Ingxaki yesisindo esithinteleyo iya kuba nzima konyaka emva konyaka. Izizathu zezi zinto zininzi - ukondla ngokutya, ukukhetha okungalunganga kokutya, indlela yokuphila engaqhelekanga , umkhuba wokutya ingxaki ngeesekese, njl. Ukuze uqonde indlela yokutya kwaye ungadli, abaculi bezilwanyana baya kunceda.
Luhlobo luni lokutya lutya?
Uninzi lwabantu luyazi ukuba into ebalulekileyo ebangela ukuphelela kukusetyenziswa kakubi kweesekese kunye nemveliso yefriji. Nangona kunjalo, esinye sezizathu eziphambili zesisindo esiningi kunabantu abaninzi-ukutya okukhawulezayo. Oku kutya kufikeleleka kwaye kaninzi ayifumanwanga ngumntu njengesidlo esibi. Okwangoku, ukutya konke okukhawulezileyo kukukhawuleza kakhulu - i-hamburger, iifriji zaseFransi kunye neglasi ye-lemonade inokuthi iqukumbele imfuno yamanzi yansuku zonke yomntu.
Isizathu sesibini sokuba ukutya okukhawuleza kunamanqatha kunye namabhinqa kunye namadoda-ukudibanisa okubi kwamafutha kunye nama-carbohydrates alula. Kuvela kwi-fatty carbohydrate yokutya ukuba inkqubo yokuthambisa i-mafutha iyanda ngokukhawuleza, kwaye ukulahla inzuzo enzima kakhulu kunzima kakhulu ngenxa yokuba ukutya okukhawulezayo kuyimilutha kwaye abantu bayidla phantse nsuku zonke.
Ukudibanisa kakubi kwamafutha kunye nee-carbohydrate akufumanekanga kuphela ekutheni ukutya okukhawulezayo, kodwa nakwiindawo ezininzi zokuthanda iintlobo zeentlobo zelizwe. Kwiintsuku ezindala abantu basebenzisa iikhalori ezininzi emsebenzini womzimba onzima, namhlanje baninzi basebenza eofisini, kwaye ekhaya basebenzela izixhobo zasekhaya.
Ungadla njani ukuze ungadli?
Ukuze ungabi ngotyebile, kufuneka udle ngokufanelekileyo. Okokuqala, phelisa wonke amafutha angaphezulu: i-sausages, ezi-40% ezinqatha, inyama yengulube nezinye inyama ezinamafutha. Ukutya kukulungele ukungabi gazinga, kodwa ukupheka, ukubhaka okanye ukucima, tk. kwinkqubo yokucoca ixutywe ngamandla neoli. Ukunciphisa kunye ne-carbohydrate elula: ushukela, iimpahla ezibhakiweyo, iipesele, iilmonades. I-Porridge, isinkwa sesinkwa, i-pasta ephuma kumgubo omeleleyo unamakhemikhalidididi anzima, anokudliwa, kodwa kukugqwesileyo konke-kusasa kwaye, ngokwemvelo, ngaphandle kwamafutha kunye namanye amafutha.
Ukutya okuninzi kwaye ungabi nantoni, khetha ukutya okuphantsi kweekhalori. Imifuno emifuno, i-saladi yamagqabi, izithelo ze-citrus, iinaninate, i-yogurt edibeneyo kunye ne-cottage shizi, isifuba senkukhu, ukutya kwezilwanyana zasendle - ezi zinto ziqukethe iikhalori ezimbalwa kwaye zingadliwa ngobuninzi obukhulu.
Ukuba ufuna ukufumanisa ukuba kuninzi kangakanani ukungahlambululi, balala iqondo lakho lekhalori yansuku zonke. Umzekelo, ungasebenzisa ifomula i-Mifflin-San Yehore: ubunzima beekhilogram ziphindaphinda ngo-10, bongeza ukuphakama ngamasentimitha,
- 1,2 - ukungabikho komsebenzi okanye ubuncinane;
- 1,375 - ukuzivocavoca umzimba okungenani kathathu ngeveki;
- 1.4625 - sebenzisa ubuncinane ama-5 ngeveki;
- 1.55 - umsebenzi omzimba obunzulu ubuncinane amahlanu ngeliveki;
- 1,6375 - ukusetyenziswa kwansuku zonke;
- I-1,725 - ukusetyenziswa kolu suku olunzulu okanye amaxesha amabini ngosuku;
- 1.9 - umsebenzi womzimba kunye nokusetyenziswa kwansuku zonke.