Kungenzeka ukuthi uzwile ukuthi ukudla kwasekuseni kungukudla okubaluleke kakhulu kosuku. Kodwa ama-smart dieters amaningi aphumula ibhulakufesi ngokulahlekelwa kwesisindo esisheshayo. Iqiniso. Kwabanye abantu, ukungadli ukudla kwasekuseni empeleni kuyindlela engcono yokunciphisa. Kodwa le nkohliso ayisebenzi kuwo wonke umuntu. Uhlelo oluhle kakhulu lokusasa kwasekuseni kuwe luncike ekukhethweni kokudla kwakho, isimiso sakho, kanye nesiphakamiso sakho sokudla usuku lonke.
I-Downside Yokudlulela I-Breakfast Breakfast
Ukweqa isidlo sakusasa kungase kusho ukuthi ulahlekelwa ezinye izinzuzo ezibalulekile zokulahlekelwa isisindo. Abacwaningi bathole ukuthi abantu abalahlekelwa isisindo futhi baligcine ngokujwayelekile labo bantu badla kwasekuseni okunempilo . Ukudla kwasekuseni kungakusiza ulahlekelwe isisindo ngezindlela ezimbalwa ezahlukene.
- Ukudla kwasekuseni okulawulwa ngekhalori kungasiza ekunqandeni ukulangazelela kokusa. Lezi zifiso zingase ziholele ekubhakeni kokudla okungenampilo uma ukudla okuwukuphela kwezinto ezikhona kungukudla okungekho khalori okungenamsoco kusuka kwimishini yokuthengisa noma ukudla okusheshayo kokudla .
- Ukudla kwasekuseni okuthobekile nokudla okuncane usuku lonke kungasiza ekuqiniseni ukulawula ingxenye . Uma uhlala unelisekile usuku lonke, unciphisa amathuba okuba udle isidlo sakusihlwa ngemva kokudla kwasemini noma isidlo sakusihlwa ukuze wenze ukungabi khona kwamakhalori.
- Ukudla kwasekuseni okunempilo kanye neprotheyini ephilile nokudla okunomusa okuphelele kuyokusiza ukuba uzizwe ugcwele futhi ukhululekile usuku lonke.
- Ukudla kwasekuseni kungathuthukisa ukusebenza ngesikhathi sokusebenza ekuseni noma ekuseni.
Ngenxa yalezi zizathu, i-Academy of Nutrition and Dietetics incoma ukuthi uhlukanise ukudla kwakho kwansuku zonke kokudla okuyisine noma emihlanu noma ukudla okulula ngosuku ngalunye okubandakanya kwasekuseni. Kodwa-ke, abayithathi isikhundla sokudla kwasekuseni kubaluleke kakhulu kunanoma yisiphi esinye isidlo sosuku.
Kungani ukuhamba ngesidlo sasekuseni kungakhuphula ukulahlekelwa kwesisindo
Ukudla kwasekuseni kungaba kuhle ekudleni kwakho. Kodwa isidlo sasekuseni asibanga ukulahlekelwa isisindo. Ngakho kwabanye abantu, ukweqa ibhulakufesi kusebenza kangcono. Ukushushuluza ibhulakufesi kukuvumela ukuthi ulondoloze ama-calories akho kamuva ngosuku. Kwezinye ze-dieters, lokhu kusho ukuthi badla amakholori ambalwa kulo lonke usuku futhi banciphise isisindo.
Ngakho ukweqa ukudla kwasekuseni kuthinta umzimba wakho? Cishe cha. Ezinye izazi zokulahlekelwa isisindo zazivame ukusho ukuthi ukweqa ibhulakufesi kungabangela ukuba umzimba wakho wehle kakhulu. Kodwa leyo nganekwane iye yaxoshwa. Ucwaningo oluthile lubonise ukuthi ukweqa ibhulakufesi kunomthelela kunani lamakhilomitha oshisa kulo lonke usuku.
Kungcono Ukudlula noma Ukudla Ikusasa?
Ngakho-ke kufanele uvuke isidlo sakusasa noma kufanele usuke ukweqa ibhulakufesi ukuze unciphise phansi? Impendulo ixhomeke endleleni yakho yokuphila kanye nezintandokazi zakho.
Uma weqa ibhulakufesi bese uzithola emshini ovotayo udla ukudla okungenamsoco ekuseni ekuseni, bese udla ukudla kwasekuseni kungase kube ngcono kuwe. Kodwa uma uzama ukusika amakholori ukuze ulahlekelwe isisindo kanye nesidlo sasekuseni akubalulekile kuwe, bese ukweqa ibhulakufesi kungase kusebenze. Ungakwazi ukudla isidlo esinamaprotheni enempilo futhi uhlale unelisekile kuze kube semini.
Noma ngabe iyiphi indlela oyikhethayo, kubalulekile ukugcina okulindelekile ekuhloleni. Uma udla ukudla kwasekuseni ukuze ulahlekelwe isisindo, khona-ke udinga ukuqapha ingxenye yamasayizi bese ugcina inani lakho lekhalori lasekuseni ku isheke . Futhi uma weqa ibhulakufesi ukuze ulahlekelwe isisindo, awukwazi ukudla isidlo sasemini noma isikhathi sokudla ukuze uthole isinxephezelo. Ekugcineni, inani eliphelele lamakholori odlayo okubalulekile-hhayi ukudla okudliwe kuwo.
Imithombo:
UDavid J. Clayton, uDavid J. Stensel, Lewis J. James "Umphumela wokudla kwasekuseni ukungenwa kwesifiso sokudla, umzimba, i-acylated ghrelin ne-GLP-17-36 ngesikhathi sokuphumula nokuzivocavoca Journal of Nutrition July 11, 2015.
UMcCrory MA, uCampbell WW. "Imiphumela yokudla imvamisa, ukudlala, nokudla kwasekuseni ukweqa umthethonqubo wezamandla: Ukubukwa komhlangano." Journal of Nutrition, January 14, 2011.
I-American Dietetic Association. "Isikhundla se-American Dietetic Association: Weight Management." February 2009.
Paul M La Bounty, uBill I Campbell, et al. "Isikhundla seNhlangano Yomhlaba Wonke Yezemidlalo Ukudla okunomsoco: imvamisa yokudla." I- Journal ye-International Society of Sports Nutrition March 16, 2011.
Ukufunda: Ukudla nokuzivocavoca. Nancy Clark, MS, RD November 3, 2012. Isikhungo Sezokwelapha sase-Woodwinds, Woodbury, MN