Ukunakwa abafisa ukuba ulahlekelwe isisindo: Le mikhiqizo ngcono umuzwa yindlala!

Ngezinye izikhathi sizungezwe ukucindezeleka futhi ufinyelela ngoba ukudla okungenamsoco. Zagijima ngokushesha ukukhulisa amazinga kashukela futhi ingozi emzimbeni wakho. Ngaphezu kwalokho, babhebhethekise umuzwa indlala, ukuze ngenxa kakhulu uma sezidla futhi ikhula ngesisindo. Uma ufuna ukunciphisa umzimba, kufanele simazi ngale mikhiqizo. Kufanele siqaphele!

ushizi

Abantu eziphila othambekele ukuphendula positive obisi. Ushizi - ubisi kanzulu, ukuze umphumela sinamandla ikakhulukazi. Lihambisana ushizi okunamafutha aphezulu, nosawoti etholwe umkhiqizo ekhangayo kakhulu. Kulapho udla, kulapho ufuna, nemvelo esingokwemvelo ngakho.

juice

Juice and juice ekudleni kuthandwa kakhulu, kodwa akulona umkhiqizo ewusizo kakhulu. Esikhathini ukukhiqizwa lokhu isiphuzo izithelo ulahlekelwa amafutha jikisa ushukela ketshezi, okwandisa izinga likashukela egazini. Ngenxa yalokho-ke uvuka elambile kakhulu. Ucwaningo luye lwabonisa ukuthi umzimba akuyona ayegcwele ijusi ungcono ukudla okuqinile. Kungcono ukuba udle kakhulu izithelo nemifino eminingi, uphuze amanzi plain.

Ephansi fat yogurt

Seyogathi kuhle empilweni, kodwa kubalulekile ukuba ukhethe kahle. Uma kuwukuthi ongaphakeme emafutheni, kule yogurt kungaba ushukela okuningi, ngenxa yalokho ofuna udle masinyane. Kungcono ukuba yogurt ngesiGreki, equkethe amaningi. Vele ungeze izithelo ezisanda kukhiwa noma amajikijolo kuwo.

iqanda omhlophe

Uma udle kuphela amaqanda qanda, ungakwazi ngokushesha uzwa indlala. Naphezu kweqiniso lokuthi amaprotheni amaningi e amaprotheni, amafutha, amavithamini namaminerali eziqukethwe isikhuphasha. Lawa izakhi ezidingekayo ogcwele futhi ekukhiqizweni kwama-hormone. Uma udle wonke amaqanda, kungcono kakhulu.

Ephansi fat kusaladi

Uma uthenga ephansi fat, ucabanga wenzani ungumuntu omuhle, kodwa akuyona. Ephansi fat kusaladi zigcwele usawoti kanye noshukela, ngenxa udla ezingasho. Lapho isaladi iphelile, ufuna adle okunye, futhi ukuhluka akuyona umphumela kangcono emzimbeni wakho.

Imikhiqizo negama 'uphilile "

Abantu bavame ukucabanga ukuthi ukudla okuningi uma bekholwa ukuthi iphila. INgxenye mkhulu, unganakile wena uHlelo ngokwakho ukusetshenziswa ukudla okunjalo. Kulokhu, umkhiqizo kungase kungabi ngakho ewusizo, ngakho ukufunda amalebuli ngokucophelela.

ushukela

Ushukela nemikhiqizo yalo ziyalutha ngoba umzimba ukhiqiza Dopamine. Man unganakile uzama ukudla okunoshukela ukuze usinde. Noma kunjalo, ukwencika kuyinkinga impilo omkhulu, ngaphandle ushukela unika satiety noma izakhi.

wokudla Amabha

Cereal Amabha aqukethe eningi ushukela namafutha, ngenkathi they fanele nhlobo amaprotheni. Yiqiniso, banayo kilojoule abangaphansi kuka-avamile ukudla, futhi satiety kodwa ungatholi. Lokhu akulona isidlo eyokusiza.

isoso

Cabanga kabili ngaphambi ukuchelela ukudla yakho le sauce. I isoso nezinye nososo eziningi zinamagama corn isiraphu. Ngenxa yalokhu isoso kuyinto isifiso yanda. Ngaphezu kwalokho, lo isiraphu ushukela ithiya ukukhiqizwa kwe-leptin, esihlinzeka umuzwa satiety. Ngenxa yalokho, awuboni ukuthi kakade badla.

Muffin

Uma wake kudliwa ikhekhe, khona-ke cishe kungaba uphawule ukuthi ufuna ukuba udle kakhulu. I-dessert kilojoule amaningi kakhulu, okuyinto anikezwa ngokugcwele ushukela. Ngokushesha kugaywe, futhi ufuna ukuba udle kakhulu.

Ushukela ibhulakufesi okusanhlamvu

Ngo ishq eziningi okunoshukela kungekho fibre, akukho amaprotheni, futhi ngenxa yokuthi lezi izakhi kubalulekile kuwe ekuseni, ukuze izinga likashukela egazini kwaba uzinze. Ukuhlanganisa ushukela wokudla ubisi yesikimu, ukuthi ungavumeli umzimba ukuze uthole ngokwanele. Khetha okusanhlamvu okusezingeni eliphezulu in fibre, gwema fat noma amaprotheni.

okusanhlamvu kusetshenzwe

Isinkwa esimhlophe noma amakhukhi elingenalo fibre, esinikela satiety. Ngenxa yalokho, ukudla okunjalo udla kalula. Kuyaqondakala ukuthi nithanda isinkwa, nje zama ukukhetha okukhethwa kukho nge okusanhlamvu lonke.

