Isidlo kade - nokuba ngenene ziyingozi? iinketho luncedo isidlo emva kwexesha

Bonke abo ukubukela inkangeleko yabo, uyazi yintoni na, emva kweeyure ezintandathu ayinqweneleki kakhulu, ukususela isidlo kade ibangela inzuzo weight. Kodwa phantse bonke ayamkele into yokuba kusoloko aninako ukuza ekhaya ngexesha, yaye dinner zokupheka badla ngokuba bachithe ixesha, nto leyo ugqithayo ngakumbi ekuqaleni kwayo. Kufuneka wenze ntoni kule meko? Ngaba kubi ngoko ngokuhlwa, okanye kusekho ezinye iimveliso zavunywa izimuncumuncu phambi kokuba ulale?

Liliphi ixesha isidlo elamkelekileyo

Kuya kuqwalaselwa kangakanani kamva isidlo ingozi? Abo bahambisane lulawulo "abadli emva ezintandathu" esiva ubunzima ngenxa kulo, elindele ukuba iindaba ezilungileyo. Zokudla bathi: hayi ukubuyisa kwaye uzive okulungileyo, kufuneka ukuba udle iiyure 3-4 phambi lokulala. Oko kukuthi, ukuba umntu uya kulala ngentsimbi 12, nto leyo ezinxulumene nomsebenzi wakhe okanye ukwenza imisebenzi yekhaya, kusenokwenzeka ukuba aye komulela kwiiyure 8 okanye 9.

Ukongeza, njengoko iingcali zithi, ukuba ngokwenene ufuna ukwehlisa umzimba, umzimba wakho awukwazi yindlala, zimshiya kungekho ukutya ngaphezu kweeyure ezingama-12. Ezo ukudla uveza kunokukhokelela ukudumba kwisiqwenga zesisu mihla le nangenxa yokudodobala ubunzima, kwaye maxa wambi nkqu Ngaphezu kwayo. Le yokugqibela kungenxa yokuba, ngokuba ixesha elide lokuzila, umzimba onyanzelwayo ukuba ukusebenzisa nezakhi esihlunwini. Ngoko ke, kamsinya nje ifumene ukutya, ngoko nangoko iyiguqule ibe ngamanqatha.

Ukongeza, nokuhluthwa ekutyeni kukhokelela ukwehla metabolic, yaye oku ubudlelwane ngqo ukuba sikwazi ukunciphisa umzimba okanye hayi. Ngoko ke kubaluleke kakhulu ukuba balandele yokudla uze uqiniseke ukuba isidlo - ngokuyinene Iiyure ezi-3 phambi kokuba lokulala. Kufuneka kukhunjulwe ukuba ukususela isidlo kade, ezenzeka ngexesha, unako kwakhona kuphela xa kuthe ukuba liya kuba iimveliso eziyingozi.

Iinketho ukuba isidlo emva kwexesha

Emva emsebenzini, apho sakusasa kwakuba ikomityi yekofu nesidlo bagel kunye yeti, kunzima ukukhanyela wena ukuba nidle isidlo kukulungiselela yeetapile ezicujiweyo kunye meatballs iyabiliswa. Kwaye ke ngeke ibe menu enjalo luncedo kakhulu ukwetyisa, kuba iqulathe wesitatshi kunye neprothini, apho kunzima kakhulu ukuze ukubalelana kunye nabanye. Yintoni kugqalwa ilungele isidlo sangokuhlwa? Zokudla Basenokuthi kufuneka ungabi ngaphezu kwe-20% lweekhalori ngemihla.

Yintoni nidle isidlo emva kwexesha? Eziphilayo ngokwawo ikakhulu sithi makubekho oko iimveliso ufuna ukubona kwi nembasa. kwakhona ke, ukwenzela ukuba sempilweni kubaluleke kakhulu, ukuba eze umzimba lokuzuza kuphela. Ngoko ke, ukuba ufuna ukuze ndidle iqhekeza iqebengwana ngamasi, kungcono ukuba esikhundleni sako ezisezantsi ngamanqatha sisi yonke ingqolowa isonka, ukuba ukutya inyama - libona kuyimfuneko ukuba akukho burger kutyetyiswa kunye isiziba yenkomo ebilisiweyo kunye nemifuno. Kwakhona kefir iluncedo kakhulu okanye iyogurt, kuba iintsholongwane acid lactic eziqulethwe kwimveliso, ukuphatha microflora esiswini namathumbu yokuhlanjululwa intuthuzelo.

Dinner kufuneka njengokukhanya kangangoko kunokwenzeka kwaye ngaxeshanye kakhulu esimnandi, kodwa ke ulale uya kuduma, yaye kusasa bekuya kuba isimo esihle. Kodwa musa ukulibala ukuba akukho olungafakwanga ukuba ufuna ukutya into okunesondlo ngakumbi, kodwa ke kukho isonka ne sausage akwavuma kuya kuba nzima kakhulu ukuba usela iyogurt eliphantsi-amanqatha emva komsebenzi onzima wolo suku. Ngokusesikweni, imveliso ekhethiweyo kufuneka sikwetyise malunga 2-3 iiyure, ngoko imveliso enzima, efana yehagu, ayi kunye nenyama ezinkonxiweyo nezingankonxwanga, kufuneka kuphetshwe.

kufuneka ibe yintoni isidlo sasemini, ngexesha lokudla

isidlo ebusuku ukutya kufuneka ephantsi-osidingayo, ubuninzi 350 kcal. Oku, Kakade, ngeke iqhekeza lesonka emhlophe kunye nesoseji.

