12 Ukudla ukuthi odokotela sokugwema ukudla

Wena uke wezwa ngalo izikhathi eziningi, kodwa iqiniso akusho ayeka ukuba khona: Ukudla ukuthi udla nsukuzonke, kungaba nethonya elinamandla ikusasa lakho. Ukudla okunomsoco awugcini nje ulondoloza isisindo esinempilo, kodwa futhi ukuze uvimbele ezinye izifo, ezifana nesifo senhliziyo, isifo sikashukela kanye nomdlavuza. Uma wazi ukuthi kukhona okungcono, ukukuvikela izinkinga eziningi. Futhi, kufanele uthole kangcono uhlu imikhiqizo ezizamazamisa impilo yakho. Odokotela ngeke bahlanganise nabo ekudleni kwakho kwansuku zonke!

obomvu inyama

Akumele udle njalo burger ne steaks. Awukwazi ukuyeka inyama ebomvu ngamaphesenti ayikhulu, nje Ukunquma ukusetshenziswa yabo. Ngo eziningi obomvu inyama amaprotheni, kodwa kukhona okwanele inama ukuthi ukwandisa ezingeni cholesterol embi. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa njalo inyama ebomvu kwandisa ingozi yokufa kulandela ukuxinwa yisifo senhliziyo. Ngaphezu kwalokho, obomvu inyama - umkhiqizo kuyalimaza kakhulu imvelo.

inyama kusetshenzwe

Zama ukugwema ukudla okwenziwe efana amasosishi umvimba noma ubhekeni. Okokuqala, banayo eningi fat elihlale nosawoti. Uma kudle semali lezi izinto, umfutho wakho wegazi uthola ngaphezulu. Ngaphezu kwalokho, yona impilo. Lemibiko inyama kubanga umdlavuza.

okusanhlamvu kusetshenzwe

Okwenziwe wokudla - kungcono ukuthi nakanjani abe nomkhawulo. Atholakala ezihlukahlukene omkhulu imikhiqizo, ngakho kunzima aluqede ngokuphelele. Ukuze okusanhlamvu kusetshenzwe zihlanganisa isinkwa esimhlophe, irayisi elimhlophe, yonke imikhiqizo eyenziwe kusukela ufulawa kakolweni, pasta, ibhulakufesi okusanhlamvu. Inkinga nge mikhiqizo wukuthi ukucutshungulwa kususa fibre kanye umsoco. Kungcono ukuba lonke okusanhlamvu okusanhlamvu: banciphisa cholesterol kanye ingozi yesifo sikashukela.

ubhamubhamu juice

Wena uke wezwa ukuthi ubhamubhamu juice bangase basabele ngemithi ethile. Lokhu kuyisizathu esenza ukuba kube izindleko ke kusukela umsindo. Ngaphezu kwalokho, isiphuzo kwandisa amathuba wokuthuthukisa ezinso. Odokotela abanalo incazelo kungani mphumela.

Okunamafutha kanye iziphuzo okunoshukela

Gwema okunoshukela ikhofi iziphuzo, milkshakes nokunye okunjalo. Ziyakwazi kakhulu ushukela, amafutha ayegcwele kanye kilojoule, futhi usebenzisa wonke lo ngokushesha okukhulu futhi engazizwa satiety.

inhlanzi okuzingela

Fish - umthombo omkhulu amaprotheni futhi unempilo-omega-3 amafutha. Nokho, akuzona zonke izinhlobo zayo zezinhlanzi bayalingana. Gwema izinhlobo okuzingela: inyama nenhlanzi emikhulu ephakeme amazinga mercury nezinye imithi enobungozi ezingaba sina ukulimaza impilo yakho. Kungcono ukudla salmon, sardines, anchovies, mackerel, trout, kwasolwandle.

imikhiqizo Fat yobisi

Isizathu esiyinhloko esenza mikhiqizo kufanele siqaphe - ke ligcwele amafutha. Laba bayaphakamisa amazinga cholesterol. Ngokwesibonelo, e-tridtsatigrammovoy encane zababhali cheddar ushizi iqukethe okukodwa neshumi nanhlanu kilojoule - njengasezinsukwini izinkomishi nanhlanu isaladi! Kuba neze ukudla okunempilo kakhulu ngawe.

ibhotela

Amafutha futhi abe nomkhawulo ngenxa okuqukethwe high fat ayegcwele. Ngo isipuni ibhotela iqukethe mayelana eziyisikhombisa amagremu lamahwahwa. Izazi zokudla bakholelwa ukuthi inama angeke kahle amelwe ukudla okunempilo, futhi belulekwa iphungule ukusetjenziswa, ngakho yidla ibhotela kancane noma ukulahla ngokuphelele.

Candy nezinye amaswidi

Cishe niyazi kakade ukuthi ukusetshenziswa esiningi ushukela owenezelwe lokho kuholela nemiphumela eyinhlekelele ngoba amazinyo, inhliziyo, okhalweni kanye nezinye izitho zomzimba. Yenza umzamo oqotho ukuze badle candy kancane futhi amaswidi. Kufanele uzame ukudla akukho engaphezu kwamashumi amabili nane amagremu ushukela ngelanga uma ungowesifazane, kanye amagremu amathathu nesithupha uma uyindoda. Musa idlule le migomo.

Nciphisa ekudleni okuthosiwe

Zama ukugwema ukudla iphekwe ngamazinga ashisa kakhulu. Ukudla okuthosiwe okusezingeni eliphezulu kilojoule, ngaphezu, nale ndlela ukupheka kweminye imikhiqizo ekhiqizwa carcinogens. Ososayensi baye okwamanje wafunda indlela eziyingozi lezi izinto, kodwa-ke, ngokuqinisekile ngeke ewusizo, ngakho zama ukugwema kubo ekudleni kwakho.

Refried ukudla eyosiwe

Inyama iphekwe ngamazinga eliphezulu kakhulu izinga lokushisa ingaqukatha izinto eziyingozi. Uma ukosa ku umlilo evulekile, kukhona izakhi ezibangela umdlavuza. ukusetshenziswa njalo ukudla okunjalo kungaba yingozi kakhulu. Zama ukupheka inyama ezingeni lokushisa aphansi.

pizza

I-pizza ihlanganisa isinkwa, ushizi, usawoti - zonke izithako for ukunambitheka okukhulu. Ngesikhathi esifanayo inhlekelele sangempela izinga lokugayeka kokudla emzimbeni. Ngiphakathi ingxenye ongaqhubeki ukusetshenziswa ekhethekile: okusanhlamvu kusetshenzwe, usawoti kanye elihlale fat ushizi - kuyalimaza kakhulu. Kodwa khumbula: ngezinye izikhathi ngisho odokotela bazitike ngokwabo. Kuyinto engenzeka ukudla izingcezu ezimbalwa kanye ngenyanga, uma ngempela pizza. Vele ungenzi yingxenye evamile ekudleni kwakho.