Kanjani ukulinganisela amandla?

Isikhathi sethu libhekene hhayi nje ngenxa yezinkulumo fabulous entuthukweni yezobuchwepheshe, kodwa ngesikhathi esifanayo kanye iziyaluyalu mass lokho akuzange kuyinsakavukela ngoba umuntu ovamile. Baphi nezinkinga nge ukukhuluphala ngokweqile, ephula izitho zangaphakathi, ukukhathala okungamahlalakhona? Abaningi babonakala, kungakhathaliseki ukuthi kuyinto engasho lutho, ngenxa yokudla engafanele. Kanjani ukulinganisela amandla?

Nquma ukuthi iyiphi kungaba isilinganiso ekahle izithako kuba ngempela lukhuni for you. Umuntu ngamunye ethile: imizimba, yokuphila, yobudala, isisindo, njll Nokho, ngaphakathi kwemingcele ethile, ukudla ukudla okunomsoco nakanjani kungenzeka. Ingabe-ke ungakwazi nasezinganeni ngokwakho. Kubalulekile ukwazi ukulinganisela okufanele umsoco ekudleni. I share wamaprotheni kufanele akhawunti cishe 30-35% of the imenyu nsuku zonke, ama-carbohydrate - 35-40%, fat - 25-30%. Lokhu esele kuyadingeka uzame ukulondoloza.

Ngaphezu kwalokho ke kubaluleke kakhulu ukuthi olinganiselayo Ukudla (amaprotheni, amafutha, carbohydrate) ngokuya iphesenti lezi zitho, ayibalulekile sakugcina nokulandela ukudla. Kubalulekile izingxenye olulodwa engemikhulu. Kulokhu, lapho kumele okungenani kahlanu ngosuku. Khona-ke ngeke uzizwe indlala, umzimba izinqubo oyokwenziwa ngokushesha okungaka.

Njalo ekuseni kumele uqale ngokudla kwasekuseni umnyuziki eqotho. Ukuqikelela ekudleni, kukhona kudingeka cishe ngokushesha emva uvuka. Ngalesi sikhathi umzimba udinga amandla amasha. Uma ningathuli ngaye ukudla, ahambe ke njengesici esibangela ukucindezeleka futhi uqale ekuvimbeleni umzimba futhi buthelela "ukuphila izinqolobane" ngesimo amafutha. Lokhu kubathinta kabi impilo kanye sibalo. lesikahle for kwasekuseni - oatmeal. Ngo okusanhlamvu aqukethe carbohydrate ayinkimbinkimbi namavithamini yeqembu B. Dinner, kunalokho, akufanele kube ezihambisanayo. Kusihlwa, umzimba kubambezela.

Ukuze ulinganisele amandla ngoba aqukethe amaprotheni amaningi, kubalulekile ukuba adle inyama (mhlawumbe ephansi fat inyama yenkonyana, yenkukhu) nenhlanzi. amafutha enempilo kakhulu ezitholakala izinhlanzi. Imayonnaise, nososo, kusaladi, imajarini gravies kufanele uyekwe. Futhi ungakhohlwa mayelana nemikhiqizo yobisi - yogurt, cottage shizi, yogurt, njll

Ngilusizo ukusebenzisa okuningi njengoba ukudla kungenzeka ophezulu fibre. Lezi zihlanganisa irayisi elinsundu, wonke-okusanhlamvu nesinkwa, imifino kakhulu, ama-raspberry, asithena, amantongomane, amabhilikosi omisiwe kanye nabanye. A ukudla kahle kusetshenzwe kungcono kudliwa ngesilinganiso esincane (ehla, isinkwa esimhlophe, pasta, irayisi elimhlophe).

Ukwenza kube lula ukuze unamathele le mithetho, ungakha Ukudla esibandakanya ukudla okunempilo ngeviki. On i suku isilinganiso umuntu udinga 2200 kcal. Lesi sibalo kufanele silungise ikhumbula izici zomzimba wakho yokuphila (ezihambayo noma cha). Ngokusho Ithebula ikhalori Kulula ukubala malini ohlela kudle amandla emini. Sample imenyu ingase ibukeke.

1-nokudla kwasekuseni:

1. Oatmeal ngaphandle uwoyela.
2. Iqanda abilisiwe (elilodwa).
3. Vegetable isaladi.
4. Tea ne-ginger.

ibhulakufesi 2nd:

1. Persimmon.
2. Apple.
3. Tea.
4. Crunches.

kwasemini:

1. Fish (eziyikhulu amagremu).
2. Imifino.
3. Tea nesinamoni.
4. inyama abilisiwe.

isidlo:

1. Nuts.
2. Amanzi.
3. Ephansi fat yogurt.
4. juice emhlophe.
5. Khlebtsov eziningana.

kwakusihlwa:

1. Ushizi ngaphandle isinkwa.
2. Cottage shizi (ephansi fat).
3. Seyogathi nesinamoni.
4. Utamatisi juice.
5. Izithelo.