Wonke umuntu ufuna ukuba nomzimba omncane, kodwa akazi ukuthi iyiphi indlela okufanele ayilandele. Namuhla sinikeza izinkomba ezithile ngezimiso ezibalulekile zokunciphisa isisindo ngempumelelo, enempilo, futhi esimeme , sihlanganisa ulwazi lwamanje mayelana nokudla okunempilo , umsebenzi womzimba , kanye nokushintsha imikhuba yesikhathi eside.
Phuza amanzi
Kubalulekile ukuhlala unamanzi nsuku zonke ngamalitha amanzi angaba ngu-1,5, itiye, ukumnika amakhambi, noma ikhofi, okuhlanganisa nokufaka ijusi likalamula emanzini afudumele lapho uvuka. Lesi siphuzo sinosawoti omncane futhi singasiza ekunciphiseni i-asidi eningi emzimbeni, kanye nokukhuthaza umuzwa wokukhululeka kokugaya ukudla ekuqaleni kosuku.
Ukumanzisa kahle kusiza ukulawula ukusutha , kuvimbela ukudideka kokoma nendlala, futhi kuthuthukisa ukusebenza komzimba. Ukusabalalisa uketshezi oludliwayo usuku lonke (isidlo sasekuseni, phakathi kokudla, isidlo sasemini, nangaphambi kokuzivocavoca) kusiza umzimba ukuthi ugcine ibhalansi yoketshezi ezinzile . Noma nini lapho kungenzeka, kungcono ukukhetha amanzi neziphuzo ezingenashukela kuneziphuzo ezibandayo noma amajusi acutshunguliwe.
Amaprotheni wemvelo
Inhlanzi , i-shellfish, inkukhu, inyama ebomvu engenamafutha, imikhiqizo yobisi, namaqanda kuyiprotheni esuthisa kakhulu esiza ekunciphiseni amafutha, ukulondoloza nokwakha imisipha. Ukufaka phakathi ukuphakelwa kokudla ngakunye kwezintathu eziyinhloko, kanye nokudla okulula kweyogathi eyodwa noma ezimbili noma izingcezu ezimbalwa ze-ham , kukhuthaza ukusatshalaliswa kwamaprotheni okuhle kakhulu usuku lonke.
Amaprotheni emvelo anegalelo ekwandeni okuncane kokusetshenziswa kwamandla kwansuku zonke , njengoba ukugaya kwawo kudinga amandla amaningi kunalawo ezinye izakhamzimba. Ngaphezu kwalokho, ezinhlelweni zokunciphisa isisindo ezihlanganisa ukudla nokuzivocavoca, ukugcina ukudla okwanele kwamaprotheni kusiza ekulondolozeni isisindo semisipha , into ebalulekile ekusebenzeni kwe-metabolism okusebenzayo.
Imifino ephekiwe nephekiwe
Ukuhlushwa okuphezulu kwe- fibre esuthisayo , ecebile ngamaminerali namavithamini anokuqukethwe okuncane kakhulu kwamakhalori, kwenza imifino ibe yisisekelo esifanele cishe sanoma yiluphi uhlelo lokunciphisa isisindo. Emini nakusihlwa, kuyalulekwa ukuba nesidlo semifino eluhlaza esifana nesokudla okumnandi njengesiqalo kanye nengxenye yesithathu yepuleti yemifino ephekiwe njengesidlo esiseceleni.
Ukuhlanganisa imifino eluhlaza nephekiwe kuthuthukisa ukuthathwa kwamakhemikhali asebenzayo futhi kukhuthaza impilo enhle yokugaya ukudla . Ukukhetha imibala ehlukahlukene (oluhlaza okotshani, obomvu, amawolintshi, onsomi) kuqinisekisa ukuhlukahluka okukhulu kwama -antioxidants avikela ekulimaleni kwe-oxidative okuhambisana nokukhuluphala ngokweqile.
