IMENYU KASHUKELA OPHEZULU WEGAZI NSUKU ZONKE KANYE NEMIGOMO EYISISEKELO YOKUDLA

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Kusukela ebuntwaneni, bazama ukugxilisa kithi izisekelo zokudla okufanele. Futhi yize sithi sibazi kahle, ngokomkhuba thina kuyaqabukela sibabukele.

Yikuphi okuholela emuva ezinkingeni eziningi zempilo. Ikakhulu, ushukela wegazi ngokweqile. Kodwa-ke, lokhu kuphambuka kungalungiswa.

Kuyadingeka ukuguqula indlela yokuphila, ukuthuthukisa isiko lokudla okunempilo, ukwenza imenyu yokulinganisa noshukela wegazi ophezulu isonto lonke, nokwenza izivivinyo zomzimba ezithile. Ngokuhamba kwesikhathi, lokhu kuzoba yindlela yakho yokuphila.

Izici ezijwayelekile zesifo nezimpawu

Ukwanda koshukela wegazi kwenzeka ngenxa yokuphazamiseka kwe-carbohydrate metabolism. I-insulin, ekhiqizwa ukuze kususwe ushukela omningi emzimbeni, ayikakhiwa noma ikhiqizwe ngevolumu engekho. I-glucose engaphekiwe iqala ukulimaza imithambo yegazi nezitho zomzimba, okuholela ezifweni eziningi. Abagqugquzeli abaphambili balesi sifo ukungondleki kanye nengcindezi.

Ukwanda koshukela wegazi kungatholakala ngokuzimela. Uma ubona ezinye zalezi zimpawu, kuzodingeka ukuthi ubonane nodokotela owelapha futhi ihlolwe igazi lakho.

Izimpawu

ukoma
ukukhathala
umlomo owomile nephunga elingathandeki;
ikhanda
ukukhubazeka kwesikhashana kwemilenze;
amanxeba aphola kancane;
isikhumba esikhanyayo;
umchamo ukhishwa emzimbeni ngobuhlungu;
umuzwa wokucanuzelelwa kwenhliziyo;
ukungaboni kahle

Ngaphezu kokuthatha umuthi, kuzodingeka ukuthi unamathele ekudleni, futhi ungazikhawuleli nje kumaswidi, njengoba abantu abaningi becabanga ngephutha. Kufanele futhi ukhulume nodokotela wakho ngemenyu yokwehlisa ushukela wegazi isonto lonke, ngoba ngaphezu kwamazinga kashukela amaningi, ungahle ube nezinye izifo ezibeka imingcele ekusetshenzisweni komkhiqizo.

Lokhu kuyiqiniso ikakhulukazi kwabesifazane abakulesi simo, ngoba ukwelashwa ngezidakamizwa kwenqatshelwe bona futhi ukudla umthamo omkhulu wamavithamini kubalulekile. Kulokhu, ukulungiswa ushukela kuhlala kunokwenzeka kuphela ngosizo lwemikhiqizo.

Okuqukethwe ushukela okwandayo emzimbeni kungenzeka ngezifo ezibangelwa amagciwane, ukukhulelwa kanye ne-premenstrual syndrome kwabesifazane.

Ukudla

Uhla oluhlukahlukene lokudla okunconyiwe luzokusiza ekujwayele ngokushesha ekudleni okuphansi kwe-carb. Ukuhlelwa ngokwejwayelekile kwamazinga kashukela kuzoqala ukwenzeka ngemuva kosuku lwesithathu. Ngaphezu kwalokho, izinga le-cholesterol yakho lizokwehla, umfutho wegazi lakho uzothuthuka, nokuvuvukala kwakho kuzokwehla. Zonke izimpawu ezingezinhle zizoqala ukubuyela esimeni esedlule, bese umzimba uzizwe ulula.

Futhi yize ukudla kokunciphisa ushukela wegazi usuku ngalunye kukhethwa ngakunye, kunamaphuzu athile ajwayelekile kuzo zonke iziguli:

ukudla kufanele kube kahlanu kuya kweziyisithupha ngosuku;
izingxenye zincane, ukudla ngokweqile kunqatshelwe ngokuphelele;
phuza amanzi amaningi ahlanzekile (ubuncane bamalitha ayi-1.5-2);
udle inani elithile lama-kilojoule ngosuku (2300-2400);
ukudla kufanele kube njalo njalo;
ungadli imikhiqizo ohlwini lwabenqatshelwe;
ukudla okubandakanya ama-carbohydrate ikakhulukazi kufanele kudliwe ekuseni; izithelo kuze kube ngu-4 p.m.

Ngokuhamba kwesikhathi, le mithetho ngeke ibe nomthelela omubi empilweni yakho. Kwenze umkhuba ukubheka okuqukethwe kwekhalori yemikhiqizo kwilebula.

