Kufuneka ibe yintoni na ukutya efanelekileyo ukunciphisa umzimba

Kweli hlabathi siphila kulo zininzi iindlela ukuncipha. Lo msebenzi ezizizakhiwo na ubudala kunye ubunzima (umzimba ngamanzi, ukufaneleka, Pilates, gym), unyango salon (zokuthambisa, usonga), amayeza (tablets, ijel, iti), amayeza emveli (ingca, udongwe, ubusi kunye njalo njalo.) . Kodwa bambalwa abantu bacinge ukuba kwanele kwakhona indlela otya ngayo, kwaye oko kuya kuba maphakathi ubuhle kunye ndandifeketha na.

A bit imbali: isigama yokudla

Ngokoqobo, igama lesiGrike elithi 'yokudla "(díaita) bubonakala" yokuphila "okanye" indlela ". Oku kubonisa ukuba ukutya dietetic kufuneka sibe elungelelanisiweyo kunokubaluncedo kubantu ngaphandle umonakalo kudla kulo mgaqo bonke ubomi bakhe ngenxa impilo ngokwasemzimbeni nasengqondweni. yokudla ngoko free ukunciphisa umzimba ekhawulezayo, ezantsi ukusuka kwi Internet okanye bakhuphela abahlobo - akukho ndlela yokuphuma. Beshiya wayedla abaninzi kangaka ngexesha elifutshane, uzibeka esichengeni yokufelwa eninzi iivithamini kunye neeminerali (apho uziva, mnandi iinzipho buthathaka kwaye iinwele, isikhumba), ukwenza isilonda isisu, ukuphazamiseka nobubovu lengqula, kwaye nalo ke iihomoni kunye ukutya. Nangaphezu ubonane nutritionist, noya kucacisa ukuba yintoni ukutya efanelekileyo. Ukunciphisa ubunzima, uya kwanela ukuba babambelele iingcebiso kagqirha.

Basics yokutya okunempilo

Yintoni eyona ngongoma uvelisa ibinzana elithi "ukutya okunezondlo"? Eyokuqala ukutya kakhulu luncedo, uhlanganise ngokufanelekileyo kwaye kakuhle okuphekiweyo. Into ebalulekileyo ngokulinganayo ke unyango ubushushu echanekileyo, ukusasazwa ukutya imini yonke, umyinge protein, carbohydrate kunye namafutha. Nguwo lowo ukutya efanelekileyo umzimba.

1. Isidlo ibalulekileyo - its isidlo sakusasa. Abantu abadlula kuyo, wenze impazamo enkulu. Inyaniso kukuba lo sidlo ntsasa ichukumisa iinkqubo pathways kwandisa ukutya, ngaloo ndlela ulungiselela umzimba isidlo ezilandelayo. Breakfast kufuneka zineproteni (bona kancinane zifunxe kwaye ushiye imvakalelo kuhluthe ixesha elide) kunye carbohydrate enzima (ngexesha ukuwa kokuba niguquke zibe amandla, unika amandla).
2. Abantu esoloko inxaxheba ngamandla iqhezu, bakwazi ukulawula ubunzima lwabo ngaphandle kwemibandela ukutya kunye nendlala nokuhlaselwa. Inani ngokupheleleyo okulula - nto amaxesha 5-6. Kakade ke, ezininzi kakhulu, kodwa ke imvakalelo yindlala xa nkqubo angekhoyo ngokupheleleyo loo lixhaphakile servings ukutya imiqulu. Ngaphezu koko, iiproteni kunye carbohydrate hayi ezifakwe emzimbeni iguqulwe ibe namandla.
3. Kubalulekile ukukhumbula ukuba ukutya leeprothini ukunciphisa umzimba kunye nokwakha kwezihlunu yinto izinto ufunwayo. Neeproteni igalelo ekususweni ulwelo elingakhuliyo, baza ubunzima kunye nomthamo uncipha kakhulu. Eyona proteins nenyama (yenkomo, pipi, inkuku), intlanzi kunye nentlanzi, amaqanda, kunye netshizi.
4. Isondlo esifanelekileyo ukunciphisa umzimba lubandakanya ukulungiswa kunye neemveliso efanelekileyo. Kuyanconywa ukuba ukubhaka kubo, bilisa, nasentweni ephekiweyo, ukuphekela a kwibhoyila kabini okanye multivarka. Kulo unyango, iimveliso bangalahlekelwa iimpawu zazo luncedo, akuzali zokwenzakalisa calories kwemfuneko.
5. Kakade ke, akunakwenzeka ukuba ukunxulumanisa ukutya efanelekileyo ukunciphisa umzimba kunye isidlo ku ukuzila iinyawo, zonka, crisps kunye namandongomane, iziselo ezibandayo kunye notywala. Ukuza kuthi ga ngoku, ukuba nemvukelo ukuba ukutya okunempilo ayikho enencasa engazisi ubumnandi, batshabalale ngonaphakade. Bonisa engqondo unyamezelo, ungaphulukana nje ubunzima kodwa ukuphucula umzimba. Akuyi yindlala okanye ukuphika wena ukutya.