Esiswini akusho ekugayeni ukudla, yini okufanele uyenze? Isisu ubuhlungu postprandial

Ukunqatshwa ngokudla kwasekuseni okumnandi, isidlo, ukudla okunamafutha ebusuku - ngeshwa, baningi ngayo ukudla. Kusukela ezifana ukudla zingavela hhayi kuphela ukhuluphele, kodwa futhi emizweni ezingemnandi esiswini - esindayo, umuzwa ukuphelela, isicanucanu. Lokhu kusikisela ukuthi isisu akusho ekugayeni ukudla. Uma kungekho senzo esithathwayo, ukudla stagnates, zikhona izinkinga isihlalo. Ngenxa yalokho, umzimba iba ugcwale slags. Lesi sihloko sigxile kakhulu indlela kungani ukudla hhayi kugaywe esiswini, futhi indlela yokuxazulula le nkinga.

Isisu Iyini?

Le ndawo ngoba ukugaya ukudla, esemgwaqweni ohlangothini lwesobunxele esiswini. Umthamo we isisu - 2-3 amalitha. Ukudla lingena esuka emphinjeni. Umsebenzi oyinhloko esiswini - ukuqaqa sesingena ukudla ku amafutha, carbohydrate, amaprotheni. Konke-ke uhlala, kusukela esiswini singena duodenum. Lapho sinomuzwa indlala, noma siqale ukudla, uveza hydrochloric acid, lapho lubhidlike ekugayeni ukudla. Isisu odongeni embozwe igobolondo okhethekile evikela ke emiphumeleni acid. Ekugayeni ukudla amahora ambalwa. Mayelana ezinhlanu amahora amafutha digestible, kuthatha amahora amabili ukuqedela ukucutshungulwa carbohydrate.

Kungani kukhona ubuhlungu?

Uma isisu esibuhlungu emva kokudla, ngakho ukudla sasinzima, okunamafutha noma okubabayo. Ukuphuza ngokweqile kungaholela emizweni ezibuhlungu. Ngaphansi amponjwana, semali ka ayo esiswini, okwandisa ingcindezi ulwelwesi lwamafinyila, futhi ngenxa yalokho, kukhona ubuhlungu. Futhi, ukugaya ukudla esiswini kungaba nzima ngenxa iziyaluyalu hormone (ezivamile kubantu besifazane abakhulelwe). Ngaphezu kwalokho, uketshezi enganele of juice esiswini kungenziwa senziwa iziyaluyalu nezindlala secretory.

Indlela ekugayeni ukudla esiswini?

Amanzi, udakiwe esiswini esingenalutho, ngokushesha emathunjini.

imizuzu 15-20 iyadingeka ukuze ukumuncwa amasobho, izithelo nemifino nesiphuzo.

imizuzu 20-30 ukugaya salads okuxubile.

imizuzu engu-20 lapho ludingeka ukumuncwa amakhabe, amawolintshi, amagilebhisi, ubhamubhamu.

imizuzu engu-40 iyadingeka ukuze ukugayeka cherry, apula, ithini lamapheya, amapetshisi nezinye izithelo semisweet.

imizuzu 30-40 kubalulekile ukuze ukucutshungulwa imifino ukuthi bangene isaladi ngefomu eluhlaza, ezifana ukhukhamba, uletisi (leaf, obomvu, boston, ingadi), utamatisi, upelepele oluhlaza nobomvu, isilimo esidliwayo esinamagatsha anamanzi nezinye imifino namanzi.

imizuzu engu-40 adingekayo nokwenziwa yayo iphekwé ngamanzi noma steamed imifino nemifino (Kale, isipinashi).

45 amaminithi ukugaya broccoli, cauliflower, zucchini, ummbila abilisiwe.

imizuzu 50 adingwa umzimba ngoba kucutshungulwa imifino impande ezifana parsnips, turnips, beet, izaqathe.

Mayelana ihora elilodwa iyadingeka ukuze ukumuncwa imifino okunesitashi - kuyinto ithanga, acorns, chestnut, iJerusalema i-artichoke, ubhatata futhi avamile.

imizuzu 60-90 kugaywe ukudla okunesitashi, ezifana irayisi elicwengisiswe, amabele, nokunye okufana nokolweni, oatmeal, cornmeal, quinoa, ibhali.

90 amaminithi kuyadingeka ukuze ukumuncwa okusanhlamvu - udali, ipea, lima emabhontjisi futhi ezivamile et al.

120 amaminithi kugaywe soy.

Mayelana 2 amahora iyadingeka ukuze ukucutshungulwa imbewu sunflower, izinhlamvu ze-sesame, ithanga, ikhabe ipheya.

amahora 2.5-3 kugaywe nuts ezifana hazelnut, nama-alimondi, eluhlaza lamantongomane, yamantongomane, isicinganani, ziyadliwa kanye Brazilian.

90 amaminithi iyadingeka ukuze Ukugaya ushizi, cottage shizi, ushizi.

2 chasa kusetshenzwe ushizi kusukela ubisi lonke.

Amahora angu-5 ukufika for nokwenziwa ushizi (menstrer, Swiss).

imizuzu engu-30 iyadingeka ukuze ukugaya egg isikhuphasha, imizuzu engu-45 - I-ukucutshungulwa amaqanda lonke.

Isigamu sehora icutshungulwe ulwe, ngokuvamile cod ezincane, i-halibut.

imizuzu 45-60 kubalulekile ukuze ukumuncwa izinhlanzi oily ngaphezulu (inhlanzi, i-tuna, trout, salmon).

amahora 1.5-2 ukugaya inkukhu ngaphandle kwesikhumba.

