Ukutya okusempilweni: indlela yokulungiselela imenyu ukunciphisa umzimba

Umxholo

• 1. Isiseko sasemini kunye nesangokuhlwa yimifuno
• Sebenzisa iziqwengana zeecarbohydrate
• 3. Izimuncumuncu kufuneka zibe neprotein
• 4. Bandakanya ioyile yomnquma, amandongomane nembewu
• 5. Isiqhamo sinomda, sukugqitha
• 6. Sela amanzi yonke imihla
• 7. Sebenzisa iiproteni ezinamafutha asezantsi
• Imenyu yokulahleka kwesisindo esempilweni
• Vavanya ulwazi lwakho lokutya okunempilo
• Vavanya ulwazi lwakho!

Ukwenza ukutya okusempilweni kunye nokulinganisela okuthandayo ukunciphisa umzimba, kubalulekile ukuba wenze iinguqu kwindlela otya ngayo kwaye wamkele iindlela ezithile ezilula zokunyusa ukuziva usuthi, ukunciphisa indlala kunye nokukhawulezisa imetabolism.

Nangona kunjalo, xa ufuna ukunciphisa umzimba, eyona nto ifanelekileyo kukufuna ukukhokelwa yingcali yesondlo ukuze kuvavanyo olupheleleyo isicwangciso sesondlo silungiselelwe ukumelana neemfuno kunye neenjongo zomntu, ukuvumela ukunciphisa umzimba kugcinwe ngokuhamba kwexesha kwaye Umphumo wekhodiyani uyathintelwa.

Ezi ngcebiso ziya kunceda ukuba ube nenkululeko engakumbi ekutyeni kwaye ulungiselele ukutya okusempilweni ukunciphisa umzimba:

1. Isiseko sasemini kunye nesangokuhlwa yimifuno

Imifuno kunye nemidumba kufuneka ihlale iyinxalenye ephambili yesidlo sasemini kunye nesidlo sangokuhlwa, njengoko ziya kukunika ukwanela ngakumbi, ukongeza ekubeni neekhalori ezimbalwa, ezithanda ukwehla kobunzima. Isahlulo kufuneka sahluka phakathi kwe-1 ukuya kwi-2 yeekomityi zemifuno eluhlaza okanye 1 indebe yemifuno ephekiweyo, umzekelo.

Ukongeza, imifuno ityebile kwifayibha, iivithamini kunye neeminerali, ezinceda ukuphucula ukusebenza kwamathumbu, ukuthanda impilo yamathumbu emathunjini, ukuphucula imetabolism kunye nokunceda ukukhupha umzimba emzimbeni, ukubonelela ngamandla kunye nokwandisa imvakalelo yempilo-ntle .

Sebenzisa iziqwengana zeecarbohydrate

Kuyacetyiswa ukuba kutyiwe iziqwengana zeecarbohydrate, ngokukhethekileyo ziphelele, kwisidlo ngasinye, ezinjengezonka, ipasta, irayisi, umgubo, iikeyiki kunye netapioca. Njengoko isixa ekufuneka sisetyenzisiwe sahluka ukusuka komnye umntu ukuya komnye, kunokwenzeka ukuba uqale ngokunciphisa ngokuthe ngcembe izabelo ezisetyenzisiweyo. Oko kukuthi, ukuba ngesiqhelo utya amacephe ama-6 erayisi, uqala ngokudla u-5 kunye no-4, umzekelo.

Ukongeza, unokufaka ipasta zucchini okanye isitshalo seqanda, umzekelo, kwaye kuya kufuneka ujonge ezinye iindlela zokunciphisa ukusetyenziswa kwee-carbohydrate. Jonga ii-4 ezithatha indawo yerayisi kunye nepasta ekutyeni.

Kuyenzeka ukuba utshintshe umgubo wengqolowa kunye nezinye iintlobo zomgubo oqukethe ifayibha eninzi ukulungiselela iikeyiki, iikeyiki kunye neekeyiki, ezinje nge-oatmeal, coconut okanye umgubo weamangile, umzekelo.

