Kokuzila ngosuku isidudu: Inkcazo yokudla kunye nohlaziyo

Yeza emthonjeni elide lulindelwe. Kwaye ngoko nangoko inani elikhulu hayi nje manenekazi, kodwa amadoda ngenzondelelo ezibekwe ngayo ekuziseni inani nomzimba ukuze. Abanye siqhutywa ngumnqweno ukuba siphelelwe okongezeleke eekhilogram thuba abandayo. Abanye ebhaliweyo yokwenza umthambo ukuze sehlise izihlunu buthuntu ngexesha lasebusika. unxano Third kukhokelela "ukucoca" umzimba wakho, asuse ityhefu, ubuthi kunye nezinye izinto eziyingozi. Nangona kunjalo, bonke abantu baqonde ukuba ndiphumelele nayiphi na iminqweno ngasentla kunceda nje kuphela ejimini kunye njengomtyibilizi, kodwa nesondlo esifanelekileyo.

"Isidudu ubuhle"

Abantu abaninzi bayazi ukuba oatmeal iqulethe isixa esikhulu iivithamini kunye neeminerali kubalulekile kuphuhliso eyiyo umzimba wethu. Igama lesibini le mveliso i "yentwana ubuhle." Nokuba abazali lwabantwana ekuqaleni kakhulu baba yokudla lomntwana ngendlela yokuba icandelo DC wanikwa isidudu. imifuziselo abaninzi abadumileyo benza imini ukudla kwi isidudu. Indlela olunoluncedo esityeni emzimbeni, kwaye kube sisiseko ekutyeni? Kule kunye nezinye uxelela eli nqaku.

Starch beta-glucan: iipropati luncedo

Abantu abaninzi basebenzisa ukusetyenziswa oatmeal yonke imihla. Ezinye ziintombi abatsha, kwaye ladies badala, wenze le isiseko dish pheko. Noko ke, kuhle ukuba umzimba njengoko kubonakala ngathi uqala?

Oatmeal ngumthombo wezixa omkhulu yomatshini ifayibha, ezinceda ukulwa ubuthi, inkunkuma kunye nezinye iimveliso eziyingozi emzimbeni. Izazinzulu lubonise ukuba ngenxa starch, nto leyo eyinxalenye imveliso, iphecana zesisu ke zigutyungelwe kwi yencindi impiliso, nto leyo inceda ukubuyisela microflora emathunjini.

Ukubakho Imihlubulo kweli cereal beta-glucan ikuvumela ukuba uzive ukulambela ixesha elide. Ngenxa imini obhobhozayo kwi isidudu ithe phe lula kwaye imiswe.

Gadudu Amandla akukho calories

Ukongezelela, i mveliso i "yokugcina" ezixabisekileyo iivithamini E no-C, kwakunye provitamin A. isidudu siqulethe zinc, nemagnesium, intsimbi, potassium kunye calcium.

Ubukho carbohydrate ezintsonkothileyo oatmeal kunceda ekucebiseni umzimba eziyimfuneko eqhelekileyo yokusebenza amandla. Kuyinto ngenxa kule propati abantu abaninzi basebenzisa oatmeal sakusasa.

Ngokwenza ngaphakathi emzimbeni, cereal akuthethi ahlale nakumphezulu esiswini, ngoko ke calories zongezelelweyo abanalo ixesha 'ukuhlala' umzimba. Ukuba unayo oatmeal yonke imihla, uyakwazi ukucoca nje emzimbeni wakho, kodwa ukwazi oko. Oku kunokwenzeka ngenxa ukukwazi isidudu ebalaseleyo ukulwa radicals ezamahala eziphazamisana inkqubela evumelanayo iinkqubo ekuphulukenwe nalo.

Ngosuku ukudla kwi isidudu, Unako nokunciphisa ngokubalulekileyo izinga cholesterol egazini.

Ngenxa yoko, le mveliso kukho inani elikhulu iipropati luncedo. Zeziphi bendlela nto?

