Ukudla ukuze uzuze amakhilogremu angu-3 ngeviki.Iyiphi into esheshayo ukuzuza isisindo?

Ukudla ukuze uzuze amakhilogremu ama-3 ngeviki

1. isidlo sasekuseni:
   Yidla ukudla kwasekuseni okunomsoco okugcwele ama-calories.
   Ungaphuza inkomishi yamanzi afudumele enoju ngamaqanda athosiwe angu-3 ku-ghee yendawo kanye nezingcezu zesinkwa se-fino.
   Qinisekisa ukuthi ugwema ukudla okunamafutha kanye nokudla okunamafutha amaningi, njengoba kuthinta kabi impilo futhi kwandise iphesenti lamafutha emzimbeni.
   Umgomo wakho uwukwandisa ikhalori edlayo.
2. Yidla ukudla okunothe ngamafutha nama-carbohydrates:
   Yidla izilinganiso eziningi zokudla okunothe ngamafutha nama-carbohydrate ukuze kukusize ukhuluphale.
   Ubisi nemikhiqizo yobisi kuyisinqumo esihle kakhulu, njengoba ungadla izinkomishi ezi-3 zakho nsuku zonke.
   Inkomishi eyodwa ilingana nenkomishi yobisi, iyogathi, noma isiphuzo sesoya esiqinile.
   Lolu khetho luqukethe amaphesenti aphezulu amakholori.
3. Yidla ukudla okunomsoco:
   Zama ukudla ukudla okunomsoco okunama-kilojoule amaningi.
   Nakuba ukudla kwakho kwekhalori kufanele kube ngaphezu kwamakhalori umzimba wakho uwashisa nsuku zonke, kubalulekile ukuqonda ukuthi kungani umuntu ngamunye enesisindo esincane ukuze unqume izidingo zakhe zomsoco ngamunye.
4. Zama ukwandisa inani lokudla:
   Zama ukudla ukudla okuncane, okuvamile usuku lonke esikhundleni sokudla ukudla okukhulu.
   Lokhu kuzokusiza ukwandisa ukudla kwakho kwekhalori kancane kancane nangendlela efanele umzimba.
5. Yenza izivivinyo:
   Uma uhlushwa i-osteoporosis noma ezinye izinkinga zempilo, kungcono ukubonana nodokotela wakho ngaphambi kokuzivocavoca.
   Yenza izivivinyo ezilula, njengokuhamba noma ukugibela ibhayisikili, ukuze ukhulise umzimba wakho futhi ukusize ukhuluphale.

Iyiphi into esheshayo ukukhuluphala?

1. Yidla kancane, ukudla okuvamile: Kunconywa ukuthi uhlukanise ukudla kube izidlo ezincane ezi-5 kuye kweziyi-6 phakathi nosuku.
   Lokhu kusiza ekwandiseni ukusetshenziswa kwekhalori ngendlela efanele nokukhuthaza ukuzuza kwesisindo.
2. Gxila kumaprotheni, ama-carbohydrate, namafutha anempilo: Ukudla kufanele kube nemithombo ecebile yamaprotheni njengenyama emhlophe, okusanhlamvu, nenhlanzi.
3. Ukwengeza izinongo ekudleni: Ukuthandwa kokudla kungandiswa ngokwengeza izinongo nezinongo ezihlukahlukene, njengekhari, ikhumini, nopelepele oshisayo.
4. Faka esikhundleni iziphuzo ezinoshukela ngobisi namajusi: Kufanele ugweme iziphuzo ezinoshukela njengeziphuzo ezibandayo, ikhofi, netiye.
   Kungenjalo, ubisi lonke noma ijusi ingadliwa nemikhiqizo yobisi.
5. Yidla inani elifanele lamafutha anempilo: Kungcono ukudla amantongomane anjengama-alimondi, amantongomane, amantongomane, njengoba equkethe iphesenti eliphezulu lamavithamini nezakhamzimba ezisiza ekukhuleni kwesisindo.
6. Ukusebenzisa iresiphi ye-omelet: I-omelet iyisinqumo esihle kulabo abafuna ukuzuza isisindo, njengoba iqukethe inani elikhulu lamaprotheni ekhwalithi enhle namafutha anempilo.
7. Khetha imithombo enempilo yamafutha: Ibhotela ingashintshwa namafutha omnqumo noma amafutha kakhukhunathi futhi idle i-salmon, ukwatapheya, izikhupha zamaqanda, nenyama ebomvu njalo.
8. Ukudla amazambane: Amazambane ayisinqumo esihle sokuzuza isisindo, njengoba aqukethe inani eliphezulu lama-carbohydrate, i-fiber, ne-vitamin C, esiza ekuzuzeni isisindo esinempilo.

