Ukudla kosuku olulodwa ukuthambisa isisu nokunciphisa ukuqunjelwa

Uma ufuna imiphumela esheshayo nephumelelayo yokunciphisa ukuvuvukala esiswini futhi uzizwe ulula, lokhu kudla okukhethekile kosuku olulodwa kuklanyelwe wena. Iphelele kulabo abadinga ukucwilisa ngesikhathi esifushane, befinyelela isisu esithambile. Hlanganisa uketshezi nokudla okunekhalori ephansi, uthuthukise ukuqedwa ubuthi kanye noketshezi olugciniwe. Nokho, kubalulekile ukuyilandela encwadini ukuze uthole imiphumela engcono kakhulu.

Imiphi imiphumela ongayilindela?

Lolu hlelo lukuvumela ukuthi unciphise ufike kilo ngosuku olulodwa. Ngale kwesisindo esikalini, uzobona ushintsho olukhulu ku umthamo wesisu sakho kanye nokhalo, okuzokwenza uzizwe ukhululekile ezingutsheni zakho kanye nempilo engcono jikelele.

Okubalulekile: Lolu hlelo alubafanele abantu abane sikashukela, umfutho wegazi ophakeme noma abaphansi, noma labo abaphethwe izifo ezimbi kakhulu ezihlobene nesisu. Xhumana nochwepheshe bezempilo ngaphambi kokuqala noma yikuphi ukudla okunemingcele.

Imininingwane yemenyu yokudla yosuku olungu-1

Ukudla kuhlelwe eziningana ukudla okulula kanye neziphuzo ezinomsoco kanye noketshezi ukuze kwandiswe ukuqeda ubuthi.

Desayuno

• 2 izinkomishi infusions ozikhethele (ungakhetha itiye elihlaza, i-chamomile noma i-mint), enoshukela nge-sweetener.
• 1 ingilazi entsha yejusi yewolintshi noma i-grapefruit.

Ekuseni

• 1 ingilazi yobisi olunamafutha.

Isidlo sasemini

• 1 inkomishi yomhluzi wemifino elula, okungcono eyenziwe ekhaya futhi iphansi nge-sodium.
• Ipuleti eli-1 eliphakathi lesaladi eluhlaza (ungafaka ulethisi, isipinashi, arugula) ephelezelwa isanqante esigayiwe.
• I-1 yogurt ephansi yamafutha.
• 1 inkomishi yetiye ene-sweetener namaconsi ambalwa kalamula.

Nota: Gqokisa isaladi ngengcosana kasawoti kanye nejusi kalamula ukuze uthole ukusha.

Ntambama

• 1 ingilazi yejusi utamatisi zemvelo, ecebile Antioxidants ezifana i-lycopene.

Cena

• 1 inkomishi yemifino ekhanyayo.
• 1 ipuleti ejulile yemifino ebilisiwe (izinketho zingabandakanya zucchini, broccoli, i-asparagus noma ubhontshisi oluhlaza).
• 1 ukumnika okukhethile, okufakwe uswidi nge-sweetener.

Ngaphambi kokulala

• 1 i-apula elisha.
• 1 inkomishi yetiye enolamula ne-sweetener.

Amathiphu Angeziwe Okukhulisa Imiphumela

Ukuze uthuthukise imiphumela yokudla, sincoma ukulandela lawa macebiso:

• Ukuhanjiswa: Phuza amanzi amaningi emini. Lokhu kuvumela ukuqedwa kobuthi futhi kuthuthukisa inqubo yokugaya.
• Umsebenzi womzimba omaphakathi: Hamba ngezinyawo Imizuzu ye-30 Kungasiza ukwenza i-metabolism yakho isebenze futhi ithuthukise imiphumela.
• Gwema ukudla usawoti omningi: Usawoti ukhuthaza ukugcinwa koketshezi, ngakho-ke kungcono ukuwugcina ubuncane.

Izinzuzo zalokhu kudla

Izinzuzo eziyinhloko zalokhu kudla azibonakali kuphela esiswini sakho, kodwa futhi nakweyakho inhlalakahle jikelele:

• Ukunciphisa ukuvuvukala: Ngenxa yokuqedwa koketshezi olugciniwe.
• Ukugaya ukudla okuthuthukisiwe: Ngokuhlanganisa ukudla okulula, okune-fiber.
• Ingqondo ecacile: Ukudla okulula kungakusiza uzizwe ungasindi futhi ugxile kakhulu.

Yikuphi ukudla okufanele ukugweme ngalolu suku?

Kubalulekile ukuthi ugweme ukudla okunganqanda imiphumela emihle yalokhu kudla, njenge:

• Ukudla kugcwele amafutha agcwele noma i-trans (ukudla okuthosiwe, ibhotela, njll.).
• ushukela ocolile kanye nemikhiqizo egayiwe (amakhekhe ezimboni, iziphuzo ezibandayo, njll.).
• Iziphuzo ezidakayo.
• Ama-carbohydrate acwengekile njenge Isinkwa esimhlophe, i-pasta engeyona yonke kakolweni o ilayisi elimhlophe.

Ngokwamukela le mikhawulo, uqinisekisa ukuthi umzimba wakho ugxile ekukhipheni ubuthi nokuqeda uketshezi, ukufeza isisu esithambile.

Lolu hlelo lokudla olulula kodwa olusebenzayo losuku olulodwa luwumsizi wakho okahle uma udinga imiphumela esheshayo. Nakuba izinguquko esikalini zingase zibe zincane, umehluko endleleni ozizwa ngayo nokuthi isisu sakho sibukeka kanjani sizobonakala. Sebenzisa leli thuba ukuze ukhiphe ubuthi futhi uphinde uthole ukuzethemba ngosuku olulodwa nje.