Indlela ukuba balahle njengokufuna ukutya amnandi kunye okunesitatshi?

Kungekudala ixesha ehlotyeni impahla yangaphandle, oko kuthetha ukuba lixesha lokuba athathe ukunyamekela umzimba wakhe. Kuqala kwinto zonke, uqala ngokutya ukutya okusempilweni. Kodwa ke ukuba ngaba lover kutya iilekese kunye itshokolethi, ndidle iqhekeza esikhulu ikeyiki kwi party wokuzalwa umntu ithe epheleleyo ngaphandle iperi thowusti kwi sakusasa nasemva isidlo kwindawo dessert yokutyela odola - lixesha ukuyitshintsha. Kodwa akukho lula ukuba up wakho iilekese ozithandayo asetyenziswa yonke imihla. Ekuhambeni kwexesha, umzimba ithi eqhele ukutya okumnandi kunye okunesitatshi, wamgwaza zinokwenzeka. Kodwa ungakhathazeki, uya kufunda ukuba ayibulale njani ngeminqweno ukuba iilekese emva kwemizuzu emi-5 emva kokufunda eli nqaku.

Le iilekese eziyingozi kunye khekhe?

Masithethe kancinci malunga nendlela ezichaphazela ngayo confectionery umzimba kunye neemveliso yokubhaka. Zingakotshwa libonwa nemali eziinkozo, kodwa njengoko sonke sisazi, le ngqekembe usoloko buphindeke kabini ...

Icala lokuqala - yiloo mnandi kangakanani imveliso ujonge uba ivumba elithozamisayo kunye incasa elungileyo. Icala lesibini - oku oko kuza phantsi kwileyibhile. Naziphi iilekese kunye neemveliso yokubhaka kakubi kuchaphazela umzimba kunye nefuthe kakubi kwinani. Kutheni ndifikelwe zezi zinto?

Kungenxa yokuba ngabaqholikazi kunye namaqebengwana ezi carbohydrate ukuzila. Ngokungafaniyo carbohydrate complex ngoko nangoko emva kokuba kudliwe kokuba ezifakwe amanqatha ongama. epha kuphela ukuba abe nempembelelo entle emzimbeni ubusi zendalo itshokolethi emnyama. Kunye nokusetyenziswa rhoqo iimveliso eziqulathe iswekile eninzi kunokuba nzima ukwahlukana nayo.

Indlela ukuphelisa ukunxanela iilekese fast?

Kufanele ukuba uthatyathwe usiwe otya ngayo ngenyameko, kuba isixa esikhulu iswekile emzimbeni zehlisa nezifo kwaye ikhuthaza ukukhula iintsholongwane kunye nezinambuzane. Le okuneswekile isixa esikhulu glucose. Nge ngokulinganisela elimnandi eyona iluncedo, kodwa surplus kwi menu ye confectionery kunye yokubhaka iimveliso kuphakamisa kuphuhliso seswekile. Ngoko ke, kubalulekile ukwazi ukuba ayibulale njani ngeminqweno ukuba iilekese nokutya okunesitatshi.

Iimveliso sweet ezahlukeneyo eziyingozi ngendlela yaso. Mahobe, muffins, cookies zilungiswe kwisiseko zebhotolo kunye namanye amafutha ukuba eziyingozi ngaphandle iswekile. wabele linawo isixa ubuncinane chocolate. isabelo Ingonyama ngayo ikuquletheyo - oku iswekile efanayo. Epha kunye ohlafuna gum zizinto "ababulali 'amazinyo: kutshabalalisa lwawo kwaye igalelo kuphuhliso yidityaniso.

