Ufuna ukuzizwa unamandla kakhulu? Ukudla okudlayo kungaba nje ithikithi lokuzwa perkier nsuku zonke.
Ubuchopho bakho nomzimba zidinga zonke ama-macronutrients amathathu (ama-carbohydrate, amafutha, namaprotheni), futhi ukuthola inani elifanele lalezi zakhi kungakunika amandla. Cishe uhhafu ama-calories akho kufanele avela kuma-carbohydrate, cishe amaphesenti angu-30 avela kumafutha namaphesenti angama-20 avela kumaprotheni.
Ngiyazazi ochwepheshe abaningi bokudla okunomsoco baphikisana ngalezo zephesenti, futhi ungathola ukuthi ukhetha ukudla okuncane kunamafutha noma ngaphansi kwe-carbs , kodwa noma kunjalo, udinga wonke ama-macronutrients amathathu.
Ukudla okunomsoco kwandisa amandla akho
Gcina lokho kubhaliswa kwe-macronutrient engqondweni ngokuhlela konke ukudla kwakho kanye nokudla okulula. Ngokufanele, bonke kufanele baqukathe inani lamaprotheni, ama-carbohydrate aqinile , namafutha. Okungcono okwamanje, khetha ukudla okuphelele, noma ukudla okucutshungulwa okwesikhashana esikhundleni sokudla okucutshungulwa kakhulu nemikhiqizo ene-sugars engeziwe. A
Qala ngomthombo wamaprotheni onempilo, engeza izithelo noma imifino (noma ngaphezulu kweyodwa), okusanhlamvu okuphelele nento enamafutha amancane. Isibonelo, ibhulakufesi ingaba yingxenye yembhoshongo egcwele okusanhlamvu nebhotela le-peanut ne-banana. I-toast ne-banana inika ama-carbohydrate aqinile oyidingayo amandla, kanye ne-fiber, nebhotela le-peanut enezela amaprotheni namanye amafutha enempilo.
Ukuze uthole ukudla okuphakathi kwesikhashana, khetha i-yogurt ye-Greek ethengise ama-berries nama nati.
Isidlo singase sibe sandwich yaseTurkey nge ushizi on isinkwa sonke sikakolweni kanye isaladi ngakwesokunene. Ukuze uthole isidlo sakusihlwa, ujabulele ifayela le-saumon nelayisi elibomvu ne-asparagus.
Bheka iphethini? Isidlo ngasinye noma isiphuzo sine-carbohydrate eyinkimbinkimbi, ezinye amaprotheni, namafutha amancane futhi kufaka izithelo noma imifino eyodwa noma ngaphezulu.
Hlangana Nesikhathi Sekudla
Ungase uthole ukuthi ukudla ukudla okufanayo ngezikhathi ezifanayo nsuku zonke kukusiza ukuba ugcine ukudla okunempilo futhi uzizwe unamandla kakhulu ngenxa yokuthi awulambile kakhulu.
Thola iphethini lokudla nsuku zonke elikusebenzelayo. Abanye abantu bathanda ukudla okukhulu okukhulu ngosuku, kodwa mhlawumbe ukudla okuncane okuncane kanye nokudla okuncane okubili noma ezintathu kusebenza kangcono kuwe. Futhi ukudla kwakho akudingeki ukuthi wonke umuntu abe nesayizi efanayo. Mhlawumbe ukhetha isidlo sasekuseni esikhulu nesidlo sakusihlwa esincane, noma mhlawumbe uthanda ibhulakufesi encane, isidla sasekuseni-ekuseni, nesidlo esikhulu semini nesidlo esiphakathi. Kodwa noma yikuphi usayizi wesidlo noma iphethini yokudla oyikhethayo, qiniseka ukuthi uhlala ngaphakathi kwezidingo zakho zekhalori zansuku zonke.
Qaphela Nge-Caffeine No-Alcohol
Ingabe uzizwa sengathi udinga ukuqala nsuku zonke ngomthamo omkhulu we-caffeine? Ngokusekelwe kwinani lezitolo zekhofi engiziqhuba nsuku zonke, ngingazisho lokho okuvamile. Kodwa ingakanani i-caffeine elungile? Ingabe kufanele ulahle inkomishi yakho yasekuseni (noma ezimbili)?
Lutho neze. Omunye noma ezimbili izinkomishi zekhofi zihle, kepha uma uphuza ngaphezu kwalokho, kungase kube yisikhathi sokusika, ikakhulukazi uma i-caffeine ikukhipha i-jittery futhi inomsindo. Shintshela ethini eliluhlaza, eline-caffeine encane kunekhofi, noma uphuze i-caffeine-free herbal teas ntambama nakusihlwa.
Buka ukudla kwakho utshwala uma ujabulela iziphuzo ezidala. Ukuphuza okunye kungase kube kuhle, kodwa ngisho nokuphuza kakhulu utshwala kungaphazamisa ubuthongo, kanti-ke, ukuphuza utshwala obuningi kuyoholela ekuqhumeni nokusa, ekuseni.
Imithombo:
Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.
Isikhungo seNational on Alcohol Abuse and Alcoholism. "Ukulala, Ukulala, Nokusebenzisa Utshwala." http://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm.
USomolin LA, uGrosvenor, MB. "Ukudla okunempilo: Isayensi nezicelo." Uhlelo lwesithathu. I-Wiley Publishing Company, 2013.
UMnyango Wezolimo we-United States noMnyango WezeMpilo NezeMisebenzi YaseMelika. "Izinkombiso Zezinkukhu zabaseMelika, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.