ngokubhekiselele kuyo, ukuba umntu ohlwempuzekileyo wayemnxebile, kwaye indoda yesityebi yayinamanqatha. Kwaye namhlanje incinane ishintshile: ubutyebi bezinto eziphathekayo bukhulula kwisidingo somsebenzi onzima. Uninzi lwabo bonke bafumana abasebenzi abasebenzayo bengqondo. Yonke imini bahlala kwikompyutha. Ngokumalunga nalokhu, izihlunu zibaleka, ukuhamba kwegazi kuphazamiseka, i-orange peel eyanqatshwa ngabasetyhini kunye nobomi obujikelezayo kwisisu. Indlela yokunciphisa umzimba?

Kakade, ngoncedo lomsebenzi okongezelelweyo kunye nokunciphisa ikhalori yokutya. Iiprogram ezifanelekileyo zokulahlekelwa kwesisindo ziphuhliswa phakathi kwekhulu lokugqibela. Kodwa zonke izidlo zinokunciphisa - imfuno yokunika amandla amakhulu. Umntu onqabileyo uyakwazi ukunqoba ukuthanda kwakhe umgubo nocoko, ekunciphiseni ukutya kwakhe kumagqabi amaninzi esaladi. Ukuzila ukutya kunika kuphela i-short-term effect, edla ngokuphindaphinda ibe yilahleko yokulahleka. Amacandelo okutya ekulahlekeni kwesisindo angaba yindlela yokuphuma. Ngabo, umntu udla ngokuqinileyo nangokufanelekileyo, ufumana iivithamini eziyimfuneko kunye ne-macronutrients. Kukho indlela efanayo yokutshintsha isidlo, oku kuthetha ukusetyenziswa kweemveliso ezigqityiweyo kunye nomxholo wekharikhi ongancinci, kodwa ukwanda kwe-saturation. Oku kukutshintshwa ngokutsha kokutya okuncinci, ukunciphisa ukutya kwezilwanyana ezilandelayo kunye negalelo ekukhuleni kwamanzi khalori.

Ingcamango emva kwayo

Ekuqaleni, izithuba zokutya azizange zibandakanye ukulahleka kwesisindo; Izazinzulu-abaphuhlisi babeka umsebenzi wokubonelela umzimba ngeekhalori ezifunekayo kunye nezondlo kwiimeko apho akunakwenzeka ukutya ngokuqhelekileyo. Ngokomzekelo, ukutshintshwa kokutya okuya kuba luncedo kwizihlandlo okanye kwimikhankaso yempi. Ukuqhaqha kwendlela yawela kuma-60s, xa iinqwelo zokuqala eziya kwindawo zenzeke. Phantse kwiminyaka elishumi kamva, ukutshintshwa kokutya kwaqala ukukunciphisa umzimba. Oovulindlela kule ndawo babenguHerbalife International, okwakusenokuba neziphoso kwi-recipe. Kodwa bafunda kwiimpazamo, kwaye abaphuculisi abalandelayo banikezele ekuqulunqweni kweemfuno ezithile: ukuzaliswa ngokukhawuleza kunye nokutya okuninzi kwezondlo. Okokuqala kwaye okuphambili, indawo yokutya kufuneka ifake iivithamini ezisetyenziswa ngokukhawuleza ngexesha lokulamba. Yiyo ascorbic acid, thiamine, riboflavin kunye neicotinic acid. Kwakhona umzimba udinga i-pyridoxine kunye ne- pantothenic acid. Kananjalo ukwanelisa ukuvalelwa kwindlala kukunceda i-fiber yokutya, ebakho ekudleni kwindoda yanamhlanje kakhulu, kwaye xa ukutya kukuhla kwezinga elibalulekileyo. I-fiber dietary ayinakunyulwa ngumzimba, kodwa iyimfuneko ekusebenzeni ngokuqhelekileyo kwamathumbu. Iindidi ezahlukileyo zabantu ukuze zenze isistim somhla ngemihla yamavithamini kunye nefayibha yokutya, lungisa i-cocktail ekhethekileyo.