Kufuneka indlela yokuba wonke ebusuku ukuba okulula kade ebusuku? Yintoni ukuba adle ukuba unciphise umzimba? Ezibunzima akazange akhule, kungakuhle ukuba isidlo sangokuhlwa yayiquka lusa lwa iiprotheni ukutya. Eyona ndlela ilungileyo isidlo sangokuhlwa kungaba:

• cottage samasi;
• iyogurt;
• iyogurt kunye nokutya okuziinkozo.

Njengoko ngokuba isiqhamo - impendulo engagungqiyo lo mbuzo, udle phambi kokuba ulale okanye hayi kubo, ayikho. Ngokomzekelo, amanye zokudla bathi iziqhamo emnandi - lubaluleke inwebu emzimbeni, kwaye enye into fructose kunye carbohydrate, nto leyo engabangela yimbonakalo iidiphozithi ngamanqatha ngokuhlwa.

Ukukhonza ubungakanani isidlo zokutya kufuneka ungabi ngaphezu kwe-250 g, ngamanye ibekwe kwitoti. Kakade ke, isidlo kufuneka igqitywe kwiiyure ezi-3 phambi kokuba ulale amaxesha, ukutya ukugaya ngokupheleleyo kwaye ayikwazanga kunokubangela imvakalelo ubunzima esiswini.

Ukuba isonka samasi cottage oqhelekileyo okanye intlanzi ebilisiweyo ungayithandi, unako ukupheka, umzekelo:

• ithanga ragout;
• chicken yathamba kunye anika;
• Easy Chicken isaladi yemixoxozi;
• akukho Akuvunyelwe ukusela iti, ikofu okanye ekoko - eyona nto iphambili ukuba asongezi iswekile okanye ezinye sweeteners.

Dinner emva Amazing

uqeqesho badla nje emva ezintandathu, njengoko zokwenza umthambo imfanelo okanye kakhulu abantu batyelele emva komsebenzi. Ukuba injongo yalo msebenzi - ukwehla kobunzima, ekukhethwa ukuba iiyure ezimbini emva kokuba umthambo luthi awunayo njengoko achache umzimba isebenzisa ngamanqatha.

Kwaye ngobo busuku kwakungekho ndlela kakhulu yindlala, kungcono ukusebenzisa okulula ukukhanya (isidlo eziya kubanjwa iiyure 1.5). Kunqweneleka ukuba le mithombo carbohydrate:

• iziqhamo cottage samasi;
• isidudu kunye imali encinane yeoli emifuno;
• salads iziqhamo kunye nemifuno;
• neebhiskithi wholegrain okanye isonka.

izinto ezinzima njengoko uhlobo patties inyama okanye nesoseji iqebengwana kubhetele ukuba adle, kuba kwenza ubunzima esiswini ziyakwehlisa ngokubonakalayo ifuthe Amazing. Ngaphezulu, ukuba nikhumke kulo amaqebengwana ophezulu osidingayo kunye nezinye namakhekhe.

Emva kokuba ebuyile, kufuneka ibe izimuncumuncu encinane, iiyure ezimbini kamva. Nangona kunjalo, a okulula ebusuku emva Amazing kufuneka kube lula kakhulu. Ngoko ke, udle imveliso inegwele yobisi - itshizi, iyogurt okanye kefir - kodwa hayi ukuba eziphantsi-osidingayo. Hamba uye kulala novelwano indlala akunconywa, kungenjalo lala kuba ngudingezweni nomzimba akanaxesha ukululama.

Dinner ixhomekeka kuhlobo Amazing

Kwenzeka ukuba abafazi ufuna ukuncipha, uziqeqeshe kakhulu, kodwa ukuziphumeza ezinqwenelekayo. Kutheni le nto isenzeka? Inyathelo lokuqala kukuba ekuqondeni injongo umthambo. Ngapha koko, kukho abo ukukhuthaza ukukhula kwemisipha mass, yaye kukho abo kugxininisa kuphela umzimba.

Indima isidlo ukuba lokuqala ibalulekile, kuba ukuba ufuna ukwakha izihlunu, zidle kwimizuzu yokuqala-20 emva kokuphuma kwigumbi, yaye kufuneka ibe iimveliso protein (amaqanda, inyama, itshizi). Xa amandla uhamba ngale ndlela, ukuhla elibukhali ubunzima ayikwazi ukubonwa, njengoko ubunzima amanqatha siya kutshintshwa nge izihlunu, leyo lunzima kakhulu.

Ukuba uqeqesho lujolise ngokupheleleyo ilahleko ubunzima kunye isidlo iqulathe kuphela imifuno kunye yobisi okanye inyama iimveliso ezisezantsi-amanqatha, ukuncitshiswa ubunzima ayisayi kuthatha ixesha elide.

