Ngemva kosuku olude, kulula ukuthola i-pizza eqandisiwe, i-sandwich esheshayo, noma yini esiyitholayo esiqandisini. Kodwa Isidlo sakusihlwa "yisahluko sokugcina" somzimba wakho Futhi lokho okudlayo ebusuku kuthonya ngqo indlela olala ngayo, ukugaya kwakho ukudla, kanye nendlela ozizwa ngayo ngosuku olulandelayo. Ukukhetha kahle akusho ukwenza impilo yakho ibe nzima noma ukulamba, kodwa kunalokho kuhlanganisa ukudla okugcwele, okulula, nokucebile ngezakhamzimba.
Izindaba ezimnandi ukuthi Ukudla isidlo sakusihlwa esilula akusho ukudla isaladi yelethisi edabukileNgokuhlela okuncane nangokukhumbula izimiso ezine eziyisisekelo (imifino eningi, amaprotheni asezingeni eliphezulu, okusanhlamvu okuphelele, namafutha anempilo), ungalungisa ukudla kwakusihlwa okusheshayo nokumnandi okukusiza ulale kangcono futhi ulawule isisindo sakho ngaphandle "kokujezisa" umzimba wakho ngaphambi kokulala.
Kufanele kube njani isidlo sakusihlwa esiphelele, esilula nesinomsoco?
Indlela ewusizo kakhulu yokusetha amapuleti akho esidlo sakusihlwa ukuthola ugqozi kulokho Imodeli ye-Harvard Plate noma "ipuleti elinempilo"Kufanelane nezidingo zesidlo sakusihlwa. Umqondo ulula: cabanga ngepuleti elihlukaniswe ngezigaba ezine bese usabalalisa ukudla ukuze kube okulinganiselayo, okwanelisayo futhi kube lula ukukugaya.
Ingxenye yokuqala yesitsha kufanele inikelwe imifino nemifino eluhlaza (kanye nezithelo, uma uzizwa kahle ebusuku)Zinikeza i-fiber, ama-antioxidants, namavithamini, futhi zisiza ukwandisa inani lokudla ngaphandle kokwandisa amakhalori. Ngaphezu kwalokho, zikhuthaza ukuhamba kwamathumbu futhi zinciphise ukuvuvukala okuphansi okubangela ukungakhululeki okuningi kokugaya ukudla.
Ikota elandelayo yepuleti igcinelwe amaprotheni ekhwalithi enhleLokhu kufaka phakathi izinketho ezisekelwe ezilwaneni ezifana namaqanda, inhlanzi emhlophe noma enamafutha, inyama emhlophe (inkukhu, i-turkey), kanye nezinye izindlela ezisekelwe ezitshalweni ezifana nemifino, i-tofu, i-seitan, noma iphrotheni yesoya ethambile. Isihluthulelo ukuthi kulula ukuzigaya futhi azinamafutha amaningi.
Ikota yokugcina ihambisana ne ama-carbohydrate noma izilimo eziyizigaxa eziphelele: irayisi elinsundu, i-quinoa, ama-oats asemalungiselelweni anongiwe, ubhatata, ubhatata obilisiwe noma obhakiwe… Lezi zinhlobo zama-carbohydrate zikhipha ushukela kancane, zigwema ukwanda koshukela futhi zikunika amandla anele ngaphandle “kokulinganisa” isisu sakho.
Ngaphakathi kwesidlo esifanayo, kubalulekile ukuqaphela ingxenye encane amafutha enempiloUngazithola ku-extra virgin olive oil (EVOO), amantongomane aluhlaza noma athosiwe, imbewu (i-chia, i-sesame, i-flax), noma i-avocado encane. Lawa mafutha anegalelo ekwanelisekeni, asiza uhlelo lwama-hormone, futhi athuthukise ukumuncwa kwamavithamini ancibilikayo emafutheni.
Ngaphandle kokudla okukhethwa kukho, isikhathi sesidlo sakusihlwaKungcono ukudla isidlo sakusihlwa cishe amahora amabili ngaphambi kokulala ukuze kuqale ukugaya ukudla lapho uqala ukukhiqiza i-melatonin, i-hormone ekhuthaza ubuthongo. Uma udla isidlo sakusihlwa sekwephuzile noma ukudla okuningi kakhulu, i-insulin ekhishwayo iphazamisa ukukhiqizwa kwe-melatonin, okwenza kube lula ukuthi ulale kancane, uvuke ebusuku, noma uzizwe unzima.
