Iingcali zenzululwazi ziye zafakazela ukuba umntu onobunzima uthetha impilo, ngoko abantu abaninzi baninzi banquma ukukhokela ngokufanelekileyo . Ukulahlekelwa isisindo kuya kufuneka kwenziwe utshintsho olubi kwisidlo esiqhelekileyo. Ngenxa yale nto, kubalulekile ukugxila kwimithetho ye-dietetics.
Isiseko seZondlo ezifanelekileyo zokuLuthwa kwesisindo
Ukuqala ukutshabalalisa iikhalori eziqokelelweyo, kuyimfuneko ukulungelelanisa ubukhulu beBJU. Izondlo zenze izibalo ezininzi, ezenza ukuba kubekho inani lezinto ezifanelekileyo kulabo abafuna ukunciphisa umzimba. Isiseko sesondlo esifanelekileyo malunga ne-BJU sibonisa ukuba nganye kilogram yesisindo kufuneka ibe yi-1 g yeprotheni, i-0.5 g yeoli kunye ne-2-3 g ye-carbohydrate. Ekudalweni kokutya kwabo, kubalulekile, ubuncinane ekuqaleni, ukuqwalasela ezi zikhombisi ukwenzela ukunciphisa umzimba.
Ukutya ekulahlekeni kwesisindo kufuneka kube yinto eyahlukileyo, kuba umzimba ubalulekile ukufumana uluhlu olubalulekileyo lwamavithamini, izinto ezibalulekileyo kunye nokulandelana kunye nezinye izinto. Inkqubo yokulahlekelwa isisindo iqhutywe xa umzimba uphonsa ngaphezulu iekhalori ngaphezu kokutya. Inani le-calorific yansuku zonke akufanele libe ngaphezu kwe-2000 kcal. Ukugqithiswa kwamasheya, kucetyiswa ukuba uthathe inxaxheba kwimidlalo. Ukuzila ukutya kukuyintshaba enkulu yalomfanekiso, kuba emva kokubuyela kwimenyu eqhelekileyo, umzimba uqala ngokuqokelela amafutha.
Indlela yokuqalisa ukutya okufanelekileyo ukulahleka kwesisindo?
Kuhlala kunzima ukwenza nayiphi na inguqu, oku kusebenza nakwindlela yokutya. Ukuze ufunde kwaye ungaphuli, kuyacetyiswa ukuba wenze konke ngokuthe ngcembe. Okokuqala, zenze utyeshelo lokulahleka kwesisindo, ekunikezelwa ukuba ukhetho olungcono lunesihlanu sokutya. Kunconywa ukuba upende kuwe sonke ngeyure. Enye isicatshulwa malunga nendlela yokutshintsha ekudleni okufanelekileyo ukulahlekelwa kwesisindo kukuba ungabandakanyi kwizinto zakho zokutya ezilula, ezikwekesekeni, iimpahla ezibhaka kunye nezinye izinto eziyingozi. Kwanjalo utshintsho oluncinane luya kusenza sibone iziphumo ezilungileyo.
Imveliso yokutya okufanelekileyo kunye nokulahleka kwesisindo
Ukuqala inkqubo yokulahla ubunzima obuninzi, kufuneka ubeke endaweni yakho kwimenyu yakho eyingozi. Kukho ukutya okuphucula imetabolism, ukunceda ukulamba indlala ixesha elide kwaye uhlambulule umzimba. Ukuba udibanisa ngokuchanekileyo, unako ukunciphisa umzimba kwaye uphucule impilo yakho. Kukho ukutya okuyisiseko ekulahlekeni kwesisindo, esinokuhlukaniswa ngamaqela.
- I-calori ephantsi . Oku kubandakanya ukutya okunotye kwifiber, umzekelo, imifuno, imifino kunye neziqhamo. Banceda ukulahla indlala ixesha elide kwaye bahlambulule umzimba weetyhefu.
- I-fat-fat . Ukutya ngokulahleka kwesisindo akufanele kufake ukutya okuqukethe amafutha apheleleyo. Kungcono ukhethe iimveliso zobisi kunye nomthamo ophantsi we-fat diet, kunye neenkuku, iintlanzi kunye nevenkile zaselwandle.
- Iprotheni . Ngenxa yomxholo weprotheni ephezulu, ukukhula kwemisipha kuphucula, ukukhupha umdaka ogqithisiweyo kususwe kwaye imetabolism ikhawuleza.
- Ngenkcazo ephantsi ye-glycemic . Iimveliso ezinjalo zivuthayo zendalo, zisiza ukulungelelanisa umgangatho weshukela wegazi nokunciphisa ukutya. Oku kuquka imifuno, imifino kunye nezolimo.
- Ukuhlala ixesha elide . Ngenxa yokutya okucebileyo, unako ukulahla ngonaphakade indlala, okuya kunciphisa umxholo we-caloric wokutya. Zifanele ziqulethe i-carbohydrates epholileyo, umzekelo, unokhetha isinkwa sengqolowa esipheleleyo, okusanhlamvu kunye ne-pasta ukusuka kumgubo wemimandla eqinile.
