Iphiramidi Yokudla Okunempilo: Umhlahlandlela Wokudla Okunokulinganisela

[lwptoc]

Ukukhetha ukudla okunempilo shazi – kulula lokho ngephiramidi yokudla. Umfanekiso ukukhombisa ukuthi yini okufanele uyidle kakhulu nokuthi yini okufanele uyidle ngamanani amancane. Iphiramidi ikhombisa izilinganiso futhi inikeza izincomo zokudla okunempilo.

Yile ndlela iphiramidi yokudla esebenza ngayo

Ingxube elinganiselayo yezakhamzimba nenani elifanele lamandla kuyisihluthulelo sokudla okunempilo. Uma uhlela ukushintsha ukudla kwakho kusuka ekudleni okungalungile kuya ekudleni okubalulekile, imibuzo eminingi izophakama. Iphiramidi yethu yokudla inikeza umumo olula. Lapha amaqembu okudla athatha indawo okufanele ayithole ekudleni kwakho kwansuku zonke. Esigabeni esibanzi kukhona ukudla okufanele ukudla kugcwale. Ukudla phezulu, ngakolunye uhlangothi, kufanele kuhlale kukhethekile. Phakathi kwalawa makhona amabili, uzothola amanye amaqembu okudla. Iphiramidi yokudla ikhombisa ubudlelwane phakathi kokudla ngakunye. Ukuzijabulisa okuqaphelayo kwenziwa kube lula kuwe ngale ndlela futhi isithombe sizokusiza ukuthi ulahlekelwe isisindo ngokudla okufanele. Indlela engcono kakhulu yokuthola ukudla okukhethekile, isibonelo ngezifo ezidinga uhlelo oluningiliziwe lokudla okunempilo, ukufuna iseluleko kuchwepheshe wokudla okunempilo.

Iziphuzo zakha isisekelo sephiramidi yezakhi

Amanzi, i-spritzer, itiye le-herbal nezithelo - kufanele uphuze okungenani amalitha angu-1.5 alawa ngosuku, yingakho enza isisekelo sephiramidi yokudla. Ngoba ngaphandle kwamanzi akukho lutho olusebenzayo emvelweni. Amanzi abalulekile kubantu nasemisebenzini yabo yomzimba. Ukuphuza kakhulu kuthuthukisa impilo, ukuqina, nokusebenza. Ngaphansi kwezimo ezijwayelekile, umuntu ulahlekelwa cishe amalitha angu-2.5 amanzi nsuku zonke. Olunye uketshezi lumuncwa ngokudla. Nokho, uketshezi oluningi olulahlekile kufanele lunxeshezelwe ngokuphuza.

Ezemidlalo, umsebenzi womzimba, kodwa futhi ukugula kungandisa isidingo soketshezi. Isibonelo, noma ubani oye wajuluka kakhulu ngesikhathi sokuzivocavoca kufanele agcwalise "ithangi" lakhe ngokushesha - okungcono ngamanzi amaminerali noma i-apula juice spritzer (2/3 amanzi + 1/3 ijusi le-apula), elinomphumela ofanayo neziphuzo zezemidlalo ze-isotonic.

Amathiphu okuphuza abalulekile okusetshenziswa kwansuku zonke

• Hlala unebhodlela lamanzi nawe lapho usohambeni.
• Gcina ibhodlela lamanzi noma ingilazi yamanzi eduze kwakho njengesikhumbuzo. Gcwalisa futhi ingilazi ngokushesha nje lapho uqeda ukuphuza.
• Sebenzisa imbiza engu-0.5-litre esikhundleni sembiza engu-0.2-litre.
• Uma uthanda, esikhundleni samanzi, ngezikhathi ezithile uphuze ama-juice spritzers. Qinisekisa ukuthi i-spritzer iqukethe izingxenye ezimbili kwezintathu zamanzi kanye nengxenye eyodwa kwezintathu kuphela yejusi.
• Thatha ithuba lezinhlobonhlobo zamajusi ezithelo bese ukhetha uhlobo olungajwayelekile lwejusi (isb. ijusi kaphayinaphu) we-spritzer yakho.