Ukuze ugweme ukufika ebusuku ulambile kakhulu, kubalulekile Yidla kahle usuku lonke futhi ungayeki ukudla okulula Uma wazi ukuthi uzodla isidlo sakusihlwa sekwephuzile, ukudla okulula kwasemini kwezithelo, amantongomane, iyogathi yemvelo, noma i-energy bar esezingeni eliphezulu kuzokusiza ugweme ukungena esiqandisini uma ufika ekhaya.
Ukudla okunconywayo kwesidlo sakusihlwa esilula ngaphandle kokulamba
Uma ufuna isidlo sakho sakusihlwa sibe nokulinganisela kwangempela, kufanele sihlale sihlanganisa ingxenye enhle yemifino, umthombo wamaprotheni, kanye nenani elilinganiselwe lama-carbohydrate ayinkimbinkimbiKusukela lapho, izinhlanganisela cishe azipheli futhi ungazivumelanisa nalokho onakho esiqandisini noma lokho ozizwa uyikho ngalolo suku.
Ngaphakathi kweqembu lama-carbohydrate, kungcono ukukhetha okusanhlamvu okuphelele kanye nezilimo eziyizigaxa Uma kuqhathaniswa nezinguqulo ezicolisisiwe. Ilayisi elinsundu, i-quinoa, i-oats, noma ubhatata aqukethe i-fiber eningi, amavithamini, namaminerali, ondla izitshalo zamathumbu, futhi asiza ukugcina amazinga kashukela azinzile, okubuye kube ukuvuvukala okuncane kanye nokulangazelela okuncane ebusuku.
Kumaphrotheni, labo abane- inani eliphakeme lezinto eziphilayo futhi kulula ukuligayaAmaqanda, inhlanzi emhlophe, inhlanzi encane enamafutha (amasardine, ama-mackerel), inkukhu noma i-turkey engenasikhumba, kanye nemifino ephekiwe kahle, i-tofu, i-seitan, noma i-tempeh. Inhlanzi enamafutha iphawuleka ngokuqukethwe kwayo kwe-omega-3, okusekela uhlelo lwenhliziyo nemithambo yegazi futhi inomphumela wokulwa nokuvuvukala.
Imifino kufanele ibe yizinkanyezi zangempela zemenyu yakusihlwa. Okungcono kakhulu, dlala ngemibala ehlukene nezinhlobo zemifino ukusizakala ngezinhlobonhlobo zamakhemikhali awo e-phyto kanye nama-antioxidants. Imifino e-Cruciferous efana ne-broccoli noma amahlumela aseBrussels; imifino enamaqabunga njengespinashi, i-chard, noma i-arugula; kanye neminye efana nezaqathi, upelepele, i-asparagus, noma ubhontshisi oluhlaza kuyizindlela eziphephile zokudla kwakusihlwa.
Uma ubona ukuthi uvame ukuba ukugaya ukudla okunzima noma ukuqunjelwa ngokweqileKungaba ngumqondo omuhle ukubeka phambili imifino ephekiwe (ephekiwe ngomusi, ebhakiwe, ethosiwe kancane) kunamasaladi amakhulu aluhlaza kusihlwa. Ngale ndlela, usathola imifino eminingi, kodwa ngendlela uhlelo lwakho lokugaya ukudla olubekezelela ngayo kangcono ngaleso sikhathi sosuku.
Izithelo zingaba yingxenye yesidlo sakho sakusihlwa uma zivumelana nawe. Okuthakazelisa kakhulu yi... Izithelo zasehlathini: ama-strawberry, ama-raspberry, ama-blueberry noma ama-blackberryNgenxa yemiphumela yazo enamandla yokulwa nokuvuvukala kanye ne-antioxidant, ungazijabulela njenge-dessert, zixutshwe ne-yogurt yemvelo, noma zifakwe ngisho nakumasaladi anongiwe. Enye indlela elula yokuqeda isidlo sakusihlwa i-yogurt yemvelo (eyenziwe ngobisi noma esekwe ezitshalweni) noma itiye le-herbal lokugaya ukudla.
