Lokhu kudla kwenzelwe ngqo noma ngubani odinga ukwehlisa amakhilogremu ambalwa engeziwe amkhathaza kakhulu. Kuyindlela elula yokuyilandela, futhi uma unamathela kuyo ngokuqinile, ingakusiza ulahlekelwe cishe amakhilogremu ama-3 ezinsukwini ezingama-20.
Uma uzimisele ukusebenzisa lolu hlelo lokudla, kuzodingeka ube nempilo enhle , uphuze amanzi amaningi ngangokunokwenzeka nsuku zonke, unikeze wonke ama-infusions akho ukunambitheka okumnandi , futhi unikeze izinongo ekudleni kwakho ngosawoti omncane, amakhambi , kanye namafutha omnqumo amancane.
Isibonelo semenyu:
Ukudla kwasekuseni: inkomishi e-1 noma ezi-2 zetiye lezitshalo (itiye, ikhofi noma i-mate cocido), ingilazi e-1 yejusi le-orange noma le-grapefruit kanye nezingcezu ezi-2 ze-wholemeal toast spread ene-kiwi noma i-plum jam elula.
Phakathi kwasekuseni: inkomishi eyodwa yesaladi yezithelo.
Isidlo sasemini: Iqanda elibilisiwe eli-1, ushizi we-port salut okhanyayo ongama-50g, izitsha ezimbili zesobho lemifino kanye ne-dessert noma i-gelatin elula e-1.
Phakathi nemini: Isandwichi eyodwa encane ye-ham ethosiwe kanye noshizi eyenziwe ngendlela elula.
Ukudla okulula: Inkomishi e-1 noma ezi-2 zekhofi nobisi, i-apula eli-1 ( nciphisa isisindo sakho ngama-apula ) noma i-kiwi e-1 kanye nezingcezu ezimbili zesinkwa esithosiwe sikakolweni esiphelele esine-strawberry noma i-cherry jam.
Isidlo sakusihlwa: inkomishi eyodwa noma ezimbili zomhluzi olula, amagremu angu-250 enyama engenamafutha noma inkukhu ebhakiwe noma eyosiwe ( inkukhu nephayinaphu ), ingxenye enkulu yesaladi yemifino oyikhethile kanye nezithelo ezimbili.
Ngaphambi kokulala: i-infusion eyodwa.
Imihlahlandlela eyisihluthulelo yokuthuthukisa imiphumela nokugwema ukuma
- I-Smart hydration: Beka kuqala amanzi, ama-infusions angenashukela, nemihluzi yemifino. Isiqondiso esihle ukuhlala phakathi kuka-1,6–2,5 L ngosuku kuye ngezidingo zakho nomsebenzi.
- Amaprotheni ekhwalithi engeziwe: Inkukhu, i-turkey, amaqanda, izinhlanzi ezincane ezinamafutha, imikhiqizo yobisi emisha, i-legumes, i-tofu, noma i-tempeh. Ibanga eliwusizo lithi 1,2-1,6 g / kg / ngosuku ukukhuthaza ukusutha nokugcina imisipha yemisipha.
- Izithelo nemifino ephansi ye-GI: 3 ukudla kwemifino kanye nama-servings angu-2 ezithelo eziphelele (okungcono kunejusi) ukuhlanganisa i-fiber kanye nama-antioxidants ngaphandle kwe-glucose spikes.
- Amafutha anempilo: Amafutha omnqumo amsulwa engeziwe (izipuni ezi-3-5/ngosuku kuye ngokuthi udle ukudla), amantongomane, ukwatapheya, nembewu. Gwema amafutha acwengekile ane-pro-inflammatory (ubhekilanga/ummbila/ubhontshisi wesoya/isundu).
- Okusanhlamvu okuphelele kanye ne-fiber: i-oats, irayisi elinsundu, i-rye, i-quinoa, nemifino. Ihlinzeka 25-30 g we-fiber nsuku zonke ukulawula ukudla nokuthuthukisa i-microbiota.