Inkomba ephansi ye-glycemic okusanhlamvu okuphelele
Isinkwa, i-pasta , ilayisi, i-quinoa, kanye nemifino, uma zikhethwa ezinhlotsheni zazo zokudla okusanhlamvu okuphelele , zinikeza ama-carbohydrate ayinkimbinkimbi anenkomba ephansi ye-glycemic . Ekuseni, izipuni ezimbili ze - muesli yokudla okusanhlamvu okuphelele ngaphandle koshukela owengeziwe, noma isilayi esisodwa noma ezimbili zesinkwa sokudla okusanhlamvu okuphelele noma okusanhlamvu okuningi kanye nenani elincane lebhotela, noma izipuni ezintathu ze-oats ezigoqiwe ezingenashukela, zinikeza amandla azinzile nahlala njalo.
Ngesikhathi sasemini, ingxenye yesine yepuleti kufanele ibe okusanhlamvu noma ubhontshisi, ucezu lwesinkwa, kanti izingxenye ezintathu kwezine zepuleti kufanele kube imifino kanye namaprotheni. Ngaphandle kwesonto lokuqala, ukuze uqale ukwehlisa isisindo, ama-carbohydrate akhipha kancane kufanele adliwe kuphela ekuseni ukuze akunike amandla futhi akugcine ugcwele usuku lonke.
Ukulawula inkomba ye-glycemic yokudla kusiza ukuvimbela ukunyuka okukhulu kwe -glucose kanye ne-insulin okukhuthaza ukugcinwa kwamafutha kanye nezifiso phakathi kokudla. Ngakho-ke, ukuhlanganisa okusanhlamvu okuphelele, amaprotheni, namafutha anempilo ekudleni okufanayo kuthuthukisa impendulo ye-metabolic.
Izithelo ezi-2 zonyaka ngosuku
Kunconywa ukudla izithelo ezimbili zesizini ngosuku. Esinye singadliwa nesidlo sasemini noma njengesidlo sasemini , kanti esinye singadliwa nesidlo sasekuseni. Ngaphandle kwesonto lokuqala, kuvamile ukudla izithelo zasekuseni kuphela ukuze kusheshiswe ukwehla kwesisindo uma kudingeka uqale ngokushesha.
Izithelo zinikeza i-fibre encibilikayo , amanzi, amavithamini, kanye nama-antioxidants anegalelo empilweni engcono yenhliziyo nemithambo yegazi kanye nokugaya ukudla . Ukusebenzisa izithelo esikhundleni sama-pastry, amakhukhi, noma amaswidi acutshunguliwe kunciphisa kakhulu ukudla ushukela owengeziwe kanye nama-calories angenalutho.
Ama-lipids
Amavithamini athile ancibilika emafutheni awakwazi ukumuncwa ngaphandle kwamafutha, futhi izifundo zibonisa ukuthi ukwehlisa isisindo kusebenza kangcono uma amafutha anempilo efakwa ngobuningi obanele. Hlukanisa amagremu ayi-10 ebhotela kanye nezipuni ezimbili ze-rapeseed, i-walnut, noma uwoyela womnqumo usuku lonke.
Lawa mafutha akhuthaza ukusebenza kahle kwamahomoni futhi asiza ekwandiseni umuzwa wokugcwala . Ukubeka phambili amafutha emifino asezingeni eliphezulu, amantongomane emvelo, kanye ne-avocado kunamafutha e-trans noma ukudla okucutshungulwe kakhulu kuthuthukisa amazinga e-cholesterol futhi kunciphisa ingozi yezifo ezihlobene nokukhuluphala ngokweqile.
3 ubisi ngosuku
Kunconywa ukuphakelwa kwemikhiqizo yobisi kathathu ngosuku , okungcono kube namafutha aphakathi kuka-0% no-20%, okukodwa kwasekuseni (ubisi, iyogathi, ushizi wekotishi ) kanye nokunye njengedizethi ngesikhathi sakusihlwa. Lokhu kudla kusiza ukuhlangabezana nezidingo zomzimba ze- calcium kanye neprotheyini esezingeni elihle.
Kulabo abangakubekezeleli kahle ukudla i-lactose, kunezinye izindlela ezivutshiwe noma iziphuzo eziqinisiwe ezingaba negalelo ekugcineni amathambo enempilo , into ebaluleke kakhulu lapho kuhlanganiswa ukudla nokuzivocavoca.
