Ngabe udla kanjani ngemuva kokugibela ibhayisekili kagesi? Kunezinto ezintathu okudingeka uzazi ngendlala

Ukuhamba ngebhayisikili kagesi akufanele kube izaba zokuthi "udle kakhulu". Ngemuva kokuhamba ngebhayisikili kagesi, uhlala ulambile. Yini okufanele uyenze uma ufuna ukunciphisa umzimba kodwa ungakwazi ukusiza ukudla kakhulu? Okulandelayo kuzokunikeza izimpendulo.
   
Ngokusho komkhandlu waseMelika ngokuzivocavoca umzimba, ukuhamba ngebhayisikili kushisa amakhalori amaningi - ama-500 ngehora kumuntu ongamakhilogremu angu-140 - futhi ama-calories anguphethiloli womzimba. Ukushintsha lawa khalori kubalulekile njengokuqopha amamayela kucebo lokuqeqesha abagibeli bamabhayisikili. Imihlahlandlela Yezokudla ka-2015 kuya ku-2020 yabantu baseMelika ithi indoda esebenzayo kufanele idle ama-calories angama-3,000 ngosuku nowesifazane osebenzayo aze afike kuma-calories angu-2,400 ngosuku. Uma ungadli ngokwanele, mhlawumbe ujwayelene nendlala ozwayo ngemuva kokuhamba ngebhayisikili lakho likagesi. Uma ulambile ngaso sonke isikhathi, hlola indlela odla ngayo nokuvivinya umzimba.
  Ngabe kujwayelekile ukulamba ngemuva kokugibela ibhayisekili?  
Imisebenzi yamandla aphezulu njengokuhamba ngebhayisikili kagesi isebenzisa izitolo ezijwayelekile zomzimba zekhalori, futhi kudingeka amakhalori angeziwe ukwakha kabusha imisipha, ukugcina amathambo aqinile nokuvikela ukukhathala. Kepha ukunquma ukuthi yini oyidingayo akulula njengokungeza ama-calories angama-300 kusabelo sakho sama-2,400 3,000 noma ama-XNUMX ngosuku ukwenzela amakholori angekho.
 
Ngokuvamile, abantu, ikakhulukazi abasubathi, abantu abahamba ngamabhayisekili kagesi, kufanele badle ukuze bahlangabezane nezidingo zabo. Uma isisu sakho senza imisindo, kusho ukuthi udinga ukudla okuningi.
   
Indlala ijwayelekile, kepha ukulamba akusho ukuthi udinga ukudla njalo. “Uma ngabe udlile ehoreni eledlule noma ngaphezulu, kungcono ukuphuza amanzi ngaphambi kokuba uphinde udle,” kusho uBlock, isazi sokudla esabhaliswa e-United States. Ukoma nendlala kulawulwa yingxenye efanayo yobuchopho, futhi kulula ukwenza iphutha lokuphelelwa amandla komzimba ngokuzila ukudla.
 
Mhlawumbe othile akaqiniseki ukuthi ukulangazelela kwabo indlala kuvamile. Ngokuvamile, njalo emahoreni amabili kuya kwamane kuyisigqi sendlala esivamile, ngokusho kwawo ukukala ukudla kwabo. Okubaluleke kakhulu, naka umzimba wakho futhi ufunde izindlela zakho zokudla.
  Angazi ukuthi iqembu lizolamba yini ngemuva kokugibela ibhayisekili kagesi?
  Kungani ulambile ngemuva kokudla?  
Yini edumaza kakhulu kunokulamba ngemuva kokudla ukudla okunempilo isikhathi esingaphezu kwehora? Mhlawumbe awudli amakhalori anele futhi umzimba wakho udinga izakhamzimba eziningi.
 
Uma wazi ukuthi udla amakhalori anele, mhlawumbe awudli amakhalori alungile. Ukudla okumnandi kufanele kufakwe amaprotheni wamandla (afana nebele lenkukhu, inyama yenkomo edliwe ngotshani), ama-carbohydrate asezingeni eliphakeme (njenge-quinoa, isinkwa sikakolweni wonke, oats, ubhatata nobhanana), amafutha enempilo (njengokwatapheya, amakinati nembewu, i-olive oil ne-salmon), nezithelo nemifino eningi enikeza amavithamini namaminerali.
  izithelo ziqukethe amavithamini amaningi kanye namaminerali
  Ungazizwa kanjani ulambile?  
Ukukhululeka kwendlala akuhlangene nokudla kakhulu, kumayelana nokudla okuhlakaniphile. Qiniseka ukuthi ufaka amaprotheni namafutha ekudleni kwakho ukukusiza uzizwe ugcwele futhi wanelisekile isikhathi eside.
 
Ungadli ungaboni, futhi. Hlola ukuthi untula ini bese ubuza ukuthi yini ongayengeza. Ngabe ujwayele ukudla amaprotheni namafutha, kepha hhayi ama-carbohydrate futhi okuphambene nalokho? Ingabe kukhona i-fiber eyanele? Uma kungenjalo, engeza.
 
  isaladi yemifino iqukethe amaprotheni namafutha, kanye nefayibha
 
Uma ulambile ngenkathi uhamba ngebhayisikili kagesi, qiniseka ukuthi ugcwalisa amandla akho. Ngendlela ejwayelekile, ukuhamba ngebhayisikili kagesi okuhlala isikhathi esingaphezu kwehora kufanele kugcwaliswe ngama-gramu angama-60 ama-carbohydrate ngehora. Lapho umzimba wakho udinga amandla, wunikeze, ngakho-ke awudingi ukufaka uphethiloli ngokuhamba kwesikhathi.
  intambo yemvu yize imnandi, kepha "uwoyela osindayo nosawoti" ukudla kwekhabhoni okuphezulu, ukudla okufanele kufanele
 
Okubaluleke kakhulu ukwazi ngempilo enempilo ukuthi indlala ayiphathelene nje nokuthi “udlani,” futhi iphathelene nokumunca amanzi ngendlela efanele, ukulala kahle, kanye nokuphathwa kwengcindezi. Ngakho-ke qiniseka ukuthi udla okunempilo, ungahlali kuze kube sebusuku, gibela ibhayisikili likagesi ukunciphisa ukucindezeleka ~ uzoba nomzimba onamandla kakhulu!