Imifino, isaladi nezithelo kuvunyelwe epuletini

Okuhlaza, okubilisiwe, okuphekiwe, okunokudla noma phakathi nendawo - jabulela imifino, isaladi, nezithelo ngendlela othanda ngayo. Kuyafaneleka ukusebenzisa ubuningi bemvelo. Ngaphezu kwama-carbohydrate, izithelo nemifino kunikeza izakhi eziningi ezibalulekile ezifana namavithamini, amaminerali, i-fiber, nama-phytochemicals. Ukudla izithelo nemifino eminingi kungasiza ukunciphisa ingozi yesifo senhliziyo nemithambo yegazi ethile. Phela, imifino efana nophizi nobhontshisi iqukethe inani elikhulu kakhulu le-fiber yokudla. Baphinde banikeze umzimba ngenala yamaprotheni asekelwe esitshalweni kanye nesitashi.

• Qala usuku lwakho ngesidlo sasekuseni esinezithelo, isb. B. ngebhanana ku-muesli.
• Kuthiwani nge-milkshake enezithelo njengokudla okulula? Lokhu kulula kakhulu ukukwenza ngomqondo we-mix plate. Engeza izithelo ezintsha ku-blender ngobisi kanye ne-oatmeal. Bese ujabulela.
• Gcwalisa isidlo sakho sasemini noma sakusihlwa ngesaladi. Noma kuthiwani ngesobho lemifino?
• Esikhundleni sama-chips anamafutha, dla izinti zemifino ngediphu ye-quark kanye nama-crackers we-wholemeal.
• Uma ungenaso isikhathi sokulungiselela usuku olugcwele imifino nezithelo, ungasebenzisa imikhiqizo elula, isb isithelo esisikiwe B. noma isaladi ehlanganisiwe esilungile.
• Phela, ingxenye yemifino kanye/noma izithelo ingathathelwa indawo isithelo kanye/noma ijusi yemifino noma i-smoothie. Nokho, kufanele inamathele engxenyeni eyodwa. Izithelo ezintsha nemifino ziphakeme kunezinye ezimele uketshezi: Ngenxa yomthamo nokuhlafunwa kwazo, zikhuthaza ukusutha nokugaya ukudla futhi zinikeze izithako zezitshalo ezibalulekile eziningi ezinamakhalori ambalwa uma kuqhathaniswa.

Ama-noodle, irayisi, noma isinkwa - uhlobo oluphelele lokusanhlamvu lungcono kakhulu

Izithasiselo ze-satiation zangaphambilini zithuthukise kakhulu isithombe sazo futhi ngokuvamile sezivele zidlala indima eyedwa. Cabanga nje nge-pasta emnandi, amazambane abhakiwe, noma i-risotto. Uma lokhu kudla kuphelela epuletini, kuba ngcono.

Okusanhlamvu okuphelele, kodwa namazambane angenalutho, angabahlinzeki abahle kakhulu bama-carbohydrate akugcina ugcwele isikhathi eside. I-fiber yabo ebalulekile ibuye ikhuthaze impilo yamathumbu. Noma ubani othanda ama-baguette ama-crispy angenza kube okuvelele okukhethekile ngempelasonto. Ukufinyelela kukho konke okuhlukile okusanhlamvu phakathi nesonto kukhuthaza ibhalansi yezinto ezibalulekile.

Imikhiqizo yobisi, inyama, inhlanzi, noma amaqanda - konke kuncike ekuxubeni

Imikhiqizo yobisi, inyama, isoseji, inhlanzi, okusanhlamvu, amantongomane, i-tofu namaqanda kuyimithombo ebalulekile yamaprotheni. Imikhiqizo yobisi kufanele idliwe nsuku zonke. Banikeza umzimba nge-calcium, ebalulekile empilweni yamathambo, phakathi kwezinye izinto.

Izinhlobo ezinamafutha aphansi kufanele zikhethwe emikhiqizweni yobisi, kodwa futhi nenyama namasoseji. Ngoba ngaphezu kwamaprotheni, amavithamini, namaminerali, inyama nokunye okunjalo ngokuvamile kuqukethe amafutha amaningi (afihliwe). Okuningi kakhulu kubonakala ngokuthi "umcamelo".

Endabeni yezinhlanzi, okufanele zidliwe kanye noma kabili ngesonto, kungase futhi kube inguqulo yamafutha amaningi, ngoba iqukethe i-omega-3 fatty acids ekhuthaza impilo. Angakwazi ukuvikela inhliziyo futhi atholakala ikakhulukazi ezinhlanzini zasolwandle ezinamafutha njenge-herring, i-mackerel, noma i-salmon. Izinhlanzi zasemanzini anosawoti nazo ziwumthombo omuhle we-iodine.