Ayikho imikhiqizo elungisiwe
Ukudla okunenkomba ephezulu ye-glycemic , okucebile ngofulawa ocolisisiwe noshukela futhi okulungele kakhulu ukudla okulula, akuvunyelwe ngokuphelele ohlelweni lokunciphisa isisindo. Lokhu kudla kukhuthaza ukudla ngokweqile , kuphakamisa amazinga kashukela egazini ngokushesha, futhi kubangele impendulo enamandla ye-insulin, okusiza ukugcina amafutha.
Ukunciphisa amakhekhe, iziphuzo ezibandayo, ukudla okulula okunosawoti, izinto ezibhakiwe, kanye nokudla kwasekuseni okunoshukela kungenye yezindlela eziphumelela kakhulu zokuqinisa isifiso sokudla nokunciphisa inani lamakhalori adliwayo ngaphandle kokulamba.
Isidlo sakusihlwa esincane
Ubukhulu bezingxenye kufanele buncishiswe uma kuqhathaniswa nesidlo sasemini, kukhethwe amaprotheni angenamafutha amaningi, imifino, kanye nesobho lemifino uma uthanda . Umgomo uwukufika kusihlwa nokugaya okulula okungeke kuphazamise ubuthongo.
Ukulala okuphumuzayo kwenza kube lula ukulawula isisindo, njengoba kulawula ama-hormone abalulekile esifiso sokudla njenge- leptin ne -ghrelin . Ngakho-ke, isidlo sakusihlwa esinzima noma isidlo sakusihlwa esinamafutha amaningi noshukela kungalimaza ngokungaqondile ukwehla kwesisindo ngokwenza ikhwalithi yokulala ibe yimbi.
Dlala ezemidlalo
Kufanele wenze umsebenzi womzimba ihora elilodwa kathathu ngesonto, noma imizuzu engama-30 ngosuku. Into elula ukuhamba , uma nje uqhubeka nesivinini esihle, umzimba wakho uqonde kahle, izinqe zakho nesisu sakho zigobile, amahlombe akho abuyele emuva, futhi ugoqa izingalo zakho ngezindololwane zakho zigobile.
Ukuhamba ngokushesha kuyindlela yokuzilolonga efinyelelekayo enengozi encane yokulimala futhi isebenza kahle kakhulu ekwandiseni ukusetshenziswa kwamandla. Kungaphinde kuhambisane nokuqeqeshwa kwamandla kabili noma kathathu ngesonto ukuthuthukisa isisindo semisipha, okuthuthukisa ukusebenza kahle kwemisipha futhi kusiza ekushiseni amafutha amaningi ngisho nalapho uphumule.
Esinye isici esibalulekile ukwandisa lokho okubizwa ngokuthi i-NEAT (non-exercise activity thermogenesis), okuyikho konke ukunyakaza esikwenzayo ngaphandle kokuqeqeshwa okusemthethweni: ukuthatha izitebhisi, ukwenza imisebenzi yasekhaya esebenzayo, ukuhamba ngezinyawo ukuya emsebenzini, noma ukuvuka njalo uma sichitha isikhathi esiningi sihleli. Lezi zenzo ezincane zansuku zonke, ezigcinwa isikhathi eside, zingenza umehluko omkhulu ekwehliseni isisindo kanye nempilo iyonke.
Izifundo ngezinhlelo zokunciphisa isisindo ezihlelekile zibonisa ukuthi abantu balandela izindlela ezihlukene kakhulu: abanye balondoloza umsebenzi womzimba oqhubekayo futhi banciphisa ukudla kwabo okunamafutha, kuyilapho abanye bethola isisindo sibuya, behlisa ukuzivocavoca ngemva kwezinyanga ezimbalwa, noma bengashintshi nhlobo imikhuba yabo. Ukuhlonza isimo sakho kukuvumela ukuthi ulungise kangcono imigomo yakho, uthole ukwesekwa lapho usengozini yokuyeka , futhi uklame uhlelo oluqondene nawe ngempela.
Ukuhlanganisa ukudla okulinganiselayo, ukunyakaza kwansuku zonke (kufaka phakathi i-NEAT), ukuqeqeshwa kwamandla, kanye nokuphathwa okuhle kokugqugquzela kwenza ukwehlisa isisindo kube inqubo engokoqobo neqhubekayo, ekude kakhulu nokudla ngokweqile kanye nezixazululo ezimangalisayo eziholela kuphela kumphumela wokubuyela emuva.