2:00 - turkey ngaphandle kwesikhumba.

3-4 amahora iyadingeka ukuze Ukugaya yenkomo kanye yemvu.

amahora 4-5 kuyadingeka ukubhekisiswa yengulube.

Kwenzekani ukudla ngemva esikudlayo ke?

Ukuze ukuletha kudingekile ukudla amandla futhi umusa, kumelwe ujike izakhi zamakhemikhali, amuncwa wumzimba. Le nqubo eziyinkimbinkimbi iqala umlomo lapho aso phansi, futhi ngamathe ancibilikisa ukudla. Khona-ke, ngo-esiswini isithinta ayo esiswini kanye acid. Khona-ke ngo-capillary it is angena egazini sidlula isibindi. It has izinkulungwane enzyme detoxifying iyiphi ushevu (isib utshwala), kanye egcinwe amavithamini ewusizo, glucose, yensimbi. Kungakanani ukudla esiswini? Ngemva kokudla egcwele ukudla esiswini amahora 2-4. Khona-ke ewela emathunjini amancane. Lapho ukugaya kuthatha enye amahora 4-6. Khona-ke ukudla kugaywe singene ikholoni. Kube bangase kwenye amahora 15 ke akube kusakhulunywa ngaye uketshezi emzimbeni futhi ezisalayo semi okuqinile. Uma esiswini akusho ekugayeni ukudla, inqubo wayeka futhi kukhona emizweni ezingezinhle.

Indlela kujwayeleke isimo?

Uma isisu njalo ubuhlungu ngemva kokudla, kufanele ukuba ubambelele iziqondiso ezilandelayo:

• udle izingxenye ezincane;

• nomkhawulo ukusetshenziswa okunamafutha, esindayo, ukudla okubabayo,

• kwakusihlwa namahora amathathu ngaphambi sokulala;

• ukusebenzisa uketshezi phakathi ukudla.

I ukudla esiswini ngenxa yobuhlungu akufanele kube kubanda kakhulu noma kushisa. Ukudla kufanele kudliwe abilisiwe noma wabhaka.

uma esiswini ungadli nhlobo, futhi emva kokudla ngokushesha uqala ukuhlanza, kungenzeka abonisa isilonda. Kulokhu-ke kuyadingeka ukubhekana ngokushesha esibhedlela.

Hlukanisa ugesi ngenxa ukuzinza of kokudla esiswini

Uma esiswini akusho ekugayeni ukudla, kuzosiza kujwayeleke isimo ukudla ahlukene. Nale Ukudla kunciphisa nezindleko umzimba ku ukugaya futhi kungenzeka ukunquma ukuthi yikuphi ukudla abangela ukuhlukumeza. Ngokusho imfundiso yokuziphendukela ukudla ahlukene ngesidlo esisodwa abakwazi ukuhlanganisa carbohydrate namaprotheni, kodwa amafutha kungenziwa kuhlangene carbohydrate namaprotheni. Lena oyisisekelo, kodwa akuyena yedwa. Lapho okuphakelayo ahlukene kufanele inake eziningi umehluko wemisindo nemiqondo yamagama. Ungakhohlwa mayelana nesikhathi lapho ludingeka ukumuncwa ukudla okuthile, futhi ungadli ngesikhathi esifanayo ngoba ezahlukene ukudla ukugaya isikhathi. Ngakho, uma udle alimondi namawolintshi, ngaphandle nobunzima Ukukhetha enzyme kudingekile, hhayi kugaywe ngokugcwele izithelo kuyoba amahora 2-3 esiswini kanye namantongomane. Futhi, uma wengeze amafutha isaladi, kuyoba ukwandisa isikhathi yokuhlala ukudla esiswini ngesikhathi 2-3.

Kanjani ukuze kugayeke?

1. Qala ukuthola ukudla okufanele kuphela ajabule. Futhi hhayi Kunconywa thikazisa ukufunda iphephandaba futhi i-TV.

2. Kuyadingeka ukuba athobele Ukudla. High-grade kufanele kube ibhulakufesi futhi kwasemini, futhi dinner. Njengoba umthwalo esiswini ngeke engahlula, ke uyokwazi kahle.

3. Okuphakelayo kufanele kube izikhathi eziningana ngosuku in izingxenye ezincane. Kusukela etafuleni kunconywa ukuba ngivuke umuzwa okuncane yindlala.

4. Meatless ukudla izinsuku ezimbili kuphela ziphele ngeliviki. Lokhu kuzovumela "ukuphumula" akuyona kuphela esiswini, kodwa futhi isibindi, amanyikwe.

ethnoscience

Uma esiswini akusho ekugayeni ukudla, kulesetayelekile isimo angasebenzisa efakazelwe zokupheka athandwayo. Ngokwesibonelo, amasonto amabili baphuze infusions amakhambi okwelapha, okuyinto kujwayeleke esiswini ivaliwe (centaury, umhlonyane et al.). Ungase futhi uthele inkomishi abilayo amanzi dessert spoon nesinamoni, ubilise imizuzu emihlanu futhi baphuze umhluzi okuholela for isigamu sehora ngaphambi kokudla (wezipuni afika kwamane). Iyosiza ekudambiseni isimo lula zemizuzu emihlanu massage esiswini, kutuswa ukuba enye kuwukuziphulula esithambile futhi ingcindezi namandla.

Khumbula ukuthi noma iyiphi inkinga kulula ukuvimbela kuka ukuxazulula, ngakho udle kahle futhi njalo, ngaphandle kokulinda ukuba nezinkinga zesisu.