¿Ingabe kukhona ukudla okukhethekile kwesidlo sasekuseni? Kungani sinokudla okuthile okusungulelwe lesi sidlo sosuku? Kufanele sidle noma silambile noma cha? Sinezinto eziningi ezibekwe eceleni futhi zishisiwe ezingqondweni zethu, yizinto abebesitshela zona impilo yethu yonke, ziyizikhangiso zemikhiqizo yokudla esiyibonile kusukela ebuntwaneni ...
Kulesi sihloko sizokhuluma kancane ngayo yonke le mibuzo mayelana nesidlo sasekuseni futhi sizobona ukuthi indlela engcono kakhulu yokudla kwasekuseni kungaba ukulalela izidingo zomzimba wethu.
Kufanele udle malini ngebhulakufesi?
Empeleni Akudingekile ukuba nesidlo sasekuseni ngokushesha lapho sivuka ngaphandle kwalokho silambile. Iningi labantu livuka lingalambile kepha lijwayele ukudla ibhulakufesi. Kepha, empeleni, uma singalambile akudingeki sidle ibhulakufesi, asilidingi. Inketho enhle kulezi zimo iwukuba nengilazi yamanzi, ikhofi, noma okuthile okuphuzwayo futhi lapho silamba, kufanele sihlehle ngokushesha.
Kungani singalambi ekuseni?
Ngemuva kokuchitha ubusuku bonke sizilile, okungathula buthule kusuka emahoreni ayisishiyagalombili kuya kwayishumi ngokuya ngesikhathi esidle ngaso idina ebusuku bangaphambilini, i-insulin ne-glucose yethu isezingeni eliphansi lapho sivuka. Leli zinga lesisekelo lisenza singabi nesifiso sokudla. Ukudla kuvame ukukhuthazwa yi-insulin ephezulu noma i-glucose ephezulu. Yingakho abantu abadla ukudla okuningi okuphenduka i-glucose banesifiso sokudla.
Ngakho-ke, kubalulekile ukuthi ulalele umzimba wethu futhi sidle isidlo sasekuseni lapho usicela.
Mhlawumbe ungahle ube nentshisekelo ku:
- Kuyini ukumelana ne-insulin? Ngazi kanjani ukuthi nginayo?
- Ukuzila ukudla okungapheli, ingabe kuyazuzisa? Ungakwenza kanjani?
- I-Keto noma i-carb ephansi yokudla kwabesifazane
Yikuphi ukudla okufanele sibe nakho kwasekuseni?
Lapho sesibonile ukuthi akudingekile ukuthi sidle masinyane lapho sivuka embhedeni, ngaphandle kwalapho sesivele silambile, nokuthi kufanele silalele imizimba yethu ukuze izile ukudla lapho isicela, kunengqondo ukucabanga: Futhi sidlani?
Abantu abaningi bakhomba ibhulakufesi njengesidlo abasithandayo, lokhu kungenxa yokuthi lesi sidlo sesiphenduke idizethi, sigcwele amaswidi.
Ngokuya ngamazwe kunamasiko athile noma amanye amasiko okudla okufanele adliwe ngesidlo sokuqala sosuku. Kepha empeleni, akukho ukudla kwasekuseni okukhethekile. Singaba nanoma yini esiyifunayo nsuku zonke. Yebo kunjalo, Ngokufanelekile, gwema amakhekhe, ama-muffin, nanoma yiluphi uhlobo lokudliwayo olunezakhamzimba eziphansi noma ezingenawo umsoco futhi olunama-carbohydrate noshukela. Sihlotshaniswa nokudla kwasekuseni ngokungathi yi-dessert, namaswidi, noma ukuthatha i-toast, okusanhlamvu, njll ... okungukuthi, ama-carbohydrate aguqulwa abe yi-glucose emzimbeni wethu.
Lapho silambe ngempela, esikufunayo ukudla ukudla kwangempela. Into encanyelwayo ukuthi ekudleni kokuqala kosuku kufanele sizigcine ziphansi kuma-carbohydrate futhi zinomsoco omningi, amafutha, imifino, njll. Lokhu kungenxa yokuthi, ngale ndlela, sizogcina i-insulin ne-glucose iphansi noma ezingeni lesisekelo. Uma sifuna ukudla ama-carbohydrate, kungakuhle ukuthi sibekelele ubusuku bantambama, sithathe ama-carbohydrate aphilile njengamazambane.
