Xa umntu sele anqume ukuqala ukutya ngokufanelekileyo, akagcini nje ukunciphisa ukusetyenziswa kokutya "okunobungozi", kodwa kunciphisa inani lempahla yakhe ukuze kuphumelele ukulahleka kwesisindo. Ekuqaleni, izenzo ezinjalo zikhokelela ekuveleleni indlala. Oku kungenxa yokuba iinxalenye ezincinci zokutya zineengcinezelo ezincinci kwiindonga zesisu esasondelene. Ngenxa yoko, ukucaphukiswa kwesigulane sesisu esiswini, ukuphendula kwi-baroreceptors, kusinakwanela, kwaye umqondiso kwiziko lokulamba malunga nokuzaliswa kwe-saturation ayiqhubi. Ngokusekelwe kulo, unokufunda ukuba ukwanelisa njani indlala.
Ukusetyenziswa kweemveliso "ezininzi"
Mhlawumbi indlela eqhelekileyo-ukusetyenziswa kwamanzi. Ngexesha elithile lizalisa isisu, ludonga iindonga zalo, lubangele ukucaphukisa i-baroreceptors, kwaye umqondiso uthunyelwa kwingqondo yokuba isisu sigcwele. Nangona kunjalo, eli qhinga alisebenzisi ixesha elide. Okokuqala, i-liquid ishiya isisu ngokukhawuleza. Okwesibini, ukwenzela ukuba ube nomvakalelo omude wokuzalisa, kubalulekile ukufezekisa ukwanda kwimiba yeshukela egazini, kodwa ukusetyenziswa kwamanzi alula akunikezeli. Ngoko ubuqhetseba ngeglasi yamanzi kuya kunceda, ukuba akukho xesha elide lisele ngaphambi kokutya. Nangona kunjalo, ngamanye amaxesha siziva sinxanelwe ukuziva silambile, kuba indawo yokulambela nokuloba engqondweni isondele kakhulu. Ngako oko, ngamanye amaxesha amanzi atywalayo akwanele ukuba anelise "i-pseudo-famine".
Iimveliso ezicima umva wendlala ixesha elide kufuneka zibe neeferethi ezidliwayo- fiber . Kukulungele ukusebenzisa ngokuthe ngqo i-fiber ngendlela yepowder okanye iibhola ezidibeneyo, ezifakwe ngokufanelekileyo kwi-salads, isobho, i-kefir okanye ubisi. Iqulethe ubuncinci beekhalori, "ikhuphuka" esiswini, ukuyizalisa, nokukhuthaza abo bantu abafanayo abazithumela umqondiso kwingqondo malunga nokuxhamla. Ukongezelela, i-fibre yindlela efanelekileyo kakhulu yokutya okunomsoco we-intestinal microflora, ngoko kukuphucula ukugaya.
Amafutha kunye nama-carbohydrate ekulwa nokulwa nendlala
Njengoko sele kukhankanywe, ukubonakala kwindlala kuxhomekeke kwinqanaba legazi le-glucose. Ukukrazula umnqweno wokutya okungafanelekanga kufuneka kufake kwiimenyu zabo zokutya eziza kunceda ukuzinzisa iswekile yegazi. Ukuthetha malunga neyiphi imveliso eyanelisa indlala, i-carbohydrates enzima kufuneka ibhekiswe. Ziqulethwe apha:
- okusanhlamvu (i-buckwheat, i-oatmeal, i-pearl ibhali, irayisi ebomvu);
- i-macaroni kwiingqolowa ezipheleleyo;
- imbotyi;
- amakhowe.
I-carbohydrate enjalo ibizwa ngokuba "iphuza" ngenxa yokuba ukugaya kwayo kuchitha ixesha elide kunokuba kusetshenziswe i-carbohydrate ecocekileyo. Ngenxa yoko, ufumana inqanaba elinqabileyo leswekile kunye nomvakalelo omde wokuzila.
Abaninzi banomdla kwindlela yokwanelisa ukulamba kokuhlwa. Izondlo azicebisi ukutya amaninzi e-carbohydrates ebusuku, ngoko kungcono ukukhetha ukutya kwiprotheni ekudleni. Abo bafuna ukunciphisa umzimba basoloko banqanda ngokupheleleyo ukusetyenziswa kwamatye, kodwa okwangoku banciphisa iinkqubo zokugaya ukutya, bahlale bevakalelwa ixesha elide. Nangona kunjalo, kukufanelekile ukukhumbula ukuba iilwimi eziluncedo kakhulu zi-fatty acids, ezifumaneka kwimifuno yeefama kunye neentlanzi. Ngako oko, isaladi ekhanyayo igqoke ngeoli encinci yeoli, iinqununu zeentlanzi ezibomvu okanye i-fat-fat cottage cheese iya kunceda ukunqoba ukuvalelwa yindlala ngokuhlwa.