Izincomo zamaqanda yizicucu ezimbili kuya kwezintathu ngesonto - kuhlanganise nalawo asevele acutshungulwa ekudleni. Esosejini nenyama, isilinganiso samagremu angama-300 kuya ku-600 inani elifanele lesonto.

Iphiramidi yethu yokudla ye-vegan ikukhombisa ukuthi ungakwenza kanjani ukudla okunempilo ngaphandle kwemikhiqizo yezilwane.

Amafutha namafutha - ilungelo libalulekile

Yidla amafutha amancane futhi ukhethe amafutha emifino. Bakunikeza okuthiwa yi-monounsaturated kanye ne-polyunsaturated fatty acids, ebalulekile emzimbeni. Njengabathwali bevithamini E encibilika ngamafutha, bavikela amaseli. Ukwakheka okuhle kwe-acid enamafutha kuno-z. B. i-rapeseed namafutha omnqumo. Kodwa i-walnut namafutha e-linseed akufanele ingekho kwimenyu noma.

Amafutha ezilwane avame ukuba namafutha agcwele, angakhuphula i-lipid yegazi kanye namazinga e-cholesterol. Kufanele zenze ingxenye yesithathu kuphela yesamba sakho samafutha.

Ushokoledi, ama-snacks & Co. - ngokulinganisela ngokujabulisayo

Ushokoledi, ama-snacks & Co. akunqatshelwe kodwa kufanele kube phezulu kwephiramidi yokudla. Ukujabulela ukuqaphela amanani amancane njengokudla kwemizwa kuyindlela efanele lapha. Ngemuva kokuthi "Co." Phela kukhona nophuzo oludakayo njengewayini nobhiya. Okufanayo kusebenza lapha: okuncane kungaphezulu - utshwala buhlinzeka ngamakholori amaningi angenalutho.

• Yile ndlela onciphisa ngayo "izono ezincane" ekuphileni kwansuku zonke
• Ungalokothi uyothenga ulambile. Lapho isisu sikhala, amaswidi amaningi ngokuvamile aphelela enqoleni yezitolo
• Thatha amaphakethe amancane ngamanye, isb. amabhodlela amancane kashokoledi esikhundleni sebha kashokoledi noma i-100 esikhundleni samagremu angama-250.
• Hlukanisa amanani amancane futhi ujabulele ngokuqaphela, okungcono ngengxube efanele, isb. B. nobhanana kanye namabhisikidi okusanhlamvu.
• Ungakhi i-pantry yamaswidi.
• Jabulela ukuphatha kwakho ngokuthula. Vumela ushokoledi uncibilike kancane olimini lwakho.
• Lapho udla ukudla okulula, khetha uhlobo olunamafutha amancane futhi usalujabulela ngokuqaphela nangokulinganisela.
• Ngezindlela zokupheka eziningi ze-dessert, unganciphisa inani elishiwo likashukela cishe ngekota, okuyindlela elula kakhulu yokunciphisa ukusetshenziswa kwakho ushukela. Emaresiphi ethu amnandi e-mix-plate, ubumnandi butholakala ngesithelo esihlanzekile esomisiwe kanye nejusi enezithelo eziningi, okwenza ukudla okulula kucebile ngezinto ezibalulekile futhi, ngokuxuba okulungile, kuvimbela ukunyuka okuphezulu kukashukela egazini.
• Shintshanisa amaswidi ngesithelo esimnandi noma esomisiwe. Ngenxa yokukhishwa kwamanzi, izithelo ezomisiwe nazo ziqukethe inani elikhulu likashukela, kodwa futhi ziqukethe amaminerali abalulekile, amavithamini, kanye ne-fiber enomthelela ekusutheni. Ngakho-ke izingxenye ezincane zezithelo ezomisiwe ziyindlela enhle futhi ngokuvamile zikhulula ukulangazelela okuthile okumnandi. Yidla amabhisikidi e-wholemeal, i-wholemeal flakes, noma isinkwa se-wholemeal noshizi okhilimu, uphudingi, nokhilimu wesoya.

Isheke lethu lokudla okunomsoco kanye nekhasi lethu lokondleka okuphelele kokudla kukunikeza amathiphu amaningi okuthi ungabhalansisa kanjani ukudla kwakho ekuphileni kwansuku zonke nokuthi ungazisebenzisa kanjani izincomo zephiramidi yokudla!