3. Izimuncumuncu kufuneka zibe neprotein

Kuqheleke kakhulu ukuba uninzi lwabantu lutye kuphela iziqhamo, i-toast okanye isonka esinekofu yokutya okulula, umzekelo, kodwa eyona nto ibinokwenzeka kukutshintsha ngakumbi kwaye uzise iiprotein kwezi zidlo, njengoko zisebenzisa amandla amaninzi ukwetyiswa kunye nokwanda Ukuhlutha.

Imizekelo elungileyo yokutya okulula kukutya isilayidi esinye sesonka esineenkozo eziyi-1 kunye nesilayi setshizi, ukutya iyogathi engenazandla kunye namantongomane, ukwenza ipancake iphelele ngebhanana, isinamoni kunye ne-oatmeal okanye ukwenza iziqhamo ezibushelelezi ezineeamangile .

Jonga amaqebengwana amancinci amancinci amathandathu atyebileyo.

4. Bandakanya ioyile yomnquma, amandongomane nembewu

Oku kutya kutyebile kumafutha alungileyo kunye ne-omega-3s, ene-anti-inflammatory, antioxidant action kunye nokwandisa ukwanela, ukunceda umzimba ukuba usebenze ngcono. Eli qela likwabandakanya ukutya okunjengeavokhado, ikhokhonathi, amandongomane, iiamangile, ibhotolo yamandongomane kunye namandongomane.

Ukuzibandakanya ekutyeni, itispuni yeoyile yomnquma inokongezwa kwisidlo sasemini nakwisidlo sangokuhlwa. Kwamashwamshwam ungatya iziqhamo ezi-1 kunye neeyunithi ezili-10 zamandongomane okanye icephe eli-1 lebhotolo yamandongomane. Iivithamini zinokulungiswa ngeavokhado kwaye zongeze iflakisi, i-chia okanye imbewu yethanga, umzekelo, kwiisaladi okanye kwiisiriyeli, kwiqanda okanye kwiyogathi, umzekelo.

5. Isiqhamo sinomda, sukugqitha

Nangona zisempilweni, iziqhamo zikwanazo neekhalori kwaye ezinye zisetyiswa ngokulula. Ke, endaweni yokutya iziqhamo ezi-2 okanye ezi-3 kwisidlo esinye, kungcono ukuba utye iziqhamo ezi-1 kunye nesi-1 esineziqhamo ezomisiweyo, umzekelo, okanye ngeyogathi yendalo, njengoko oku kongeza amafutha kunye neeproteni, kusenza isidlo sibe sesondlo ngakumbi.

Eyona nto ilungileyo kukutya iziqhamo kwifom yazo "emsulwa", ngaphandle kokuba ikwimo yejusi, kuba ngale ndlela kunokwenzeka ukuba ubenesixa esikhulu semicu, ukunceda ukugcina impilo yamathumbu kunye nokunyusa imvakalelo yokuhlutha . Kuyacetyiswa ukuba kusetyenziswe iziqendu ezi-2 ukuya kwezi-3 zeziqhamo ngosuku.

6. Sela amanzi yonke imihla

Kubalulekile ukusebenzisa i-2 ukuya kwi-2,5 L yamanzi ngosuku. Eyona nto ayithethi kuthi ungatya ulwelo ngokutya ukunqanda ukuzalisa kwaye ungasebenzisi iziqulatho ezifanayo zokutya.

Olona khetho lubalaseleyo kukusela amanzi ngelamuni, kuba iyanceda ukucoca inkalakahla kunye nokunciphisa umnqweno wokutya iilekese ezininzi.

