Ukutya ukuze wome kwaye ulahlekelwe sisisu
Umxholo
- Ukutya okuvunyelweyo
- Iiprotheni:
- Amafutha alungileyo:
- Iziqhamo kunye nemifuno:
- Ukutya kwe-Thermogenic:
- Ukutya okungavumelekanga
- Imenyu yokutya ukuze ulahlekelwe sisisu
- Ukutya ukunciphisa isisu kunye nokufumana ubunzima
- Ukuba ungxamile ukunciphisa umzimba, jonga kwakhona indlela yokuphulukana nesisu kwiveki.
Kwindlela yokutya yokuphulukana nesisu, umntu kufuneka anciphise ukusetyenziswa kokutya okunotyebileyo kwiicarbohydrate, ezifana nerayisi, iitapile, isonka kunye nabaqhekezi. Ukongeza, kuyafuneka ukuphelisa iilekese, ukutya okosiweyo kunye nokusetyenziswa kokutya okugayiweyo okunje ngesausage, iziqholo zomgubo kunye nokutya okungumkhenkce.
Ukongeza ekutyeni, kukwabaluleke kakhulu ukwenza imithambo yemihla ngemihla, njengoko ivuselela ukutshiswa kwamafutha kwaye ikhawulezisa imetabolism yakho. Jonga apha ngezantsi ukuba kukuphi ukutya oza kubandakanya okanye ukususe kwimenyu.
Ukutya okuvunyelweyo
Ukutya okuvunyelweyo kunye nokusetyenziswa ukunceda ukomisa isisu zezi:
Iiprotheni:
Ukutya okutyebileyo kwiprotein, njengenyama, amaqanda, inkukhu, intlanzi kunye netshizi, kunceda ukukhawulezisa imetabolism kunye nokukhuthaza ukugcinwa kwemisipha. Ukongeza, ukuqhubekeka kweeproteni emzimbeni kudla iikhalori ezingakumbi kwaye zonyusa ukutyeba, njengoko zithatha ixesha elide ukwetyisa.
Amafutha alungileyo:
Amafutha afumaneka kukutya okufana nentlanzi, amandongomane, amandongomane, ioyile yomnquma kunye nembewu enje ngechia kunye neflakisi, kwaye kuthanda ukwehla kobunzima ngokunciphisa ukudumba emzimbeni kunye nokukhuthaza imveliso yehomoni.
Ukongeza, i-bos fats ikwaphucula ukuhamba kwamathumbu kwaye ikunike ukwanela ngakumbi.
Iziqhamo kunye nemifuno:
Iziqhamo kunye nemifuno zityebile kwi-fiber kunye neevithamini kunye neeminerali eziphucula imetabolism kunye nokusebenza njenge-antioxidants, enceda umzimba ukuba usebenze ngokufanelekileyo kwaye uthintele izifo.
Kuya kufuneka usoloko utya iziqhamo ezitsha ezi-2 ukuya kwezi-3 ngosuku, ukongeza kwimifuno kunye nemifuno yesidlo sasemini kunye nesangokuhlwa.
Ukutya kwe-Thermogenic:
Ukutya kwe-Thermogenic kunceda ukukhawulezisa imetabolism kunye nokukhuthaza ukutshiswa kwamanqatha, kuluncedo olukhulu ekutshiseni amafutha esiswini.
Okunye koku kutya ikofu engenaswekile, ijinja, iti eluhlaza, ipepile kunye nesinamon, kwaye zinokutyiwa zikwimo yeti, kunye neejusi eziluhlaza okanye zisetyenziswe njengesinongo ekutyeni. Jonga uluhlu olupheleleyo lokutya kwe-thermogenic.
