Ungadla Esifanele kwesisindo

Ungadla sizama ukuqeda indlala. Kodwa lokhu kumele kwenziwe ngendlela efanele futhi ukuze kuzuze emzimbeni. Yiziphi Ungadla esifanele kwesisindo ngaphandle kokuyekethisa ukuma kanye nezempilo? Lokhu uzofunda ngokufunda kulesi sihloko.

yokuhlukanisa ukudla

indlela yokudla ehambisana nempilo abaningi bavame esetshenziswa feedings ezincane (izikhathi 5-6 ngosuku) izingxenyana ezincane. Ngaphansi kwalesi simiso, nikeza umzimba akusho balambe futhi musa walala esitolo. Ngakho-ke, lapho kuyinqubo eyenzeka kancane kancane ukuncipha ngaphandle ukucindezeleka emzimbeni.

Uma ngaphezu isidlo esikhulu ukwenza encane Ungadla njalo (cishe izikhathi 3 ngosuku), wena isheshe futhi ukuqeda insalela iyoba kubonakale ohlabayo. Nge ukudla njalo kuthuthukisa umzimba, kulesetayelekile igazi glucose cholesterol egazini.

Isikhathi isidlo. Yeka ukuthi kungcono kanjani ukuba badle futhi ukuthi

isidlo avame ukuhlela phakathi ukudla main noma uma uthola ukuthi balambile, ufuna ukudla. Kodwa ngakho-ke kwenzeka ukuthi umuntu osebenza kanzima futhi ngezinye izikhathi sikhohlwa okungamaphesenti angu-ukudla, kuyoba engadingekile ukusetha uyazikhumbuza, uma kungenzeka e amagajethi (ikhompyutha noma ifoni).

Ungadla njalo Iningi - kwasemini futhi ntambama itiye. Ngakho, okuyisibonelo ukudla reception scheme uma sicabangela snacking:

6: 30-9: 30 - ibhulakufesi eyisisekelo

11:00 - kwasemini

13: 00-14: 00 - kwasemini

15: 30-17: 00 - kwasemini

18: 30-19: 30 - Dinner

21:00 - dinner yesibili

Ngenxa yalokho, kule 6 ukudla inani Imininingwane usuku udle lincane ku 3 olulodwa. Ekuqaleni, kuyoba nzima ukujwayela a umbuso ezinjalo bese usetha ngokwakho. Kodwa kancane kancane kwaba lwezikhathi enjalo kuzoya umkhuba ewusizo futhi akusize ukudla ngendlela efanele. Ungadla ku umsoco ofanele kungasisiza ulahlekelwe isisindo, akudingeki lazy futhi njalo unamathele lokhu umbuso.

Izisekelo esemqoka yokudla:

• Kuyadingeka ukuba zihlanganisa ukudla okune amaprotheni isilwane.
• Sweet (izithelo, uju, shokolethe) kungaba kancane ukuze ungeze ekudleni ekuseni, ngemva nje kwesidlo sasemini - imikhiqizo elungisiwe kuphela.

Kamuva kulesi sihloko, sizoba izinketho eziningana for snacking umsoco.

kwasemini

Sekuyisikhathi eside kungase kutholakale izazi ukuthi uma ungenawo sidla ukudla kwasekuseni, kunobungozi sasivumela eliphezulu kakhulu uma sezidla emini. Leli qiniso kufanele baqaphele labo ufuna ukunciphisa umzimba. Ekuseni i umzimba ngesivinini esikhulu. Ngakho-ke, zonke ukudla kahle kugaywe, futhi iqoqo isisindo esengeziwe ingekho. Ukudla kwasekuseni kufanele kube ezihambisanayo. Lokhu kwenzelwa ukuqinisekisa ukuthi ezinsukwini 3-4 amahora, ungazizwa indlala. Okwesibili ibhulakufesi imenyu kuxhomeke endleleni Friend owawunalo ibhulakufesi okokuqala. Uma kwaba okunama-kilojoule amaningi nokunomsoco, kwanele ukuba adle isithelo. Lokhu kungaba i-apula, isithelo ikiwi, ezisawolintshi. Kodwa ubhanana kanye amagilebhisi edliwayo ngezinye izikhathi kancane kuphela. Ngoba ziqukethe omningi kanye kilojoule. Izithelo kumele ibe fresh and imvelo (akukho nitrate wamakhemikhali nezibulala-zinambuzane). Kuyinsakavukela Ungadla kuthathwe nxenye ezinkulu izithelo noma nedlanzana oqoshiwe, ezingeqi kwezingu-3 ungadla nedlanzana.