Ngingena kanjani ekudleni ukuze ngikhuluphale?

1. Qinisekisa ukuthi udla ukudla okunempilo, okunekhalori ephezulu: Ngaphambi kokuthi ucabange ngokudla ukudla okungenamsoco, kufanele ugxile ekudleni inani elanele lamakholori avela emithonjeni enempilo.
   Khetha ukudla okunothe ngamaprotheni, njengenyama nemifino, ama-carbohydrate ayinkimbinkimbi njengerayisi elinsundu nesinkwa sezinhlamvu, namafutha anenzuzo njengamafutha omnqumo nokwatapheya.
2. Phaka ukudla okuncane, okuvamile: Esikhundleni sokudla ukudla okukhulu kathathu ngosuku, zama ukuhlukanisa ukudla kwakho kube izidlo ezincane ezinhlanu noma eziyisithupha usuku lonke.
   Lokhu kungakusiza ukuthi ukhulise ukudla kwakho kwekhalori nakakhulu.
3. Jabulela ukudla phakathi kokudla: Ungangabazi ukudla ukudla okulula phakathi kokudla okuyinhloko.
   Khetha amantongomane, izithelo ezomisiwe, iyogathi enamafutha agcwele njengokudla okulula ukuze wandise ukudla kwakho kwekhalori.
4. Faka nokuzivocavoca: Ngaphezu kokudla ukudla okunempilo, kufanele uhlanganise ukuvivinya umzimba ohlelweni lwakho lwansuku zonke.
   Ukuzivocavoca umzimba okufana nokuphakamisa izinsimbi kungasiza ukwandisa isisindo somzimba futhi ngaleyo ndlela ukwandise isisindo sakho.

Nali itafula lokunye ukudla okusiza ekukhuluphaleni:

Ngidlani ekuseni ukuze ngikhuluphale?

1. I-Oats: I-Oats ibhekwa njengenye yezinketho ezingcono kakhulu zokudla kwasekuseni ukuze uzuze isisindo.
   Iqukethe iphesenti eliphezulu lama-carbohydrate ayinkimbinkimbi anikeza umzimba amandla esikhathi eside.
   Ungalungisa i-oatmeal ngokungeza ubisi namantongomane ukuze uthole izakhi ezengeziwe.
2. Amaqanda: Amaqanda awumthombo ocebile wamaprotheni namafutha anempilo, futhi alungele ukukhuluphala.
   Ungalungisa i-omelet esheshayo usebenzisa amaqanda amabili bese wengeza imifino noma inyama egayiwe.
3. Imibala egqamile: Zama ukufaka izithelo nemifino enemibala egqamile ekudleni kwakho kwasekuseni.
   Iqukethe amavithamini namaminerali amaningi adingekayo empilweni yakho kanye nesisindo somzimba wakho.
   Ungalungisa isaladi yezithelo ezimibalabala noma usike imifino ngesoso elimnandi.
4. Inyama nenhlanzi: Amaprotheni abalulekile ekuzuzeni isisindo, ngakho ungakwazi ukwengeza inyama eyosiwe noma inhlanzi ekudleni kwakho kwasekuseni.
   Ungase ucabange ukwenza isemishi elimnandi nge-tahini nezingcezu ze-turkey noma ze-tuna.
5. Amantongomane: Amantongomane awumthombo ocebile wamafutha anempilo namaprotheni, futhi asiza ekuzuzeni isisindo esinempilo.
   Khetha ingxube yamantongomane anjengama-alimondi, ama-walnuts nama-pistachios futhi uwadle ngesidlo sasekuseni noma njengokudla okulula.
6. Amajusi emvelo: Faka esikhundleni seziphuzo ezithambile namajusi ethini ngamajusi emvelo amasha.
   Lungiselela ijusi yewolintshi, ikhiwi noma uphayinaphu ukuze uthole amavithamini emvelo noshukela.
7. Ubisi kanye nokuphuma kwalo: Ukudla inkomishi yobisi lonke kungase kube nomthelela ekuzuzeni isisindo.
   Ungawudla wedwa noma ngoshokoledi noma izithelo ezomisiwe ukuze ukwandise inani lokudla okunomsoco.

