Ungakuyeka kanjani ukudla amaswidi - amathiphu namasu avela kodokotela bengqondo

Isihluthulelo sokwehlisa isisindo ukwenqaba ngokuphelele amaswidi. Kunzima ukuthatha isinyathelo esinjalo. Ngakho-ke, ngizobheka isihloko sokuthi ngiyeka kanjani ukudla ukudla okumnandi nokunesitashi ingunaphakade.

Uma ufuna ukwenza izinto, khuthazeka. Kungaba amazinyo aphilile noma isithombe esihle. Khumbula, ukudla ushukela omningi ngaso sonke isikhathi kuholela kusifo sikashukela noma umdlavuza.

• Vakashela izitolo zikamaskandi kancane ngangokunokwenzeka. Uma uzithola ungenye yazo, ungathengi lutho. Ukunikela ngoswidi ekhabetheni lakho lasekhishini kunzima kakhulu kunokuyeka izinto ezinhle ezikhona esitolo.
• Miselela uswidi ngamaphrotheni. Ukudla amaprotheni kuzonciphisa isidingo sakho sokudla. Kuthengiswe iprotheni powder ngoshokoledi. Ukuze ulungiselele isiphuzo, kwanele ukuncibilika obisini.
• Uma ungeke ushiye phansi uphudingi ngokushesha, buyisela imikhiqizo eshibhile ngoswidi ababizayo. Izobamba izindleko zamaswidi, futhi idle inani elincane lamakhukhi abizayo, uzothola injabulo yangempela.
• Imvamisa abantu badla amaswidi ukulwa nokucindezeleka futhi bathuthukise imizwa yabo. Uma impilo igcwele izimo ezicindezelayo, faka amaswidi ngezithelo noma amantongomane, faka uju ekudleni. Abantu abakholelwa ukuthi amaswidi ayikhambi lokudangala baphutha.
• Yidla uphudingi ophethwe yisifo sikashukela. Zithengiswa kunoma yisiphi isitolo esikhulu emnyangweni ofanele. Musa nje ukweqisa.
• Buyekeza indlela odla ngayo nsuku zonke. Okufanelekile, kufanele kube yizinsizakalo eziyisithupha. Yidla kaningi, kepha ngezingxenyana ezincane. Ukudla imifino, izithelo ezomisiwe, amantongomane nezithelo kuzosiza ukuqeda isifiso sokudla okuthile okumnandi.
• Iya ekuhambeni kaningi, unake ezemidlalo futhi uthole okokuzilibazisa. Ukwenza okuthandayo, uzokhohlwa ngamaswidi.
• Ukudla okunesitashi kubhekwa njengokunye okungamaswidi. Yidla nge-fiber. Nciphisa inani lamaswidi umfelokazi afuna ukuwanelisa.

Abantu badla amaswidi ngoba bashukumisa ukukhiqizwa kwe-hormone yenjabulo i-tryptophan. Okunye ukudla kufaka isandla ekukhiqizeni kwayo: amaqanda, ubisi, amakhowe, inyama yenkomo kanye ne-cottage shizi.

Izincomo zevidiyo ezivela kochwepheshe bezengqondo nezazi zokudla

Khumbula ukuthi ukungabi nenjongo ngeke kukuvumele ukuthi ulwe nokulutha. Ngenxa yalokho, khipha futhi udle amaswidi amaningi kunokujwayelekile.

Yeka ukudla amaswidi nokudla okunesitashi ingunaphakade

Akunangqondo ukuqeda ngokuphelele ushukela ekudleni, kepha ukuhleleka okufanele kwezenzo kuzoletha izinzuzo zezempilo.