Ngokuphathelene namasu okupheka, kuyanconywa Gwema ukuthosa kakhulu nokushaya kakhuluUkudla okuthosiwe, okuphekiwe ngomusi, okubilisiwe, okuphekiwe nge-papillote, okuthosiwe kancane, noma okuthosiwe kungcono kakhulu. Ngezinsuku ezishisayo, amasaladi amnandi kanye nezitsha ezibandayo ezilinganiswe kahle yizona ezingcono kakhulu.
Yikuphi ukudla kanye nezinhlanganisela okungcono ukukugwema ebusuku
Isidlo sakusihlwa sithinta ngqo ubuthongo bakho kanye nendlela umzimba wakho osebenza ngayo ebusuku, ngakho-ke okunye ukudla kungcono kushiywe isikhathi esithile sosuku. Umgomo akukhona ukwenqabela lutho, kodwa Ukuqonda ukuthi yini evame ukuzizwa imbi kakhulu ngaphambi kokulala ukuze ukwazi ukukhetha ngokuhlakanipha.
Okokuqala, kuyalulekwa ukunciphisa izitsha ezinamafutha amaningi nokudla okuthosiwe kakhuluAma-hamburger anamafutha, inyama eyomisiwe, ushizi osemdala kakhulu, ukudla okuphekiwe, noma ukudla okusheshayo. Lezi zinhlobo zokudla zigaywa kancane futhi kakhulu, zingabangela umuzwa wokushisa, futhi amafutha amaningi aphazamisa nekhwalithi yokulala.
Futhi akuyona inketho engcono kakhulu ama-carbohydrate acwengekile kanye noshukela olula ebusukuIsinkwa esimhlophe, i-pasta ecolisisiwe, ama-pastries, okusanhlamvu okunoshukela, noma ama-dessert amnandi kakhulu. Lokhu kudla kuphakamisa amazinga kashukela egazini ngokushesha, kubangele ukwanda kwe-insulin, futhi kungakushiya uvukile ulambile futhi noma "une-hangover" kashukela.
Izithelo ezine-asidi ephezulu kanye namajusi angenawo u-pulp nakho kungabangela izinkinga. Ama-orenji, ama-kiwi, amaphayinaphu, noma izingilazi ezinkulu zejusi yemvelo. Zingakhuthaza isilungulela noma i-reflux Kubantu abazwelayo, ikakhulukazi uma bethathwa ngaphambi nje kokulala. Uma ufuna izithelo, kungcono ukuba nengxenye yonke esikhundleni sejusi.
Udinga ukuqaphela kancane ngemifino kuye ngokuthi ubekezelela kanjani. Inempilo kakhulu, kodwa uma udla kakhulu ebusuku... Zingabangela igesi nokuqunjelwa.Kungcono ukuzipheka kahle futhi ngezingxenye ezilinganiselwe, isibonelo, zifakwe kuma-cream noma kuma-stir-fries athambile.
Esinye isihluthulelo ukugwema ukuhlanganiswa okunzima kakhulu, njengokuxuba amaprotheni anamafutha amaningi anezingxenye eziningi zokudla okuthosiwe noma ufulawa ocoliweInyama ebomvu enama-French fries, i-pasta enamasoso akhilimu kakhulu, noma ama-pizza anamafutha amaningi. Lezi zinhlanganisela zidinga isikhathi eside sokugaya ukudla futhi zingaphazamisa ikhwalithi yokulala, okungafanele uma ufuna ukuvuka uzizwa unamandla.
I-trio yokwanelisa: amaprotheni, i-fiber, namafutha anempilo
Ukuqinisekisa ukuthi isidlo sakusihlwa esilula asikushiyi uzizwa sengathi "kukhona okushodayo," kungcono ukuthi isidlo ngasinye sihlangane... isisekelo esihle se-fiber, ingxenye eyanele yamaprotheni, kanye nomthamo omncane wamafutha anempiloLe ngxube yiyo ethumela isignali yokusutha ebuchosheni futhi ivimbele ukudla okulula okulandelayo.
Amaprotheni asiza gcina imisipha futhi ulungise izicubu Ebusuku, futhi ziphakathi kwezakhamzimba ezisuthisa kakhulu. Amaqanda, inhlanzi emhlophe noma enamafutha, i-turkey, inkukhu, i-tofu, i-tempeh, i-legumes, noma ukudla kwasolwandle kuyizinketho ezinhle kakhulu zosuku.