Ngaba I zingadli isidlo

abafazi abaninzi ekutyhaleleni umzobo omhle bakhetha ukuba abe. Endaweni yokuba dinner, ukuba asele iti okanye, kwi okubi, iyogurt. Iluncedo ukuba esidlweni esinjalo replacement yaye kwenzeka ntoni xa umzimba ulambile?

Izazinzulu zithi ukuba ukupheliswa isidlo, kuloo mgaqo, hayi ezimbi, okoko nje lokuphumla phakathi kwezidlo wayengekho ngaphezulu kweeyure ezingama-12. Ukuba isidlo sakusasa emva kwesidlo yokugqibela kuya kufika ngokusebenzisa iiyure 13-14, somzimba wakho bazakucotha phantsi kwaye, ngaphezu koko, usenokuba neengxaki ekugayeni.

Ukulahlekelwa ubunzima kufuneka kukhunjulwe ukuba umonakalo ukusuka isidlo kuba, kuphela xa loo mntu uza kutya ezininzi nokudla-osidingayo, xa kutyiwa ku 100 g ephantsi-fat itshizi Cottage, umzimba uya kuzuza kuphela.

isidlo kade, ukuba ngokwenene embi kangaka?

Indoda ehleli ukutya okanye hayi, kodwa kufuneka ukhumbule ukuba ingaba umonakalo omkhulu isidlo emva kwexesha. Oku kwenzeka xa luye lwaba luninzi kakhulu kwaye kuyanelisa, umzekelo, emva isidlo sangokuhlwa. Nakuba kunjalo, ukuba oko iiyure ezintathu phambi lokulala, kuya kwenzeka into embi.

Kodwa xa unikwe emva kwesidlo ngoko nangoko bawa ukufa, zonke iinkqubo emzimbeni isantya phantsi, kuquka iinkqubo ukwetyisa. Ngenxa yoko, ukutya lilibaziseka esiswini, yade loo nto. Ngaphezu koko, izondlo iza kuhlala kulo, kwaye igazi sele ifunyenwe iimveliso ukubola, ukonakalisa umzimba. Ngenxa yoko, kusasa umntu uziva embi, mhlawumbi imiqondiso yityhefu.

Kufuneka kukhunjulwe ukuba ngokuhlwa kwencindi hormone ngokukodwa esebenzayo, ngoko bonke nayitya ngaphambili ebhedini iba nenqatha, nto leyo kuphela ugrogriso umzimba, kodwa ithuba iingxaki kunye neenkqubo sentliziyo yonyango.

Imithetho ezisisiseko isidlo emva kwexesha

Ukuba mkhulu kwaye khangela okulungileyo, isidlo sangokuhlwa kufuneka kwenziwa le mithetho:

1. Ukutya kufuneka kube ngaphambi kwe iiyure ezintathu phambi lokulala.
2. Emva kwesidlo, musa sukela ngoko nangoko walala phezu esofeni, njengoko kuba nokwenziwa ngokupheleleyo ukutya kufuneka umsebenzi ukukhanya emzimbeni.
3. Ukusuka itafile kuyimfuneko ukuba up olambileyo kancinane.
4. Portia kungabikho ngaphezu eglasini.
5. Dinner kufuneka ukukhanya, ngoko ke kungcono ukwenza isidlo ekucebiseni komphefumlo.

Kuthekani ukuba lixesha idinala akufuneki

Ngokuqhelekileyo oku kwenzeka xa isidlo ukuba esimnandi kakhulu, okanye abantu nje badla ngaphezu esizisweleyo. Xa izidlo ezithathu ngosuku ngedinala kufuneka akhawunti ye-25% umqulu imihla mabaphakelwe kwimbiza kakumkani kwisidlo sakusasa - 35%, sasemini - 40%. Enoba kwenzeka ntoni na, ukuze kamva ngexesha ubuthongo ukuba bathuthunjiswe yindlala, kufuneka wenze smoothies ephantsi-osidingayo.

Lingalungiswa kwimveliso inegwele ubisi, iziqhamo kunye nemifuno kunye blender. Ngaloo ndlela, kuyenzeka ukuba ukudibanisa cottage itshizi, ubisi, liza- okanye banana, amaqunube kunye netshizi. Ukuze ukusela kwaba lula yaye lipholile, nto leyo ebaluleke ngexesha nobushushu, ungadibanisa ngumkhenkce kuyo.

Njani ukuba adle ebusuku

nobusuku abaninzi imvakalelo ezingancumisiyo indlala, nkqu nasemva uya isidlo isandla efrijini. Kwiimeko ezinjalo, kungcono ukusela nayiphi leti esintu ne lemon, kukhethwa eshushu, kuba idala inkohliso of kufumaneka bantu.

Ukuphazamiseka ukucinga ngokutya ebhafini eshushu, nto leyo bakhululeke kakhulu kangangokuba emva nje ndifuna ukulala. uncedo Good ukuxukuxa amazinyo akho kwi intlama ebusuku zetyeleba.