Zingaki ukudla okufanele udle ngosuku ukuze ukhuluphale?

1. ibhulakufesi:
   Ungakushayi indiva ukubaluleka kokudla isidlo sasekuseni, kungakhathaliseki ukuthi umgomo wakho wokuzuza isisindo.
   Kutuswa ukudla isidlo sasekuseni esicebile ngama-kilojoule, njengokudla ukudla okunamaqanda amabili abilisiwe, izingcezu ezimbili zethosti nebhotela lamantongomane, nenkomishi yesiphuzo sezithelo zemvelo.
2. Ukudla okulula:
   Thatha i-snack amahora ambalwa ngemva kokudla kwasekuseni ukusiza ukukhulisa inani lamakholori owadlayo ngosuku.
   Ungaba nesiphuzo esifana neyogathi yesiGreki enoju namantongomane.
3. isidlo sasemini:
   Yidla ukudla kwasemini okunomsoco okuhlanganisa umthombo ofanele wamaprotheni (njengenyama eyosiwe noma inkukhu eyosiwe), umthombo wama-carbohydrate (njengerayisi elinsundu noma amazambane afunzwa utshani), kanye nezinhlobonhlobo zemifino.
   Ungakwazi futhi ukwengeza isaladi eseceleni ukuze ukwandise ukudla kwakho kwekhalori.
4. Ukudla okulula:
   Ngaphambi kwesidlo sakusihlwa, ungadla esinye isiphuzo esinama-calories engeziwe ukuze usize ekuzuzeni isisindo.
   Isibonelo se-snack izingcezu ezimbili zikakhilimu ushizi nge-brownie.
5. isidlo sakusihlwa:
   Yidla isidlo sakusihlwa esicebile ngamaprotheni nama-carbohydrates, njengenhlanzi eyosiwe noma inkukhu enelayisi nemifino.
   Ungadla inani elifanele lokudla, ukhumbula inani elikhulayo lama-calories.
6. Ukudla kokugcina:
   Lesi sidlo singafana neyogathi yezithelo nama-oats namantongomane.

Qaphela: Kungcono ukuhlukanisa amanani amakhalori ngokuhlelekile abe ukudla okumbalwa ngosuku kunokudla izidlo ezimbalwa ezinkulu.
Lokhu kuzosiza ukuvuselela isifiso sokudla futhi kwandise ikhono lakho lokudla ama-calories engeziwe.

Ngokuvamile, ukuqhubeka nokudla okufanele ukuzuza isisindo nokudla ukudla ngezikhathi ezithile kuzofaka isandla ekwandiseni inani lamakholori owadla nsuku zonke futhi ngaleyo ndlela wandise isisindo sakho.

Yisiphi isikhathi esifanele sokudla ukuze ukhuluphale?

1. ibhulakufesi:
   Ukudla kwasekuseni kungenye yezidlo ezibaluleke kakhulu okufanele zicatshangelwe lapho ukhuluphala.
   Kungcono ukudla ukudla kwasekuseni ekuseni kakhulu, njengehora lesi-7 ekuseni, ukuze uvuselele umzimba futhi ukhulise isifiso sokudla kamuva emini.
2. Ukudla okuncane okuvamile:
   Ukudla njalo nangezilinganiso ezincane phakathi nosuku kunomthelela ekutholeni isisindo.
   Qala ukudla ukudla njalo emahoreni amabili kuya kwamathathu ukuze ugcine umzimba wakho unikezwa amandla futhi wandise ukusetshenziswa kwakho kwekhalori.
3. Ukudla kwasebusuku:
   Ukudla ukudla ngaphambi kokulala kungaba nomthelela omuhle ekuzuzeni isisindo, ikakhulukazi uma kukhethwa ukudla okunamaprotheni okufana nenyama nenhlanzi.
   Kunconywa ukudla ukudla kokugcina ihora elilodwa ngaphambi kokulala.
4. Gwema ukudla ebusuku kakhulu:
   Ukudla ebusuku kakhulu kugwenywe uma ufuna ukuzuza isisindo, njengoba kungandisa isifiso sokudla futhi kukhuthaze indlala, okuholela ekudleni inani elikhulu lokudla futhi ngaleyo ndlela andise ama-calories.
5. Ukuzivocavoca:
   Ukuzivocavoca njalo kungenye yezinto eziyisisekelo zokuthola isisindo, njengoba ukuvivinya umzimba kuvuselela ukukhula kwemisipha futhi kwandise ukusetshenziswa kwekhalori, okuholela ekuzuzeni isisindo esinempilo.

