Kwakusihlwa Late - kungaba ziyingozi ngempela? ongakhetha Iwusizo dinner sekwephuzile

Bonke labo ukubukela ukubukeka kwabo, nazi ukuthi liyini, ngemva kwamahora angu-eziyisithupha engathandeki kakhulu, ngoba idina ngasekupheleni kubangela kwesisindo. Kodwa cishe wonke abhekane neqiniso lokuthi akuyona njalo bakwazi ukuza ekhaya ngesikhathi, futhi ukupheka ukudla kwakusihlwa ngokuvamile kufanele uchithe isikhathi, okuyinto kuholela ekutheni ekuqaleni kwawo. Okufanele ukwenze kuleli cala? Ingabe kubi kangako lapho kusihlwa, noma namanje abanye imikhiqizo uvunyelwe isidlo ngaphambi kokulala?

Yini isikhathi sedina eyamukelekayo

ngeke kangakanani kamuva idina ngaphandle uma sekuhlungwa elimazayo? Labo bathobele kokubusa "ningadli emva eziyisithupha" futhi ehlupheka ngenxa ke, elinde izindaba ezinhle. Izazi zokudla bathi: hhayi sokusukuma futhi beneme, udinga ukudla 3-4 amahora ngaphambi sokulala. Okusho ukuthi, uma umuntu elala at 12 ezimpondweni, okuyinto okuhlobene nomsebenzi wakhe noma enze imisebenzi yasendlini, kungenzeka ukuba adle emahoreni 8 noma 9.

Ngaphezu kwalokho, njengoba ochwepheshe bathi, uma ufuna ngempela ukuba ulahlekelwe isisindo, umzimba wakho angeke azibulale, isale bengasadli amahora angaphezu kuka-12. Okunjalo ngokuzila ukudla ngezikhathi kungabangela nezilonda e pheshana emathunjini bese yokujama tsi ngesisindo, futhi ngezinye izikhathi ngisho kwalokho yayo. Lesi sakamuva kungenxa yokuthi, isikhathi eside zokuzila, umzimba uphoqelekile ukuba usebenzise nezakhi kwemisipha. Ngakho, ngokushesha nje lapho uthola ukudla, wayihlukumeza kakhulu masinyane iyiguqule ku amafutha.

Ngaphezu kwalokho, ukuhlukumeza yokudla kuholela Ukwehla umzimba, futhi lokhu unobuhlobo ngqo ukuze bakwazi ukunciphisa umzimba noma cha. Ngakho-ke kubaluleke kakhulu ukuba balandele yokudla futhi qiniseka ukuba adle - kuhle 3 amahora ngaphambi sokulala. Kufanele kukhunjulwe ukuthi kusukela idina ngasekupheleni, eyaqala ngesikhathi, ungakwazi kuphela alulame kwenzeka ukuthi izokuba imikhiqizo eyingozi.

Izinketho ngasethunjini ngasekupheleni

Ngemva komsebenzi, lapho ibhulakufesi kwakuba inkomishi yekhofi kanye kwasemini bagel ne itiye, kunzima ukuphika ngokwakho hhayi ukudla eyodla bakhonze amazambane abondiwe meatballs steamed. Futhi kwaba imenyu ezinjalo ngeke kube wusizo kakhulu ukugaya, ngoba siqukethe isitashi kanye amaprotheni, okuyinto okunzima kakhulu ukuvumelanisa nomunye. Yini kubhekwa ekahle isidlo sakusihlwa? Izazi zokudla bagcizelele ukuthi kufanele kube yini engaphezu kuka-20% of kilojoule yansuku zonke.

Yini udla dinner sekwephuzile? Umzimba uqobo ikakhulu abizele lokho imikhiqizo ufuna ukubona phezu plate. Kodwa futhi, ukuze ulondoloze impilo kubaluleke kakhulu ukuba balethe isidumbu kuphela ukuzuza. Ngakho, uma ufuna ngidle ucezu isinkwa ibhotela, kungcono esikhundleni salo ephansi fat ushizi nokusanhlamvu lonke isinkwa, uma isidlo inyama - kuyatuseka ukuthi kwakungakabi Burger okunamafutha noshukela ucezu yenkomo abilisiwe nemifino. Libuye kefir iyasiza noma yogurt, ngoba acidosis acid amagciwane eziqukethwe umkhiqizo, banakekele microflora isisu kanye wamathumbu ukuhlanzwa induduzo.

Dinner kufanele abe ukukhanya ngangokunokwenzeka futhi ngesikhathi esifanayo ngempela ukunconywa, kodwa ngakho ukulala luyoqina futhi ekuseni kungaba ajabule. Kodwa ungakhohlwa ukuthi is hhayi ngaphandle ukuthi ufuna ukuba udle into okunomsoco, kodwa ke kukhona isangweji ne isoseji senqabe kuyoba nzima kakhulu uma uphuza yogurt ephansi fat ngemva komsebenzi onzima wosuku. Kahle kahle, umkhiqizo okhethiwe kumele inhlabamkhosi amahola angu 2-3 ukufunda, ngakho imikhiqizo ezisindayo, ezifana yengulube, ayi futhi inyama okusemathinini, kufanele kugwenywe.

