Ukudla isidlo sasekuseni esiphelele nsuku zonke kungumthetho wegolide wokugcina impilo enhle nomzimba oqinile. Ukuze wenze lokhu, kubalulekile ukuzinika isikhathi sokudla isidlo sasekuseni ekuseni; imizuzu eyi-15 kuya kwengama-20 yanele ukudla kokuqala kosuku. Abantu abadla isidlo sasekuseni banamathuba amancane okukhula isisindo kunalabo abangadli futhi bazizwa bengakhathele kakhulu ekupheleni kwasekuseni.
Ngaphezu kwalokho, labo abazinika isikhathi sokudla isidlo sasekuseni esilinganiselayo abazizwa belambile ngaphambi kwesikhathi sasemini, okunciphisa isilingo sokudla ukudla okulula ngaphambi kwemini. Ngokwemvelaphi, isidlo sasekuseni sisho ukuyeka ukuzila ukudla ebusuku, inqubo ebalulekile njengoba umzimba usebenzise amandla ukuvuselela izicubu futhi ukhiqiza ama-enzyme ngesikhathi sokulala. Ukweqa lokhu kudla kungaholela ekucindezelekeni kwe-metabolic , ikhanda elibuhlungu, kanye nokuncipha kokugxilisa ingqondo.
Izingxenye ezibalulekile zesidlo sasekuseni esilinganiselayo
Ukuze ukudla kwasekuseni kube okunomsoco ngempela, ikhofi esheshayo ayanele. Kufanele ihlanganise izici eziningana zokudla okunempilo futhi kufanele ihlinzeke phakathi kuka -20% no-30% wamakhalori akho aphelele ansuku zonke. Izinto ezibalulekile yilezi:
- Amaprotheni ekhwalithi ephezulu: Kutholakala emaqandeni, enhlanzini, enyameni engenamafutha amaningi, ushizi, kanye nemikhiqizo yobisi. Futhi kubhontshisi (njengaleyo edumile) Ubhontshisi besiNgisi), iyogathi yamaGreki noma i-tofu. Amaprotheni asisiza ngokwengqondo nangokomzimba ukuba sihlale siphapheme, okuvumela ukuthuthukisa imisipha futhi kubambezele ukuqala kwendlala.
- Amakhabhohayidrethi ayinkimbinkimbi: Ngokusebenzisa okusanhlamvu okupheleleIsinkwa se-rye, i-oats, noma i-quinoa. Lokhu kuhlinzeka i-fiberLokhu kuvumela amandla ukuthi akhishwe kancane kancane, kugwenywe ukwanda kwe-glucose futhi kugcinwe umsebenzi wengqondo nowomzimba isikhathi eside.
- Amafutha anempilo: Zibalulekile ekumuncweni kwe- amavithamini ancibilikayo amafutha (A, D, E kanye no-K). Zitholakala ku-extra virgin olive oil, ukwatapheya, amantongomane emvelo kanye nembewu ye-chia noma ye-flax.
- Amavithamini namaminerali: Kunikelwe kakhulu yi- izithelo ezintsha kanye nemifino eluhlaza. Ukuyidla yonke kungcono kunejusi, njengoba igcina i-fiber futhi inciphisa inkomba ye-glycemic.
Imikhuba enempilo lapho uvuka
Ukuphuza ingilazi enkulu yamanzi lapho uvuka kubalulekile ukuze kukhishwe ukungcola okuqongelelwe ubusuku bonke, kufakwe amanzi emaseli, futhi kusebenze ukusebenza kwezinso . Kulabo abafuna umphumela onika amandla kakhudlwana, ukwengeza ulamula omncane emanzini kungaba wusizo kakhulu ekuvuseleleni i-metabolism.
Kubalulekile ukugwema ukudla okucutshungulwe kakhulu , amakhekhe, kanye nokudla okusanhlamvu okunoshukela. Ukuze kuthuthukiswe ukudla kwezingane, kubalulekile ukukhuthaza ukuqedwa kokudla okucutshungulwe kakhulu ezikoleni, njengoba le mikhiqizo ibangela ukwanda okusheshayo kwe-insulin okulandelwa ukwehla kwamandla okuthinta umkhiqizo futhi kwandise izifiso zokudla.