Uma unquma badle izithelo ezomisiwe, udinga ukukhumbula ukuthi okuqukethwe kwabo kwama-kilojoule kuyafana ukuthi we izithelo fresh. Ukuze uthole ivolumu wayefisa izithelo ezomisiwe kudingeka uthele amanzi abilayo bese ulinda aze zigcwala. izithelo candied - izithelo omiswe ushukela. Ziyakwazi okunama-kilojoule amaningi izithelo okuningi ezivamile omisiwe. Bayalingana ushukela cishe elicwengiweyo, ngakho njengoba isidlo ku ukudla ngendlela enempilo awacatshangwa. Uma ibhulakufesi kwaba inkomishi yetiye noma ikhofi ke ngesikhathi sekhefu, nawe ungadla into eningi kakhudlwana. Ngokwesibonelo, adle ushizi souffles, omelettes, amaqanda cottage abilisiwe. Ungakwazi udle okusanhlamvu: nokunye okufana nokolweni, i-oats, ibhali.

Inketho Two ibhulakufesi

Ungadla Esifanele kwesisindo kungabandakanya:

• Baked apula ezazigxishwe cottage shizi drizzled uju;
• ipheya, ikiwi izithelo noma amajikijolo (150 g.) ne-yogurt ezingenashukela (100 g.);
• amabhilikosi (100 g.), isicinganani nuts (100 gr.);
• cocktail 100 c. ubisi, 100 gr. nezithelo 50 amagremu. cottage shizi;
• 20 gr. ushokoledi ne-green tea;
• khekhe kokuncinyane lwezinyosi.

ntambama isidlo

Kamuva ngawo lowo isidlo ntambama balindelwe nawe. Uma schedule ayikuvumeli ukuba ekhaya kusenesikhathi, bese ujabulele kusihlwa Ungadla ilungelo emsebenzini ekupheleni kosuku olumatasa. Lokhu kuzokusiza ukuba nomuzwa onamandla indlala, bese bona aphule udle izingxenye ezinkulu. Ukuze isidlo imikhiqizo ezifanele kunazo kukhona yogurt, cottage shizi, iyogathi, kefir. Calcium kuqukethwe kubo, umzimba amuncwa umzimba kangcono ntambama.

Kufanele wazi ukuthi bazogcwalisa imikhiqizo yobisi kudliwe kancane. Kefir kungcono udle ngesipuni.

Ungadla PCB

Izinketho snacking ngokudla ukudla okunempilo:

• ukwatapheya isaladi nge feta (50 gr.);
• zemifino isaladi ne ukwengeza namafutha;
• yogurt (150 g.) nokusanhlamvu isinkwa;
• amakhambi (parsley, dill, isaladi) ushizi yogurt (300 g).
• katamatisi nge ubhontshisi amafutha sunflower (200).

kwakusihlwa 2nd (amahora ama-4 ngaphambi sokulala)

Kufanele kube lula, amaprotheni:

• yogurt noma elibilile ubisi Baked - 200 gr.
• ukuphuza iyogathi ngaphandle ushukela;
• kanzima abilisiwe amaqanda;
• omelet kusuka amaqanda 2.

Isidlo sasemini ebaleka

Akubona bonke abantu bayakwazi udle ngokuphepha. Abaningi benze lokho "ebaleka." Kubalulekile ukukhumbula ukuthi i-ukudla isidlo okungenamsoco uvinjelwe. Ngakho yingozi umzimba wakho ukuma kanye nezempilo. Uma kufanele yokudla okusheshayo ukudla, bese wenze isinqumo sakho esivuna amamiksi okusanhlamvu breads, yogurt, nezithelo nut. Konke carbohydrate kancane. Ngakho ofanele ngisho labo ukudla ukunciphisa umzimba. Kuvumeleke ngisho sinkhwa, kodwa "kwesokudla". On nocezu lwesinkwa esandleni sakho noma corn isinkwa nge elincane endaweni lomchik abilisiwe inyama yenkonyana noma inkukhu webele phezulu kanti ezinye amakhambi fresh.

