Indlela eluncedo olusebenzayo ubunzima muesli ilahleko: ncomo umthengi

Abo bafuna ukunciphisa umzimba, kufuneka indlela ebanzi inkqubo umzimba. Okokuqala, lungisa ukudla, asuse yomxhesho iimveliso eziyingozi. Okwesibini, ukwandisa inani kwezemidlalo, ngokuba umsebenzi ngokwasemzimbeni - sisitshixo kwimpumelelo Ukwehla kobunzima kunye nokugcinwa weight. Phakathi ukutya ukwabela abo ezinceda umzimba ixesha elide musa va indlala, ukufumana carbohydrate ngokwaneleyo kunye nezondlo. Le elwe muesli, nto leyo kwakhona ingqina impumelelo yabo.

iintlobo ngeentlobo cereals

Ezivenkileni ngoku inika uluhlu olubanzi ezi mveliso. Ezahlukeneyo ukwakheka, sesichengeni, abenzi, kodwa ezinye ukudla okuziinkozo ziluncedo ukunciphisa umzimba? Kwimeko yokuqala kufuneka ibandakanye oat kunye ingqolowa, yaye rye, i-oats, ingqolowa, ibhali kunye nezinye okuziinkozo, cinezela atshabalalisa zibe kukubola ze ziphathwe infrared. Amaxesha amaninzi muesli dibanisa amaqhekeza iziqhamo kunye chocolate, iswekile, ubusi, iinuts, imbewu. Yeyiphi indima ifanele khulu nokuzinzisa ubunzima?

Ukukhetha imveliso ukunciphisa umzimba

Ukuthenga cereal, kufuneka sinikele ingqalelo ukwakhiwa kwawo. Okuziinkozo akufuneki phantsi kaJohn, njengoko ibanika calories kakhulu. Ukususela kwezithako iziqhamo kukhethwa apile, amapere, iiapilkosi, iibhanana, ekubeni yesitrasi okunesondlo kakhulu. Iswekile isoloko yinxalenye yokutya okuziinkozo (uphononongo lubonisa incasa elimnandi imveliso), kwaye ke ayikwazi ukuba ngaphandle ngokupheleleyo. Eyona nto ibalulekileyo kukuba uluhlu bako wema kangangoko kunokwenzeka ukususela ekuqaleni. ubusi Natural ngenxa yeendleko yayimane akuvamanga idityaniswe okuziinkozo, kuba endaweni eqhelekileyo ngakumbi zokwenziwa, nto leyo ayinayo iipropati luncedo. Calories ubuncinane ukusuka iiamangile nuts. Inokushwankathelwa zokukhetha okuziinkozo yokutya efanelekileyo: uhlolo ukuqinisekisa ukuba inxalenye engcono - iseti okuziinkozo kunye bran ubuncinane kwezithako. Le mveliso Kulula kakhulu ukwenza emnandi, izithako ezakhayo inokongezwa kuyo ngokunokwabo.

Ntoni ukuze badle muesli

Ngoko ke, siye sakhetha ezityiwa imveliso asinikezwanga equlethe kudla sweetening. , Nikela isibini zezinto ezingakhetha incasa yayo nqgo ngokupheleleyo kwaye amazinyo buthelezi diversify nokuphucula ngayo:

• 5 Art. l. muesli afakwe isitya, ivuthu- isiqingatha eliphakathi kwaye ugalele ubisi. Makhe ume imizuzu 5-10.
• Uphawu emhlophe iyogurt ngaphandle iswekile kunye nezinye nezongezelelo ukuba ufake kulo neqaqobana amaqunube (okanye ezinye amaqunube) kunye 5 v. l. muesli. Kwakhona, shiya ukuma imizuzu 5-10.

Yenza Izimo muesli

Le mveliso ubhetyebhetye ukuze isetyenziswe ukutya kubantu bonke. Umthetho kuphela: ukuba unaso isifo phecana zesisu, phambi kokuba muesli esidla kufuneka iphekiweyo imizuzu 2-3. Kwaye ukuba abantu babe zifo zilandelayo ukugula, esidla muesli kufuneka rhoqo:

• wegazi;
• nokuqunjelwa;
• yamafutha;
• isifo sentliziyo.