I-fibre enikezwa yimifino, izithelo eziphelele, kanye nokusanhlamvu okuphelele inciphisa ukugaya kancane, okwanele nje... Ungalambi uma uyolalaNgaphezu kwalokho, kusiza ukulawula ukuhamba kwamathumbu futhi kugcina ama-microbiota ondlekile kahle.
Okokugcina, amafutha anempilo atholakala ku-extra virgin olive oil, ukwatapheya, noma amantongomane anikeza Zinikeza amandla asezingeni eliphezulu futhi zengeza ukhilimu kanye nokunambitheka ezitsheni.okwenza isidlo sakusihlwa sikhange kakhulu ngaphandle kwesidingo sokwengeza amasoso anzima.
Izinzuzo zangempela zokudla isidlo sakusihlwa esilula (kodwa esijabulisayo)
Uma ulungisa ukuthi yini nokuthi uyidla kanjani isidlo sakusihlwa, imiphumela ibonakala ngokushesha. Izidlo zakusihlwa ezilula, eziphelele, nezihlelwe kahle Zenza kube lula kakhulu ukugaya ukudla Ngoba zigwema amafutha amaningi, ushukela, kanye nobuningi obungalawuleki. Isisu "asisebenzi" ubusuku bonke, futhi mancane amathuba okuthi uvuvuke noma ubuyele esimeni.
Uma ukhetha nokudla okunomsoco omuhle futhi ulawula ukudla kwakho, kuba lula. Nciphisa ukudla kwakho kwama-calorie nsuku zonke ngaphandle kokuzizwa ujeziswa.Lokhu kuholela ekusizeni okwengeziwe uma umgomo wakho uwukwehlisa isisindo noma ukungasiphindi sisithole, njalo ngaphakathi komongo wokudla okunempilo.
Enye inzuzo ebalulekile umphumela kushukela egazini. Izidlo zakusihlwa ezisekelwe ku ama-carbohydrate ayinkimbinkimbi, amaprotheni namafutha anempilo Zisiza ekuvimbeleni ukunyuka okubukhali kanye nokwehla koshukela egazini, okuyisihluthulelo sokugwema ukunxanela ushukela ebusuku, ukugcina amandla azinzile, kanye nokuvikela ukuzwela kwe-insulini esikhathini eside.
Ekugcineni, isidlo sakusihlwa esihlelwe kahle esidliwa ngehora elifanele sithuthukisa ikhwalithi yokulala kanye nomuzwa wokuphumula ekuseniUma umzimba wakho ungagxili ekugayeni ukudla okunzima, ungazinikele kangcono ezinqubweni zokulungisa nokuvuselela ezenzeka ebusuku.
Amathiphu awusizo okuhlela ukudla kwakusihlwa okulula nsuku zonke
Ukuqinisekisa ukuthi lokhu akuhlali kuyimfundiso nje, kuyalulekwa ukusebenzisa amaqhinga alula enza umehluko wangempela. Eyokuqala yile hlela isidlo sakusihlwa kancane ngaphakathi kwemenyu yamasonto onke. Awudingi ispredishithi esiyinkimbinkimbi; cabanga nje ngemibono embalwa eyisisekelo bese uthenga okudingayo ukuze ungagcini uqamba into efanayo njalo.
Kuphinde kusize kakhulu ukuba izisekelo esezilungisiwe noma ezilungisiwe kancaneImifino ehlanziwe futhi eqoshiwe, i-quinoa ephekiwe noma ilayisi elinsundu izinsuku eziningana, i-hummus eyenziwe ekhaya efrijini, umhluzi wemifino oqandisiwe ngezingxenye ngazinye, amaqanda abilisiwe… Uma lezi zinto sezilungile, ukuhlanganisa isidlo sakusihlwa esinempilo kuthatha imizuzu eyishumi.
Elinye icebo ukudonsa izinongo namakhambi anamakha Ukwengeza ukunambitheka ngaphandle kokwengeza amakhalori noma amasoso anzima. I-Pepper, i-curry emnene, i-turmeric, igalikhi, i-parsley, i-basil, i-oregano, i-paprika, noma i-ginger kushintsha ngokuphelele isidlo senkukhu nemifino esiyisisekelo noma ukhilimu wesobho lemifino.
