Ukudla kwamasosha njengamanje okunye kokudla okuthandwa kakhulu emhlabeni. Kuthiwa ukukusiza ulahlekelwe isisindo ngokushesha, kuze kufike kumakhilogremu ayi-4.5 ngesonto elilodwa .
Ukudla kwamasosha nakho kumahhala. Ayikho incwadi, ukudla okubizayo, noma isengezo odinga ukusithenga.
Kodwa ingabe lokhu kudla kuyasebenza ngempela, futhi ingabe kuyinto okufanele uzame? Lo mbhalo uchaza konke odinga ukukwazi mayelana nokudla kwamasosha.
Kuyini ukudla kwamasosha? - Ukudla kwamasosha izinsuku ezintathu
Ukudla kwamasosha, okubizwa nangokuthi ukudla kwezinsuku ezi-3, kungukudla okwehlisa isisindo okungakusiza wehlise amakhilogremu afinyelela kwali-10 ngesonto elilodwa.
Uhlelo lokudla kwamasosha lubandakanya uhlelo lokudla lwezinsuku ezi-3 olulandelwa izinsuku ezi-4 zokuphumula, futhi umjikelezo wamasonto onke uphinda kaninginingi uze ufinyelele isisindo sakho.
Abasekeli bokudla bathi kwaklanywa ngongoti bokudla ebuthweni lase-US ukuze amasosha abe sesimweni esisheshayo.
Kodwa-ke, iqiniso ukuthi lokho kudla akuhlangene nanoma yisiphi isikhungo sezempi noma sikahulumeni.
Ukudla kwamasosha kuhamba ngamanye amagama futhi, kufaka phakathi ukudla kwasolwandle, ukudla kwamasosha, kanye nokudla kwe-ayisikhilimu.
inothi:
Ukudla kwamasosha kwezinsuku ezi-3 . Ukudla Kwamasosha kungukudla okuphansi kokunciphisa umzimba okushiwo ukuthi kukhuthaza ukuncipha okukhulu kwesisindo ngeviki elilodwa nje.
Ukudla Kwezempi: Umhlahlandlela Wabaqalayo (ngohlelo lokudla)
Ukudla kwamasosha kusebenza kanjani?
Ukudla kwamasosha kwezinsuku ezi-3 kwehlukaniswe izigaba ezi-2 esikhathini esiyizinsuku eziyi-7.
Ezinsukwini ezi-3 zokuqala, kufanele ulandele uhlelo lokudla olunama-khalori aphansi ngesidlo sasekuseni, sasemini nesasebusuku. Akukho ukudla okulula phakathi kokudla.
Ukutholwa okuphelele kwe- ama-calories ngalesi sigaba cishe kungama-calories ayi-1,100-1,400 ngosuku.
Lokhu kuncane kakhulu kunokudla kwabantu abadala, kepha ungabheka izidingo zakho zekhalori usebenzisa lesi sibali.
Ezinsukwini ezi-4 ezisele zeviki, uyakhuthazwa ukuba udle okunempilo futhi uqhubeke nokugcina ukudla kwakho kwekhalori kuphansi.
Abavikeli be- ukudla Bathi ungakuphinda ukudla izikhathi eziningana uze ufinyelele isisindo sakho.
inothi:
Izinsuku zokuqala ezi-3 zokudla kwamasosha zinohlelo lokudla olusunguliwe futhi zibandakanya ukuvinjelwa kwekhalori. Izinsuku ezi-4 ezisele zinemikhawulo embalwa.
Uhlelo lokudla
Imenyu yokudla kwamasosha
Lolu uhlelo lwezinsuku ezi-3 lokudla ngamasosha.
Usuku 1
Lolu uhlelo lokudla kosuku 1. Limele ama-calories angama-1,400.
Ukudla kwasekuseni:
Ucezu lwethosi enezipuni ezimbili zebhotela lamantongomane.
Uhhafu wamagilebhisi.
Inkomishi yekhofi noma yetiye (uma uthanda).
Isidlo sasemini:
Ucezu lwethosi.
Ingxenye yenkomishi ye-tuna.
Inkomishi yekhofi noma yetiye (uma uthanda).
Intengo:
I-3-ounce (85-gram) yokuhambisa inyama ngenkomishi kabhontshisi oluhlaza.
Ihhabhula elincane.
Ingxenye kabhanana.
Inkomishi ka-ayisikhilimu we-vanilla.
Usuku 2
Lokhu kungukudla kosuku 2, okuhlanganisa cishe amakholori ayi-1,200.
Ukudla kwasekuseni:
Ucezu lwethosi.
Iqanda elibiliswe kanzima.
Ingxenye kabhanana.
Inkomishi yekhofi noma yetiye (uma uthanda).