Ingabe amazambane abilisiwe ayandisa isisindo?

1. Amazambane abilisiwe awakhulisi isisindo:
   • Amazambane abilisiwe ane-calories ephansi namafutha.
   • Uma amazambane abilisiwe adliwa ngaphandle kokwengeza amafutha noma ibhotela, awaholeli ekuzuzeni isisindo.
2. Amazambane abilisiwe angumthombo omkhulu wamavithamini namaminerali:
   • Amazambane abilisiwe aqukethe i-vitamin C, i-potassium, i-folate, i-magnesium nensimbi.
   • Lezi zakhi ezibalulekile zikhuthaza impilo yokugaya futhi zisekele imisebenzi yomzimba wonke.
3. Amazambane abilisiwe aqukethe i-fiber:
   • Inkomishi yamazambane acubuziwe ngobisi nebhotela iqukethe amagremu angu-3 we-fiber.
   • I-fibre isiza ukuthuthukisa impilo yokugaya futhi ithuthukise ukugaya.
4. Ukudla amazambane abilisiwe ngokulinganisela kuhle:
   • Khumbula ukudla amazambane abilisiwe ngokulinganayo kanye nezinye izakhamzimba esidlweni sakho.
   • Qiniseka ukuthi uyiphakela ngamaprotheni nemifino ukuze uthole ibhalansi yokudla okunempilo.
5. Gwema ukufaka amafutha engeziwe kumazambane abilisiwe:
   • Ukwengeza amafutha amaningi noma ibhotela kumazambane kungase kwandise ama-calories namafutha.
   • Khonza amazambane abilisiwe ngokwemvelo ngaphandle kwezithasiselo ezingadingekile.

Iyiphi ingxenye eyinhloko yokuzuza isisindo?

XNUMX. Amaprotheni: Amaprotheni angenye yezinto ezibalulekile zokwandisa isisindo somzimba.
Amaprotheni akha imisipha futhi andise imisipha yemisipha.
Amaprotheni angatholakala emithonjeni ehlukahlukene njengenyama, inhlanzi, amaqanda, ubisi, nemifino.
Ngaphezu kwalokho, ama-protein supplements angasetshenziswa ukwandisa ukudla kwakho kwansuku zonke kwamaprotheni.

XNUMX. Ama-carbohydrate: Ama-carbohydrate adlala indima ebalulekile ekuzuzeni isisindo.
Ama-carbohydrate anika umzimba amandla adingekayo futhi asize ukwandisa ama-calories adliwe.
Kunconywa ukudla imifino enesitashi njengamazambane, okusanhlamvu, ilayisi, izinkwa namakhekhe ukuze uthole amacarbohydrates anempilo.

9. Amafutha: Amafutha abhekwa njengento ebalulekile ekuzuzeni isisindo ngoba igremu ngalinye lamafutha linikeza umzimba ngamakholori angu-XNUMX.
Amafutha angatholakala emithonjeni efana namafutha anempilo (amafutha omnqumo, amafutha e-canola), amantongomane kanye namakotapheya.

XNUMX. Ukudla kwekhalori: Ukuze ukhuluphale, kufanele ukhuphule inani lamakholori asetshenziswa nsuku zonke.
Ukudla kwekhalori kunganyuswa ngokudla ukudla okuncane, njalo emini.
Kungase kudingeke ukuthi uguqule indlela odla ngayo futhi wengeze ukudla okunekhalori ephezulu.

XNUMX. Iziphuzo ezinothe ngamakhalori: Ungakwazi ukwandisa ukudla kwakho kwekhalori ngokuphuza iziphuzo ezinothe ngamakhalori, njengamajusi emvelo, ubisi, ama-smoothie, namasobho anokhilimu.
Phuza uketshezi ngokudla kwakho ukwandisa inani lamakholori owadlayo.

Yikuphi ukudla okwenza ukhuluphale?

