Emma Miller
Udinga ukulandela umthetho wesandla kanye nesimiso sepuleti. Ngaphezu kwalokho, kubalulekile ukukhomba amaphethini - yikuphi ukudla okuthinta umuzwa wokusutha nokuthi kanjani.
Ukuzivocavoca kukodwa akwanele ukwehlisa isisindo. Udinga futhi ukushoda kwekhalori. Enye indlela yokugwema ukukala ukudla nokubala ama-calories ukusebenzisa isimiso sepuleti nomthetho wesandla.
UCamilla Tymoshenko, isazi sezokudla esineminyaka engu-25 yokuhlangenwe nakho, Ph.D., wathi ukudla kokugcina kufanele kube amahora amathathu ngaphambi kokulala, kubika uDkt. Peter.
“Sebenzisa umthetho wepuleti ukuze ulenze lanelisa, kodwa lingasindi futhi liqhubeke kuze kube sekuseni. Ukuze ubone ingxenye yakho ngamehlo akho, kufanele ubale ama-calories amasonto ambalwa noma usebenzise "umthetho wesandla," kusho isazi sokudla okunempilo.
Futhi, ngokusho kwakhe, kunengqondo ukukhomba amaphethini - yikuphi ukudla nokuthi kuthinta kanjani umuzwa wokusutha.
“Idayari yokudla izosiza kulokhu. Futhi khumbula ukuthi ngokuya ngeminyaka, kuba nzima kakhulu ukuthi umzimba unxephezele futhi umelane nezinto eziyingozi, ”kusho uTymoshenko.
Umthetho wesandla
- Ingxenye elingana nesundu inquma inani lamaprotheni (abesilisa - 6-8, kwabesifazane - 4-6 ngosuku).
- Isibhakela sichaza ingxenye yemifino (abesilisa - 6-8, kwabesifazane - 4-6 ngosuku).
- Idlanzana linquma ingxenye yama-carbohydrate (abesilisa - 6-8, kwabesifazane - 4-6 ngosuku).
- Isithupha sinquma ingxenye yamafutha (abesilisa - 6-8, kwabesifazane - 4-6 ngosuku).
- Lesi sibalo asibhekwa njengesihle, kodwa siwusizo kwabaqalayo.
Indlela "isimiso sepuleti" sisebenza
Ingxenye yepuleti kufanele igcwaliswe ngemifino engeyona isitashi. Isibonelo, kungaba isitshalo seqanda, i-broccoli, iklabishi, uphizi oluhlaza, i-bell pepper, ukhukhamba, ubhontshisi obuluhlaza, i-zucchini, yonke imifino, njll.
Hlukanisa ingxenye yesibili yepuleti ibe izingxenye ezimbili. Beka amaprotheni (inhlanzi noma inkukhu, ubhontshisi noma uphizi) kolunye uhlangothi, kanye nama-carbohydrate ahamba kancane anokuqukethwe kwefayibha ephezulu (irayisi elinsundu, iquinoa, njll.) ngakolunye.