Ngokuphathelene neziphuzo, inketho engcono kakhulu ukukhetha amanzi, itiye lezitshalo noma itiye (Uma i-caffeine ingakukhathazi ebusuku) bese wonga iziphuzo ezinoshukela noma utshwala ngezikhathi ezikhethekile kakhulu. Sivame ukudidanisa ukoma nendlala, futhi ingilazi yamanzi noma itiye lezitshalo ngemva kwesidlo sakusihlwa kwanele ukusenza sizizwe sanelisekile ngokuphelele.
Imibono yokudla kwakusihlwa okulula nokumnandi okungeke kukushiye ulambile
Ngezansi kunezinhlobonhlobo zezikhathi zokudla ezifanelana nomqondo wokuthi Isitsha esiphelele, esilula kodwa esigcwalisa kakhuluZenzelwe ukuba zibe lula futhi zisheshe, ngaphandle kwamasu ayinkimbinkimbi noma izithako okunzima ukuzithola.
1. Isaladi yenkukhu efudumele kanye ne-avokhado
Isaladi ephula isikhunta ngoba ihlanganisa amaprotheni angenamafutha amaningi, amafutha anempilo, kanye nemifino eminingiOkudingayo nje isifuba senkukhu esithosiwe esisikwe saba yimichilo, uhhafu we-avocado, umbhede omuhle wesipinashi noma i-arugula, ukhukhamba, notamatisi be-cherry. Gcoba ngamafutha omnqumo angavamile, ijusi likalamula, usawoti, nopelepele, futhi uma uthanda, engeza imbewu yesesame phezulu.
2. Amaqanda aqhekeziwe anespinashi noshizi olula
Iqanda lilungele ubusuku ngoba lilungile kuyanelisa kakhulu futhi kulula ukuphekaFaka i-spinach encane entsha ngamafutha omnqumo amancane, engeza amaqanda amabili ashayiwe, bese uvuselela kuze kuqine. Ekugcineni, faka i-feta ephukile noma ushizi omusha. Ungayiphakela nocezu lwesinkwa sikakolweni ophelele uma udinga ama-carbohydrate.
3. Isinkwa esithosiwe esiphelele esine-salmon ebhemayo kanye ne-avocado
Kuhle uma ungafuni ukuvula isitofu. Thosa izingcezu ezimbalwa ze- Isinkwa se-wholemeal esingu-100%Hlanganisa uhhafu we-avocado ngejusi likalamula kanye nopelepele, uwubeke esinkweni, bese ubeka izingcezu ze-salmon ebhemayo phezulu. Qedela ngembewu ye-chia noma ye-sesame. Isidlo sakusihlwa esisheshayo, esigcwele ama-omega-3, futhi esigcwalisa ngempela.
4. Ukhilimu we-Zucchini noshizi omusha
Isobho lemifino elikhilimu liyindlela enhle kakhulu yokudla isidlo sakusihlwa esilula. Pheka i-zucchini, u-anyanisi, kanye nengxenye kagalikhi ku- umhluzi wemifino onosawoti ophansi Hlanganisa imizuzu embalwa kuze kube bushelelezi, bese ufaka ushizi omusha oqoshiwe kanye ne-extra virgin olive oil. Ungayiphakela nengxenye encane yeprotheni (isibonelo, i-tuna ekheniwe emanzini).
5. I-wrap yenkukhu ephelele kakolweni ene-hummus nemifino
Ukuze uthole isidlo sakusihlwa esiphelele esingalungiswa ngokushesha, sebenzisa i-tortilla yesitayela se-fajita kakolweni opheleleYisakaze nge-hummus, engeza izingcezu zenkukhu eyosiwe, izaqathi ezigayiwe, ukhukhamba, namaqabunga e-lettuce. Yigoqe kahle bese uyisika phakathi. Unesitsha esilinganiselayo ongasithatha nawe uma udla ngaphandle.
