Iningi labantu abakhuluphele ngokweqile, bafuna okulula, kepha ngasikhathi sinye ukudla okusebenzayo, okunikeza imiphumela esheshayo, namakhilogremu alahlekile ngasikhathi sinye, angabuyi. Kubalulekile ukuthi uhlelo lokudla okunempilo okuhloswe ngalo ukulwa amakhilogremu lilinganiselwe futhi aluphoqi umuntu ukuthi athathe amavithamini kanye nama-mineral complex.
Kwi-Intanethi, kwizithangami eziningi, kuxoxwa ngokudla okungenashukela, okunezinombolo ezimbalwa zokuvinjwa, okukuvumela ukuthi udlule kukho ngaphandle kokwehluleka futhi ufinyelele umgomo wakho. Futhi, lokhu kudla kunomthelela omuhle emzimbeni wonke, ngoba imenyu ivumela ukuba khona kwemifino, izithelo, okusanhlamvu, inyama nenhlanzi, imikhiqizo yobisi. Imiphumela yokuncipha kwesisindo imane nje iyamangalisa, baphawula ukwehla kwesisindo okufika kumakhilogremu ayishumi emavikini amabili nje.
Ngezansi sizochaza imigomo yokudla nokukhethwa kwemikhiqizo yakho, okufanele kulahlwe nokuthi yikuphi ukudla okufanele kugcizelelwe, kubuye kuvezwe ukubuyekezwa kwabantu bangempela, futhi imiphumela yabo ekulweni nesisindo eyeqile yethulwa.
Imithetho yokudla
Ukudla okungenawo ushukela akusho nje ukwenqatshwa kokudla ushukela nokudla okuqukethe ushukela, kepha futhi kufaka phakathi ukungafakwa kokudla okuthile ekudleni - ama-carbohydrate angagayeka kalula, kanye nokudla okune-cholesterol embi.
Ungabona kanjani ukuthi imaphi ama-carbohydrate asetshenziswa ngokushesha ngumzimba futhi agcinwe izicubu ezinamafutha, kuyilapho kukwanelisa okwesikhashana nje umuzwa wokulamba, futhi okunikeza umuzwa wokugcwala isikhathi eside.
Kulokhu, odokotela bakha ithebula lemikhiqizo elinenkomba yenkomba ye-glycemic. Leli nani libonisa ukuhamba kwe-glucose (ushukela) egazini kusuka kumkhiqizo othile ngemuva kokusetshenziswa kwawo.
Njengoba ushukela ukhishwe ngokuphelele ekudleni, umbuzo uphakama kakhulu - kepha yini esikhundleni sawo? Kunoma yiliphi ikhemisi ungathola kalula i-sweetener, njengefrose noma sorbitol. Kepha kungcono ukusebenzisa hhayi kuphela okumnandi, kepha futhi nokufaka esikhundleni soshukela, okuyi-stevia. Kwenziwe kusuka kusitshalo esingapheli, siwusizo impela futhi ngasikhathi sinye sinamakhalori angama-zero, okubalulekile uma ufuna ukuqeda isisindo ngokweqile.
Uma ufuna ukulahlekelwa amakhilogremu angeziwe, kuzodingeka ukhethe ukudla nge-GI ephansi. Kepha lokhu kuzokhulunywa ngokuhamba kwesikhathi.
Ukudla akusekelwanga kuphela ukwenqatshwa kashukela nefulawa, kepha futhi kweminye imikhiqizo eminingi:
- imikhiqizo yobisi enamafutha nemikhiqizo yobisi omuncu - ukhilimu, usanta, u-ayran, ukhilimu omuncu, ibhotela;
- amazambane nesitashi;
- amasoseji, amasoseji;
- imayonnaise, i-ketchup, amasosa;
- inyama enamafutha nenhlanzi;
- ukudla okubabayo, njengoba kubangela ukwanda kokudla;
- inani lokusanhlamvu, imifino nezithelo ezine-GI ephezulu;
- ufulawa kakolweni.
Ukudla kuhlinzeka ngokubhaka kusuka kufulawa we-wholemeal. Ungapheka nemikhiqizo kafulawa ngokukhetha le mpuphu:
- i-buckwheat;
- i-oatmeal;
- ifilakisi.
Ukuhlanganiswa okukhulu kwalokhu kudla ukuthi ukudla komuntu kuyalingana futhi akukuthinti kabi impilo, kunalokho, kuthuthukisa zonke izinkomba ezibalulekile. Futhi, leli qiniso alibandakanyi ukusetshenziswa kwama-multivitamin kanye namaminerali, njengakwezinye izidlo eziningi.