Ukutya okungavumelekanga
Ukomisa isisu, kunqande oku kulandelayo:
- Iicereal ezicociweyo: irayisi emhlophe, ipasta emhlophe, umgubo wengqolowa omhlophe, isonka, iikeyiki, amaqebengwana kunye nepasta;
- Iilekese: Zonke iintlobo zeswekile, iidizethi, iitshokholethi, iicookies, iijusi esele yenziwe kunye nekofu enencasa;
- Iinyama ezilungisiweyo: isoseji, isoseji, ibologna, ibhekoni, isalami, ham kunye nebele le-turkey;
- Izilimo eziyizigaxa neengcambu: iitapile, iitapile, icassava, i-yam kunye ne-yam;
- Ukutya okunetyuwa kunye neetyuwa: isinongo esityiweyo, isosi yaseWorcestershire, isosi yesoya, ii-noodles zangoko, ukutya okulungele umkhenkce;
- Abanye: iziselo, iziselo ezinxilisayo, ukutya okuthosiweyo, i-sushi, i-açaí eneswekile okanye isiraphu ye-guarana, iisuphu eziyimpuphu.
Imenyu yokutya ukuze ulahlekelwe sisisu
Le tafile ilandelayo ibonisa umzekelo we-3 yeentsuku zokutya kwimenyu yokulahla isisu:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | ikofu engenaswekile + amaqanda ama-2 aqhekeziweyo kunye netumato kunye ne-oregano | 1 iyogathi yendalo + 1 ikholamu yesuphu yobusi + 1 isilayi seshizi iMinas okanye i-rennet | 1 indebe yesinamoni neti yejinja + 1 isilayi sesonka esigcweleyo kunye neqanda |
| I-snack yasekuseni | 1 iglasi yejusi eluhlaza kunye ne-kale, ipayina kunye nejinja | 1 iziqhamo | I-10 cashew nuts |
| Isidlo sasemini isidlo sangokuhlwa | 1 yenkuku yefilipe kwityumato yetomato + 2 ikholamu yesuphu emdaka yerayisi + isaladi eluhlaza | inyama ephekwe kwiityhubhu + ekhaphetshuweyo iklabishi kwioyile ye-olive + 3 col yesuphu yeembotyi | Iqhekeza eli-1 lentlanzi eyosiweyo + imifuno ekhutshiweyo + iziqhamo ezi-1 |
| Ukutya okusemva kwemini | I-yogurt ecacileyo ye-1 + 1 ithisipuni ye-chia okanye imbewu yeflakisi | ikofu engenaswekile + iqanda eli-1 + isilayi setshizi | Iglasi enye yejusi eluhlaza + amaqanda ezigwityi abilisiweyo ama-6 |
Jonga imenyu yeentsuku ezi-7 apha: Gqibezela inkqubo yokuphulukana nesisu kwiveki e-1.
Kubalulekile ukuba ukhumbule ukuba oku kutya kuneekhalori ezimbalwa kwaye konke ukutya kufuneka kukhatshwe yingcali yesondlo, eya kulungelelanisa imenyu ngokweemfuno kunye nokukhethwa ngumntu ngamnye.
Ukutya ukunciphisa isisu kunye nokufumana ubunzima
Kwindlela yokutya yokulahla isisu kunye nokufumana izihlunu, imfihlo kukonyusa imithambo yomzimba kunye nokutya ukutya okuneprotein yonke imihla, njengenyama, amaqanda kunye netshizi.
Ukufumana ubunzima, okufanelekileyo kukuba zonke izidlo zineeproteni ezibandakanyiweyo, kwaye ukuya kuthi ga kwiiyure ezi-2 emva koqeqesho kukho usetyenziso olululo lweeprotein ezinje ngenyama, iisendwitshi, amaqanda abilisiweyo okanye izongezo eziyimpuphu, ezinje nge-whey protein. Jonga imizekelo yokutya okune-protein.
Bukela ividiyo kwaye ufumane iingcebiso ezi-3 ezisisiseko zokomisa isisu sakho:
Ukuba ungxamile ukunciphisa umzimba, jonga kwakhona indlela yokuphulukana nesisu kwiveki.
Umdla
Yonke into ofuna ukuyazi malunga nokuBhoboza i-Eyeball