Ungadla okunosawoti

Awukwazi nje pick up udle crackers okunosawoti. imikhiqizo enjalo aqukethe omningi futhi akukho fat amaprotheni. I okusezingeni eliphezulu angaphezulu aqukethe usawoti ongaba kuholela amanzi emzimbeni, ngenxa yalokho, yini udla kakhulu. Ngaphezu kwalokho, kusukela ukudla kuphakamisa amazinga kashukela egazini. Salt kuthinta nokukhiqizwa kwamangqamuzana Dopamine, okubangela lokujabulela injabulo, ngakho ufuna ukuba udle kakhulu nokuningi.

okokunandisa yokufakelwa

Kukhona imikhiqizo, okuyinto ngokuvamile kufanele kugwenywe. Uma abanayo ushukela njalo, akusho ukuthi kukhona izindleko. landela njalo ilebula. okokunandisa yokufakelwa kuholele yokuthi umzimba wakho ecabanga ukuthi ukudla okunoshukela. Khona-ke isidumbu sakhe awutholi futhi unxanela for kophudingi buqina.

ukudla Chinese

Uma ucabanga ukuthi ngemva isobho Chinese, ufuna ukuba udle kakhulu, awazi zibheda. AmaShayina zivame ukungezwa ukudla glutamate, esetshenziswa njengendawo sithuthukisi ukunambitheka isobho, inyama kanye neminye imikhiqizo. Ucwaningo luye lwabonisa ukuthi amakhemikhali kungandisa kakhulu iphango.

sesobho

Nokho, Isobho kungaba wusizo kakhulu kwesisindo, lokhu kwenzeka kuphela kulabo ukuthi ukupheka kusuka ekuqaleni. Uma uthenga isobho kusukela lulwimi siphelile, kuzoba usawoti omningi. Lokhu kuyoholela ekubeni umlutha wezithombe, futhi uzofuna ezingasho.

ushingamu

Baningi abantu ehlezi ekudleni, baqala ungahlafuni ukuphazamisa kusuka imicabango ukudla. Ngeshwa, lesi senzo akavamile ukusebenza. Ukuhlafuna kwenza umzimba wakho ucabanga ukuthi niyadla, kungani ukhiqiza juice esiswini. Ukudla ungatholi, ukuze esiswini ungaqala ukulimaza, ngaphandle, ufuna ukuba udle kakhulu.

Imikhiqizo ngamafutha ongaphakeme

Abaningi ukudla ezibangela indlala, nje kakhulu kusetshenzwe futhi ingenazo zonke izinzuzo fibre. Kungani fibre kubaluleke kangaka? Ngenxa kuyilokho siyehla imikhiqizo ngokweqile futhi uthola izakhi zomzimba kusukela egazini labo. Uma umkhiqizo fat kancane, ngokushesha sidlula isisu kubangela ukwenyuka kwamazinga insulini. Insulin ikhiqizwa phakathi kwenqubo yokugaya ukudla, it ususa ushukela egazini. Uma udle ukudla ezibangela ukukhiqizwa insulin, ufuna ukuba udle kakhulu.

Bagels futhi croissants

Le mikhiqizo encane, kodwa zikuvumela ukuba adle, kodwa zenziwa ngofulawa elimhlophe kanye noshukela. Akukho fibre futhi akukho izakhamzimba. Ngenxa yalokho, ushukela egazini lunyuka ngokushesha, bese ewela.

izithelo smoothies

Uma uvame ukwenza Smoothies kusuka izithelo, sibalo yakho okungenzeka bahlukunyezwe, ngoba Liphuza, fructose aminyene. Ngenxa liyaphuma okusheshayo e ushukela egazini, bese uwela, futhi lokhu ongenza iphango.

utshwala

Nokho, Yebo, akusiwona ukudla, kumele ukhumbule ukuthi ngemva kokuphuza inyuka ngokushesha indlala. Lapho umzimba usebenza deducing utshwala, echitha glycogen - into eza ziqhamuka carbohydrate. Lapho uphuza okuningi, ufuna carbohydrate ukudla okuningi. Ngemva utshwala ukulawula buthaka, futhi ungakhethi imikhiqizo engcono.

ukudla okusheshayo

Zama ukuhlala kude kulesi sidlo: it has a lot of Nezivimbelakuvunda, amafutha trans, usawoti. ejenti okunjalo ukuphazamisa ukukhiqizwa elihlobene ne lokujabulela hormone indlala, futhi ingqondo iyeke ukuqaphela ukugcwaliswa.

Imikhiqizo kulula udla

Ukudla kubangela ukudla okwengeziwe. Uma abantu abathile zivame ukudla okuningi ukudla okunothe kilojoule, ubuchopho bakho Ufika esetshenziswa futhi ukuthola kunzima ukuyeka.

donuts

Donuts aqukethe omkhulu kakhulu ushukela engatheli kuhle emzimbeni wakho. Uzizwe uphethwe yindlala ngokushesha ngemva kokudla - angasondeli le dessert.

Azithathi kudla lengikutsandzako

Uma ufuna ukudla ushokoledi, ungazami ukudla ephansi fat mpunga. It kuphela ongenza elambile, ngakho kungcono nje adle ingxenye encane, kodwa ezijabulisa ngempela.