Ukwehlisa isisindo ngendlela enempilo kungenye yezinhloso ezivame kakhulu uma kukhulunywa ngokushintsha indlela yokuphila. Inhlanganisela yama - apula notamatisi ayimnandi nje kuphela, kodwa ingakusiza futhi ukwehlisa isisindo ngenxa yezakhiwo zayo ezihlukile. Ngezansi, sethula ukudla okufanele kulabo abafuna indlela ewusizo nephumelelayo yokufinyelela isisindo sabo esifanele.
Kungani ukhetha ukudla okusekelwe kuma-apula notamatisi?
Ama-apula aziwa ngokuba nama-calories aphansi , i-fiber eningi , kanye nokwanelisa kakhulu, okusiza ukulawula indlala phakathi kokudla. Aqukethe nama-antioxidants akhuthaza impilo yonke kanye namavithamini abalulekile njenge-vitamin C.
Ngakolunye uhlangothi, utamatisi ungumthombo onamandla we-lycopene, i-antioxidant evikela amangqamuzana futhi inciphise ukuvuvukala. Futhi icebile ngamanzi, okusiza ukugcina umzimba umanzi futhi uqede ubuthi.
Uma sihlanganisa lokhu kudla okubili ekudleni, sifinyelela indlela elinganiselayo ekusiza ukuthi unciphise isisindo ngokushesha ngenkathi ulondoloza izakhamzimba ezibalulekile.
Indlela yokulungisa ukudla okudlayo?
Ama-apula: Kunconywa ukuthi uwadle engaphekiwe futhi ehlutshiwe ukuze kusizwe ukugaya ukudla . Izinhlobo ezifana nama-apula abomvu noma aluhlaza zinezakhiwo ezifanayo, yize ama-apula aluhlaza enenkomba ye-glycemic ephansi, efanelekile kulabo abafuna ukulawula ukwanda koshukela egazini.
Utamatisi: Kufanele udliwe ungaphekiwe, uhlutshiwe, futhi ungenazo imbewu ukuze ugweme ukungakhululeki kokugaya ukudla. Ungalungisa futhi ijusi likatamatisi noma ama-smoothie njengendlela yokuvuselela.
Ukudla okusekelwe kuma-apula notamatisi: uhlelo lwezinsuku eziyi-10
Isibonelo 1 semenyu yansuku zonke
Lolu hlelo luhlelelwe ukuthi lulandelwe izinsuku ezinhlanu zokuqala:
- Ukudla kwasekuseni: Utamatisi smoothie nge apula.
- Usuku lokudla: Isaladi likatamatisi eligqoke ngamafutha omnqumo nosawoti, lihambisana nocezu lwesinkwa esimhlophe esithosiwe nama-apula amabili.
- Isinkwa: Apple smoothie nge utamatisi.
- Dinner: Isaladi likatamatisi eligqoke ngamafutha omnqumo, 100 g kashizi i-salut ngayinye, ucezu lwesinkwa esimhlophe esithosiwe nama-apula amabili.
Isibonelo 2 semenyu yansuku zonke
Ukuze uphule i-monotony, ungalandela le menyu ezinsukwini ezinhlanu zokugcina:
- Ukudla kwasekuseni: Ingilazi yejusi katamatisi, ingilazi yejusi ye-apula kanye nocezu lwesinkwa sikakolweni esithosiwe.
- Usuku lokudla: Amaqanda amabili abilisiwe, isaladi likatamatisi eligqokiswe ngamafutha omnqumo, ucezu lwesinkwa esimhlophe esithosiwe nama-apula amabili.
- Isinkwa: Utamatisi kanye nejusi ye-apula nesinkwa sikakolweni esithosiwe.
- Dinner: 200 g yenkukhu eyosiwe, isaladi katamatisi egqoke, ucezu lwesinkwa esimhlophe esithosiwe nama-apula amabili.
Izici ezibalulekile zempumelelo yokudla
- Ukuhanjiswa: Kubalulekile ukudla okungenani 2 amalitha amanzi ngosuku ngesikhathi sokudla. Lokhu akugcini nje ngokugcina umzimba uhlanzekile kodwa futhi kusiza ekuqedeni ubuthi.
- Ukuzivocavoca okulingene: Nakuba lokhu kudla kunama-kilojoule aphansi, ukukuhlanganisa nakho ukuhamba okulula noma i-yoga ingathuthukisa imiphumela ngaphandle kokunciphisa izinqolobane zamandla.
Izinzuzo ezengeziwe zezithako eziyinhloko
Ukuhlanganiswa kwama-apula notamatisi akusizi nje kuphela ekunciphiseni isisindo, kodwa futhi kunikeza izinzuzo ezengeziwe :
- Izici ze-Antioxidant: Ngenxa ye-lycopene kutamatisi kanye novithamini C kuma-apula, lokhu kudla kuyalwa free radicals futhi kuvimbela ukuguga ngaphambi kwesikhathi.
- Ukunciphisa i-cholesterol: I-fiber encibilikayo kuma-apula ingasiza ukwehlisa amazinga kashukela egazini. i-cholesterol embi egazini.
- Impilo yokugaya ukudla: Kokubili ukudla kucebile nge-fiber, ekhuthaza ukuhamba kwamathumbu okunempilo.
Izingozi ezingenzeka kanye nezeluleko
Nakuba lokhu kudla kusebenza kahle esikhathini esifushane, kubalulekile ukungakulandeli izinsuku ezingaphezu kweziyi-10 . Kuwukudla okunama-calorie aphansi okunganikezi zonke izakhamzimba ezidingekayo ukuze ube nendlela yokuphila enempilo esikhathini eside.
Uma unesifo noma isimo esithile esifana nesifo sikashukela, thintana nochwepheshe wezokudla ngaphambi kokuqala. Futhi, gwema ukulandela lokhu kudla ngokuphindaphindiwe , njengoba ukuntuleka kwamakhalori isikhathi eside kungaholela ekulahlekelweni yimisipha.
Lokhu kudla kuyindawo enhle yokuqala yokuhlanza umzimba nokugxila emikhubeni yokudla enempilo . Uma kwenziwa ngendlela efanele, kungaphawula ukuqala kohambo oluphumelelayo oluya endleleni yokuphila elinganiselayo neqhubekayo.