1. ushokoledi omnyama:
   Ushokoledi omnyama uyisinqumo esihle kakhulu sama-calories engeziwe kanye nesisindo somzimba.
   Zicebile ngamafutha anempilo nezakhamzimba ezikhuthaza inhliziyo enempilo namasosha omzimba.
   Ungathatha iphilisi elilodwa noma amabili nsuku zonke njenge-snack yasekuseni noma ngemva kokuzivocavoca.
2. Izithelo ezomisiwe:
   Okunye kokudla okunempilo okuzokusiza uzuze isisindo ngendlela enempilo izithelo ezomisiwe zazo zonke izinhlobo.
   Izithelo ezomisiwe zicebile ku-fiber kanye noshukela wemvelo, okuzenza zibe umthombo okahle wokuzuza isisindo esinempilo.
   Ungadla ukwatapheya omisiwe, izinsuku, noma omisiwe njengokudla okulula phakathi kokudla okuyinhloko.
3. ubhanana:
   Ubhanana ungumthombo omuhle wamandla kanye nesisindo, njengoba unothe nge-potassium, ama-carbohydrates nezinye izakhamzimba ezibalulekile ezikunika amandla.
   Ungadla ubhanana njengesnack noma uwangeze ku-smoothie noma ama-dessert zokupheka ukwandisa inani lawo le-caloric.
4. Ushizi:
   Ushizi ungumthombo omuhle wamafutha, amaprotheni, i-calcium nama-calories.
   Ngakho-ke, ukuyidla kungase kube usizo ekuzuzeni isisindo.
   Ungangeza ushizi kumasemishi akho noma uwusebenzise njengesithako ekudleni kwakho kwasekuseni noma kwakusihlwa.
5. amaqanda:
   Amaqanda abhekwa njengenye yezinketho ezinhle kakhulu njengokudla okwandisa isisindo somzimba, njengoba angumthombo ocebile wama-carbohydrate nama-calories.
   Ungalungisa ukudla okuhlukahlukene ngamaqanda, njengamaqanda abilisiwe, athosiwe, noma aphehliwe, ukuze ukhuphule inani lamakholori adliwa nsuku zonke.
6. Iziphuzo zamanani:
   Iziphuzo ezinothe ngamakhalori zingase zibe enye yezinketho ezisiza ngokukhuluphala.
   Okufana ne-smoothie enebhotela lamantongomane, imbewu ye-chia, isithelo, iyogathi, ubisi oluphelele, noma ijusi yesithelo, equkethe ama-calories anomthelela ekukhuleni kwesisindo.

Bala ukuthi mangaki ama-calories umzimba udinga ukuzuza isisindo?

XNUMX. Izinzuzo zokubala ama-calories ukuze uthole isisindo:

• Ukubala ama-calorie kusiza ukwazi inani elifanele lokudla okudingwa umzimba ukuze ukhuluphale.
• Kuyasiza ukuqapha inani lama-calories adliwe nsuku zonke futhi uqinisekise ukuthi isidingo esiyisisekelo somzimba sokuzuza isisindo sidlula.
• Kuyasiza ekulawuleni nasekuhleleni ukudla okulinganiselayo okuhlanganisa imithombo enempilo nehlukahlukene yokuthola isisindo esinempilo.
• Inikeza ukuqonda okungcono ubudlelwano phakathi kwama-calories nesisindo futhi inikeza isiqondiso esikahle kubantu abafuna ukukhuluphala ngezindlela ezinempilo.

XNUMX. Ungabala kanjani inani lama-calories umzimba udinga ukuthola isisindo:

• Isibali sekhalori se-BMR (basal metabolic rate) singasetshenziswa ukubala inani eliyisisekelo lamakholori umzimba wakho awadingayo ukuze ugcine isisindo sawo.
• Kwabesilisa, i-BMR ibalwa ngendlela elandelayo: 10 * isisindo (kg) + 6, 25 * ubude (cm) - 5 * ubudala (iminyaka) + 5.
• Kwabesifazane, i-BMR ibalwa ngendlela elandelayo: 10 * isisindo (kg) + 6 * ubude (cm) - 25 * ubudala (iminyaka).

XNUMX. Izincomo ezijwayelekile zokwandisa inani lama-calories asetshenzisiwe:

• Khulisa ukusetshenziswa kokudla okunomsoco njengamaprotheni, ama-carbohydrate, namafutha anempilo.
• Yidla ukudla okulula njalo okuqukethe ama-calories aphezulu, njengamantongomane, ukwatapheya, namajusi amasha.
• Yidla ukudla okuphelele, okunomsoco okuhlanganisa amaprotheni ezitshalo nawezilwane, imifino nezithelo.
• Sebenzisa amafutha anempilo njengamafutha omnqumo noma uwoyela kakhukhunathi ekuphekeni ukwandisa inani lamakholori.
• Yidla ukudla okukhudlwana okuqukethe ama-calories engeziwe.