7. Sebenzisa iiproteni ezinamafutha asezantsi

Iprotein ibalulekile kwinkqubo yokuhla kwesisindo njengoko inceda ukonyusa isatiety kwaye ikuthanda ukwenziwa kobunzima bemisipha. Ke ngoko, eyona nto ifanelekileyo kukubandakanya inyama emhlophe efana nenkukhu engenalusu kunye neturkey, intlanzi kwisidlo semihla ngemihla kwaye, kwimeko yenyama ebomvu, ukunika ukukhetha ukusikwa okucekethekileyo.

Ukongeza, kubalulekile ukuba utye iqanda, itshizi emhlophe enamafutha asezantsi enje nge-ricotta okanye i-mozzarella, kunye nobisi olungena skimu kunye nezinye izinto ezivela kuzo. Okunye ukutya okutyebileyo kwiprotheyini yimidumba efana neembotyi, iilentile kunye namantshontsho, umzekelo, ezidityaniswe nerayisi ziqinisekisa isixa esifanelekileyo seprotein.

Bona ezinye iingcebiso ngesondlo sethu:

Imenyu yokulahleka kwesisindo esempilweni

Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yokunciphisa umzimba ngokulula nangokufanelekileyo:

ukutya	Usuku 1	Usuku 2	Usuku 3
Isidlo sakusasa	Ikofu emnyama engafakwanga iswekile + ngethowusti epheleleyo kunye neepunipoyi ezi-2 zeerisotta kunye ne-oregano kunye neqanda eli-1 eliqhuqhiweyo	Ikofu emnyama engenaswekile + 30g yegranola ngekomityi enye yekokhonathi okanye ubisi lweamangile + 1/2 indebe yequnube	1 indebe yobisi oluswitiweyo olungenaswekile + 1 iphakathi ibhanana eliphakathi kunye ne-oatmeal ngecephe le-1 lebhotela
I-snack yasekuseni	Amacwecwe amabini e-melon + iiyunithi ezili-10 zamandongomane eecashew	Ibhanana e-1 etyunyuziweyo enepunipoon enye yebhotolo yamandongomane kunye nesinamon encinci	Amacwecwe ama-2 epapaya ngecephe le-1 yetshisi
Isidlo sasemini isidlo sangokuhlwa	1 ifllet yebele yenkukhu eyosiweyo ihamba neepuni ezintathu zerayisi emdaka ngeepunipoyi ezi-2 zeembotyi + 1 indebe yemifuno esuswe kwioyile yomnquma + 1 ipere	I-1 fillet yentlanzi kunye ne-tomato kunye ne-anyanisi ehovini + 1 peach	I-1 fillet yesifuba se-turkey esikiweyo kwiityhubhu ezikhutshwe ngemifuno kunye nequinoa + 1 iapile
Ukutya okusemva kwemini	1 iyogathi yendalo ngecephe le-1 lobusi + iiyunithi ezili-10 zamandongomane	Ikomityi ye-1 yeti ye-ginger + 2 ye-toast epheleleyo kunye ne-2 yeetispuni ze-avocado ecoliweyo (nge-anyanisi, itumato, ipepile kunye nenutmeg encinci)	Ukuhanjiswa kwesiqhamo esinye se-gelatin + esine-6

Imali ebandakanyiweyo kwimenyu yahluka ngokobudala, isini, imisebenzi yomzimba kwaye ukuba unaso nasiphi na isifo esinxulumene noko okanye akunjalo, ke eyona nto ilungileyo kukufuna isikhokelo kwingcali yezondlo ukuze kwenziwe uvavanyo olupheleleyo kunye nesicwangciso sesondlo esilungiselelwe iimfuno zeemfuno.

Ukongeza, ukukhawulezisa ukunciphisa umzimba, kubalulekile ukwenza imithambo rhoqo, njengokuhamba, ukubaleka, ukuqubha okanye ukudanisa, umzekelo, ukwenza lo msebenzi kangangemizuzu engama-30 ukuya kwengama-60, ubuncinci amaxesha ama-3 ngeveki.

I-diuretic kunye ne-thermogenic teas nazo zingabandakanywa ekudleni, ezinceda ekutshiseni amafutha kunye nokukhuthaza ukulahleka kwesisindo. Jonga imizekelo yeeyi ezilahlekayo.