Okulandelayo, khangela indlela ukuphelisa ukunxanela iilekese nabani. Oku kunokwenziwa ukuba, endaweni iilekese badla:

• wabele, apho kuthengiswa ekhemesti okanye yezemidlalo ivenkile yesondlo. Zinelungelo ipesenti esezantsi zeswekile kunye osidingayo encinane.
• Sebenzisa iswekile obambeleyo okanye ngcembe ukunciphisa inani kwi ukusetyenziswa ikofu neti.
• Endaweni ukutya kamnandi kwaye okunesitatshi ukutya iziqhamo ezingekho emnandi kuphela, kodwa iluncedo kakhulu.
• Kuba dessert udle yobusi! Kuyinto aneevithamini nibe, njengoko eziveliswa yi organic. Enye asiphe ubusi ezalise umzimba kunye carbohydrate yingenelo namandla reserve ngeeyure ezimbalwa ezizayo.

Ukususela oko kubonakala ukufuna ukutya kamnandi kwaye okunesitatshi?

Bayakulangazelela iilekese nokutya okunesitatshi kubangelwa yinto yokuba umzimba ufuna carbohydrate. iliso wethu ukwahlula phakathi ezimbaxa ukusuka elula. Kuphela xa ufika esiswini, umzimba ugqiba ukuba lowo kakhulu ngqo. Ukuba carbohydrate ezintsonkothileyo, ezidiliziweyo ngenxa ixesha elide ngokucotha wendele kwaye kuwanelisa sibe namandla imini, ukuba carbohydrate ilula, kodwa nangoko ajikwa amafutha emzimbeni. Ngoko ke kungcono ukufaka ipayi okanye banana elithozamisayo, ngaloo ndlela ukwanelisa isidingo elithozamisayo.

Amaxesha amaninzi ukuxhomekeka okubangelwa ukutya aligcine carbs ngokukhawuleza. Yenzeka njani le nto? Indoda babeqhele ukuya amnandi okumnandi, nomzimba ifuna izabelo ngakumbi kule ityhefu. Ngaphandle kokuba isixa eliqhelekileyo carbohydrate, umntu uba uyacaphuka, buhlungu okanye bengenamdla. inxalenye entsha dessert unika amandla umzimba kwakhona kuvela imikhosi babuya kwi mood elungileyo. Ngoko ke mkhwa yesiqhelo iba likhoboka.

Elirhoxisa ukutya ngobulawu okunesitatshi yi nendlela Dr. Virgin

Cinga ubuchule eyaziwa nutritionist - uGqirha Virgin. Funda ukuba ayibulale njani ngeminqweno ukuba iilekese nokutya okunesitatshi. Ukuphonononga ukuqinisekisa ukuba le ndlela isebenza ngokupheleleyo.

Inxaxheba kwinqanaba lokuqala, asiyi kubanika phezulu ukutya kamnandi kunye okunesitatshi ngokupheleleyo. Thina ukunciphisa kuphela isixa kwezinto ezinobungozi sifake iimveliso kwabo apho imali encinci iswekile. Umzekelo: endaweni iswekile esikutyayo nobusi, endaweni yeelekese - namaqunube, endaweni iikeyiki kunye ezininzi cream - iibhiskithi ngaphandle cream, njl Kweli nqanaba, okuhlala iiveki ezi-2, ukuba adle dessert, kodwa hi mpimo lowutsongo.

Inyathelo elilandelayo - ukunciphisa ukusetyenziswa kwe fructose

Ugqirha intombi ibona ukuba kweli nqanaba umzimba ulayitwe kwizizukulwana amandla le swekile ekuvelisweni amandla ngamanqatha. Kungekudala akuyi kufuneka sizibuze ukuba ayibulale njani ngeminqweno ukuba iilekese apha ekutyeni.

Kwisigaba sesibini, okuhlala kwiiveki 3, siya kufuneka ukunciphisa kuphela ukuselwa kwetafile iswekile, kodwa osi yendalo. Eyona njongo iphambili lokuxhaphaza azosala. Kufuneka ukuba siqhelane ukusetyenziswa imali ubuncinane iswekile. Kweli nqanaba, kufuneka ngaphandle ezityiwa leziqhamo, ngenxa yokuba - umthombo iphambili fructose.

