Kungani ukudla kwasekuseni kubizwa ngokuthi ukudla okuyingozi kakhulu, futhi yiziphi imisoco ebaluleke kakhulu okufanele ibe nayo?

Akungabazeki ukuthi isidlo sasekuseni siyisidlo esibaluleke kakhulu empilweni yomuntu nhlobo.Ngaphezu kokumnika amandla nomsebenzi odingekayo ukuze aqale usuku lwakhe, lesi sidlo sinezinzuzo eziningi njengokulawula isisindo kanye nokwenza ngcono ukusebenza kwemisebenzi yomzimba. Ukudla ukudla okunempilo nokuphelele kwasekuseni kungakunikeza ukugxila okukhulu nokusebenza kangcono emsebenzini, futhi kukunikeza amandla nokubekezela ukwenza imisebenzi ehlukahlukene yomzimba, futhi ukudla kwasekuseni kuthiwa kwehlisa i-cholesterol egazini, futhi kubalulekile. ngaphezu kokudla kwakho njengokuthi Ngayo, unganikeza ukudla kwakho ngamavithamini namaminerali amaningi, ikakhulukazi uma ufuna ukulawula isisindo sakho.

Yebo, ukudla isidlo sasekuseni kubaluleke kakhulu kubo bonke ubudala, kodwa kubaluleke kakhulu ezinganeni.Ucwaningo olwenziwe yi-American Dietetic Association lubonise ukuthi izingane ezidla ukudla kwasekuseni zenza kangcono futhi zithole amaphuzu aphezulu esikoleni nasemidlalweni kunoontanga bazo abangadli. ibhulakufesi.

Izinzuzo zokudla kwasekuseni

Kunezinzuzo eziningi ezinqatshelwe kulabo abangakunaki ukudla kwasekuseni, njengokushisa amafutha amaningi, ukulawula isisindo, nokugcina amazinga ajwayelekile e-cholesterol ne-insulin, okunomthelela ekuvimbeleni izifo eziningi, futhi labo abadla ukudla kwasekuseni bavame ukujabulela ukugxila okuphezulu. kulo lonke Namuhla, abazizwa bekhathele ngokushesha, ngaphezu kwalokho, ukudla kwasekuseni kukunikeza amandla anele okwenza imisebenzi yakho yansuku zonke ehlukahlukene, futhi kunomthelela omkhulu ekuthuthukiseni inkumbulo. Ukushiswa Amafutha Labo abadla ukudla kwasekuseni bashisa ama-calories amaningi usuku lonke kunalabo abangasidli isidlo sasekuseni.

Isidlo sasekuseni esididiyelwe sinomthelela ekwandiseni umuzwa wokusutha usuku lonke, futhi kukusiza ukuba ukhethe izinhlobo zokudla okunempilo kokunye ukudla phakathi nosuku.Umuntu ongadli ukudla kwasekuseni uzozizwa elambile kakhulu ngemva kwamahora ambalwa, okungase kumshukumise. ukukhetha izinhlobo zokudla okungenampilo njengalezo ezigcwele amafutha Kunothe ngama-kilojoule ukunxephezela umuzwa wendlala Ngokuqondene nomuntu odla ukudla kwasekuseni okugcwele nokuhlukahlukene, ngeke ahlushwe yile ndaba.Kubalulekile ukuqaphela lapha ukuthi ukudla kwasekuseni okuhlotshaniswa namafutha avuthayo yilokho kudla okunempilo okuqukethe inani elanele lamaprotheni noma okusanhlamvu okuphelele, Futhi ukungadli noma yikuphi ukudla okucebile ngamafutha nama-calories kuzosiza ukushisa amafutha.

Ukunikezwa kwamandla Ukudla ukudla kwasekuseni okuqukethe inani le-fibre namaprotheni kusiza ukunciphisa umuzwa wakho wokukhathala phakathi nosuku, futhi kukhulisa amandla adingekayo ukuze wenze imisebenzi ehlukahlukene yansuku zonke usuku lonke uma kuqhathaniswa nalabo abadla isidlo sasekuseni esicebile noma abadlayo. Ungakudli nhlobo ukudla kwasekuseni.Kumelwe ukuba uqaphele ukuthi ukudla kwasekuseni nsuku zonke kukusiza ukuba wenze imisebenzi yakho ehlukahlukene ngamandla, kuyilapho ungadli kuholela ekubeni uzizwe ukhathele futhi ubuthakathaka kakhulu ngisho ungenzanga imisebenzi eminingi nemisebenzi.

Ukulawula izinga le-cholesterol Abantu abangasidli isidlo sasekuseni kuvame ukuba maningi amathuba okuba babe nezifo ezihlobene ne-cholesterol ngoba ukunganaki lokhu kudla kwandisa izinga le-cholesterol egazini, futhi bahlushwa ukungalingani kwe-insulin uma kuqhathaniswa nabantu abadla ukudla kwasekuseni njalo, ngakho-ke is Kubalulekile ukugcina ukudla kwasekuseni okunempilo ukuze kugcinwe impilo yezitho zomzimba nemisebenzi, ikakhulukazi kulabo abahlushwa i-cholesterol ephezulu noma abanesifo sikashukela.

