Uma i-thermometer iphakama, imizimba yethu ingena esimweni sokusinda futhi ifune noma yikuphi ukuphunyuka ukuze igweme ukushisa ngokweqile. Nakuba umuzwa wethu wokuqala uwukufuna indawo yokukhosela emthunzini, ukugeza ngamanzi abandayo, noma ukubamba ifeni, ngezinye izikhathi siyakhohlwa ukuthi ikhishi liyithuluzi elinamandla lokulawula izinga lokushisa lethu langaphakathi. Lokho esikufaka emapuletini ethu kungaba umngane wethu ongcono kakhulu noma, ngokuphambene nalokho, kusiguqule sibe uhlobo lwesithando somlilo sabantu.
Cishe uke wazizwa ujuluka kakhulu ngemva kokudla okumnandi phakathi no-Agasti. Akuyona into eyenzeka ngengozi: imizimba yethu isebenzisa amandla okucubungula izakhamzimba, futhi lo mzamo udala ukushisa, inqubo eyaziwa ngokuthi i-diet-induced thermogenesis . Ngakho-ke, ukukhetha ukudla ngokuhlakanipha kungenza umehluko omkhulu phakathi kokuzizwa ulula nokukhathala ngenxa yokushisa.
Indlela esikudlayo ethinta ngayo izinga lokushisa kwethu
Akuzona zonke izakhamzimba ezithinta i-metabolism ngokulinganayo. Amaprotheni, isibonelo, adinga umzamo omkhulu wokugaya ukudla, okwenza ukusetshenziswa kwama-calories angaba phakathi kuka-20% no-30% wenani lawo, okuholela ekushiseni kwangaphakathi okwengeziwe . Ngokuphambene nalokho, amafutha anethonya elincane kakhulu, yize ukugaya kwawo kancane kungabangela lowo muzwa ocasulayo wokusinda ehlobo. I-steak ingase izwakale imnandi, kodwa ehlobo cishe iyisitha sakho esikhulu uma ufuna ukupholisa.
Ngakolunye uhlangothi, ukudla okugayeka kalula, okucebile ngamanzi kusiza ukugcina umzimba upholile. Izithako ezithile zikhuthaza ukugeleza kwegazi emzimbeni , okuvumela ukushisa ukuthi kuhlakazeke kahle esikhumbeni. Yilapho ukudla kwaseMedithera kukhanya khona ngempela, okwenza kube yimodeli efanelekile yalesi sikhathi sonyaka.
Ukudla kwezinkanyezi ukulwa namazinga okushisa aphezulu
Ukuze unqobe impi yokulwa ne-mercury, kubalulekile ukugcwalisa isiqandisi sakho ngemikhiqizo emanzisa futhi eqabulayo. Nazi izinto ezibalulekile:
- Izithelo ezinamanzi: La ikhabe kanye nekhabe Yiwona amakhosi, njengoba aqukethe amanzi acishe abe ngu-90%. Uphayinaphu nama-strawberry nakho kuyizinketho ezinhle kakhulu zokwenza ukudla kwakho kube mnandi ngaphandle kokucindezela umzimba wakho kakhulu.
- Imifino e-Crispy: El UPepino ungumpetha ophelele ngamanzi angu-96%. I-celery, utamatisi, kanye ne-lettuce kubalulekile ekwenzeni amasaladi azwakala sengathi athambile.
- Izingoma zakudala ezivuselelayo: El i-gazpacho kanye ne-salmonejo Akuzona nje izitsha ezivamile, kodwa amaphampu okuhambisa amanzi kanye nezakhamzimba ezondla ngaphandle kokuzicindezela.
- Amaprotheni alula: Khetha izinhlanzi ezimhlophe noma ezinamafutha, njenge-hake noma i-salmon, okulula kakhulu ukuzicubungula kunenyama ebomvu.
- Imikhiqizo yobisi yama-probiotic: I-yogathi yemvelo noma i-kefir kusiza ukugcina izitshalo zamathumbu zilinganisela, okubalulekile lapho ukushisa kuphazamisa ukugaya ukudla.
- Amafutha anempilo: Amafutha omnqumo angavamile (i-EVOO) asetshenziswa eluhlaza athuthukisa ukunambitheka kanye nokunambitheka. kuthuthukisa ukugaya ngaphandle kokwengeza ubunzima.