Sizama sugar kwakhona

Indlela ukuphelisa ukunxanela iilekese yi indlela Dr. Virgin? Ukuze wenze oku, dlulela ukuya kwinqanaba elilandelayo apho kufuneka ukuba ukujonga umzimba wethu. Qala ukutya kwakhona amnandi. Ukuba wenze konke ngokwesicwangciso, akayi kuba mnandi nje phambi kokuba ukusetyenziswa yeelekese. Ngesi sigaba, ungcamla incasa kufuneka bakuqhele isixa ubuncinane iswekile, kwaye ukuba ufake itiye lakho iziqwenga 3 iswekile ethe shinyi, kufuneka uzive i cloying, ngenxa yokuba baye baziqhelisa indlela sephepha. Sihlole indlela umzimba kakutsha ukuvelisa amandla fat. Ukuze wenze oku, ungadli nanye dessert: itshokolethi, iilekese, ikhekhe, ikhekhe cream, ehla ... Ukuba emva kokusetyenziswa wabonakala ungakhululekanga - heartburn, belching, ukuqumba, ngoko ke ngokutsha kuhamba ngokwesicwangciso, yaye kungekudala njengokufuna iilekese izakulahleka ngokupheleleyo.

Linga ukuba ukuya kwiintsuku ezi-3.

yokuthengiswa

Kule inyathelo lokugqibela kufuneka babhenele kwinyathelo lokuqala, oko kukuthi ukubuyela imveliso yakho ukutya kunye nomxholo iswekile avareji. Unga kwakhona ukuhlawula imali encinci olumnandi, kodwa umzimba wakho uya kuphinda uzive imfuno engxamisekileyo iswekile. Ukuba la manyathelo kumjikelo izihlandlo eziliqela, ungasoloko ukwala ukusetyenziswa iswekile kunye nokunciphisa ukunxanela ukuba ubuncinane, ukwenzela ukuba ukwenzakalisa umzimba.

10 izizathu ukuba yeka ukutya iilekese

1. Ukongezelela iilekese sugar lemveliso wabeka machiza ezahlukeneyo ukuphucula incasa, kwakunye flavoring umbala arhente, nto leyo kunokubangela uxabana ebantwini okanye ivule uphuhliso zizifo ezahlukahlukeneyo zesisu.
2. Sugar ezehlisa yegazi, ube buthathaka.
3. Sweet kuphucula amazinga cholesterol.
4. Iilekese (carbohydrate nkqi), umzimba ufumana akukho izondlo.
5. Sweet banokubenzakalisa amazinyo nokwandisa amathuba ukubola kwamazinyo.
6. Isixa-mali eyandisiweyo iswekile emzimbeni asifanele imbonakalo esikhumbeni.
7. Sweet enganeliswa ixesha elide, isibini iiyure umzimba kufuna ukutya kwakhona.
8. Sugar kunokubangela amanqanaba ephakamileyo glucose egazini aze enze injeke ukuvelisa insulin elingaphaya esisongela uphuhliso seswekile yohlobo yesibini.
9. Iilekese aphezulu calories. , Ukutya imali encinane confectionery okanye baking ufumana oluninzi lweekhalori, kodwa umphumo uya kuba sidudla.
10. Ngaphandle kokuba servings eqhelekileyo olumnandi uya ube nomsindo yaye ungonelisekanga.

10 tips

Nazi iingcebiso ezimbalwa malunga nendlela yokuzifumana ngeminqweno ukuba iilekese (ncomo ngalo mbandela ekhoyo):

1. Ngexesha umthambo umzimba wakho uvelisa hormone lolonwabo, kwaye akuyi kufuneka ukuba ukujonga kuyo itshokolethi kunye nezinye confections kunye womoji.
2. Ukuba usafuna miss iilekese, udle yeflawa yobusi. Kuyinto ingozi kwaye okunye okuhle nayiphi dessert.
3. Nika up iswekile ngokuthe ngcembe, umzekelo, ukuba uthe wafaka itiye lakho amacephe 4 iswekile, ngoko kancinci ukwehlisa imali yayo. Emva kwexesha usela iti ngaphandle iswekile, niqonde ukuba nandi efanayo.
4. Endaweni yoko, nidle iziqhamo ezimnandi kunye amaqunube.
5. ume nje ukuthenga iilekese, yaye akuyi nilingeke.
6. Nanini na ofuna esimnandi, endaweni yokutya okunempilo.
7. Fumana umfutho. Khawucinge nje ngoko uya kuba nani ezintle emva ekunciphiseni umzimba. Masithi uya kuvakalelwa njani ezilungileyo ngokwabo ngaphandle kokusebenzisa yomgubo sweet.
8. Sela amanzi kakhulu. Amanzi kuphucula somzimba wakho.
9. Sebenzisa esikhundleni iswekile.
10. Beka injongo wokwenene, into musa ukuzama ukuphelisa ukunxanela iilekese ngenye imini, yazi ukuba uya kuthatha ixesha.