Snacking emsebenzini. Yini akufanele? Lokho kuyoba usizo ukusebenzisa

Abaningi bajwayele ukuhlela Ungadla emsebenzini amabhisikidi, amaswidi noma ehla evela lezitsha. You azi ukuthi lezi okumnandi, kodwa ukudla okunempilo aqukethe esiningi carbohydrate. Tibangela ekushintshashintsheni namazinga kashukela egazini igazi, okuholela kahle esincishisiwe.

snacking Proper emsebenzini neqhaza emsebenzini eqinile futhi ngempumelelo bokusungula. Ngakho-ke, kufanele ithawula snacking ezimbi bese uzama ukucabanga ngezindlela uthatha nawe. Ukuze kube lula, zikhona iziqukathi esikhethekile ukudla.

Kunconywe njalo ngehora ukwenza amakhefu ezincane itiye. itiye herbal noma oluhlaza kuzosiza akhohlise esiswini, inikeza umuzwa satiety. Kuhle ukuba baphuze amanzi amaningi ukuze kube esihlwabusayo ngaphezulu - ungakwazi ukwengeza kuwo Mint noma ulamula.

Uma ingxenye likhulu kakhulu, umzimba uqala ukugaya kunzima, kokuchitha amandla amaningi. Encishisiwe umsebenzi ubuchopho, kukhona umuzwa ukozela. Khona-ke kahle umsebenzi incipha. Ngakho-ke kuqakathekile ukuthoma, ukudla okuzenzela pre-kuphekwe.

Yikuphi engingakhetha kukho kwesokudla snacking emsebenzini? Manje cabanga ngalokhu:

1. Izithelo (emahhabhula, emabhanana ipheya). Ngokwanele ukuba ahlanze noma ehlanzekile, ziwusizo futhi ezanele zokuthutha.

2. seyogathi nezinye elibilile ubisi umkhiqizo ngaphandle izithasiselo noshukela.

3. izithelo omisiwe (amabhilikosi, asithena, omisiwe, izinsuku), kanye amantongomane (walnuts, cashews, filberts). inhlanganisela enjalo ka okunomsoco futhi ewusizo.

4. Ukudayiswa uvele ukulungele cereal noma izithelo nemigoqo. Kodwa akufanele athole wathumba. Njengoba ziqukethe uyalondoloza.

5. Inani elincane shokolethe ne-green tea kuyoba ngaphezu noma iyiphi imikhiqizo esihlwabusayo.

Umthamo, kuhle,

Ungadla ku umsoco kwesisindo kumele abandakanye khona imifino ekudleni. udle imifino kahle imikhiqizo eminingi. Ngakho-ke, angasetshenziswa njalo ngemva kokudla (kwasemini noma dinner).

Basuke ugxile kahle futhi okungezona nutritive. Ungakwazi ikhasi bese usike pepper isikhencezo ikhukhamba, utamatisi, isithombo. Ngakho ezinoshukela kanye okulula okunempilo ngomumo.

imithetho

Manje sibheke imithetho ezilula ezinempilo:

• Awukwazi kube ezisheshayo;

• ningadli lesikhathi lokusuka;

• Qiniseka ukugcina kwenhlanzeko: ugeze izandla zakho ngaphambi kokudla, noma usebenzise usula ezimanzi;

• Kumele kwesokunxele kuya umsebenzi owawenziwa kukhompyutha, noma ukudla ezimbi bayokwahlulelwa aluthola, kanye nokusebenza izimo kunciphisa;

• kusengaphambili we isidlo Kunconywa ukuba baphuze ingilazi yamanzi okumsulwa, lokhu kuzokusiza ukudla esingaphansi oyisebenzise esiswini esingenalutho.

Ekugcineni, inkampani encane

Efingqa, kuvela ukuthi Ungadla esifanele abantu ukudla isisindo ukulahlekelwa futhi nje silondoloze enempilo - umzuzwana ezidingekayo kule ekudleni. Awakwazi indiva. Kungenjalo kukhona ingozi isisindo somzimba kanye nokwenyuka amafutha. Ungadla emsebenzini - umsebenzi onzima. Kodwa uma ilungelo amise futhi azihlele, konke doable. Ngokulandela nokudla okufanele futhi snacking, usuke okuqinisekisiwe nempilo enhle kanye nenhlalakahle. Sifisela wena ajabule!