Ukutya kwebhanana kuthembisa ukosula iiponti ezingaphezulu ngaphandle kokubingelela kakhulu inkalakahla. Ukongeza kokutya iziqhamo kwisidlo sakusasa, isicwangciso sokutya sishumayela ngokulala okusemgangathweni kunye nendlela esempilweni yemihla ngemihla. Isiphumo sinokufikelela kwiikhilogram ezintathu ngaphantsi kweentsuku ezili-10.

Yenziwe eJapan nguHitoshi Watanabe, ingcali kwezamayeza othintelo, ukutya kwebhanana kuye kwafumana abalandeli abaninzi eMelika, kwaye kuye kwathathelwa ingqalelo njengokuphinda kufundiswe ukutya, hayi imenyu ephambeneyo ethintela ukutya.

Ngokwengcali yezesondlo, ibhanana inesitatshi kunye nee-enzymes eziphucula inkqubo yokwetyisa kunye nokuhamba kwamathumbu, ukongeza kwigalelo lokuhlutha. I-Nanica, i-apile, igolide, isilivere kunye naluphi na uhlobo ziyakhutshwa, ukuba nje ityiwa ngokwendalo, ngaphandle kokupheka okanye ukuxolela. Kodwa ngaphandle kwegama, isiqhamo sinyanzelekile kusasa, yonke imihla ukutya kukhutshwa ngokumodareyitha.

Ukutya kwebhanana kusebenza njani?

Akukho sonka, ikofu, ubisi, okanye amanye amaqela okutya ukuqala usuku lwakho. Iibhanana kukuphela kokutya okuvumelekileyo kwisidlo sakusasa, ungatya uninzi njengoko kufuneka ukubulala indlala (ngesiqhelo iiyunithi ezimbini kuye kwezine). Khumbula ukuba, ngokugqithileyo, inokuba nobunzima kwisikali kuba ityebile kwiicarbohydrate. 

Umyili wokutya ukwabonisa ukungenisa iiglasi ezimbini zamanzi kubushushu begumbi, izimbiwa okanye izihluziweyo, nakwiisiphu ezincinci. Indibaniselwano isebenza ngokufanelekileyo ukwanelisa ngokukhawuleza, kuba imicu enyibilikayo yenza ijeli ezalisa isisu. Iingcali zikholelwa ukuba kuthabatha ixesha ukuze umzimba uqonde ukuba kungeniswa ntoni. Ke ngoko, kufuneka uhlafune kakuhle kwaye utye ngononophelo, uyonwabile ngokwenene.

Inguqulelo yoqobo yesicwangciso ivumela okunye ukutya kwesidlo sasemini kunye nesangokuhlwa, kodwa kufuneka kuthathelwe ingqalelo ukuba ingabi ngaphezulu. Akukho mida icacisiweyo yekhalori yokutya, kungabikho noluhlu lwento onokuyenza kwaye awukwazi ukuyeka ukutya.

Amashwamshwam amabini ngosuku, enye ngaphambi kwesidlo sasemini nasemva koko. Kufanelekile ukuba isiqhamo esitsha, iyogathi, into elula. Ngaphandle kwesidlo esikhulu, ikofu, iti, kunye neesoda zokutya zihlala zivunyelwe, kodwa zibeke phambili amanzi okusela ngaphezulu kwawo nawuphi na ulwelo. Kodwa phakathi kokukhetha okunempilo, ukunqanda i-dessert, utywala, iifriji zaseFrance kunye namafutha phantse ngumthetho.

 Izinzuzo

I-potassium kwiibhanana iphucula ukusikwa kwemisipha kwaye, ngenxa yoko, yonyusa ukutshiswa kwamafutha. Ukutya kukwakhuthaza ukusebenza kwamathumbu, kunceda ukwetyisa nokwandisa imveliso ye-serotonin, i-neurotransmitter ejongene nemvakalelo yempilo-ntle. Iziphumo kukulawula okukhulu koxinzelelo, unxunguphalo, kunye nokulala.

Esinye isibonelelo sokusetyenziswa yi-fructose, iswekile kwiziqhamo ilawula kwaye ifihle nomnqweno wokutya iilekese. 