Labo abalahla imikhiqizo engenhla futhi baqala uhlelo lokudla bakwazi ukuphonsa kuze kufike kumakhilogremu amahlanu emasontweni amabili.
Ukupheka kufanele kuchazwe kuphela ngezansi. Bayakuvumela ukuthi ulondoloze izinto ezizuzisa kakhulu emikhiqizweni futhi ungangezi okuqukethwe kwabo kilojoule.
Ukwelashwa okushisa okuvumelekile:
- kwabashadikazi;
- ubilise;
- ku-microwave;
- kwi-grill;
- bhaka kuhhavini;
- gazinga epanini elinamathela e-Teflon, ngaphandle kokufaka uwoyela;
- ibila esitofini, okungcono kusosawoti nasemanzini.
Ukubona le mithetho, ungashesha ukubhekana nenkinga yesisindo ngokweqile nangempumelelo.
Inkomba Yomkhiqizo ye-Glycemic
Lesi sikhombisi senani lamanani sibonisa umphumela womkhiqizo othile ekwandeni kwamazinga kashukela. Lokho wukuthi, ukudla ama-carbohydrate. Ehlisa i-GI, isikhathi eside ama-carbohydrate adonswa ngumzimba awunikeze umuzwa wokugcwala.
Ukudla kwenziwa ngokudla okune-GI ephansi naphakathi, ukudla okunamanani aphezulu akuvunyelwe. Ukukhethwa kwezithelo nemifino kukhulu kakhulu, kepha kusekhona okuhlukile.
Ngakho-ke, ukwanda kwe-GI kungathinteka ekwelashweni kokushisa kanye nokuvumelana kwesitsha. Lo mthetho usebenza emifino enjeng izaqathi kanye nama-beet. Ngefomu elisha, imikhiqizo enjalo ivunyelwe, kepha ngokubhekiswe ngaphesheya okubilisiwe. Iwele ngaphansi kokuvinjelwa. Konke lokhu kungenxa yokuthi ngesikhathi sokucutshungulwa "balahlekile" i-fiber, ebhekene nokugeleza komfaniswano kweglucose egazini.
Isilinganiselo sokuhlukaniswa kwe-GI:
- 0 - 50 PIECES - inkomba ephansi;
- Amayunithi angama-50 - 69 - okumaphakathi;
- Amayunithi angama-70 nangaphezulu kuyinkomba ephezulu.
Ngaphezu kwe-GI, ukunakwa kufanele futhi kukhokhwe kokuqukethwe kwekhalori yomkhiqizo. Isibonelo, amantongomane ane-GI ephansi, kepha okuqukethwe kwekhalori ephezulu.
Yini engingayidla
Ukudla okungenawo ushukela kuhlinzeka ngobukhona bemikhiqizo yazo zombili imvelaphi yezilwane nemifino ekudleni kwansuku zonke. Ukudla kufanele kube kuncane, inani lokudla kusuka amahlandla ayisihlanu kuya kwayisithupha ngosuku. Ukugcizelelwa kufanele kubekwe emaprotheni kanye nama-carbohydrate ayinkimbinkimbi.
Imizwa yendlala akufanele ivunyelwe. Ngemuva kwakho konke-ke, kukhona ingozi enkulu "yokuqhekeka" nokudla ukudla okungenamsoco. Uma kunesifiso esinamandla sokudla, khona-ke ungahlela isidlo esinempilo. Isibonelo, ingilazi yomkhiqizo wobisi olubilisiwe, ushizi wekhotishi noma idlanzana lamantongomane.
Kungamantongomane "okugcina impilo" anelisa ngokushesha indlala futhi anikeze umzimba amandla. Amantongomane aqukethe amaprotheni agaywe kahle kakhulu kunamaprotheni atholakala enyameni noma enhlanzi. Ingxenye yansuku zonke akufanele idlule i-50 amagremu.
Izikhathi eziningana ngosuku, imenyu kufanele ifake izinhlobo ezinamafutha aphansi enyama, inhlanzi nezinhlanzi zasolwandle. Okulandelayo kuvunyelwe:
- inyama yenkukhu;
- inyama yomvundla;
- i-turkey;
- izigwaca;
- inyama yenkomo;
- isibindi senkukhu;
- i-pollock;
- pike
- i-perch;
- Ukudla kwasolwandle - squid, shrimp, crayfish, octopus, mussel.
Isikhumba namafutha asele kufanele asuswe enyameni. Kuyinto engathandeki ukupheka isobho kusuka enyameni nasenhlanzini, kungcono ukufaka umdwebo owenziwe ngomumo esitsheni.
