Kristen Cook
Ukulahlekelwa ngamakhilo amabili ngosuku olulodwa nje? Yilokhu okukuthembisa ukudla kwamahora angama-24, lapho kufanele ufinyelele khona umgomo wakho ngengxube yesitolo se-carbohydrate esingenalutho kanye nemidlalo yokukhuthazela.
Kuyini ukudla kwamahora angama-24?
Yiqiniso: Uma ufuna ukunciphisa umzimba, ungathanda ukwehlisa amakhilogremu ngokushesha ngangokunokwenzeka. Inani lombani kanye nezidlo ze-mono zithembisa ukukwazi ukufeza lesi sifiso ngesiyalo sesikhashana. Lokhu kuhlanganisa nokudla kwamahora angu-24 - futhi isithembiso saso sifanelekile: kufanele ukwazi ukulahlekelwa amakhilogremu amabili nama-500 amagremu amafutha ngosuku olulodwa.
Umsunguli wesidlo samahora angama-24 isazi sokudla okunempilo kanye nomfundisi eNyuvesi Yesayensi Yezisetshenziswa e-Hamburg, uProf. UDkt. Michael Hamm, kanye nesazi sokudla okunomsoco u-Achim Sam. Indlela ichazwe encwadini ethi "24Hour Diet", u-Sam no-Hamm abashicilele ndawonye.
Yile ndlela ukudla kwamahora angama-24 kusebenza
Ukudla kwamahora angu-24 empeleni kuqala kusihlwa ngaphambi kokudla. Ngemuva kokungadli amahora amabili ngobusuku bangaphambilini, yenza ukuzivocavoca okuqinile ukuze ukhiphe izitolo zakho zama-carbohydrate. Lokhu kulandelwa iphrotheni kanye nesidlo sakusihlwa esinamafutha amancane. Manje kufanele ukwenze ngaphandle kwama-carbohydrates ngosuku lwakho lokudla - emva kwakho konke, ufuna ukufika phansi kwezibambo zakho zothando. Ngemuva kokuzivocavoca ngobusuku bangaphambilini, into yokuqala okufanele uyenze ukuthola ukuphumula okuningi: sincoma okungenani amahora ayisikhombisa, mhlawumbe ayisishiyagalombili, amahora okulala.
Njengoba usanda kuphumula, sekuyisikhathi sokungena ebhizinisini: Isitolo sama-carbohydrate asinalutho, futhi umzimba uyaphawulwa ukuthi manje kufanele uqale ukushisa amafutha. Ngakho-ke, kubalulekile ukugwema ngokuphelele ama-carbohydrate phakathi nosuku lokudla. Ukuze ugweme ukulahlekelwa kwemisipha nakho konke ukushoda kwekhalori kuhlangene nokuzivocavoca, kubalulekile ukuthi udle amaprotheni anele. Yingakho, isibonelo, i-omelet yeqanda ilungele ukudla kwasekuseni - noma eminye imithombo yamaprotheni. Isibonelo, inhlanzi noma inyama elula nayo ifanelekile. Ungashintsha futhi ukudla ngesiphuzo esikhethekile sokudla uma uthanda. I-“Be My Meal” yathuthukiswa ngokukhethekile ngu-Sam no-Hamm ngale njongo.
Endurance sport ngemva kwasekuseni
Ngemuva kokudla kwasekuseni, kunelinye ihora lemidlalo yokukhuthazela. Shiya amahora amane phakathi kokunye kokudla okune okuvunyelwe - futhi uqiniseke ukuthi aweqi umkhawulo wekhalori: amadoda angadla ama-calories angu-1000 ngosuku lokudla, abesifazane 800. Ngemva kwesidlo sasemini, kunelinye ihora lemidlalo yokukhuthazela. Phuza amanzi anele noma itiye elingenashukela phakathi nosuku. Uma unamathela ekudleni kwamahora angu-24, kungenzeka ukuthi ulahlekelwe iphawundi noma amabili ngosuku olulodwa nje.
Okufanele ukudla kwamahora angama-24
Ukudla kunconywa kuphela kubantu abanempilo. La maqembu alandelayo abantu akufanele azilolonge:
- Abesifazane abakhulelwe nabancelisayo
- izingane kanye nabantu abasha
- ukukhuluphala ngokweqile kanye nesisindo esiphansi
Abantu abanesifo sikashukela, isifo senhliziyo nemithambo yegazi, isifo sezinso esingamahlalakhona, noma ukungasebenzi kahle kwesibindi
Eqinisweni, umuntu onempilo akanalutho olumelene nosuku olulodwa lokunciphisa ikhalori - ikakhulukazi uma uqinisekisa ukuthi uthatha izakhi ezanele namavithamini naphezu kokunciphisa ikhalori. Kungenzeka futhi ukwenza lezi zinsuku zokudla ngokuphindaphindiwe ngebanga elanele - elifakwe ekudleni okuhlukile.
Akufanele kube khona noma yiziphi izingozi ezikhethekile kubantu abanempilo ekudleni kombani kosuku olulodwa lwalolu hlobo. Nokho, kufanele kushiwo into eyodwa: Ukudla kwamahora angu-24 akusona isixazululo esihlala njalo sokunciphisa umzimba. Nakuba ingaletha impumelelo yesikhashana, ayifaneleki neze njengokudla isikhathi eside nangesiqephu esisodwa.
Yilokho okushiwo ngumdali wesidlo samahora angu-24
Umdidiyeli wokudla, u-Achim Sam, uthi uhlale ekusebenzisa ukudla lapho “edlulele kakhulu”: “Ngehle ngamakhilogremu ayisishiyagalombili ngokudla kwamahora angama-24 futhi ngibe sesimweni sokuzizwa kahle cishe iminyaka emibili. . Uma ngidlula emanzini (engikwenzayo!), ngivele ngibuyele ekudleni kwamahora angu-24 ngakusasa,” kusho isazi sezokudla.
Kungenzeka ngokuphelele ukwehlisa isisindo ngokudla okunekhalori encishisiwe kanye nokuzivocavoca - futhi kubantu abanempilo, akukho lutho olungalungile ngosuku lokudla olunjalo. Ngokuvamile, noma kunjalo, kunconywa ukuthi ungahlosi ukulandelana okusheshayo ekunciphiseni isisindo, kodwa ukulwela ukuguqulwa kwesikhathi eside nokusimeme ekudleni. Lokhu kungafezwa ngokudla okunempilo, okuhlukahlukene, nokulinganiselayo kanye nokuzivocavoca okwanele.
Ukwehliswa kwekhalori okunamandla njengokudla kwamahora angu-24 akunampilo esikhathini esiphakathi - kodwa ngokusho kwesimo samanje solwazi, akunayo imiphumela emibi ye-metabolism yosuku olulodwa. Uma unokungabaza noma imibuzo, kuhle ukuthi ukhulume nodokotela wakho. Kodwa-ke, kuyangabazeka ukuthi kuwusizo ngempela ukuqeda ukudla kwamahora angama-24 kuze kube kanye ngesonto, njengoba kungenzeka ngokusho kwabadali bokudla.