Ukutya okunempilo ekulahlekeni kwesisindo
Ukuba umntu uthatha isigqibo sokuba abe ngumncinci kwaye aphucule impilo yakhe, ngoko kuyimfuneko ukwenza utshintsho ekudleni kwakhe. Ukwenza oku, kufuneka ugxininise kwimithetho ekhoyo ye-dietetics. Okokuqala, siqhuba ukuhlaziywa kwefriji, ukususa iimveliso ezinobungozi: ukutshaya, utyumkile, utyutyiweyo, utyhukile, ucocekile kwaye ubhaka. Ukutya okunempilo kokulahleka kwesisindo, imenyu yayo iqhutywe ngokuzimeleyo, enikwe imithetho ye-dietetics, kufuneka ifake imveliso ekhethekileyo.
- Ukutya kwasekuseni ngumdla oyintloko kunye neyona caloriki. Ukwenza oku, kungcono ukhethe ukutya okunotye kwi-carbohydrates enzima.
- Ukutya okulula - isidlo, kwaye akufanele kube ngaphezu kweeyure ezintathu ngaphambi kokulala. Kungcono ukhethe inyama okanye intlanzi ngexabiso elincinci le-saladi yemifuno.
- Enye yemigaqo ephathelele indlela yokutya ngokufanelekileyo imihla ngemihla - imifuno kunye neziqhamo kufuneka zibe ngama-50% ekudleni kokutya.
- Akukho nto ibaluleke kakhulu yonyango olufanelekileyo lokushisa. Ukuba ufuna ukunciphisa umzimba, kubalulekile ukulibala ngokukhathala, kwaye kungcono ukutya ukutya, ukubhaka nokupheka isibini.
Isondlo ekulahlekelweni ubunzima nokudlala imidlalo
Ukunciphisa umzimba kunye nokuzikhandla rhoqo, kubalulekile ukutshintsha ukutya kwakho. Imenyu kufuneka ibe neeprotheni ezininzi zemifuno kunye nezilwanyana. Elinye iqela elibalulekileyo - imifuno kunye neziqhamo, ezibalulekileyo kwenkqubo yokutya. Unqwenela ukunika ukutya okweqhekeza, kunye neziqephu akufanele zibe zikhulu. Kubalulekile ukugcina urhulumente ukuba uqeqesho kufuneka luqwalasele. Isondlo esifanelekileyo kunye nemidlalo yimiba mibini, eyodwa, ayiyi kubanika iziphumo ezilungileyo.
Isondlo emva komsebenzi wokulahleka kwesisindo
Ngaphantsi kwempembelelo yomsebenzi wenyama, amafutha atshiswa emzimbeni, kwaye inkqubo iyaqhubeka emva kokuphela koqeqesho. Ngenxa yoko, kubalulekile ukuyeka ukutya iiyure ezimbini, kodwa kufuneka ukwazi oko kufuneka uyidle emva koqeqesho emva kwexesha elichaziweyo. Imenyu kufuneka ibe nokutya okunothile kwiprotheni, umzekelo, i-fat-cottage cheese ephantsi, i-fillet ebilisiwe, ivenkile kunye neentlanzi ezimhlophe. Yongezelele ngemifuno eluhlaza, efanelekileyo kakhulu eneoli yeoli.
Isondlo ngaphambi kokuzivocavoca ukulahleka kwesisindo
Ukusetyenziswa kwamanqina agcinwe kukubangelwa uxinzelelo, ngoko kubalulekile ukunyamekela ukuba umzimba awuthathi iikhalori ekudleni. Kule nto, awukwazi ukuyidla phambi kokuqeqeshwa kwaye ixesha elifanelekileyo li-2-3 iiyure ngaphambi kwalo. Kubalulekile ukuqonda okokuqala phambi koqeqesho, kuba akuyiyo yonke imveliso evunyelwe. Uhlobo oluthenjisiweyo - i-carbohydrate, umzekelo, i-buckwheat porridge, ibhanana kunye ne-muesli. Yongezelele ngesaladi yemifuno egqobile ngeoli. Ubunzima besahlulo akufanele kudlule u-300 g. Ukuba ungeke udle iiyure ezimbalwa phambi kweeklasi, ngoko ihafu yesure ungadla i-100 g ye-oatmeal ne-apula.
Umdlali onamandla wokulahleka kwesisindo
Abantu abahlala bezinikezela ekusebenziseni ngokomzimba kufuneka benze kakuhle ukutya kwabo, becinge ngobuninzi bemfuneko ye-BJU. Ubunzima be-carbohydrates budibanisa nobudala kwaye kubalulekile ukufumana amandla. Ukubala kuyafaneleka ukuba yonke i-kilogram yesisindo kufuneka ilandele iigrimu eziyisixhenxe. Umdla wesondlo sokulahlekelwa kwesisindo kufuneka uquke iiprotheni kunye nenqanaba eliphakanyisiweyo lemithwalo encinci igrama nganye ngekhigram yesisindo, kodwa ngokuqeqeshwa okwandisiweyo, inani liye landa kwiigramu ezimbini. Ngokuphathelele amafutha, akufanele abe ngaphezu kwe-30% yomxholo wekhalori wokutya konke.
Isondlo kwimidlalo kufuneka iquka amavithamini kunye neemaminerali. Kungcono ukuthatha enye eyinkimbinkimbi. Elinye iphuzu elibalulekileyo ligcina ukulinganisela kwamanzi, kuba ngexesha lokuqeqesha okunzulu umntu ulahlekelwa ziinkompe ezininzi nge-sweat. Ngomhla kubalulekile ukusela ubuncinane iilitha ezimbini. Inani elipheleleyo lifanele linxiliswe emini.