Ukutya okungekho kwifom

Xa ukutya ukutya okucutshulweyo kuphulephula i-motility ye-colon, egcwele ingxaki kunye neengxaki zokugaya, ngoko ke yonke isidlo kufuneka ihambisane nokutya kwe-fiber. Iyiphi indlela elula yokubonelela umzimba ngevithamini kunye nezondlo? Kakade, lungisa i-cocktail! Abantu abaninzi bakholelwa ukuba ukusela, nobunzima, akukwazi ukutolika njengendawo yokutya. Ngoko ke, kwixesha eliphakathi kokutya, baphuza i-yoghurt ecolile, i-soda, ubisi, ngaloo ndlela badla iikhalori ezingaphezulu. Ngokuqinisekileyo, umntu kufuneka aphuze, kodwa ukusela kufuneka kulungile. Ukucima ukoma lwakho ngokukhawuleza kuya kuba ngamanzi acocekileyo, kwaye ukuqinisa amandla akho-i-cocktail efanelekileyo onokuyipheka ngobuninzi beeprotheni. Kukho umgangatho wesiprothini umntu kufuneka azuze imihla ngemihla. Iprotheni ngokwayo iyimveliso ehambelana ne-amino acid, ezisibhozo zazo eziyimfuneko kumzimba. I-protein cocktail iboniswa kubo bobabini ababandakanyekayo kwimidlalo, kwaye bahlala ngaphandle kokuzikhandla ngokwenyama. Ngendlela yokuthengwa kokutya okuthengiweyo, kunokwenzeka ukuba ulungiselele i-cocktail ngokulula nangokulula. Abagijimi abaqhelekileyo bathenga iprotheni, efana nokufana kwayo ifana nompu oqhelekileyo okanye umgubo. Isenzo seprotheyini sinokuqiniswa xa wenza i-cocktail yasebisi, kodwa, eqinisweni, oku akuyimfuneko, kuba kwelinye i-spoonful powder iqulethe imifuno yansuku zonke yeprotheni, i-casein kunye ne-whey. Xa ufumene umthamo wamandla obulalayo, unokuqeqesha ixesha elide ngaphandle kokudinwa kakhulu. Ukutshintshwa kokungena kwiprotheni akubhekiseli ukunciphisa ukunambitha, kwaye ubugcisa bokutya kunye nesithako esinjalo singaboniswa. Emva koko, iprotheni ingaba yibhanana, i-strawberry okanye i-vanilla. Kodwa kufuneka sikhumbule ukuba iprotheni yile caloriki, ngoko ayikhuthazwa ukuba idle ingalawulwa okanye yongeze ukutya.

Kwabo abalandela umzobo wabo

Kubalulekile ukuhlukanisa indawo yokutya ngenjongo yokusetyenziswa. Ukuba umntu uzama ukugcina ubunzima bakhe nokunciphisa ukusetyenziswa kokutya okukhawulezayo, ngoko kubalulekile kuye ukunciphisa ukusetyenziswa kweekhalori ezingenanto kunye namafutha. Kwaye ekupheleni kwekhulu lokugqibela kubonakaliswe ukuba ukuqoqwa kweethambo ezi-adipose - kungumphumela we-liponeogenesis yesibini, oko kukuthi, ukuhlanganiswa kwamanqabeni aphuma kwi-carbohydrate edlayo. Kubonakala ngathi indlela elula yokukhupha amafutha ekudleni, kodwa oku kunzima ukwenza, kuba amafutha ayimfuneko emzimbeni. Amafutha anokunceda, atholakala kwiintlanzi, ibhotela okanye iimveliso zobisi. Kwabo baqala ukulahlekelwa isisindo, indawo yokutya ibonakaliswa ngophakamileyo oluphezulu kwixabiso le-caloric value. Injongo ephambili ekusebenziseni le mveliso ye-ersatz ikwasekwa kwindlela yokuvakalelwa. Ukwenza oku, udinga ukuzaliswa kwemishini yesisu ngaphandle kokubophelela kwinani leekhalori ozifumanayo. Ngokufanelekileyo, kuya kuba nokusetyenziswa kwe-polysaccharides ye-cereal kunye ne-bubble. Imveliso yokuncinci imele imele izitya, imivalo yokuzaliswa kweziqhamo ezomileyo kunye nezinye iimveliso zokutya, ezifana neesekese ezingavumelekanga kunye nemveliso yefriji.