Thenga isilinganiselo ekhishini - bazokusiza ukuthi ugweme ukudla ngokweqile futhi ubale okuqukethwe kwekhalori yesitsha. Uma ungabaza ukuthi unesikhathi sokudla, qiniseka ukubeka izithelo, ibhodlela lesiphuzo noma ibhokisi lemini elihlanganisiwe esikhwameni sakho.

Imenyu eyisampula kashukela wegazi ophakeme nsuku zonke

UMsombuluko

ibhulakufesi: ushizi wekotishi osawoti onamakhambi, ucezu lwesinkwa, itiye;
ibhulakufesi lesibili: isaladi leklabishi ikhukhamba, isinkwa;
isidlo sasemini: isobho lemifino, ama-meatball enziwe inyama, imifino ethosiwe;
itiye ntambama: i-orange kanye / noma i-apula eluhlaza;
isidlo sakusihlwa: inhlanzi ebhakwe, imifino emisha noma eyosiwe.

NgoLwesibili

ibhulakufesi: i-millet porridge nezithelo, ikhofi, itiye noma i-chicory;
ibhulakufesi lesibili: umhluzi we-rosehip, isinkwa;
isidlo sasemini: imifino ephekiwe ngenkukhu, ucezu lwesinkwa esiphelele sokusanhlamvu;
itiye ntambama: isaladi lezithelo eligcinwe nge-kefir;
isidlo sakusihlwa: isitolo selayisi esinsundu ngemifino.

NgoLwesithathu

ibhulakufesi: ushizi wekotishi onamafutha amancane ngezithelo noma amajikijolo, ikhofi ngokufakwa kobisi olunamafutha amancane, isinkwa;
ibhulakufesi lesibili: amawolintshi amabili;
isidlo sasemini: isobho seklabishi elinamafutha, amakhekhe ezinhlanzi ezinomusi, i-compote;
itiye ntambama: i-omelet evela emaqanda amabili, i-apula;
isidlo sakusihlwa: iklabishi elihanjiswa ngenkukhu, ucezu lwesinkwa.

Lwesine

ibhulakufesi: i-oatmeal porridge kubisi olungesilo skim, itiye eliluhlaza;
ibhulakufesi lesibili: ingilazi ye-kefir, isinkwa;
isidlo sasemini: isiphuzo semifino nenyama ebunjiwe, ucezu lwesinkwa sonke sokusanhlamvu;
itiye ntambama: isaladi emhlophe yeklabishi ngamafutha omnqumo, isinkwa;
isidlo sakusihlwa: inhlanzi ebilisiwe noma inhlanzi eshisiwe, isaladi yemifino ngaphandle kokugqoka.

NgoLwesihlanu

ibhulakufesi: amaqanda amabili abilisiwe, isaladi yemifino entsha, ikofi;
ibhulakufesi lesibili: ushizi wekotishi onamafutha amancane ngezithelo;
isidlo sasemini: i-borsch ngaphandle kwenyama, inhlanzi eshisiwe;
itiye ntambama: umhluzi we-rose yasendle, izithelo;
isidlo sakusihlwa: inyama ebilisiwe, i-buckwheat, itiye elibomvu.

NgoMgqibelo

ibhulakufesi: i-cottage shizi i-casserole ngaphandle kwefulawa, itiye le-herbal;
ibhulakufesi lesibili: ama-apula amabili;
isidlo sasemini: inkukhu ebilisiwe, i-buckwheat, i-compole ye-cowberry;
itiye ntambama: isaladi yezithelo ne-berry ngaphandle kokugqoka;
isidlo sakusihlwa: i-lamb stew ngemifino, ujusi we-apula ngaphandle kwe-sweetener.

ISonto

ibhulakufesi: i-omelet yamaqanda amabili, isinkwa, itiye le-herbal
ibhulakufesi lesibili: ujusi wemifino noma ujusi wezithelo ngaphandle koshukela ongeziwe, isinkwa;
isidlo sasemini: isobho sobisi nge-millet, i-steam cutlet, i-compote yezithelo;
itiye ntambama: i-cottage shizi ngama-apricots omisiwe;
isidlo sakusihlwa: inkukhu ebilisiwe noma eyosiwe, isaladi yeklabishi nebhotela.

Ngokuya ngesimo sezitsha ezikhona kumenyu, ungashintsha izindawo ngelanga, ungene esikhundleni salabanye ezenziwe ngemikhiqizo eyamukelekayo.

Ungaqala kuphela ngosawoti kanye nopelepele omnyama. Ukwelashwa okushisa okuvumelekile - ukupheka, ukugaya ukudla, ukudonsa, ukubhaka ngaphandle kokufaka uwoyela. Kuvinjelwe kuvinjelwe.

Uma ngemuva kwamahora ambalwa uzizwa ulambile, ungaphuza ingilazi ye-kefir, udle ushizi we-cottage noma okuthile okukhanya kakhulu, ubuncane bekhalori nama-carbohydrate.