Imikhiqizo yobisi nemikhiqizo yobisi iyindawo yokugcina impahla ye-calcium. Ngaphezu kwalokho, zingaba isidlo sakusihlwa esihle noma ukudla okulula. Ukudla okunamafutha kilojoule amancane kufanele kukhethwe. I-yogurt engafakiwe kanye noshizi wekotishi kungukugqoka okuhle kwezaladi zezithelo, zemifino nenyama.
Ukudla kuvumela imikhiqizo enjalo kusuka kulesi sigaba:
- kefir;
- iyogathi;
- ubisi olubilisiwe olubilisiwe;
- iyogathi
- ushizi wekotishi;
- ubisi lonke, i-skim nobisi lwe-soy;
- ushizi we-tofu.
Imifino inothile ku-fiber, yenza kube njalo ukusebenza kwephephabhuku lesisu futhi iqukethe amavithamini namaminerali amaningi abalulekile. Umkhiqizo onjalo kufanele ugcwale ekudleni.
Ungazikhethela imifino enjalo:
- noma yiluphi uhlobo iklabishi - u-broccoli, ukholifulawa, amahlumela amaBrussels, iklabishi elimhlophe nelibomvu;
- upelepele wensimbi;
- Utamatisi
- ukhukhamba
- ubhontshisi we-asparagus;
- anyanisi;
- squash;
- isitshalo seqanda
- i-zucchini;
- isithombo.
Kuvunyelwe ukwengeza ubungako bemifino ngemifino - isipinashi, ulethisi, u-basil, ugalikhi wasendle, iparsley no dill.
Izithelo namajikijolo nakho kuyingxenye engenakunqotshwa lapho kulandelwa lokhu kudla. Kodwa aqukethe i-glucose, ngakho-ke imali evunyelwe yansuku zonke akufanele idlule amagremu angama-200.
Izithelo namajikijolo avumelekile:
- ugqumugqumu;
- i-Persimmon;
- i-apula;
- eliphakathi kwe;
- I-Apricot
- ama-currants abomvu namnyama;
- ama-sitrobheli kanye nama-sitrobheli;
- raspberries;
- noma yiziphi izinhlobo zezithelo zamawolintshi - pomelo, mandarin, ulamula, lime, owolintshi, i-grapefruit;
- peach.
Izithelo zingadliwa zisha, zenziwe kubo amasaladi, ngisho namaswidi - i-marmalade, i-jelly nejamu. Into esemqoka ukubuyisela ushukela nge-sweetener, ngokwesibonelo, i-stevia. Akumnandi izikhathi eziningi kuphela kunoshukela, kodwa futhi ucebile ngezakhi zomzimba.
Usebenzisa izithelo, ungapheka iyogathi enekhalori ephansi, engeke iqukethe ushukela nezinye izinhlobo zokulondolozwa ezihlukahlukene. Ukuze wenze lokhu, kwanele ukulayisha izithelo neyogathi engafakiwe noma i-kefir ibe yi-blender, futhi ukuletha ukuvumelana okungahambi kahle.
Izithelo ezomisiwe ziqukethe i-potassium eningi. Bakwazi ukuguqula kahle ukunambitheka kokusanhlamvu. Ama-cereal kufanele adliwe isidlo sasekuseni, futhi angangezelelwa kumasobho.
Izinhlamvu ezivunyelwe:
- i-buckwheat;
- ibhali le-pearl - linokuqukethwe okuphansi kwekhalori;
- irayisi elinsundu;
- izigaxa zebhali;
- sipelwe;
- i-oatmeal;
- amabele.
Ukupheka iphalishi kungcono emanzini futhi ngaphandle kokusebenzisa ibhotela. Ukuvumelana kufanele kube okubonakalayo.
Akufanele ulahle amafutha ngalolu hlelo lokudla. Into esemqoka ukusetshenziswa kwabo ngokulingana. Kufanele ufake uwoyela wemifino kumasaladi wemifino noma udle izinhlanzi ezinamafutha kaningana ngesonto - usalimoni, i-mackerel noma i-tuna. Le nhlanzi iqukethe i-acid eyi-Omega-3 ebalulekile, edingekayo ngokomzimba ngabo bonke abesifazane.
Ukudla kwe-glycemic, okuyisibalo esincane semikhawulo emikhiqizweni, nakho kunikeza imiphumela emihle ekunciphiseni isisindo, kepha ngasikhathi sinye kulwa ngempumelelo namaphawundi angeziwe.
Imenyu eyisampula
Ukubuka okuphelele kokudla okungenawo ushukela, imenyu yezinsuku eziningana ichazwa ngezansi.
Kuliqiniso, akusikho okuyisisekelo.
Ungayishintsha ngokuya ngezinketho zakho zokunambitha komuntu siqu.
Ungakhohlwa ngesilinganiso sokudla okungamanzi, okungenani amalitha amabili ngosuku.
