Umntu olandela ukutya kwakhe, kubalulekile ukuqwalasela ngenyameko imbambano yokutya, ngenxa yokuba banako, njani ukufaka isandla ekulahlekeni kwesisindo, kwaye wongeze amakhilogremu angaphezulu. Ukutywa kwesondlo esifanelekileyo kubaluleke kakhulu, kuba abo banelisa ukulamba kwindlala phakathi kwexesha lokutya.
Yintoni endinokuyidla ngesantya yokutya kunye nesondlo esifanelekileyo?
Iintlobo zokutya okutyiwayo kunye nesondlo esifanelekileyo zihlukeneyo. Ukuze uhlale ufanelekile kwaye ulahlekelwa ngamapounds angaphezulu akwanele nje ukukhetha ukutya okuphantsi kweekhalori. Kubalulekile ukuhambelana neminye imithetho yokutya. Isiqingatha seyure ngaphambi kokuba utyilwe, kufuneka uphuze iglasi yamanzi, inani elipheleleyo ngosuku kufuneka lingabi ngaphantsi kwama-1.5 litres. Umgama phakathi kokutya okutywala kufuneka ube ubuncinane kwiyure. Ngokutya okunomsoco, ukutya kokutya okuphakathi akufanele kudlule i-100-150 kcal.
Ukutya okuhlwayo kunye nesondlo esifanelekileyo kufuneka kube neyona nombolo encinci yeekhalori. Ukuba i-milk-milk products - i-kefir, i-milk baked fried or yogurt - kukufanelekile ukukhetha imveliso kunye nomxholo omncinci weoli. Ngexesha elitshisayo kungcono ukunciphisa ukusetyenziswa kwemveliso yobisi yobunzima. Iziqhamo ezomileyo, izantyambo kunye neziqhamo ezinokuthi zingasetyenziselwa njengentlanzi nangobusuku, kodwa ubuninzi babo abufanele budlule i-10 grams, kwaye inxalenye yepistachios inganyuka ibe ngama-30 gram. Ngenxa yomxholo we-melatonin - i-hormone yokulala, kuyakunceda ukutya i-oatmeal kusihlwa. Ngobusuku ungadla ibhanana, leyo ihlala ixesha elide iyanelisa ivakalelwa yindlala kwaye ayibangele ukwanda kwendlela yokugaya inyama. Kanti nakusihlwa unako ukufumana i-100 grams ye-fat-fat cottage cheese.
Imizekelo yokutya okutya okutya okufanelekileyo
- Ngomzuzu owodwa nje ungalungiselela intlanzi emnandi - imifuno, iziqhamo okanye i- smoothies .
- Isitya esilungileyo esimnandi sisaladi, ukhetho lokulungiselela kwalo alunamkhawulo, kodwa into ephambili ayikusebenzisa i-mayonnaise kunye nezinye i-sauces eziphezulu. Ungagcwalisa isaladi ngqo ngaphambi kokutya kunye nejisi lemon, i-soy sauce okanye ioli yeoli.
- Unokuba nokuluma inyama ebilisiwe, intlanzi okanye ukupheka i-sandwiches kwi-bread bread-grain, udibanise izithako ezincinci.
- Njenge-snack ewusizo, unokusebenzisa i-muesli kwi-briquettes, ama-berries amaqabunga, iziqhamo, ii-apula kunye ne-cottage cheese. Ngale mveliso unokupheka inani elikhulu lezinto ezithakazelisayo, ezihlwabusayo, ezempilo kunye neekhalori eziphantsi.