Isidlo sasemini:
Iqanda elibiliswe kanzima.
Inkomishi yoshizi wekotishi.
Abaqhekezi aba-5.
Inkomishi yekhofi noma yetiye (uma uthanda).
Intengo:
Izinja ezimbili ezishisayo, akukho bun.
Ingxenye yenkomishi izaqathe nengxenye yenkomishi ye-broccoli.
Ingxenye kabhanana.
Uhafu wenkomishi ka-vanilla ice cream.
Usuku 3
Nalu uhlelo losuku 3, oluba cishe ama-calories ayi-1,100.
Ukudla kwasekuseni:
Isigaxa esisodwa se-cheddar ushizi.
Abaqhekezi aba-5.
Ihhabhula elincane.
Inkomishi yekhofi noma yetiye (uma uthanda).
Isidlo sasemini:
Ucezu lwethosi.
Iqanda, eliphekwe noma ngabe uthanda kanjani.
Inkomishi yekhofi noma yetiye (uma uthanda).
Intengo:
Inkomishi ye-tuna.
Ingxenye kabhanana.
1 inkomishi ka-vanilla ice cream.
Zizwe ukhululekile ukuphuza ikhofi noma itiye eliningi ngendlela othanda ngayo, inqobo nje uma ungangezi amakhalori ashukela noma ukhilimu. Phuza namanzi amaningi.
Izinsuku ezi-4 ezisele
Ukuphela kwesonto kubandakanya nokudla.
Ukudla okulula kungavunyelwa futhi ayikho imikhawulo yeqembu lokudla. Kodwa-ke, welulekwa ukuthi unciphise osayizi bezabelo zakho futhi ugcine inani lokudla kwakho eliphelele elingaphansi kwe-1,500 ngosuku.
Ungathola uhlu lwamawebhusayithi nezinhlelo zokusebenza ukulandelela ukudla kwakho kwekhalori kulesi sihloko.
Ayikho eminye imithetho yezinsuku ezine ezisele zokudla.
inothi:
Izinsuku zokuqala ezi-3 zokudla zinemenyu engaguquki, kanti ezinye ezi-4 zikhawulelwe kancane. Usakhuthazwa ukuba udle okunempilo futhi ukhawulele amakhalori ezinsukwini ezi-4 ezisele.
Ukudla okungeziwe kuvunyelwe
Ukufakwa esikhundleni kuvunyelwe phakathi kwesigaba sezinsuku ezi-3 kulabo abanemikhawulo yokudla, kepha ama-servings kufanele aqukethe inani elifanayo lamakhalori.
Isibonelo, uma unenkinga yokungezwani kwamantongomane, ungashintsha ibhotela lamantongomane ngebhotela le-alimondi.
Ungashintsha futhi inkomishi eyodwa ye-tuna ngama-alimondi uma ungumlimi.
Konke okubalulekile ukuthi amakhalori ahlala efanayo. Uma ushintsha uhlelo lokudla nganoma iyiphi indlela, udinga ukubala ama-calories.
Abaxhasi bokudla kwamasosha bakhuthaza ukuphuza amanzi kalamula ashisayo, kepha batusa iziphuzo ezinoshukela ezingezona ezabo. Kodwa-ke, asikho isizathu sesayensi sokuthi kungani lokhu kuwumqondo omuhle.
inothi:
Uma unemikhawulo yokudla, uvunyelwe ukufaka okunye esikhundleni sokudla kwenani elilinganayo lamakhalori.
Ingabe Ukudla Kwezempi Kususelwa Ebufakazini?
Akubanga khona zifundo ngokudla kwamasosha. Kodwa-ke, umuntu ojwayelekile kungenzeka alahlekelwe ngamakhilogremu ambalwa ngenxa yokuvinjelwa kwekhalori okuthatha isonto lonke.
Uma ama-calories ambalwa engena ezicutshini zakho zamafutha kunokuphuma, ulahlekelwa ngamafutha. Khomba.
Kodwa-ke, abasekeli bokudla bathi kunenzuzo ethile yokwehlisa isisindo ngenxa yenhlanganisela yokudla ohlelweni lokudla. Lezi zinhlanganisela kuthiwa zandisa umzimba wakho futhi zishise amanoni, kepha alikho iqiniso ngemuva kwalezi zimangalo.
Ikhofi netiye eluhlaza kuqukethe izinto ezingakhuphula kancane imetabolism, kepha azikho izinhlanganisela zokudla ezaziwayo ezikwazi ukwenza lokhu (1, 2, 3, 4).
Futhi, uma ubheka ukudla okujwayelekile okufakwe kuhlelo lokudla, akubonakali njengokudla okushisayo okunamafutha.