Ngaphezu kwalokho, kunezinye izinketho ezingavamile kodwa ezisebenzayo. Amanzi kakhukhunathi ayindlela enhle kakhulu yokuthatha indawo yamanzi alula, njengoba enikeza ama-electrolyte emvelo njenge-potassium ne-magnesium, okwenza kube kuhle kakhulu ngemva kokuzivocavoca. Izithelo ze-citrus, njenge-grapefruit noma i-lemon, zinikeza ama-antioxidants anomphumela oqabulayo kanye ne-fiber esiza ekugayeni ukudla.
Iziphuzo kanye nemithi yokwehlisa izinga lokushisa lomzimba
Ukumanzisa amanzi kubalulekile. Akwanele ukuphuza kuphela uma womile, njengoba ukoma kuwuphawu lokuthi usuvele uphelelwe amanzi. Ehlobo, kunconywa ukwandisa umthamo wamanzi owaphuzayo ube amalitha angu-2,5 ngosuku , futhi ungakusekela lokhu ngokudla okucebile ngamanzi . Ukuze uthole izinhlobo ezahlukene, ungazama ukuxutshwa okubandayo kwe-mint, i-rooibos, noma i-chamomile.
Ngokuthakazelisayo, amanye amasiko aphuza iziphuzo ezishisayo, njengetiye le-mint eMorocco. Lokhu kubangela ukuthi umzimba ujuluke kakhulu, kusebenze indlela yemvelo yokupholisa ephumayo futhi kuncishiswe umehluko wokushisa uma kuqhathaniswa nengaphandle. Ngokufanayo, i-ginger ingavuselela ukujuluka, isize ekwehliseni izinga lokushisa langaphakathi nge- ginger lemonade eqabulayo.
Okufanele ukugweme ukuze ugweme ukushisa kakhulu
Imikhuba ethile yokudla isebenza njengophethiloli wokushisa. Utshwala bungenye yezinto eziyingozi kakhulu: noma ngabe ubhiya ubanda kakhulu, utshwala buqeda amanzi emzimbeni futhi buvimbele ukuguquguquka komzimba . Kunjalo nangoshukela olula kuma-pastry naseziphuzweni ezibandayo, okukhiqiza ukwanda kwamandla okuholela ekushiseni komzimba okwandisiwe.
Kunconywa futhi ukuthi ulinganisele ukuphuza kwakho usawoti ukuze ugweme ukugcinwa kwamanzi kanye nalowo muzwa ongakhululekile wokuqunjelwa. Inyama ebomvu ecutshunguliwe kanye nezitsha ezinongwe kakhulu (yize lokhu kokugcina kukusiza ukuthi ujuluke) kungaba nzima kakhulu kwabanye abantu, okubangela ukungakhululeki noma ukushisa ngokweqile uma kungaphathwa kahle.
Amathiphu awusizo kanye nokuphepha kokudla ehlobo
Indlela yokupheka nayo ibalulekile. Kungcono ukusebenzisa umusi, ukushisa okuphansi kuhhavini, noma okungcono nakakhulu, ukudla ukudla okuluhlaza njenge-carpaccio noma i-tartare. Ukuze uvimbele ikhishi lakho ekubeni yi-oven, kungcono ukuhlela ukudla kwamahora apholile osuku.
Ukugcina kahle kubalulekile. Ukushisa kusheshisa ukukhula kwamagciwane, kwandisa ingozi yokungenwa ubuthi ekudleni. Kubalulekile ukungawunqamuli uchungechunge lokubanda , ikakhulukazi ngenkukhu, inyama egayiwe, nenhlanzi entsha. Ungalokothi uncibilikise ukudla ekushiseni kwegumbi; kuncibilikise njalo esiqandisini ukuze uvimbele ukwanda kwamagciwane anjengeSalmonella.
Ukugcina ukudla okunempilo ehlobo kusho ukubeka phambili ukudla okulula namanzi, ukugwema amafutha noshukela omningi okusenza sizizwe sivilapha. Ngokuhlanganisa amanzi njalo nezithelo, imifino, namaprotheni agayeka kalula, kanye nokugcina inhlanzeko yokudla eqinile, singasiza imizimba yethu ukuthi ilawule ukucindezeleka kokushisa kangcono futhi ijabulele ihlobo ikhululekile ngokuphelele.
