Bella Adams
Abanye abantu baphupha ukulahlekelwa isisindo, kanti abanye, ngokuphambene nalokho, bafuna ukuzuza isisindo. Ngakho-ke namuhla sizokhuluma ngendlela yokwandisa isisindo. Ukudla "okuheha" amakhilogremu kudinga ukuthi ulandele imithetho embalwa yokudla.
- Yidla i-apula noma uphuze ijusi yezithelo ngaphambi kokudla.
- Ngemuva kokudla, kufanele ulale okungenani imizuzu eyi-15.
- Yidla amaprotheni, amafutha, nama-carbohydrate amaningi ngangokunokwenzeka.
- Phuza uketshezi oluningi ngangokunokwenzeka.
- Yidla ukudla okunekhalori ephezulu ebusuku.
Indlela yokuthola isisindo ngokushesha
Ukuze uzuze isisindo, awudingi nje ukudla okuningi, kodwa futhi udinga ukuzivocavoca: gibela ibhayisikili, uye echibini - ukuze isisindo sisatshalaliswe ngokulinganayo phezu komzimba, ngaphandle kwalokho ukhalo luzonyamalala futhi isibalo sizoba. kubi. Amakilasi okufaneleka azoba nomthelela omuhle kumfanekiso wakho.
Elinye iseluleko ukudla ngokushesha ngemva kokuqeqeshwa. Lapho usebenza ejimini, ungazikhawuli ekudleni amahora ama-2 ngemuva kokuzivocavoca (njengoba kuvame ukutuswa). Ukudla okunekhalori ephezulu ye-carbohydrate noma amaprotheni okufana ne-ayisikhilimu, amantongomane, amaqanda agayiwe, ubhanana, ama-hamburgers, njll. kuzoba yinzuzo kumfanekiso wakho imizuzu engama-40-50 ngemuva kokuzivocavoca.
Kodwa mhlawumbe umthetho obaluleke kakhulu ukuzola. Uma ufuna ukukhuluphala, ungakwenzi ngokuzenzakalelayo. Awudingi ukukhuluphala ngokushesha ngoba lokho kungalimaza ngisho nomzimba wakho. Udinga ukulungisa indlela odla ngayo nokuzivocavoca umzimba.
Ukudla okukusiza ukuthi ukhuluphale
Kuyacaca ukuthi ukuze uzuze isisindo, udinga ukudla okunekhalori ephezulu, ukudla okune-carbohydrate.
Kodwa-ke, akufanele uthathwe ukudla okunoshukela omningi, ngoba lokhu kungaholela ekukhuleni kwesifo sikashukela.
Udinga ukudla izikhathi eziningana ngosuku (5-6) ngezingxenye ezincane, futhi ukudla kugcwele ama-calories. Futhi kungakhathaliseki ukuthi kufanele udle kuze kube yilapho isisu sakho sigcwele izikhathi ezingu-2-3. Okokuqala, udinga ukunaka imikhiqizo yobisi equkethe inani elikhulu lamaprotheni. Futhi, amaqanda, inyama, inhlanzi, nemifino iqukethe inani elanele lamaprotheni. Udinga ukukhumbula ama-carbohydrate, amaningi emikhiqizweni kafulawa. Imifino ephumelelayo kulabo abafuna ukuzuza isisindo ngamazambane kanye nommbila.
Ngaphezu kwalokho, lokhu kudla okulandelayo kuzokusiza ukuthi ukhuluphale:
- ubisi.
- ibhotela.
- ubisi okusanhlamvu nebhotela.
- ushokoledi.
- izithelo (ubhanana, persimmons, ikhabe, umango, amabhilikosi)
- amajusi wezithelo nge-pulp.
- imifino (ithanga, zucchini, beet).
- ama-milkshakes.Ukuyeka utshwala nogwayi kuzoba nomthelela omuhle esuthi nasekutholeni isisindo. Ama-calories engeziwe angatholakala ezinkolweni ezihlukahlukene zokudla okuyinhloko, njengamasoso, ama-pancake syrups, netiye elinoju. Wonke lawa ma-calorie afihliwe azokusiza ukuthi ululame ngokushesha ngaphandle kokubangela ubunzima besisu noma ukungakhululeki.