Ukudla okunothe ngamaphrotheni kukhuthaza imetabolism ngaphezu kokunye ukudla (5, 6). Kepha ukudla okuningi ekudleni kwezempi kunamaphrotheni amancane futhi kunama-carbohydrate amaningi, okuyinhlanganisela embi yokwehlisa isisindo.
Abanye abantu baphinde bathi lokhu kudla kunezinzuzo ezifanayo zezempilo ngokuzila ukudla ngezikhathi ezithile. Noma kunjalo, akukho ukuzila ekudleni, ngakho-ke lokhu kungamanga.
inothi:
Ukudla kwamasosha kungakusiza ulahlekelwe isisindo ngoba sinama-calories aphansi kakhulu. Noma kunjalo, ayinazo izinzuzo ezikhethekile ezenza ukuthi zisebenze kangcono kunezinye izidlo ezinomkhawulo zekhalori.
Ngabe ukudla kwamasosha kuphephile futhi kuzinzile?
Ukudla kwamasosha kungenzeka kuphephile kumuntu ojwayelekile ngoba kufushane kakhulu ukuthi kungalimali unomphela.
Kodwa-ke, uma ubungabambelela kulokhu kudla izinyanga, umkhawulo wekhalori oqinile ungakubeka engcupheni yokushoda kokudla okunempilo.
Lokhu kuyiqiniso ikakhulukazi uma ungadli njalo imifino nokunye ukudla okusezingeni ngezinsuku zakho zokuphumula.
Futhi, ukudla izinja ezishisayo, ama-crackers, no-ayisikhilimu isonto ngalinye kunamandla okudala izinkinga ze-metabolic. Ukudla okungenamsoco akufanele kube yingxenye yokudla kwakho njalo.
Mayelana nokusimama, lokhu kudla kulula ukukwenza. Akuxhomeki ekuguqulweni kwemikhuba yesikhathi eside futhi kudinga amandla kuphela isikhathi esifushane.
Lokho kushiwo, mhlawumbe ngeke kukusize ugcine isisindo isikhathi eside ngoba akusizi ukuthi ushintshe imikhuba yakho.
inothi:
Ukudla kwamasosha kungenzeka kuphephile kubantu abaphilile, kepha akufanele kwenziwe isikhathi eside. Cishe akuholeli ekulahlekelweni kwesisindo okuhlala njalo.
Ungalahlekelwa Ngempela Amaphawundi Ayishumi Ngeviki Elilodwa?
Lokhu kudla kwaduma ngoba ithi ungalahla amakhilogremu ayi-4.5 ngesonto elilodwa.
Ngokwethiyori, leli zinga lokwehla kwesisindo kungenzeka kubantu abakhuluphele kakhulu abanciphisa kakhulu ama-calories. Kodwa-ke, ukulahleka kwesisindo okuningi kungenxa yokulahleka kwamanzi, hhayi amafutha.
Isisindo samanzi sehla ngokushesha njengoba izitolo zomzimba ze-glycogen zehla, okwenzeka lapho ama-carbohydrate namakhalori evinjelwe (7).
Lokhu kubukeka kukuhle esikalini, kepha leso sisindo sizobuya lapho uqala ukudla ngokujwayelekile futhi.
Isifinyezo:
Kungenzeka ukuthi ulahle amakhilogremu ayi-10 ngesonto. Kodwa-ke, okuningi kwalokhu kuzoba isisindo samanzi, esibuyiswa lapho uqala ukudla ngokujwayelekile.
Kungasebenza, kepha hhayi isikhathi eside
Uma ufuna ukulahlekelwa amakhilogremu ambalwa ngokushesha, khona-ke ukudla kwamasosha kungasiza.
Kepha nawe, cishe, uzobuyisa isisindo ngokushesha. Lokhu akusikho nje ukudla okufanele kokulahlekelwa isisindo okuhlala isikhathi eside.
Uma uzimisele ngokulahla isisindo futhi usigcine, khona-ke kunezindlela eziningi zokwehlisa isisindo ezingcono kakhulu kunokudla kwamasosha.
Okuqukethwe
- Kuyini ukudla kwamasosha? - Ukudla kwamasosha izinsuku ezintathu
- Ukudla kwamasosha kusebenza kanjani?
- Uhlelo lokudla
- Imenyu yokudla kwamasosha
- Usuku 1
- Usuku 2
- Usuku 3
- Izinsuku ezi-4 ezisele
- Ukudla okungeziwe kuvunyelwe
- Ingabe Ukudla Kwezempi Kususelwa Ebufakazini?
- Ngabe ukudla kwamasosha kuphephile futhi kuzinzile?
- Uhulumeni Usiza Ukuthenga Ikhaya Okokuqala
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