6. I-quinoa ethosiwe ngemifino kanye ne-tuna
I-Quinoa iwusizo kakhulu kusihlwa ngoba Inikeza ama-carbohydrate ayinkimbinkimbi kanye namaprotheni ezitshalo.Faka upelepele oqoshiwe kanye ne-zucchini ku-oyela omnqumo omncane, engeza i-quinoa ephekiwe, ithini le-tuna ekhishwe amanzi, usawoti, kanye ne-oregano. Ngemizuzu emihlanu uzoba nokudla okwanelisayo kwebhodwe elilodwa, okugcwele umbala nokunambitheka.
7. Isitsha esikhulu se-yogurt, amantongomane namajikijolo abomvu
Ngalezo zinsuku lapho ungafuni ukupheka lutho, kodwa futhi ungafuni ukuthembela ekudleni okucutshungulwe kakhulu, isitsha se- i-yogurt yesiGreki ecacile noma i-yogurt esuselwe ezitshalweni ezingenashukela Idlanzana lamantongomane, imbewu ye-chia, amajikijolo abomvu kanye nethisipuni elilodwa loju noma i-date paste kungaba isidlo sakusihlwa esilula esamukelekayo uma udle ukudla okunempilo usuku lonke.
Imibono eminingana elula: inhlanzi, imifino kanye nezitshulu
Uma uthanda into eshisayo, amasobho kanye nokhilimu wemifino enamaprotheni Zilungele isidlo sakusihlwa. Isibonelo, isobho semifino esixubile esinenani elincane le-quinoa noma ama-chickpeas, noma isobho le-asparagus noma le-cauliflower eliqediwe nge-yogurt kanye namantongomane aqoshiwe ukuze kube nokuthungwa okwengeziwe.
Inhlanzi ebhakiwe nemifino nayo iyisitsha esihle kakhulu. Ungabhaka i-salmon, i-tilapia, noma enye inhlanzi emhlophe nge i-zucchini, upelepele kanye ne-eggplant kuthreyi efanayoFaka ulamula omncane nezinongo ukuze unambitheke. Uzothola amaprotheni asezingeni eliphezulu, ama-omega-3 fatty acids (uma kuziwa ezinhlanzini ezinamafutha), kanye nemifino eminingi esitsheni esisodwa.
Imifino egcwele kanye nezitsha zokudla zasolwandle ezilula, njenge Ama-mussels aphekiwe ngomusi anesosi katamatisi eyenziwe ekhaya noma ama-artichoke anama-clamsZinikeza izinhlobo ezahlukene phakathi nesonto ngaphandle kokugcwalisa isisu sakho ngokweqile. Ngokuvamile zicebile ngamaminerali afana ne-iron, i-magnesium, ne-zinc, futhi ziphansi ngamakhalori ngokuphakelwa ngakunye.
Ngisho nezindlela zokupheka ezizwakala zimnandi, njengemiqulu yeklabishi enenyama engenamafutha, amakhowe agcwele, ama-pizza amancane ezingcezu ze-zucchini, noma isitshalo seqanda esithosiwe esinoshizi olula notamatisi, zingashintshwa ukuze zibe izinhlobo ezilula kakhulu, ezifanele isidlo sakusihlwa...inqobo nje uma ulawula amafutha nama-sauce.
Uma ungumlandeli wesaladi, kunokuningi empilweni kunolethisi notamatisi: ungalungisa amasaladi afudumele ane-fennel, i-squid, ama-prawn noma i-asparagusFaka ubhontshisi ngamanani aphakathi, hlanganisa ushizi we-feta ne-arugula kanye nesinkwa se-wholemeal esiqinile, noma wenze i-sandwich "engenaso" usebenzisa amaqabunga e-lettuce njengesisekelo bese uwagcwalisa nge-salmon kanye ne-avocado.
Ngakho konke lokhu, kusobala ukuthi kungenzeka ngokuphelele ukuba nesidlo sakusihlwa esilula nesinempilo ngaphandle kokulamba noma ukuhlala udla izitsha ezifanayo. Uma ugcwalisa ingxenye yepuleti lakho ngemifino, khetha amaprotheni amahle, bese ugcwalisa ngokusanhlamvu okuphelele namafutha asezingeni eliphezulu.Uzojabulela izidlo zakusihlwa ezahlukahlukene, ezimnandi nezilula ukuzigaya ezinakekela ukuphumula kwakho, isisindo sakho kanye nenhlalakahle yakho usuku nosuku.