Ukuhlolisiswa: I yesicelo yokudla ngezihlandlo ezikhethekileyo

Umnqweno ukunciphisa umzimba, kukuphelisa woovimba amanqatha kudala abantu ukusuka kwenye ukudla komnye, kude ukwala ngokupheleleyo ukutya. Kodwa ke indlala akuthethi balahle namanqatha, kunye andzise ingxaki kuphela: i ezinto somzimba entsonkothileyo kakhulu, yaye ukuba ukuba alula, bekungasayi kubakho bantu. Ngokuqhelekileyo, unobangela ukutyeba kuthiwa ngokugqithiseleyo caloric eyanele, kugxininiswa carbohydrate.

carbohydrate ezingasetyenziswanga ezifakwe manqatha phezu stock. Le mpahla iya isanda, beninikela zonke iimbandezelo ezikhulu umniniyo: inani kuguga phambi. Yintoni ukwenza ntoni? Ngoku ethandwayo ngokutsha: "I yesicelo yokudla wenza imimangaliso" - kutsala abalandeli ngakumbi nangakumbi. Ngapha koko, inkoliso inguwo ummangaliso kufuna dieters umgudu Herculean, kwaye yokuqala zonke ibhekisa ntlanga ekutyeni njengesiqhelo, nto leyo ngaphandle kwi "kwisibhedlele yesicelo."

Susa carbohydrates nyanzela umzimba ukuba aqhumisele ngamanqatha kufuna incwadi yesicelo yokudla. iresiphi bayo zilula kakhulu. It is eyakhelwe ngendlela yokuba ishenxisa indlala. Le menu imihla ashinyeneyo ngokwaneleyo, njengokuba luzele protein: Inyama, intlanzi, inyama yenkukhu, amaqanda, Cottage samasi - ezi iimveliso protein ziya kuqaliswa kuzo ngaphandle kwemiqathango. Le imisipha ayikho yindlala, nto enyanzela ingqondo ukunika umyalelo ukunciphisa umthamo wabo. "Ukuncipha komzimba kubangelwa hayi kwezihlunu, kunye namanqatha" - ngokutsha yesicelo ukutya ifanelwe ngokufanelekileyo.

Noko ke, abalandeli le protini neenkqubo zesondlo badla endla xihoxo, leyo akuyilugelanga impilo. Iiproteni nasiphi isixa umisela yesicelo ukutya, nezinye iimveliso ngokungqongqo ukuba zikhethwe kuqwalaselwa okuqulethwe carbohydrate amanqaku - iigram 100 grams imveliso nganye.

Kulula ukunikezela okuziinkozo, iitapile, ehla, ipasta, iilekese, kodwa ufuna ngaphantsi kukho imifuno kunye neziqhamo - ezikholisa isincomo kwehle ubunzima. Kuba kugcinwe engqongqo ukutya ngaphezulu okanye ngaphantsi elungeleleneyo ngaphakathi ukutya ngokungqongqo kufuneka ilandelwe ngenyameko balance - amanqaku angadluli kwi-40 ngosuku ngexesha kwiiveki zokuqala 2-3, yaye akukho ngaphezulu kwe-60 - kwixesha elizayo. Amanqaku, okanye amanqaku, kuba ixesha elide yaye zibethelelwe kwitafile ekhethekileyo.

Kukho ukushwankathela ngokutsha: I yesicelo ukudla ifuna inkqubo yokubala kwiiyunithi ezinekhabhohayidrethi kwi menu, kodwa loo nto engaphaya kwamandla abantu abaxakekileyo. Bathi nje kususwe zonke carbohydrate adle iiproteins kuphela - inyama kunye nentlanzi. Le mba ingozi yempilo.

Kuba elungeleleneyo ayidrethi ukutya okunempilo iyimfuneko kwaye kufuneka ibe masibe kwiproteni ye-4: 1, kunye yesicelo ukutya ngokupheleleyo ngokutshintsha umlinganiselo ukuba nyanzela amanqatha lokugaya emzimbeni. Kungenxa yoko le nto kukho uhlaziyo malunga ne: I yesicelo Ukudla sokrushayusche ukusebenza komzimba, phantsi impilo.

Ijoliswe okukhawulezayo Ukwehla kobunzima ngokuncama badibane zonke iinkqubo zomzimba. Naziphina iimpembelelo kwi yokothuka ngokwayo bangamelana nje ixesha elifutshane, njengoko zokudla zilumkisa kulo lonke ihlabathi. Ngoko ke, amagqirha bacetyiswa ukuba wenze kwizibhambathiso: ukuba yesicelo ukuba balandele yokudla, kuyinto nje ixesha elifutshane kakhulu - hayi ngeveki ngaphezu kwesinye. Kungcono ukuphinda le khosi emva kokuba ikhefu, kodwa nayiphi na imeko ukuba ukwenza isiseko lwamandla: umonakalo zempilo kude idlula ifuthe umzimba.