Yini okufanele ibe dinner ngesikhathi Ukudla

kwakusihlwa Late ukudla kufanele kube-kilojoule amaningi, esiphezulu 350 kcal. Yiqiniso, ngeke ibe ucezu lwesinkwa emhlophe namasoseji.

Une imodi yokuthi njalo ebusuku ukuze kube ngasekupheleni ebusuku isidlo? Yini ukuba adle ukuze ngehlise umzimba? Ukuze isisindo akakhulelanga, kuyinto efiselekayo ukuthi isidlo sakusihlwa Yayinesikhwanyana ogxile amaprotheni digestible. Inketho engcono lesidlo sakusihlwa kungaba:

• cottage shizi;
• yogurt;
• yogurt nge okusanhlamvu.

Kepha izithelo - impendulo isobala yombuzo, nawe ungadla kubo ngaphambi kokulala noma cha, alikho. Ngokwesibonelo, abanye izazi zithi izithelo sweet - lubaluleke kakhulu izicubu emzimbeni, futhi ezinye okungukuthi fructose kanye carbohydrate, okungase kubangele ukubukeka okunamafutha ezigcine kusihlwa.

Ukukhonza usayizi ukudla wezokudla kufanele kube hhayi ngaphezulu kuka-250 g, isb ibekwe endaweni beaker. Yiqiniso, ukudla kufanele igcwaliswe ngo amahora 3 ngaphambi ubuthongo okuhleliwe, ukudla ukugaya ngokugcwele futhi ayikwazanga kubangele umuzwa ukusinda esiswini.

Uma abavamile cottage shizi noma inhlanzi abilisiwe engavumelani nawe, ungakwazi ukupheka, isibonelo:

• ithanga Ragout;
• inkukhu iyisitshulu nge amakhowe;
• Easy Inkukhu isaladi nge ukhukhamba;
• hhayi Kwenqatshelwe yini ukuphuza itiye, ikhofi noma ukhokho - into esemqoka ukuthi musa ushukela noma ezinye okokunandisa.

Dinner emva Amazing

ukuqeqeshwa ngokuvamile bagcina nje ngemva eziyisithupha, njengoba ukuzivocavoca ukuqina noma ikakhulukazi abantu bavakashela ngemva komsebenzi. Uma injongo umsebenzi - ukulahlekelwa isisindo, okungcono amahora amabili ngemva kokuzivivinya akanayo njengoba lokuyolula- umzimba isebenzisa amafutha.

Futhi ngalobo busuku kwakungekho sizibona indlala, kungcono ukusebenzisa umthamo ukukhanya (ukudla ozoba 1.5 amahora). Kuyinto efiselekayo ukuthi lezi kwakuyizinsuku imithombo carbohydrate:

• izithelo nge cottage shizi;
• iphalishi nge inani elincane amafutha yemifino;
• izithelo nemifino salads;
• amabhisikidi wholegrain noma isinkwa.

imikhiqizo Heavy ngokuvumelana uhlobo inyama patties noma isoseji isangweji kungcono ukuba angadli, ngoba kubangele ukusinda esiswini zizonciphisa ukuphumelela Amazing. Ngaphezu kwalokho, kufanele adede okunama-kilojoule amaningi amakhekhe nezinye ehla.

Sengibuyele ekhaya, kufanele kube isidlo kancane, emahoreni amabili kamuva. Nokho, ngasekupheleni ebusuku isidlo emva Amazing kufanele kube lula kakhulu. Ngakho, ungakwazi ukudla isibilile yobisi umkhiqizo - ushizi, iyogathi noma kefir - kodwa hhayi ngempela-kilojoule amaningi. Lala embhedeni indlala umuzwa is hhayi Kunconywa, kungenjalo ubuthongo kuyoba ukubuyisa futhi umzimba akanayo isikhathi sokusukuma.

Dinner kuncike hlobo Amazing

Kuqondane ukuthi abesifazane uzama ukwehlisa isisindo, ukuqeqesha kanzima, kodwa namanje akayitholi wayefisa. Kungani lokhu kwakwenzeka? Isinyathelo sokuqala siwukuba ukukhomba injongo umsebenzi. Phela, kukhona labo ukukhuthaza ukukhula yemisipha, bese kuba khona labo ukuthi ukugxila kwesisindo.

Indima idina zokuqala kubalulekile, ngoba uma ufuna ukwakha kwemisipha, adle kangcono ngowokuqala 20 amaminithi ngemva kokuhamba ekamelweni, futhi kufanele kube imikhiqizo amaprotheni (amaqanda, inyama, ushizi). Lapho amandla uya ngale ndlela, ukwehla elibukhali isisindo ayikwazi waphawula, njengoba mass amafutha sizobuyiselwange imisipha, okuyizinto ngoyisiwula kusinda kakhulu.