Usuku lokuqala:
- ibhulakufesi lokuqala - amagremu ayi-150 anoma yisiphi amajikijolo nezithelo;
- isidlo sasekuseni sesibili - i-oatmeal emanzini ngezithelo ezomisiwe, i-compote;
- isidlo sasemini - isobho semifino, ibele yenkukhu ebilisiwe, imifino ethosiwe epanini, isipuni sesinkwa rye, ikofi enokhilimu wamafutha ayi-15%;
- itiye lasemini - ijeli ku-oatmeal, idlanzana lamantongomane;
- isidlo sokuqala - ibhali elinamakhowe, ikhekhe lezinhlanzi, itiye;
- isidlo sesibili ingilazi yeyogathi engafakiwe, i-apula elilodwa.
Usuku lwesibili:
- isidlo sasekuseni sokuqala - ikhekhe ushizi wesithelo, uphayi, itiye;
- isidlo sasekuseni sesibili - i-omelet ngemifino, ucezu lwesinkwa se-rye, ikofi ngo-ukhilimu;
- isidlo sasemini - isobho selayisi elinsundu, iphalishi lebhali enesibindi, isaladi yemifino, i-compote;
- itiye lasemini - ama-apula abhakwe, ushizi we-tofu kanye netiye;
- isidlo sokuqala - ama-ama-eggplant agcotshwe inkukhu nengulube, ikofi ngo-ukhilimu;
- isidlo sesibili ingilazi yeyogathi.
Imibono yabantu ngokudla
Ngakho-ke, ukwenqatshwa kokubuyekezwa kashukela nemiphumela yabantu abakhuluphe ngokweqile ezimeni eziningi kulungile. Abanaki nje kuphela umphumela owenziwe ngempumelelo, kodwa futhi nentuthuko kwezenhlalo ephelele - ukwenzeka okujwayelekile kwamazinga kashukela wegazi, ukuzinza kwengcindezi yegazi.
Kwabaningi abaphendulile, emavikini amabili okudla, ama-kilogramu ayisikhombisa alahleka. Ngasikhathi sinye, ezinsukwini zokuqala zokudla okunjalo, abantu basusa ama-2 - 3 kilos. Kepha kufanele wazi ukuthi lokhu kungamanzi ngokweqile okususwa emzimbeni, kepha hhayi ukwehla kwamafutha omzimba.
Ngomzimba osebenzayo, imiphumela ibisebenza kakhulu, futhi ukuncipha kwesisindo bekukukhulu. Kuyaphawuleka ukuthi ngokuphelele ukwehlisa isisindo kunanzelele ukuthi ngalokhu kudla, umkhuba wokudla okulungile uyakhiwa.
Nazi ezinye izibuyekezo zangempela:
- UNatya Fedcheva, oneminyaka engama-27, eMoscow: kusukela ngisemncane nganginomkhuba wokukhuluphala ngokweqile. Lonke icala lokudla emndenini wethu. Ngobudala, ngaqala ukuzizwa ngingakhululekile ngenxa yokukhuluphala ngokweqile, futhi ukuzithemba kwavela. Kwakunento ethinta lokhu. Ngabhalisela ukuqina, futhi umqeqeshi wangiyala ukuthi ngilandele ukudla okungenawo ushukela. Yini engingayisho, ngibe ngihleli kukho izinyanga eziyisithupha manje futhi imiphumela yami minus 12 kg. Ngeluleka wonke umuntu!
- UDiana Prilepkina, oneminyaka engama-23 ubudala, uKrasnodar: ngesikhathi sokukhulelwa, ngathola amanye amaphawundi ayi-15. Ukuba ngumama osemncane ngangifuna ukubukeka njengangaphambili. Futhi ngaqala ukufuna "ukudla okuyisimangaliso" okungangisiza ukuthi nginciphise isisindo ngokushesha futhi ngasikhathi sinye kunganciphisi ukudla kwami, ngoba ngingumhlengikazi ongumhlengikazi. Angikafiki umgomo wokugcina. Imiphumela yami ingamakhilogremu ayisishiyagalolunye ngenyanga. Kunezinhlelo okungenani eziyisishiyagalolunye, kepha ngiyaqiniseka ngempumelelo yami. Ngenxa yokudla okungenawo ushukela.
Sengiphetha, ngithanda ukuqaphela ukuthi imigomo enjalo yokudla okungenawo ushukela ifana kakhulu nemigomo yokwelapha yokudla ushukela, engahloselwe ukwehlisa amazinga kashukela egazini kuphela, kepha futhi nasekuqondeni yonke imisebenzi yomzimba.
Kwividiyo ekulesi sihloko, le ntombazane ikhuluma ngemiphumela etholakala ekudleni okungenawo ushukela.