1. Ukumisa ukwengeza ushukela ekudleni kusiza ukufeza umphumela. Sebenzisa iphalishi, ikhofi netiye ngaphandle kwezipuni ezijwayelekile zikashukela. Ekuqaleni, kuzodingeka ujwayele ukuthanda okusha, kepha ngokuzayo kuzoba ngokwemvelo.
2. Nciphisa ukudla kwakho ama-carbohydrate asetshenzisiwe. Ama-carbohydrate awumthombo wamandla. Kepha emzimbeni, ziguqulwa zibe ushukela, oguqulwa ube ngamafutha. Uhlu lokudla okuqukethe ama-carbohydrate asetshenzisiwe kufaka ukudla okulula, ipasta, nezimpahla ezibhakiwe.
3. Qiniseka ukuthi ufunda ilebula ngaphambi kokuthenga umkhiqizo. Uzokutshela ukuthi ungakanani ushukela oqukethwe. Uma kuningi, buyisela umkhiqizo eshalofini bese ubheka eminye imikhiqizo enoshukela omncane.
4. Qiniseka ukufaka umbala kubhasikidi wokudla. Sikhuluma ngemifino nezithelo ezintsha. Lawula ukusetshenziswa kwakho kwezithelo. Noma ikuphi ukudla kuhlinzekela ukusetshenziswa kwazo, ngoba izithelo zine-fiber eningi nezakhi zomzimba.
5. Ushukela wemvelo ukhona kunoma yisiphi isithelo, ngakho-ke ukusetshenziswa ngokweqile kuholela ekudleni ushukela emzimbeni ngobuningi obukhulu. Ungadli ubhanana noma amapentshisi angaphezu kwamabili ngosuku.
6. Abantu bacabanga ukuthi ijusi yezithelo ifana nezithelo ezintsha, kepha akunjalo. Ayinazo izakhi zomzimba, futhi ayinuki iphunga. Ngakho-ke, khetha izithelo ezintsha.
7. Thola ezinye izindlela zikashukela. Ukuze uthole i-dessert, sebenzisa i-puree esikhundleni soshukela. Yenza izitsha zakho zemifino zibe mnandi nge-nutmeg, u-garlic noma isinamoni.
8. Abanye onobuhle abalwela isibalo esiphelele badla ukudla okungenamafutha. Banamafutha amancane, kepha banoshukela omningi. Kunconywa ukwenqaba imikhiqizo enjalo.
9. Thanda ukudla okusha. Lokhu kuzosheshisa inqubo yokunikela ngamaswidi. Zitholele ezinye izindlela. Kukhona abaningi babo.

Ngethemba ukuthi amathiphu azokusiza uguqule usuke ezinyoweni elimnandi uye kumuntu odlayo onempilo.

Ungayeka kanjani ukudla amaswidi ebusuku

Kunabantu okuthi bavuke phakathi kwamabili, baye ekhishini beyofuna amaswidi. Ukuqeda lo mkhuba omubi kuyinkinga. Ukukhiya ekhabetheni lakho lasekhishini noma emnyango wesiqandisi ngeke kuxazulule inkinga. Sidinga ezinye izixazululo.

Inkinga yokudla kucatshangwa ukuthi iyimbangela yokuhamba kusihlwa kuya ekhishini. Ukuphazamiseka kwamahomoni kufanele kusolwe. Ukudla amaswidi ngaphambi kokulala kunciphisa inani lamahomoni emzimbeni abhekene nokusutha nokulala. Ngenxa yalokho, abantu bakhathazekile ngokungalali.

Umzimba kufanele uphumule ebusuku. Ngokwethu, kufanele agaye ushokoledi odliwe kusihlwa. Ukuze ulahle lo mkhuba unomphela, kufanele uvuselele umzimba wakho. Ukudla kuzosiza.

