Amathiphu asheshayo
- Hlanganisa i-carbs neprotheni noma amanoni anempilo.
- Khetha okusanhlamvu okuphelele kunokucwengiwe.
- Phuza amanzi ngaphambi kokufuna i-caffeine.
Uyakwazi ukuwa. Phakathi nemini kuyafika, izinkophe zakho ziba nzima, imicabango yakho iba yimfiphi, kuthi masinyane into eyodwa kuphela ebalulekile emhlabeni ibe ikhukhi noma elinye ikhofi. Kuzwakala njengentando eyehlulekayo. Imvamisa kumane kungushukela wegazi owenza ncamashi lokho owawusethelwe khona ngesidlo sasemini.
Amandla avela ekudleni asebenza njengomlilo. Bekelela izinkuni ezomile bese uthola ilangabi elisheshayo, eliqhakazile eliphela ngokushesha ngendlela efanayo. Faka ugodo oluqinile bese wona umlilo utsha uphansi futhi uzinzile amahora. Iningi lokudlela amandla azinzile kufinyelela ekukhetheni izingodo eziningi nezinkuni ezincane, bese unika umlilo wakho umngane ukuze uhlale.
Kungani ukuwa kwenzeka
Uma udla ama-carbohydrate, umzimba wakho uwahlukanisa abe ushukela ongena egazini lakho. Ama-carb alula, acwengiwe njengesinkwa esimhlophe, amaphayi, iziphuzo ezinoshukela, neningi likaswidi ahlukana cishe ngokushesha. Ushukela wakho wegazi uyaqubuka, umzimba wakho uzabalaza ukuwubuyisela phansi, futhi uvame ukwedlulela. Umphumela yilokho kuwa okujwayelekile: ukhathele, uyimfiphi, futhi ulambile futhi kusenesikhathi kakhulu.
Ama-carb ayinkimbinkimbi aziphatha ngokwehlukile. Ngoba aphethe ufiba nezitashi ezixakile kakhulu, umzimba wakho uthatha isikhathi eside ukuwahlukanisa, ngakho ushukela ungenela kancane esikhundleni sokuthela. Ushukela wegazi uyakhuphuka futhi uwe kamnene, kanjalo namandla akho. I-Cleveland Clinic ikhomba okusanhlamvu okuphelele njenge-oatmeal nelayisi elinsundu, kanye nezithelo, imifino, nemidumba, njengohlobo lwamafutha atsha kancane akugcina uhamba.
Ifomula elula: hlanganisa ama-carbs akho
Nasi isinyathelo esilungisa buthule ukuwa okuningi kwamandla. Ungadli ama-carbs wodwa. Uma wengeza iprotheni, ufiba, noma amanoni amancane anempilo eceleni kwawo, isidlo sonke sigaya kancane, okwenza kubelele ukuqubuka nokuwa. I-CDC iphakamisa ukuhlanganisa i-carb nomthombo weprotheni njengamantongomane amancane, uyogathi othize, amaqanda, noma inyama enganamanoni ukuze uhlale ugcwele isikhathi eside futhi ugweme ukuguquka kukashukela wegazi.
Emsebenzini lokho kubukeka kanjena:
- I-apula nesipuni sebhotela lamakinati esikhundleni se-apula lodwa.
- I-oatmeal enamantongomane nezithelo ezimnyama esikhundleni sikagwamba onoshukela.
- Isinkwa esosiwe sokusanhlamvu okuphelele namaqanda esikhundleni se-bagel engenalutho.
- Amakhilikithi noshizi noma i-hummus esikhundleni samakhilikithi wodwa.
Akukho kwalokhu okukucela ukuyeka ukudla okuthandayo. Kumayelana nalokho okubeka eceleni kwakho.
Ezimbalwa izinguquko ezilula
Awudingi ukushintsha yonke ikhishi lakho. Ukushintsha izinto ezimbalwa eziyisisekelo kwenza umsebenzi omningi:
- Shintsha isinkwa esimhlophe, ilayisi elimhlophe, ne-pasta evamile ngezinguqulo zokusanhlamvu okuphelele.
- Thatha isithelo esiphelele esikhundleni sejusi lesithelo (ufiba yiyo inhloso).
- Yakha isidlo sasemini ngokuthize okuneprotheni nemifino, ukuze sikuthwale kuze kube isidlo sakusihlwa.
- Gcina ukudla okunamandla azinzile eduze ngasemini kakhulu, ukuze ungabi ngaphansi komusa womshini wokuthenga.
Ungakhohlwa amanzi nesigqi
Izinto ezimbili ezingahlangene noshukela zisawuqeda umthamo wakho. Eyokuqala ukushiswa ukoma. Ngisho ukushiswa ukoma okuncane kwenza inhliziyo yakho isebenze kanzima futhi kukushiya uzizwa ukhathele, ngakho ingilazi yamanzi ngezinye izikhathi iyimpendulo yangempela yokudangala okungeke kulungiswe ukudla. Eyesibili ukweqa izidlo bese ulungisa ngokweqile. Amagebe amade ungadli lutho, kulandelwa isidlo esikhulu esisheshayo, kukunika isikhwishikhwishi esifanayo. Ukudla into enengqondo ngezikhathi ezijwayelekile kugcina umugqa ushelela kakhulu.
Izwi elisheshayo ngekhofi, njengoba liyisisombululo esivamile sokuwa. I-caffeine ikunika ukukhuphuka kwangempela, kodwa uma iphela ingakushiya ozela kakhulu kunakuqala, okuyindlela ikhofi lasemini eliphenduka ngayo umkhuba wekhofi lasemini. Kulungile ngokulinganisela. Qaphela nje uma uyisebenzisela ukumboza ukuwa okungaphathwa kangcono ukudla namanzi.
Uma kungaphezu kwepuleti lakho
Ukudla okuzinzile kusiza kakhulu, kodwa ukukhathala okungapheli, okusindayo akuhlali kumayelana nokudla. Uma uthola ubuthongo obuhle futhi udla kahle ngokwanele kodwa usazizwa ukhathele usuku nosuku, lokho kufanele ukusho kudokotela wakho. Ukukhathala okuqhubekayo kungakhomba izinto ezinjengezinkinga ze-thyroid, ukuntuleka kwegazi, noma ezinye izimo ezifanele ukubhekwa kahle esikhundleni sokudla okunye. Ukudla kungakuthwala usuku olujwayelekile. Uma kungakwazi, lokho wulwazi olusizayo, hhayi ukwehluleka komuntu.
Imithombo
- Cleveland Clinic, Foods That Give You Energy: What To Eat and Avoid
- CDC, Choosing Healthy Carbs
- Mayo Clinic, Carbohydrates: How Carbs Fit Into a Healthy Diet