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Ukutya kulungile kwisibindi esinamafutha | UBoldskyIsibindi esinamafutha sisimo apho kukho ukunyuka kwamafutha esibindini. Oku kubangela ukuba isibindi sandise kwaye sibe bulkier. Le meko ingaqhelekanga inxulunyaniswa kwiimeko ezininzi nokusela utywala ngokugqithisileyo.
Ngelixa kwabanye abantu, inokubakho ngenxa yokutyeba kakhulu kwaye iphazamise imetabolism yamafutha. Kumanqanaba okuqala, isibindi esinamafutha sibonisa phantse ukuba akukho zimpawu yiyo loo nto kunokuba nzima ukusixilonga. Iindaba ezimnandi zezokuba le yimeko eguqulwayo.
Ifuna indlela yokuphila kunye notshintsho kumkhwa wokutya kwaye umntu unokunyanga isibindi sakhe esinamafutha ngokuhamba kwexesha. Inqanaba loku-1 lesibindi esinamafutha sisiqalo nje sale meko kwaye kungoko kuguqulwa.
Kuthatha ixesha elingakanani ukuguqula amanqatha ebindi 1?
Ewe, ngokungathi akukho bantu babini banokufana ngokufanayo, kwanemisebenzi yomzimba kunye imetabolism yomntu ngamnye iyahluka. Abanye abantu, ukubuyisa inqanaba lesibindi elinamafutha 1 kunokuthatha kuphela inyanga kwaye kwabanye, kungathatha ukuya kwiinyanga ezi-3-4.
Kuxhomekeke kubungakanani bokwakheka kwezicwili ezinamafutha kwisibindi sakho kunye nempendulo yomzimba wakho kunyango, utshintsho kwindlela yokuphila, njl.
Nantsi into ekufuneka uyenzile ukunyanga inqanaba lesibindi elinamafutha 1:
Sebenzisa iziCarbohydrate ezincinci
IiCarbohydrate emva kokufunxwa ngumzimba zisetyenziselwa ukuvelisa amandla emzimbeni wakho. Ii-carbs ezigqithisileyo ezisetyenzisiweyo ziguqulwa zangamafutha sisibindi kwaye zigcinwa. Kubantu abaphethwe sisibindi esinamanqatha sebakala 1, ii-carbohydrate kufuneka zithintelwe ubuncinci. Banokuba ngumqobo omkhulu ekunyangeni isibindi ekubanjisweni kwamafutha. Ukuguqula isibindi esinamafutha, yithi hayi kukutya okuyimithombo ephezulu yeecarbs ezinjengepasta, isonka kunye nerayisi.
2. Kunqabe ukusetyenziswa kotywala
Ukuba unale ngxaki, kufuneka ubuphephe ngokupheleleyo utywala, kuba bunokonakalisa isibindi sakho kwaye bucothise inkqubo yokunyanga ngamayeza. Kubantu abanesimo esingengotywala sesi sifo, banokutya isiselo esinye sewayini yonke imihla.
3.Tya iiprotheyini ezingakumbi kunye nemifuno eluhlaza
Ukuguqula le meko, umzimba wakho udinga isixa esincinci sesitashi kunye neecarbs kunye nenani elingaphezulu lamafutha alungileyo kunye neeprotein. Ifayibha ikunceda ugcine indlala yakho ihlolwe. Iprotein yakha izihlunu kwaye ikuncede unciphise ubunzima, ikwagcina iswekile esegazini lakho izinzile. Ungawadla amaqanda, inyama, iimpundu, iimbotyi, amandongomane kunye ne-paneer (Indian cottage cheese) kwiprotein yakho yemihla ngemihla. Amafutha alungileyo afana neavokhado, amandongomane, ioyile yomnquma kunye netshokholethi emnyama zilungele ukusetyenziswa ngokulinganayo.
4. Ukuzivocavoca kunye nokunciphisa ubunzima
Ukuphulukana nobunzima ngumbono olungileyo kubantu abanokuba nesibindi esinamanqatha ngenxa yemicimbi yokutya kunye nokutyeba kakhulu. Ukuba unamafutha ongezelelweyo, amathuba okuba isibindi sakho sinokuba namafutha. Kuya kukunceda ulahle kungekuphela nje isibindi esinamanqatha kodwa ezinye izifo zempilo ezingaphantsi ezibangelwa ziikilog ezongezelelweyo kubunzima bakho. Qalisa ukuzilolonga rhoqo kwaye uzame ukukuxhasa ngokutya okufanelekileyo ukunciphisa umzimba. Kuya kuhamba indlela ende ekuncedeni ukuba ubuyisele amanqatha ebindi 1 kwisibindi.
5. Thatha iTonic Tonic
Unokuncedisa inkqubo yakho yokuphilisa ngokutya i-tonic yesibindi efanelekileyo eya kunceda isibindi sakho kwinkqubo yokuphilisa. Iya kunceda ekulungiseni iiseli zesibindi ezonakalisiweyo kunye nokunyusa ukutshisa amanqatha kunye nokucutha amandla kwesibindi sakho. Unokufumana kwakhona iifomsile zesibindi sakho ukuba awuyithandi i-tonic. Qinisekisa ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqale nayiphi na i-tonics yesibindi. Bayingcali kwaye bayayazi imbali yakho yezonyango kunye nomzimba ngcono kunawe. Ukuthintela nawaphi na amayeza ekunikezeni iimpendulo ezingafunekiyo, kungcono uvumele ugqirha wakho athathe isigqibo sokuba yeyiphi i-tonic yesibindi elungele wena.
Inqanaba lesibindi elinamafutha 1 linokuba sisiqalo sesibindi esingenampilo. Ukuba ayishiywanga ingakhange inyangwe, le meko inokuqhubeka isiba mandundu kwaye izise ezinye iingxaki ezinxulumene nezempilo. Indlela yokuphila elula kunye nokutshintsha kwemikhwa yokutya kunokuhamba indlela ende ekunyangeni isibindi sakho esinamafutha. Dibana nogqirha wakho ngaphambi kokuba uqalise naluphi na uhlobo lonyango kwaye unamathele kukutya okusempilweni nokunesondlo.
Siyathemba ukuba olu lwazi beluluncedo kuwe.
