Simple ekudleni yokudla

Okwangoku, abasetyhini abaninzi baqhelene iingxaki ubunzima obugqithisileyo. Ngaloo besini intle kuphela akayi kubuyela imithamo yakho endala kunye nani mncane, zikulungele ukuba bachithe iiyure umthambo, ukwenza umthambo ezintsonkothileyo, ukuba benze ngokwabo kancane, nokuba kumda kwi yindlala.

Kulo mzekelo, gqitha Ndingathanda ukwabelana nani inkqubo yokudla umdla ebizwa - ukutya ekudleni. Oku akuthethi ukutya enzima, umgaqo esisiseko apho ukulawula nokubala carbohydrate walidla ngosuku.

Wonke umntu uyazi ukuba carbohydrate ukuze imizimba yethu njengomthombo wamandla. Kuyamangalisa ukuba ubukho carbohydrate yokudla komuntu ngemihla zombini uhlobo lolawulo ngapha abatyebe ukuba inani labo ayidluli 1600 kcal. Wekhabohayidreyiti iguqulelwa amanqatha, kamsinya nje ikuquletheyo emzimbeni womntu likhulu kune nani kubonisiwe apha ngasentla.

ukutya mihla 150 grams carbohydrate zinika omzimba kunye nonikezelo eyimfuneko amandla am. Ukumisela umxholo carbohydrate iimveliso ukuze aphume iinkcukacha eziqulathwe kwi yempahla nganye okanye ulawulo bondle.

Ukudla ekudleni akuyi kubakho uvavanyo lokwenene eziphilayo. Unamathele kuso kulula, kubalulekile ukukhumbula imithetho embalwa elula: kuyimfuneko ukunciphisa ubukho apha ekutyeni ngemihla zeswekile, dessert, yoghurts. Nezihlwahlwazayo kunye neziselo ezinxilisayo nazo kufuneka abekwe bucala. Ngaba ukwamkela ukutya carbohydrate, zaza zafa zonke iintlobo amashwamshwam kunye ukutya ukudla.

Ngenye imini ngeveki ungakwazi ukuthatha ikhefu kule ukutya, kodwa oku akukho ndlela ithetha ukuba ngenye imini uya kwenza ngenxa bonke ukuba bayeke nantoni iveki.

Kufuneka kuqatshelwe ukuba kufuneka ukuba kubekho abafumanekayo ekutyeni kunye umzimba ufuna ukutya protein, kwakunye amafutha. Khumbula ukuba, xa ukhetha ukutya ukuze ukutya, kufuneka unikele ingqalelo kutya lula ukutya kunye "ezingenamandla". Skim ubisi, ukolo, engenamafutha, imidumba, iimbewu, grapefruit, isipinatshi, ikhaphetshu - apha luluhlu lwe yeemveliso omninzi oluncedo.

Loo ukudla ziya kunika iziphumo ezinqwenelekayo, kodwa kufuneka ilungiswe indlela yokuba akusayi kuba ngokukhawuleza. Ukudla ekudleni ijonga ukutya okunempilo kwaye efanelekileyo kwaye ikhuthaza kuphela ukwehla kobunzima, kodwa inceda kakhulu ukusombulula iingxaki zempilo.

Nceda ukufumana mzobo slim kwaye akukho carbohydrate kunjalo ukutya,, ukubambelela kwizidlo ezisisiseko ezifana ukudla kufuneka ibe iintsuku kungekho ngaphezulu kwe-10. Ngelo xesha ukudla okunjalo kuyimfuneko ukulibala imveliso esibhakiweyo, iimveliso zobisi, iswekile, iziqhamo, utywala, iitapile, umbona, kodwa ngaxeshanye, ungaquka kuyo amaqanda ekutyeni kwakho ukutya, intlanzi kunye nayiphi na inyama.

Zokupheka kufuneka usebenzise amafutha omnquma (ukuba uqhotse inyama okanye ubhale salads). Ukutya emva 8 pm ayikhuthazwa.

Ndingathanda ukuba kuthi ukuba iimbaleki Ayikho enye emlalele naluphi na utshintsho ubunzima, ngoko ke ukutya ephantsi-carb kwiimbaleki yi lulutho kubo. Kunye umnqweno ukunciphisa isiqulatho amafutha emzimbeni zabo, iimbaleki kufuneka unikezelo lwamandla, yaye ngoko nokuphelisa izakhi ngokupheleleyo ukutya kwabo, ukuba abakwazi.

Ukuqhubeka uqeqesho olunzulu ku ejimini, iimbaleki, nangona kunjalo, ukunciphisa ubungakanani wekhabohayidreyiti bagqitywe, kodwa akukhethi ngokupheleleyo. Ngapha koko, carbohydrate ikhuthaza kukhululwe insulin, nto leyo hormone igalelo amanqatha kweeshelfu. Nantsi isiphumo eziphikisanayo carbohydrate, Noko ke, leyo, zibalulekile emzimbeni wethu.