John Myers
Uma uzibuza ukuthi iyiphi into engcono kakhulu ongayidla kusihlwa, unganamathela esimisweni sama-carbohydrate ambalwa, amaprotheni amaningi namavithamini. Ngokuvamile, kuhle ukudla ukudla okulinganiselayo nokwanele phakathi nosuku ukuze indlala edlayo ingashayi kusihlwa.
Okufanele udle kusihlwa - ukudla okucebile amaprotheni namavithamini
Noma ubani odla ingxenye enkulu ye-pasta esidlweni sakusihlwa futhi azizwe ekhululekile ngayo angenza kanjalo. Nokho, ngokuvamile kunempilo emzimbeni uma ungawadli amafutha kanye nezinto okunzima ukuzigaya kusihlwa - kungakhathaliseki ukuthi ufuna ukuncipha noma cha.
- Amaprotheni kufanele aphele epuletini kusihlwa - okungcono asekelwe ezitshalweni. Imifino efana nesoya, ubhontshisi, udali kanye nophizi iyimithombo emihle kakhulu yemifino noma ye-vegan yamaprotheni. Imithombo yezilwane yamaprotheni ihlanganisa izinhlanzi namaqanda. Lezi zinempilo, kodwa kunzima ukuzigaya.
- Amavithamini kufanele futhi aphele epuletini, okungcono abe yimifino emisha kanye nenkathi yonyaka. Uma kuziwa kuma-carbohydrate, sebenzisa kuphela ama-compounds ayinkimbinkimbi - futhi kuphela njengesitsha esiseceleni. Imithombo emihle yama-carbohydrate ayinkimbinkimbi yi-quinoa noma i-pasta kakolweni ophelele.
- Isidlo sakusihlwa esinempilo ngokuvamile sihlanganisa imifino eshukiwe, ucezu oluncane lwenyama noma inhlanzi, kanye nesitsha esiseceleni esincane sama-carbohydrate ayinkimbinkimbi. Isaladi esanda kulungiswa namafutha omnqumo noma isambatho seyogathi yasekhaya nayo inhle.
- Uma ukhetha ukuba ne-snack kusihlwa, bese uthatha isinkwa samaprotheni, ongasisakaza ngenyama yenkukhu enomzimba, ushizi noma i-quark enamafutha aphansi ngamakhambi, isibonelo. Njengesiphuzo, amanzi amile kanye nama-herbal teas angenashukela afanelekile.
Gwema izithelo namaswidi kusihlwa
Kubalulekile ukuthi udle ukudla kwakho kokugcina cishe amahora amabili ngaphambi kokulala. Uma udla ukudla ngaphambi nje kokulala, umzimba wakho uba matasa kakhulu ukukugaya, okungenza ubuthongo bube budedengu. Kungase futhi kubangele ukuduma kwesisu, ukuqunjelwa kanye nobuhlungu besisu.
- Kusihlwa kufanele ugweme ama-carbohydrate amade atholakala ku-pasta, irayisi noma izinto ezibhakwayo njengesinkwa noma amaroli. Lapha, amandla akhishwa kuphela ngemva kwamahora ambalwa, okungathinta ukulala. Umphumela: awuzange ulale ngokwanele ngakusasa ekuseni.
- Ushukela olula otholakala ku-glucose ne-fructose nawo awuvumelekile. Lokhu kusho ukuthi: Ngemva kwehora lesihlanu ntambama kufanele ukugweme ukudla okunjengezithelo, uju, iziphuzo ezibandayo noswidi, njengoba kuvuselela isifiso sokudla.
- Okubalulekile: Vimbela ukuhlasela kwesifiso sokudla kusihlwa ngokunikeza umzimba wakho amandla anele phakathi nosuku. Yidla izingxenye ezimbili ezinkulu kanye nezingxenye ezincane eziningana. Izakhamzimba zingamuncwa kahle phakathi nosuku futhi ama-calorie adlulele angashiswa kangcono ngokuzivocavoca.
- Phakathi nosuku kufanele udle ukudla okunothe ngamavithamini, i-fiber namaprotheni. Ama-carbohydrate ayinkimbinkimbi namafutha anempilo nawo akumenyu. Ithiphu: Idlanzana lamantongomane lilungile njengesidlo esinempilo nesigcwalisayo phakathi kokudla.