Ukuthuthukisa inkumbulo Ukudla ukudla okunempilo okunikeza amandla ekuseni kusiza ukuthuthukisa inkumbulo nokwandisa ukugxila, futhi kufanele unake uhlobo lokudla okudliwayo, njengoba ukudla okunothe ngamafutha kanye nama-kilojoule amaningi kuvimbela ukugxila kanye nenkumbulo phakathi nosuku. Ngakho-ke, kubalulekile ukudla ukudla okunempilo ekuseni ukuze ukwandise ukugxila kwakho futhi uthuthukise inkumbulo yakho.

Ukudla kwasekuseni Ukuze uthole izinzuzo eziphezulu ezihambisana nokudla ukudla kwasekuseni, khetha ukudla okunempilo nokufanelekile okuhlukahlukene futhi okuqukethe izithelo ezanele, imifino, okusanhlamvu okuphelele, imikhiqizo yobisi enamafutha amancane noma angenawo amafutha, kanye namaprotheni, futhi nansi okubaluleke kakhulu. izici okufanele zifakwe ekudleni kwakho kwasekuseni kulesi sidlo:

I-Oats: I-Oats ingenye yokudla okubaluleke kakhulu okufaka isandla ekugcineni amazinga e-cholesterol, futhi i-oats inomthelela omkhulu ekuthuthukiseni inkumbulo nokwandisa amakhono okugxilisa ingqondo, ikakhulukazi ezinganeni, uma kuqhathaniswa nokusanhlamvu kwasekuseni okwenziwe ngomumo, ngakho-ke qiniseka ukuthi ufaka i-oats ku-oats. Ukudla kwakho ngokujwayelekile kanye nesidlo sasekuseni ngokujwayelekile.

I-Grapefruit: I-Grapefruit iqukethe inani elikhulu likavithamini "C" kanye ne-vitamin "A" futhi inomphumela omuhle ekuthuthukiseni umphumela wezidakamizwa ekwelapheni umdlavuza.I-grapefruit ingafakwa ekudleni kwasekuseni noma idliwe ngendlela yejusi entsha.

Amaqanda: Ukudla amaqanda ngesikhathi sasekuseni kunomthelela omkhulu ekwehliseni umuzwa wendlala kanjalo nokunciphisa ukudla okudlayo emini uma kuqhathaniswa nabantu abangawadli amaqanda ngesikhathi sasekuseni noma abangawadli isinkwa esikhundleni sawo.Ngakho-ke, uma ufuna ukulawula ukudla kwakho. isisindo, kungcono ukudla amaqanda kwasekuseni nsuku zonke.

Ikhofi: Ukudla ikhofi ngesikhathi sasekuseni kunomthelela ekwenzeni impilo ibe ngcono kakhulu nangezindlela eziningi.Ukulidla kunciphisa ukudangala nokukhungatheka, kunciphisa amathuba okuba nesifo sikashukela sohlobo XNUMX nezinye izinhlobo zomdlavuza, kanye nokunambitheka kanye nephunga elimnandi lekhofi elisiza ukuthuthukisa isimo sengqondo kanye ikunikeza ukugxila okudingekayo ukuze uqale usuku lwakho. . Futhi uma ucabanga ukuthi asikho isikhathi sokudla kwasekuseni, mhlawumbe kufanele uzibuyekeze, ngoba izinketho zokudla kwasekuseni ziningi futhi zilula futhi zingalungela futhi zibe nempilo ngesikhathi esifanayo,

Nazi ezinye izinketho okulula ukuzisetha:

Iyogathi enamafutha aphansi enezithelo zakho ozithandayo. I-whole-grain breakfast cereal enobisi olunamafutha amancane nezingcezu zezithelo.

Amaqanda abilisiwe nobhanana.

 Ipuleti lamaqanda athosiwe anemifino kanye nocezu lwethosti yezinhlamvu.

Ushizi nezingcezu zezithelo.

Kungcono ukugwema ukudla okunamafutha amaningi, okufana namaswidi, ukudla okuthosiwe, noma okucebile ngezivimbelakuvunda, noma i-mortadella ecebile ngosawoti namafutha.

Sengiphetha, impilo yakho iyona nto ebaluleke kakhulu ongayinikeza futhi uyigcine, futhi ukudla kwasekuseni kunganikeza umzimba wakho amandla, umsebenzi kanye nempilo ukuze uqedele usuku lwakho, ngakho qiniseka ukuthi uyidla nsuku zonke ngezikhathi ezithile, ukuvikela umzimba wakho ezifweni. futhi ujabulele ukugxila kanye nenkumbulo eqinile, futhi uma ukhathazekile ngokushisa amafutha engeziwe nokulawula Umzimba wakho kufanele ugcine ukudla okunempilo nokuphelele okuhlanganisa amaprotheni, okusanhlamvu, imikhiqizo yobisi olunamafutha amancane, izithelo, kanye ne-caffeine encane. ungadebeseleli ukulungisa ukudla kwasekuseni, kungakhathaliseki ukuthi umatasa kangakanani, ngoba umsebenzi wakho ekugcineni awubalulekile kunempilo yakho; Ngoba ngaphandle kwempilo yakho, ngeke ukwazi ukuqeda umsebenzi wakho ngokugcwele.