Ngemidlalo ebomini

Abaqulunqi beendlela zokuphila eziphilileyo kunye nabalandeli abathembekileyo bokuzibandakanya emzimbeni baquka kwiindawo zabo zokutya zokutshintsha. Ukutya kwezondlo kuhluke kakhulu kwimenyu yabantu abancinci, kuba kufuneka amandla angaphezulu. Umzimba ufanele usebenze njengendlela yokwenza izinto kakuhle, ngoko akukho nto igxininiswa kwi-caloric intake yokutya. Ukulinganiswa kwezikhundla ezithandwayo zokutya kuphethwe yi-brand MESO-TECH (i-Muscletech), ebonakalayo ngumlinganiselo omkhulu weprotheni ekubunjweni. Ezi ziindawo zokutya eziphezulu kakhulu zekhalori ezikhawuleza zixhamle ngokusetyenziswa kwe-maltodextrin, i-fructose ne-calcium. Omnye umlungiseleli wemveliso unikela i-50% yemizi yesantya yamavithamini. Ngokuqhelekileyo isetyenziselwa ukufumana ubunzima bomzimba. Uphawu lwe-MET-RX lukhuthazwa ngokunyanisekileyo, oluvelisa iimveliso ngokusekelwe kumxube weeprotheni kunye nezixhobo ezinamafutha amancedo. Iingcali zezondlo zibonisa ukungabikho kwempahla ye- ballast, ngoko ke umkhiqizo opheleleyo awuthiwa ngumntu odla ukutya. Ukwahlula kunokuba kuthobekile, kodwa i-palette iyinto enhle kakhulu - i-vanilla, i-cappuccino kunye ne-tshokoleta. Awunakukungawunaki i- brand ye-German MULTI RX (Multi Power), evelisa iimveliso ezinobungqongileyo kwiprotein. Kuphela nje ulwandle lwe-vitamin A kunye ne-iodine. Uninzi lwabalandeli, kuba lixabiso elithengiweyo. Kukho indawo yokutya engenakho i-fat-free free RX FUEL (iTwinlab), eyona calori ephantsi. Ukongezelela, ukubunjwa kwe-calcium, i-carnitine, i-selenium, i-potassium kunye ne-phosphorus.

Ukwehluleka kwamandla okuqhelekileyo

Imisebenzi yabaninzi bezondlo, ngokwenene, ubilise ekunciphiseni umlinganiselo weekhalori kunye namafutha adliwe. Ukulula kwembono enjalo kwimeko ikhangeleka ngendlela yayo, kodwa akusoloko ichanekile. Ukusetyenziswa ngokweqile kwiprotheyini kunokukhokelela ekuthineni nasekukhuselweni kwemithambo yegazi, kunye nesondlo kunye neprotheni enye kunokuphelisa ngokupheleleyo ukukhuluphala. Kuzo zonke izinto imfuneko kuyimfuneko, ngaphandle koko into enhle kakhulu inokuyenza ibe yindawo. Iphutha liza kudla ukudla, njengoko ukuvalelwa yindlala kuya kwanda, kwaye kusihlwa kukho umngcipheko wokutya ngokutya. Kufuneka ukuba kubekho indawo yokutya endaweni yengxowa, engafanele ibe yi-chocolate kunye nama-biscuits. Abadlali bebhola banombono wokuqeqesha kwangaphambi kokuqeqeshwa kunye nokutya emva kokuzivocavoca. Iyokuqala yenzelwe ukuhlawula ngamandla, kwaye okwesibini - inikeza izinto zokwakha ukukhula kwemisipha. Ukuba akukho ndlela yokutya ngokufanelekileyo, ngaphambi kokuba uqeqeshwe, kufuneka uthathe malunga ne-50 gram ye-carbohydrate, eya kunika i-cocktail yamanzi okusela, inyosi kunye nemon. Emva kokuqeqeshwa, ungaphinde uphuze i-cocktail, kuphela ngeli xesha i-whey-protein, enokuthi yenziwe kwipoyipi eyenziwe kakuhle okanye ilungiselelwe ngokwakho usebenzisa i-cottage cheese, whey kunye namaqanda.