Imibono nezindlela zokupheka zokudla kwasekuseni okunempilo ngokuvumelana nomgomo wakho
Ukuze uthole amandla aphezulu kanye nokusebenza kahle (Abadlali)
Uma unosuku olumatasa noma uziqeqesha ekuseni, udinga ama-carbohydrate namaprotheni akhipha kancane kancane . Izibonelo ezinhle:
- Iphalishi le-oatmeal: Pheka i-oatmeal ngobisi noma ubisi olusekelwe ezitshalweni, wengeze i-apula, isinamoni, nama-walnuts. Ama-oats aqukethe i-beta glucanokuqinisa i-cholesterol; thola Kungani ukudla i-oatmeal kwasekuseni kusiza ekunciphiseni isisindo.
- Isandwichi yesinkwa esiphelele: isinkwa se-wholemeal esingu-100% esine- I-Iberian Ham noma i-omelet yesiFulentshi, ehambisana neyogathi yemvelo.
Ukwehlisa isisindo nokulawula isifiso sokudla
Isihluthulelo ukuhlanganisa amaprotheni ne-fiber ukuze kulungiswe i-hormone i-ghrelin (i-hormone yendlala). Izinketho ezinconywayo:
- Isinkwa se-avokhado neqanda: Isinkwa se-wholemeal esino-avokhado kanye neqanda eliphekiwe. Sinikeza amafutha angagcwele futhi ikholomu okwengqondo.
- Isitsha se-yogurt yamaGreki: I-yogathi engenalutho, engenashukela enamajikijolo nembewu ye-chia. I-yogathi yamaGreki ingcono kakhulu ukusutha kunaleyo evamile.
Izinketho zokususa ubuthi kanye nokugaya ukudla
Ukuthuthukisa ukuhamba kwamathumbu noma ukululama ngemva kokudla isidlo sakusihlwa esinzima:
- I-smoothie eluhlaza: Isipinashi esisha, i-apula eluhlaza, ijusi likalamula, kanye nojinja. Kucebile ku antioxidants nokuhlanzwa; ungabona amathiphu okulungiselela ama-smoothie anempilo.
- I-oatmeal ene-papaya: Iphalishi le-oatmeal eline-cocoa emsulwa kanye nezingcezu ze-papaya entsha ukusiza ekugayweni kokudla.
Ukudla kwasekuseni okusheshayo kulabo abangenaso isikhathi
Akukho sizathu sokweqa ukudla kwasekuseni. Ungasebenzisa isu lokulungiselela ebusuku :
- Ama-Oats asebusuku: Hlanganisa i-oats, i-yogurt, nobisi ebhodweni bese ushiya esiqandisini. Ekuseni, faka izithelo ezintsha.
- Amaqanda abilisiwe: Zilungiselele ngobusuku obandulele bese uzidla nocezu lwesinkwa esithosiwe esinotamatisi namafutha omnqumo.
Izinzuzo zangempela zokudla kwasekuseni okuphelele
- Isimo: Ithanda ukukhiqizwa kwe serotoninukuthuthukisa isimo sengqondo kusukela ekuqaleni.
- Ukusebenza kwengqondo: Kugcina amazinga kashukela ezinzile, kuvimbela inkungu yobuchopho futhi kuthuthukise... ukuhlushwa.
- Ukulawulwa kwe-Metabolic: Kuthuthukisa ukusetshenziswa kwamandla futhi kuvimbela izifo ezifana Uhlobo 2 sikashukela kanye nomfutho wegazi ophakeme.
- Impilo yenhliziyo nemithambo yegazi: Ukusetshenziswa kwamafutha anempilo (njenge-omega-3 evela ku-salmon noma i-omega-9 evela kumafutha omnqumo) kuvikela inhliziyo.
Ukufaka isimiso sokudla okuqaphile lapho uvuka akugcini nje ngokuthinta impilo yomzimba kodwa futhi kuthinta nokuphathwa kokucindezeleka nokukhathazeka phakathi nosuku lonke. Ukukhetha ukudla kwangempela, okwemvelo, nokuhlukahlukene kuyindlela engcono kakhulu yokuqinisekisa impilo ende nesebenzayo, okuvimbela umzimba ekusebenziseni imisipha njengomthombo wamandla ngenxa yokuntuleka kwezakhamzimba.