Ukunqongophala amafutha kunye nezilwanyana iiproteins

Yinto eyaziwayo ukuba imini oatmeal obhobhozayo rhoqo eyenziwa manenekazi aselula nabafana. Noko ke, eselula ukuze ukukhula kunye nophuhliso, ukongeza protein semifuno, nazo kuyimfuneko kunye nezilwanyana, leyo, yeha, ayikho loo mbhodamo. Ukongeza, oatmeal ikwaqulathe ezinye asidi kubalulekile acid.

Yinto eyaziwayo ukuba zonke ziiproteni ufake umzimba womntu, kukho ibolile zibe amacandelo, ingakumbi acid. Badlala indima enkulu xa kuvuselelwa emzimbeni. Kwangaxeshanye oko iiproteni zezilwanyana inezinto ezinceda iiseli yokuvuselela kudlula ngokupheleleyo. Yalahla intlanzi okanye inyama, ungenza ngokulula uphazamise amajoni omzimba. Xa engekho 'isilwanyana' izinto wanqunyanyiswa iinkqubo wokwakha iiseli ezintsha, kuquka omzimba. Igazi oyekayo ukuvelisa gamma globulin. Nguye ngubani obandakanyeka ngqo kwiinkqubo omzimba. Ngoko ayishiye ngokuphelele iimveliso kunye iiprothini ubabalo ngesakhiwo akakwazi oatmeal. Nakuba kunjalo, amalungiselelo iintsuku ukudla phezu kwaso - iluncedo kakhulu.

ukudla based: cereal ngokuba ekulweni ekutyebeni

Ukuze ukucima umzimba ityhefu, ubuthi kunye nezinye izinto eziyingozi nge oatmeal, kufuneka balandele imithetho ethile.

1. Gadudu ilungisiwe phezu kwamanzi, hayi ubisi.
2. Kwakhona ifakwe ibhotolo kunye neswekile.
3. Kufuneka ukuthintela ukusetyenziswa yetyuwa.

Umba esihle ukudla kukuba ukutya isidudu kube kane okanye ngaphezulu ngemini. Kuyimfuneko ukuba usele iziselo - iilitha ubuncinane 1.5. Ezi ziquka iti (green okanye emnyama), amanzi izimbiwa ngaphandle igesi, ikofu. Konke oku kufuneka ibe iswekile. I 'imini oatmeal "kuvunyelwe ukusetyenziswa iziqhamo kunye nemifuno (ngaphandle neetapile, iibhanana, iidiliya). Abanye oogqirha ukucebisa sifake ezityiwa esezantsi-fat iyogurt.

Khetha ubude: imini amathathu okanye

Ukudla kunokuba kuba sisiseko umfanekiso yobomi bomntu inyanga. Kulo mzekelo, kucetyiswa ukuba ukuwuphinda kamva kuphela konyaka. Ukuba ucinga ukuba oatmeal yonke imihla - kuyingozi, kunokwenzeka ukuba ayeke ukuba ukothula imihla.

Ukuze wenze oku, silungiselele isidudu ngokuchanekileyo. ishq Eqhelekileyo malixhelwe ngokukhawuleza ayifanelekanga. Kufuneka kwakhona ukunika up iziqhamo ezomisiweyo kunye namandongomane, adla Kongezelelwa isidudu. ishq yonke ingqolowa, eyaziwa ngokuba "uMofokeng" - oku sisiseko ekutyeni. Ukupheka emanzini (okanye abilayo nokuhlanganiswa wavuka ezinqeni) emanzini kunye upheka, ngononophelo ukukhwezela, imizuzu emihlanu. Kulo mzekelo, ukuyondelelana kwendlela isidudu kufuneka efana pudding. Oku kuluncedo kakhulu kuba iphecana zesisu. oatmeal eliphekwe yahlulwe kane okanye kahlanu iindawo, ezithi ke ngoko ityiwe emini.

Ekukholelwa ukuba ipapa, okuphekiweyo le ndlela ikuvumela ukuba ukuncipha. Imvakalelo ndandifeketha kunye nokusebenza ngokuchanekileyo emzimbeni - onikeza usuku ukudla kwi isidudu. Ukuphonononga baye bazama oku ukudla sifikelela kwisigqibo: isidudu inceda ukwehlisa umzimba ukuya neekhilogram ezintathu ngeveki. Kulo mzekelo umzimba uzele amandla namandla ukutya kwaye isebenza kwimo esebenzayo.