Ezi ngcebiso kuya kukuxelela ukuba angakanani na ukuphelisa ukunxanela iilekese.

indlela yonyango

Indlela ukuphelisa ukunxanela iilekese? Ichiza, lo uncedo ubizwa ngokuba "tryptophan". Pharmacy nako ukuthenga amayeza "Glutamine" yaye "chromium Picolinate". Nokuzithatha imiyalelo kunceda ukuphelisa umnqweno ukutya okumnandi.

Indlela ukuphelisa ukunxanela iilekese iintsuku ezingama-21

Enye indlela eqhelekileyo ukuphelisa njengokufuna confectionery kunye nesoda yomgubo - alahle dessert iintsuku ezingama-21. iintsuku ezingamashumi amabini ananye okanye iiveki ezintathu - oku ixesha apho umntu ukuphelisa nayiphi mkhwa. Kukho kungenzeka ukuba ukuxhatshazwa kwakho iimveliso limnandi ngumkhwa eqhelekileyo, kwaye alutshabalalise iiveki ezintathu. Kufuneka ukuba bazibekele injongo kunye iintsuku ezingama-21 ukuba singasondeli otya ngayo yonke iilekese kunye nomgubo. Emva kwexesha elibekiweyo, uya kuphawula ukuba njengokufuna leelekese iphelile. nguqu zintle lungabonakala emzimbeni ngeli xesha. Inxalenye amanqatha liyalahleka, lo mzobo uba Idizayini kwaye uzive ngcono.

Indlela ukutshintsha otya ngayo?

Indlela enkulu ukunciphisa umzimba inokuba utshintsho imikhuba yokudla. Akuyomfuneko ukuba ahlale phezu ukutya engqongqo kunye ukuwathuthumbisa umzimba wakho ukuzila. Indlela ukuba nidle okulungileyo luncedo:

• Musani ukudla phambi TV. Ngoxa ubukele umabonwakude, wena kuphazamiseke kwaye udle ngaphezulu kakhulu kunokuba kufanele.
• Sebenzisa izitya ezincinane aze kusetyenziswa ukunyanzelisa kwipleyiti ukutya ngaphantsi.
• Sela kwimizuzu engama-30 phambi kokuba isidlo, oko kuya kuphucula ekugayeni.
• Musa ukusela ngexesha izidlo, njengoko oku kuyingozi.
• Sela iilitha ezi-2 zamanzi ngosuku sisixa amanzi ukuze kugcinwe kumanqanaba elilelona ibhalansi amanzi emzimbeni kunye nokuphucula ukutya.
• Hamba emva kokudla, ukuze kuqhunyiselwa inene abanye calories nokwandisa umzimba mpilo.
• Musani ukudla iiyure ezi-4 phambi lokulala.
• 70% yokutya osetyenzisiweyo kufuneka ityiwe kusasa, i-30% - elinesibini.
• Kwakhona, bonke ukutya eziqulathe carbohydrate, kuyimfuneko ukuba nidle ekuseni ngosuku ngcembe imini yonke ukunciphisa ukutya kunye nomongo.

Ngoku uyazi indlela bahlukane ukunxanela iilekese yaye utshintshe imikhwa yokutya. Kwiiveki ezimbalwa emva kokuba phezulu dessert, uya kubona utshintsho: kuphucula imeko yesikhumba, lula izakulahleka heartburn, ukufumana ekugayeni ngcono.