Ngenxa yendlela yokuphila exakekileyo yanamhlanje, kuye kwaba nzima kakhulu ukutya nokusela ngexesha. Ngamanye amaxesha asidli isidlo sakusasa nesasemini. Okanye sitya into engeyompilo evenkileni kuba silambile. Njengesisombululo esikhawulezayo ngamaxesha anje, nakwabo bazama ukunciphisa umzimba, kusoloko kuthethwe nge "Meal Replacement Shakes". Ngoko ke namhlanje, makhe sibone ukuba zeziphi ezi Meal Replacement Shakes, ziziphi izibonelelo kunye neengxaki zazo, kwaye zeziphi izinto ekufuneka sizilumkele xa sizisebenzisa.
Zithini kanye kanye ezi Meal Replacement Shakes?
Ngamafutshane, i-Meal Replacement Shake sisiselo esinesondlo esinokuthathwa endaweni yesidlo sakho esiphambili, oko kukuthi, isidlo sakusasa, sasemini, okanye isidlo sangokuhlwa. Eyona nto ikhethekileyo kwezi kukuba ziqulathe iikhalori ezimbalwa kakhulu kuneekhalori ezifunyanwa ngumzimba wakho kwisidlo esiqhelekileyo, ngelixa zityebile kwizakhamzimba ezibalulekileyo.
Ngokomndilili, indoda endala esempilweni itya phakathi kweekhalori ezingama-2,000 kunye nama-3,000 ngosuku. Ibhinqa litya phakathi kweekhalori ezili-1,600 kunye nama-2,400. Oogqirha bethu bacebisa ukuba ukutya kwethu kufanele kuquka oku kulandelayo:
- Imifuno emitsha
- Iziqhamo ezintsha
- Amazimba
- Ukutya kobisi okufana nobisi, itshizi kunye neyogathi
- Iiproteni ezifana nenyama, intlanzi, amaqanda kunye namandongomane
- Iioyile ezisempilweni kunye namafutha
Kodwa ezi shake zokutshintsha ukutya azinazo imifuno, iziqhamo, okanye iinkozo esidla ngokuzitya. Kodwa ziqulathe izondlo ezifana neevithamini kunye neeminerali ezivela kwezo zidlo. Kungcono ukhethe ishake eneproteni eninzi , ingakumbi ukuba ufuna uncedo lokulawula indlala yakho.
Ezi zinto ziwuchaphazela njani umzimba?
Eyona nto ibalulekileyo apha yiproteni. Ekubeni ezi shakes ziphezulu kwiproteni, uya kuziva ugcwele nasemva kokusela kancinci. Oku kuya kunceda ukulawula indlala rhoqo kunye nokutya iikhalori ezingeyomfuneko.
Enye yezona nzuzo zinkulu zoku kukuba kukunceda unciphise umzimba ngokutshisa amafutha angeyomfuneko ngaphandle kokulimaza imisipha yakho.
Ezinye izixube zokutshintsha ukutya ziyafumaneka kwiifom ezenziwe kwangaphambili, ezifakwe ebhotileni. Okufuneka ukwenze kukuthatha uhambe. Ezinye ziza zikwimo yomgubo. Ungazixuba nobisi okanye amanzi ukuze wenze ezakho.
Ziziphi iingenelo kunye neengxaki zee-meal replacement shakes?
Njengayo nayiphi na enye, kukho izinto ezilungileyo nezingalunganga koku. Kubaluleke kakhulu ukuba sikuqonde kakuhle oku.