Imikhiqizo Evinjelwe

Ukudla kwabantu abanoshukela wegazi omkhulu akufaki ukusetshenziswa kwemikhiqizo elandelayo:

ushukela, amaswidi;
ibhotela nezinwele;
izingcezu ezikhethiwe;
inhlanzi enamafutha, i-caviar;
iziphuzo ezimnandi: iziphuzo ezinoshukela owengeziwe, ushukela;
amasoseji, imikhiqizo ebhemayo;
imayonnaise nezinye izoso;
I-pasta
ukudla okusemathinini;
imikhiqizo yobisi enamafutha noma enoshukela: ukhilimu, ushizi, ama-curds agqamile, ama-yogurts, ama-curd;
ukubhaka
utshwala

Lolu uhlu lwezimpahla ongahamba ngalo ngokuphepha kuzungeze amakhawuntari khona lapho. Kunzima ngemifino nezithelo. Ngeshwa, kubekwe imingcele ethile ngenxa yokuqukethwe okuphezulu kwe-fructose kanye nama-carbohydrate alula.

Imenyu yabantu abanoshukela wegazi ophezulu awufaki:

izindle;
ithanga;
amazambane
anyanisi abilisiwe;
ama-beet;
izaqathe;
utamatisi ophethwe ukushisa;
upelepele omnandi;
uphayinaphu
ubhanana
amakhiwane;
ulamula
amagilebhisi;
izithelo zomvini.

Ama-groats nawo adinga ukukhethwa ngokucophelela. Ngaphansi kokuvinjelwa okuqinile yi-semolina, ilayisi elimhlophe, ummbila. I-Millet nelebhali leparele kwesinye isikhathi kuyamukeleka.

Isinkwa singadliwa kuphela i-rye (kusuka kufulawa wokusanhlamvu noma i-bran) eyodwa, kepha hhayi ngaphezu kwezintathu ngosuku. Ingafakwa esikhundleni sokubhalwa kwesinkwa. Kepha kukhona inani elilinganiselwe lazo. Amaqanda - akukho ngaphezu kwesibili ngosuku.

Uma uzwa isidingo samaswidi, kuyaqabukela kakhulu ukusebenzisa ama-sweeteners, i-marmalade, ama-marshmallows noma ama-marshmallows.

Imikhiqizo Esebenzayo

Ngoshukela owandisiwe, kuvunyelwe ukudla:

imifino enenani elincane lama-carbohydrate: i-zucchini, isitshalo seqanda, iklabishi (elimhlophe, ukholifulawa, ulwandle), isaladi, ukhukhamba, utamatisi no-anyanisi (ngaphandle kokushisa futhi ngenani elilinganiselwe), amakhambi, ugalikhi, upelepele, udle, isipinashi, amakhowe;
inyama nenhlanzi: zonke izinhlobo zezinhlanzi ezinamafutha aphansi, iwundlu, ingulube engenantambo, inyama yenkomo, inyama yenkomo nenkukhu, unogwaja. Futhi ulimi nesibindi. Ukukhuphela idada. Ungaguqulela ekudleni ngokudla kwasolwandle;
izithelo namajikijolo: ama-sitrobheli, ama-lingonberry, okhalweni, amakhabe, ama-apula;
okusanhlamvu: i-buckwheat, irayisi elinsundu, i-oatmeal, amabele;
iziphuzo: itiye eliluhlaza nelimhlophe, itiye le-hibiscus, itiye le-herbal kanye nama-decoctions, iziphuzo zezithelo ezingenasiphuzo neziphuzo zezithelo, ikofi, itiye elimnyama, iziphuzo zemifino, iziphuzo zezithelo ngaphandle koshukela ongeziwe.

Ukukhetha okunjalo kwemikhiqizo kuzokunikeza okuqukethwe kwekalori nsuku zonke okudingekayo, ukunciphisa ukusetshenziswa kwama-carbohydrate ayinkimbinkimbi namafutha ezilwane. Kuzoba wusizo ukuhlanganisa isidlo kanye nomsebenzi womzimba. Ngeke zikulethele inkathazo enkulu, kepha kuzosiza ukukhipha ingcindezi, ezothinta amazinga kashukela.

Zama ukugwema ubunzima bezinzwa, ukusebenza kanzima ngokomzimba nangokwengqondo. Chitha isikhathi esithe xaxa ngaphandle.

Amavidiyo ahlobene

Izimiso eziyisisekelo zokudla okunoshukela wegazi ophezulu:

Ngeshwa, iziguli eziningi zicabanga ukuthi kunomuthi owanele wokululama. Kepha imvamisa bayakhohlwa ukuthi umuthi uthinta umsebenzi wezitho zomzimba. Ngaphezu kwalokho, banemiphumela emibi eminingi. Kungenzeka ukuqeda lesi sifo kuphela ngendlela eyinkimbinkimbi.

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