• Yidla amaprotheni amaningi... Itholakala ngobuningi kushizi, inyama yokuzila, i-cottage shizi, i-turkey nenhlanzi. Lokhu kudla kusiza umzimba ukuthi ukhiqize i-hormone yobumnandi, eqeda izifiso zoswidi wakusihlwa.
• Ukudla kwasekuseni okuphoqelekile... Uma udla ushokoledi noma amaswidi ambalwa kusihlwa, ngeke ufune ukudla ekuseni. Ukudla kwasekuseni kuyadingeka, noma ungafuni.
• Ukudla kwasekuseni okunenhliziyo enhle... Umthetho wokudla okunempilo. Uma ushaya inkomishi yekhofi ekuseni futhi unesaladi yemifino ngesikhathi sasemini, kusihlwa uzodonswa kumaswidi.
• Yidla iphalishi... Qala usuku lwakho ngepuleti lephalishi elinamagilebhisi omisiwe, amantongomane noma izithelo ezomisiwe. Lolu hlobo lokudla kwasekuseni luzohlinzeka nge-fiber, kanti iphalishi lizothuthukisa ukusebenza kwamathumbu. Ukudla okunempilo kuxazulula izinkinga eziningi: ukukhuluphala ngokweqile, ukudla okulula, ukuthanda amaswidi. Ngasikhathi sinye, umsoco ofanele uyindlela ejwayelekile enempilo.
• Yidla ukudla okuncane ngemuva kwamahora amathathu... Ngenxa yalokho, umzimba uzosebenza ngokwejwayelekile, kuthi kusihlwa umuzwa wokusutha ungavumi ukuthi uye ekhishini ucezu lweshokholethi noma amakhukhi.
• Ukudla kophudingi... Uma kusihlwa ubufuna amaswidi, ungaziphiki lokhu. Esikhundleni sebha yetshokholethi noma idlanzana likaswidi, yidla i-dessert enamafutha amancane, izithelo ezithile ezomisiwe, i-apula, noma ingilazi ye-berry milkshake.

Amathiphu Wevidiyo

Amanzi okuphuza asiza ukuqeda umkhuba ekhaya. Kusihlwa, esikhundleni soswidi, phuza inkomishi yetiye elingenashukela.

Naka ukuhamba kwangaphandle nemidlalo. Ngayinye yale misebenzi ikhuthaza ukukhiqizwa kwamahomoni okuzokusiza ukuthi ubuyele ekudleni okujwayelekile ngaphandle kwamaswidi.

Wonke umuntu uthanda amaswidi nokusetshenziswa ngokulingene kunenzuzo, ngoba kunomthelela ekugcwaliseni umzimba ngama-carbohydrate - umthombo wamandla. Futhi ama-carbohydrate alambisa okwesikhashana.

Yilapho izici ezinhle zamaswidi ziphela khona. Ukusetshenziswa okungajwayelekile kokudla okunoshukela kwandisa inani le-insulin egazini. Akumangazi ukuthi odokotela abancomi amaswidi kubantu abanesifo sikashukela.

Ungahle ungavumelani nombono, kepha amaswidi ayisidakamizwa. Ukuhlukunyezwa okungapheli kwamaswidi kukhula ngokuhamba kwesikhathi kube umlutha, okunomphumela ohlangothini - ukukhuluphala.

Imibhangqwana ehlose ukuba nengane iyelulekwa ukuba iqaphele amaswidi. Amaswidi avimbela amandla omzimba okukhiqiza i-estrogen ne-testosterone. Umphumela uba ukungazali.

Kukholwe noma ungakukholwa, ukudla amaswidi kuvame ukuholela kumdlavuza wamathumbu. Ngaphansi kwethonya likashukela, amanyikwe ngokuqinile akhiqiza i-insulin futhi kwanda ingozi yesimila.

Amaswidi ngobuningi bawo ayingozi emzimbeni. Zivusa ukuvela kwezifo. Lokhu akusho ukuthi kuzofanele ushiye ngokuphelele ukudla okunoshukela. I-jelly, izithelo, ama-marshmallows, izithelo ezomisiwe, i-marmalade noju ziwusizo emzimbeni.

Uma uyazisa impilo yakho, yeka amabhisikidi noshokoledi hhayi kuphela, kodwa futhi noshukela omnandi. Kunoshukela omningi kulezi ziphuzo. Ngizokubona!

Bukela ividiyo: Namasu at Tombo restaurant (Julayi 2024).