Uma ukuqeqeshwa igxile kuphela kwesisindo kanye dinner siqukethe kuphela imifino ephansi fat avalele noma inyama nemikhiqizo, isisindo ukunciphisa ngeke bathathe isikhathi eside.

Akufanele yini ngenze weqa idina

Iningi labesifazane ekuphishekeleni figure enhle ukungatholi babe. Esikhundleni kwakusihlwa, bakwazi ukuphuza itiye noma, kanti okubi, yogurt. Ewusizo uma onjalo ukudla esikhundleni futhi kwenzekani kuye uma umzimba ulambile?

Ososayensi bathi ukuqedwa dinner, isimiso, akunjalo obumangalisayo, kwaba njengokungathi nje kweminyaka emkhatsini ukudla kwakungelona amahora angaphezu kuka-12. Uma ibhulakufesi ngemva esidlweni sokugcina kuyofika ngokusebenzisa amahora 13-14, izinga lokugayeka kokudla emzimbeni wehlisa ijubane, ngaphezu, angase abe nezinkinga ekugayeni ukudla esiswini.

Ukulahlekelwa isisindo kufanele sikhumbule ukuthi umonakalo kusuka idina kungaba, kuphela uma umuntu ozodla eziningi okune-calorie, uma idliwe 100 g ephansi fat cottage shizi, umzimba ke uyozuza kuphela.

kwakusihlwa Late: uma kangaka ezimbi ngempela?

Indoda ehlezi ekudleni noma cha, kufanele ukhumbule ukuthi kungaba khona umonakalo omkhulu kusukela dinner sekwephuzile. Lokhu kwenzeka uma luye lwaba luningi kakhulu futhi kwanelise, isibonelo, ngemva edilini kusihlwa. Nokho, uma usuphelile namahora amathathu ngaphambi sokulala, lutho ezimbi kuzokwenzeka.

Kodwa lapho unikezwa emva kokudla bawa ngokushesha elele, zonke izinqubo emzimbeni ukubambezela, kuhlanganise izinqubo of kokudla esiswini. Ngenxa yalokho, ukudla imisiwe esiswini, elula-ke. Ngaphezu kwalokho, izakhi uyophinde ohlala kuyo, futhi igazi kakade lithole imikhiqizo kwamazinyo, ushevu umzimba. Ngenxa yalokho, ekuseni umuntu iphatheka kabi, mhlawumbe ngisho izimpawu ubuthi.

Kufanele kukhunjulwe ukuthi kwaba kusihlwa hormone insulin matasa, ngakho konke kudliwa ngaphambi kokulala liphenduka amafutha, okuyinto hhayi kuphela usongo isisindo okweqile, kodwa futhi kungenzeka izinkinga izinhlelo eziphathelene nenhliziyo endocrine.

Imithetho eyisisekelo idina ngasekupheleni

Ukuzizwa okukhulu futhi ubukeka umuhle, isidlo sakusihlwa kumele kwenziwe kule mithetho:

1. Ukudla kufanele kube kungakapheli amahora amathathu ngaphambi sokulala.
2. Ngemva kokudla, musa ukusheshe ngokushesha walala kusofa, njengoba i-nokwenziwa oluphelele ukudla badinga umsebenzi ukukhanya ngokomzimba.
3. Kusukela etafuleni kubalulekile ukuba ngivuke kancane elambile.
4. Portia kufanele kube hhayi ningi than ingilazi.
5. Dinner kufanele kube ukukhanya, ngakho-ke kungcono kakhulu ukwenza okwehla esiphundu.

Kuthiwani uma kunguwe dinner isikhathi futhi akuyona efiselekayo

Ngokuvamile lokhu kwenzeka lapho isidlo santambama kwaba eqotho kakhulu, noma abantu nje badla ezingaphezu kuka esasikudinga. Ngezinye kathathu ngelanga eyodla kufanele akhawunti-25% umthamo wansuku zonke ukudla kwasekuseni - 35%, ukuze kulungiselelwe ukudla kwasemini - 40%. Kunoma ikuphi, ukuze kamuva ngesikhathi sokulala akuyona bahlushwe indlala, kufanele wenze Smoothies-kilojoule amaningi.

It ingalungiswa kusuka imikhiqizo elibilile ubisi, izithelo nemifino nge blender. Ngakho, kungenzeka ukuba sihlanganise cottage shizi, ubisi ibhilikotsi noma banana, strawberry noshizi. Ukuphuza kwaba lula futhi cool, okuyinto ebaluleke ngesikhathi ukushisa, ungakwazi ukwengeza ice kuso.

Kanjani hhayi ukudla ebusuku

Kaningi ebusuku umuzwa okukhathazayo indlala, ngisho nangemva sedina isandla uya imbala. Ezimweni ezinjalo, kungcono ukuphuza itiye herbal ulamula, okungcono ashisayo, ngoba kudala inkohliso ukugcwaliswa.

Iziphazamiso kusukela ecabanga ukudla kubhavu ashisayo, okungase uphumule kakhulu ukuthi ngemva nje ufuna ukulala. Usizo Good kanye ukuxubha amazinyo akho ebusuku wokuxubha nge Mint.