A indebe le mveliso luncedo sakusasa iya kuzisa umzimba cholesterol, atom, isiqalelo esithambileyo esimhlophe, kwaye bakhokele.

Indlela ukungena ezityiwa muesli

Le imveliso zizityebi zineevithamini, iiminerali, ifayibha, acid, iiprotheni, amafutha kunye carbohydrate. Ngoko ke, sebenzisa izihlandlo eziliqela ngemini akunakwenzeka. Iluncedo ukuba muesli ekunciphiseni umzimba? Ewe, ukuba ulandela imigaqo ethile kwi menu:

• Yitya muesli for sakusasa.
• Iswekile kunye neelekese ababandakanywanga kwi ekudleni iziqhamo kunye ijeli ekhaya.
• Okunamafutha, amafutha kunye nokutya ndatshaya kwakhona ngokuxhomekeke ban.
• iimveliso umgubo ngaphandle isonka ingqolowa, akuvumelekanga.
• Dining kufuneka ungadlulanga owe-21,00, kwaye ukutya kufuneka ukukhanya.
• Ngaba ukusela iti nekofu ngaphandle iswekile kunye namanzi nangokomthamo mda.
• Isiseko yokudla kufuneka imifuno, ingakumbi enamagqabi, imifuno, engenamafutha, intlanzi kunye neenkukhu.

Kuphela ukuba ungamelana cereals sakusasa ku tirhisa ngosuku ezivela amandla kubo. Yokudla ngasentla ziya kuvelisa iziphumo kwiiveki 2: abo kwiintsuku ezili-14 kwabo kusasa muesli ekunciphiseni zekhefu ncomo ezintle. Ngonyuka kunciphise imiqulu ngaphandle 2-4 ubunzima bomzimba kg, umzimba icocwe kwaye ngcono impilo.

imivalo Muesli ukunciphisa umzimba

iiseti oluqhelekileyo cereal eyomileyo kuba ethile enye kuphela - babe kuphela ekhaya, yokuhamba, ukuba ningekalungi. Abo abakhetha ukuya kwi ukutya, kodwa ulambile phakathi kwezidlo, unga zama njenge imivalo okulula, granola. Bathi sisincoko efana mxube owomileyo, kodwa ke sweeteners ezingakumbi, nto leyo evumela ukugcina imilo le mveliso. Umzekelo, kukho ubusi iqulethe glucose isiraphu, gluten. Kunye nabenzi badla ukuwafihla ongeziweyo eziyingozi phantsi owazenza berry kunye neziqhamo.

Kuyanceda ingaba imveliso onjalo ukuba unciphise umzimba? Ngokwawo, hayi, kodwa oko bekuya kuba indawo elisemagqabini iimveliso zobisi itshokolethi okanye confectionery, aphele magqabi. Batonchik ityala umzimba amandla kunye anelise iphango ixesha elide. Nakuba kunjalo, kufuneka zidliwe kusasa: isidlo sakusasa wokuqala okanye wesibini, lokuphumla phambi kokuba adle. Kuba osidingayo iithayile chocolate ongekho ngaphantsi, ngoko umele kakubi ibar, ukuba ugqibe ukuncipha.

Osidingayo kunye nezibonelelo

I-avareji calorific 100 g muesli (5 amacephe) 300 kcal. Oku kwanele ukuba imveliso yokutya. Noko ke, kwiimbaleki kunye bodybuilders muesli imivalo - ukhetho ukutya phambi uqeqesho, ukufumana amandla, kodwa ukulahlekelwa nje ubunzima ukukhusela ulahleko lwe kwezihlunu ngexesha umzimba kunqandwa. Kodwa yi- "Fitness" nokubuyekezwa ilahleko ubunzima ayisoloko HIV: ukuba mnandi, esisityebi kodwa ibe yinxalenye yeMfuzo kunye izinto ezininzi ezingeyomfuneko eyayiza kuba ukuxabiseka ngaphandle kwizidlo.

Thenga ukutya okunempilo kwaye unakekele impilo yakho!