Ukulawula i-insulin ephansi kanye ne-glucose ekuseni kungasiza kakhulu noma ngabe sinenkinga nabo noma cha. Lokhu kungenxa yokuthi ukweqisa kwe-insulin noshukela kuthinta impilo yethu emazingeni amaningi. Ngokwesibonelo:
- I-Polycystic Ovarian Syndrome (i-PCOS) nokudla okunempilo
- Sikhuluma ngezinduna: izimbangela nokuthi zilashwa kanjani
- Ukugcina amathumbu ethu enempilo kuvikela impilo yawo wonke umzimba wethu
Ezinye izibonelo ezinhle zokudla esingazidla lapho silamba okokuqala ngqa emini kanye nokuzila ukudla ebusuku:
Amaqanda
Kuwukudla okuvame ukwenzeka njalo ekuseni, ikakhulukazi emazweni athile, futhi akusizi ngalutho. Lokhu kudla enezakha mzimba kakhulu. Banamaprotheni, amanoni, ane-choline ephezulu ne-cholesterol enhle. Ngaphezu kwalokho, ihlangana nakho konke: inyama, inhlanzi, izimila zasolwandle, imifino, njll. okuzosivumela ukuthi senze izitsha ezahlukahlukene kakhulu. Ungazi okuningi ngalokhu kudla (ukuthi ungathatha okungakanani, ikuphi okufanele ukhethe ...) esihlokweni esilandelayo: Mangaki amaqanda ongawadla?
Ibhotela
Kumele sikhethe ibhotela elihle. Kumele ube nayo Qaphela uma sizoyisebenzisela ukupheka ngoba ingasha futhi ibe yingozi. Uma sizoyisebenzisela ukupheka amaqanda, isibonelo, kungcono ukusebenzisa iGhee, ecaciswa ibhotela futhi engashi. I-Ghee ngamanoni nje asebhoteleni. Vele, uma sidla ibhotela kufanele sigweme ukubuyela emuva ku-toast ejwayelekile ene-buttered.
Imvubelo enomsoco
Asikhulumi ngemvubelo kabhiya, kubalulekile ukuthi ungayididanisi. Imvubelo yokudla okunempilo unambitheka njengoshizi, futhi ungumvubelo ongasebenzi ngakho awulimazi labo abanezinkinga zemvubelo. Inamazinga aphezulu wamavithamini B, angangezwa kumaqanda aqhekeziwe ngokwesibonelo.
I-Carne
Kungani kungenjalo? Singadla ibhulakufesi a ucezu oluhle lwenyama ukusilayisha ngokudla futhi kushweleze indlala yethu. Uma uthanda inyama ingaphekiwe, kungcono, izakhamzimba ozozithatha.
Singathatha I-Serrano ham noma enye isoseji enamaphesenti enyama angaphezu kuka-90%. Kubalulekile ukubheka amalebula ukuze wazi ukuthi sidla ini. Ngalowo mqondo, i-Serrano ham, ikhanda lengulube, i-lacon, njll. yizinketho ezinhle kakhulu.
Izinhlanzi ezinamafutha
Emazweni afana neJapan, usalimoni Kungokunye kokudla kwasekuseni okujwayelekile ngendlela yendabuko. Ungayithatha ingaphekiwe noma iphekiwe.
Singangeza ama-anchovies kumaqanda ethu, sisebenzise izinhlanzi ezisemathinini (inqobo nje uma zikumafutha omnqumo noma emanzini anosawoti)
Mhlawumbe ungahle ube nentshisekelo ku:
Ukufaka i-Ketosis: Kuyini? Kuyinto enempilo?
Ukudla ukukhathazeka: ungakuqeda kanjani ukuze uthole ukudla okunomsoco
Njengoba sesibonile, kufanele silalele umzimba wethu ukuze sibone ukuthi sizodla nini bese siyondla ngokudla okukugcwalisa ngomsoco namandla ukubhekana nosuku. Umsindo ulula? Ngakho-ke ... kungani ungazami futhi ushintshe indlela esikhulelwa ngayo isidlo sokuqala sosuku?