- I-Microbiota isesimweni: Kuhlanganisa ama-probiotics (i-yogurt yemvelo, i-kefir, i-sauerkraut) kanye nama-prebiotics (ubhanana ongavuthiwe, u-garlic, u-anyanisi, i-asparagus, i-artichoke, i-oats) ye-metabolism ephumelelayo.
- Izindlela zokupheka ezilula: umusi, i-grill, ihhavini, i-en papillote, noma ebilisiwe; nciphisa ukudla okuthosiwe nokugayiwe.
- Hlela ukudla okungu-4-5: Ukudla kancane kodwa njalo kuyasiza ukuzinzisa i-glucose yegazi futhi ugweme ukuzitika ngocansi.
- Isidlo sakusihlwa sangaphambi kwesikhathi nesilula: Shiya amahora angu-2 ngaphambi kokulala; beka phambili amaprotheni nemifino engenawo amafutha.
- Gwema ukudla okugayiwe kakhulu, ushukela notshwala: Ama-calories angenalutho athanda ukumelana ne-insulin namafutha esiswini.
Uhlelo lwamasonto onke oluyinkomba (ongakukhetha futhi luyavumelana nezimo)
Phinda imenyu yansuku zonke eyisisekelo, ulungise ukudla okunamaprotheni nemifino phakathi nesonto: hlanganisa inkukhu, i-turkey, inhlanzi emhlophe/enamafutha, amaqanda, i-shellfish, kanye ne-legumes namasaladi, imifino ephekiwe, kanye nesobho lemifino. Faka ukudla okungu-2–3 kobisi olusha (iyogathi engenalutho, ushizi omusha) kanye nokudla okungu-2 kokusanhlamvu okuphelele uma uziqeqesha. Uma uchitha amahora amaningi uhleli, thintana nokudla kwabasebenzi basehhovisi . Ngezimpelasonto, uma udla ngaphandle, buyisela ukudla kwasemini nakusihlwa: izitsha ezimbili zamaprotheni emini (isibonelo, amaqanda aqoshiwe nenhlanzi) kanye nesaladi noma imifino kusihlwa.
Ukuzivocavoca, ukuphumula, nokulawula ingcindezi
- Hambisa nsuku zonke: ihlanganisa i-cardio (ukuhamba, ukubhukuda, ukugibela ibhayisikili) nge amandla ukwenza kusebenze i-metabolism nokuvikela izicubu zemisipha.
- Ukulala amahora angama-7-8: Ukuphumula okuhle kuvumela ama-hormone esifiso sokudla kanye nokulawulwa kweglucose.
- Lawula ingcindezi: Yehlisa i-cortisol ngamakhefu asebenzayo, ukuphefumula, kanye nenhlanzeko yedijithali.
- Izinketho ezifana nokuzila ukudla ngezikhathi ezithile ingasiza abantu abathile uma begcina ukudla okunomsoco futhi olinganiselayo; ayibalulekile futhi ayifanele wonke umuntu.
Izindawo zokuvukela kanye nokuphepha
Kwabesifazane abaneminyaka ethile, kuvamile ukuqongelela amafutha ezinqeni , okhalweni, nasemathangeni ngenxa yezinguquko zamahomoni. Inhlanganisela yokuntuleka kwamakhalori aphakathi nendawo , ukuqeqeshwa kwamandla, kanye namaprotheni kusiza ukuthuthukisa lezi zindawo. Ukwehla kwesisindo okuphephile kungaba ngu -0,5–1 kg/ngesonto ; imigomo eqinile (isibonelo, u-15 kg emavikini ama-2) ayiyona into engokoqobo futhi ayinempilo. Uma unezinkinga zezokwelapha noma uphuza imithi, xhumana nochwepheshe wezempilo.
Ukulandela lolu hlelo njalo, ukubeka phambili ukudla kwangempela , ukupheka okulula kanye nemikhuba eqhubekayo, kukuvumela ukuthi ulahlekelwe amakhilogremu angu-2-3 emavikini ambalwa, unciphise umphumela wokubuyela emuva futhi uthuthukise amandla, ukugaya ukudla kanye nokuphumula.