Vavanya ulwazi lwakho lokutya okunempilo

Ukuvavanya inqanaba lolwazi malunga nokuba yintoni ukutya okunempilo, phendula eli phepha lemibuzo likhawulezayo:

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Vavanya ulwazi lwakho!

Qalisa uvavanyo Kubalulekile ukusela phakathi kwe-1.5 ne-2 yeelitha zamanzi ngosuku. Kodwa xa ungathandi ukusela amanzi alula, olona khetho lulandelayo:

• Sela ijusi yeziqhamo kodwa ungadibanisi iswekile.
• Sela iti, amanzi aqholiweyo okanye amanzi ahlwahlwazayo.
• Thatha ukukhanya okanye ukutya iisoda kunye nokusela ibhiya engengotywala.

Ukutya kwam kunempilo kuba:

• Nditya kanye okanye zibe mbini ngexesha lasemini ngevolumu ephezulu, ukubulala indlala yam kwaye akufuneki nditye enye into imini yonke.
• Nditya izidlo ezinemithamo emincinci kwaye nditya ukutya okuncinci okwenziweyo njengeziqhamo kunye nemifuno. Ukongeza, ndisela amanzi amaninzi.
• Njengokuba xa ndilambile kakhulu kwaye ndisela nantoni na ngexesha lesidlo.

Ukufumana zonke izakha mzimba ezibalulekileyo emzimbeni, kungcono:

• Yitya iziqhamo ezininzi, nokuba luhlobo nje olunye.
• Kunqande ukutya ukutya okuthosiweyo okanye izitya eziqhekeziweyo kwaye utye kuphela into endiyithandayo, uhloniphe incasa yam.
• Yitya intwana yayo yonke into kwaye uzame ukutya okutsha, izinongo okanye amalungiselelo.

Itshokholethi yile:

• Ukutya okungalunganga endimele ndikuthintele ukuze ndingatyebeli kwaye kungalingani kwisondlo esisempilweni.
• Ukukhetha okuhle kweelekese xa ine-cocoa engaphezulu kwe-70%, kwaye inokukunceda ukunciphisa umzimba kunye nokunciphisa umnqweno wokutya iilekese ngokubanzi.
• Ukutya, kuba kuneentlobo ezahlukeneyo (ezimhlophe, ubisi okanye mnyama ...) kundivumela ukuba ndenze ukutya okwahlukeneyo.

Ukwehlisa umzimba ngokutya okusempilweni kufuneka ndisoloko:

• Lamba kwaye utye ukutya okungathandekiyo.
• Yitya ukutya okuluhlaza ngakumbi kunye namalungiselelo alula, afana ne-grilled okanye aphekiweyo, ngaphandle kweesosi ezinamafutha kakhulu kunye nokuthintela ukutya okuninzi kwisidlo ngasinye.
• Ukuthatha amayeza ukunciphisa ukutya kwam okanye ukonyusa imetabolism yam, ukuze indikhuthaze.

Ukwenza imfundo efanelekileyo yokutya kwaye unciphise umzimba:

• Andifanele nditye iziqhamo ze-caloric kakhulu nokuba zisempilweni.
• Ndifanele nditye iintlobo ezahlukeneyo zeziqhamo nokuba zine-caloric kakhulu, kodwa kule meko, kufuneka nditye kancinci.
• Iikhalori zezona zinto zibalulekileyo xa ukhetha isiqhamo endifanele ukusitya.

Ukutya kwakhona kwimfundo yile:

• Uhlobo lokutya olwenziwa kangangexesha elithile, ukufikelela nje kubunzima obufunwayo.
• Into efanelekileyo kuphela kubantu abatyebe kakhulu.
• Indlela yokutya engakuncedisi kuphela ukufikelela kubunzima bakho kodwa ikwaphucula impilo yakho iphela.

Edlulileyo Elandelayo