Ukulungiswa kwenkqubo yesiqhelo

Ukutya kufuna ingqalelo engakumbi ngexesha lokuphumla, akukho kutya kunzima emva kwentsimbi yesibhozo ngokuhlwa kwaye akukho busuku bude. Ngexesha lokulala sikhupha iihormoni ezilawula ukutya, ukutsha kwamafutha, kunye neemvakalelo zokugcwala. Eyona nto ilungileyo, ke, kukuba nesikhewu seeyure ezine phakathi kwesidlo sokugqibela okanye i-snack kunye nexesha lokulala.

Ukuziqhelanisa nokuzilolonga akunyanzelekanga ukuba uphumelele kwimenyu, kodwa sisindululo esibalulekileyo ngokuchasene nokuhlala phantsi. Ukuhamba, umzekelo, akuncedi kuphela ukunciphisa umzimba, kunceda nokugcina impilo. Ke ngoko, khangela ingcali ukuze wazi imeko yetyala lakho kwaye uhambe!

Olunye uncomo lokungena emgceni kukugcina ijenali malunga nendlela entsha. Kufanelekile ukuqaqambisa ukutya, izixa, iikhalori, iishedyuli, iintsuku zeveki, phakathi kwezinye idatha. Ugqirha wesondlo uya kuba nakho ukulandela ukuvela kokulahleka kobunzima kwaye akhombise utshintsho olunokwenzeka.

Ingcebiso yemenyu yokutya kwebhanana

Desayuno

  • Yitya ukuya kuthi ga kwiibhanana ezine kwisidlo sakusasa, ulandelwe yindebe yamanzi ashushu egumbini. Wanelisekile ziibhanana ezimbini? Yima kanye apho.

I-snack yasekuseni

  • Ikhaphetshu, iorenji kunye nejusi yejinja
  • 1 indebe (200 ml) ivatala kunye nejusi yelamuni
  • Ibhokisi ye-1 yesiphumo seziqhamo

Isidlo sasemini

  • Iletesi, iarugula kunye nesaladi ye-watercress + 2 ilayisi ikhaphetshu. (isuphu) (iphelele, ngokukhethekileyo) + 1 iqokobhe leembotyi eliphakathi + 1 ifillets ephakathi (100 g) yenkukhu eyosiweyo
  • Iarugula, isaladi kunye netomato isaladi + ½ (iti) indebe yepasta (iphelele, ngokukhethekileyo) kunye nesosi yetumato + 1 yentlanzi eyosiweyo (100 g) + 1 ipleyiti (idizethi) yemifuno ephekiweyo (zucchini, aubergine, iitumato)
  • I-Watercress, i-chard kunye ne-carrot isaladi egayiweyo + 2 g (isuphu) yerayisi (iphelele, ngokukhethekileyo) + 2 g (isuphu) yamantshontsho ephekiweyo (okanye iimbotyi zesoya eziphekiweyo) kunye nexesha lokunambitha + 1 ifilitha ephakathi (100 g) yenyama ebomvu idriliwe

Ukutya okutyayo

  • Iti eluhlaza (okanye emhlophe okanye ebomvu) + 1 ibhar yokutya
  • 1 indebe eluhlaza (okanye emhlophe okanye ebomvu) iti + 1 isilayi yesonka sengqolowa esipheleleyo kunye nekhaphetshu e-2. ubusi (okanye izilayi ezibini zesifuba se-turkey, ukuba awuyithandi i-jam)

cena

  • Isanqante okanye isuphu yetumato
  • Ilettuce, itumato kunye nesaladi yomnqathe egalelwe i-omelette ene-2 ​​yeqanda abamhlophe kunye nesilayi esinye se-turkey webele
  • Isaladi enemibala (i-watercress, iitumato, iintliziyo zesundu, ii-2 tincetu ze-buffalo mozzarella, 1 iseset dessert kunye namantongomane amabini aqingqiweyo aseBrazil) + 2 ipleyiti (ezantsi) ye-missoshiro (isosi yesosi ebilayo) kunye ne-chives entsha