| Iingcali | Iingxaki |
|---|---|
| Kulula kwaye kunesondlo: Ukuba uxakeke kakhulu kwaye awukwazi ukulungiselela ukutya ngexesha, le yindlela engcono yokutya okunempilo okuthengwa evenkileni. Kuba inika umzimba isondlo esifunekayo. | Izithako Zokwenziwa: Ezi ziqulathe izithako zokwenziwa kunye nezigcina-zimo ukuze zigcinwe kwaye zonyuse ixabiso lazo lesondlo. Zinokuba neswekile eyongeziweyo ukuze zonyuse incasa yazo. |
| Iikhalori eziphantsi: Oku kunceda kakhulu umntu ozama ukunciphisa umzimba kuba kunciphisa indlala kwaye kunceda ukulawula ukutya okunekhalori ezifunekayo ngosuku. | Lumka ngomgangatho: Ayizizo zonke iimveliso ezithengiswayo ezinomgangatho ofanayo. Ezinye zineeproteni ezincinci kwaye zineswekile eninzi. Ngoko ke, kufuneka uyifunde ngononophelo ilebheli. |
| Ifayibha eyongeziweyo: Ii-shakes ezininzi zinefayibha eyongeziweyo. Oku kunceda ekugayweni kokutya kwaye kuthintele iimeko ezifana nokuqhinwa. | *Iikhalori eziphantsi kakhulu*: Ukunciphisa iikhalori kulungile ekunciphiseni ubunzima. Kodwa ukunciphisa iikhalori ezininzi kakhulu kuyingozi. Xa utshintsha isidlo nge-shake nje, kufuneka ucinge ukuba ufumana ubuncinane beekhalori ezifunekayo emzimbeni wakho. |
| Ubungqina bokuba ziyanceda ekunciphiseni umzimba: Ezinye izifundo zibonise ukuba, xa zisetyenziswa ngokuchanekileyo, ezi zinokunceda kwinkqubo yokunciphisa umzimba. | Ayithathi indawo yokutya okwenyani: Nokuba zinomsoco kangakanani na, aziboneleli ngokupheleleyo ngobuhle bendalo, ifayibha, kunye nezinye izondlo ezifumaneka kwimifuno emitsha kunye neziqhamo. |
Ungayikhetha njani i-shake efanelekileyo yokutshintsha isidlo?
Ukuba ukhetha imveliso efana nale, funda ilebheli uze unikele ingqalelo ekhethekileyo kwezi ngongoma:
- Ifayibha: Isabelo esinye kufuneka siqulathe ubuncinane iigram ezi-3 zefayibha .
- Iiproteni kunye neecarbohydrate: Ubungakanani beproteni ekuyo kufuneka bube ngaphezulu okanye bulingane nobungakanani beecarbohydrate .
- Iswekile: Khetha iimveliso ezineswekile ezimbalwa kangangoko kunokwenzeka.
Yintoni enye omele uyiqwalasele ngaphambi kokuba usebenzise ezi zinto?
Cinga ngezinto ezibangela ukuba umntu angabi namdla kwizinto ezithile
Oku kubaluleke kakhulu. Ukuba une-allergies kubisi nakwiimveliso zobisi, okanye ukuba awunayo i-lactose , jonga kwakhona ilebheli ngaphambi kokuba uthenge i-shake efana nale. Ii-protein shake ezininzi zenziwe nge -whey protein . Ekubeni ezi zenziwe ngobisi lwenkomo, usenokuba ne-allergy kuzo. Kubantu abanjalo, ungakhetha ii-shake ezenziwe ngeeproteni ezisekelwe kwizityalo ezifana ne-soy okanye ii-chickpeas.
Thetha nogqirha.
Le yeyona nto ibalulekileyo. Ngaphambi kokuba uqale ukusebenzisa i-shake yokutshintsha ukutya ngolu hlobo, qiniseka ukuba uthetha nogqirha wakho.
Ingakumbi ukuba unesifo seswekile okanye ezinye izifo, akucetyiswa ukuba uzisebenzise ngaphandle kokubonisana nogqirha. Ngugqirha wakho kuphela onokukunika icebiso elichanekileyo lokuba ingaba zifanelekile na kwimpilo yakho, loluphi uhlobo omele ukhethe, kunye nokuba ungathatha malini ngosuku.
Umyalezo Wokuya Ekhaya
- IiMeal Replacement Shakes zizixhobo ezilula zokunciphisa umzimba kunye neshedyuli exakekileyo, azisisisombululo somlingo sayo yonke into.
- Ngaphambi kokuba uthenge, funda ilebheli ngononophelo kwaye uqaphele ubungakanani beproteni, ifayibha, kwaye ingakumbi iswekile eyongeziweyo.
- Musa ukutshintsha zonke izidlo zakho ngezi zinto. Kubalulekile ukutya ukutya okunesondlo.
- Ezi ayizozisombululo zexesha elide. Eyona ndlela ilungileyo yokulawula ubunzima bakho ngendlela enempilo kukwamkela imikhwa yokutya okunempilo kunye nokuzilolonga.
- Eyona nto ibalulekileyo: Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba uqale nantoni na efana nale, ingakumbi ukuba unezinye iingxaki zempilo.
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