Njengoba indlela yokuphila yanamuhla imatasa, sekunzima kakhulu ukudla nokuphuza ngesikhathi. Ngezinye izikhathi asidli ukudla kwasekuseni nokwasemini. Noma sidla okuthile okungenampilo esitolo ngoba silambile. Njengesixazululo esisheshayo ngezikhathi ezinjengalezi, kanye nakulabo abazama ukwehlisa isisindo, kuhlale kukhulunywa nge-"Meal Replacement Shakes". Ngakho-ke namuhla, ake sibone ukuthi ziyini lezi Meal Replacement Shakes, yiziphi izinzuzo kanye nokungalungi kwazo, nokuthi yiziphi izinto okudingeka siziqaphele uma sizisebenzisa.
Ziyini ngempela lezi Zitsha Zokushintsha Ukudla?
Kalula nje, i-Meal Replacement Shake iyisiphuzo esinomsoco esingathathwa esikhundleni sokudla kwakho okuyinhloko, okungukuthi, isidlo sasekuseni, sasemini, noma sakusihlwa. Okukhethekile kwalokhu ukuthi kuqukethe amakhalori ambalwa kakhulu kunenani lamakhalori umzimba wakho owathola ekudleni okuvamile, kuyilapho kucebile ngezakhamzimba ezibalulekile.
Ngokwesilinganiso, owesilisa omdala onempilo udla amakhalori aphakathi kuka-2,000 no-3,000 ngosuku. Owesifazane udla amakhalori aphakathi kuka-1,600 no-2,400. Odokotela bethu batusa ukuthi ukudla kwethu kufanele kufake okulandelayo:
- Imifino emisha
- Izithelo ezintsha
- Okusanhlamvu okuphelele
- Ukudla kobisi okufana nobisi, ushizi, kanye neyogathi
- Amaprotheni anjengenyama, inhlanzi, amaqanda, namantongomane
- Amafutha anempilo namafutha
Kodwa lawa ma-shake angena esikhundleni sokudla avame ukungabi nemifino, izithelo, noma okusanhlamvu esivame ukukudla. Kodwa aqukethe izakhamzimba ezifana namavithamini namaminerali avela kulokho kudla. Kungcono ukukhetha i-shake equkethe amaprotheni amaningi , ikakhulukazi uma ufuna usizo lokulawula indlala yakho.
Lokhu kuthinta kanjani umzimba?
Isihluthulelo lapha yiprotheni. Njengoba lawa ma-shakes equkethe amaprotheni amaningi, uzozizwa usuthi ngisho nangemva kokuphuza inani elincane. Lokhu kuzosiza ekulawuleni indlala evame ukwenzeka kanye nokudla amakhalori angadingekile.
Enye yezinzuzo ezinkulu zalokhu ukuthi kukusiza ukwehlisa isisindo ngokushisa amafutha angadingekile ngaphandle kokulimaza imisipha yakho.
Amanye ama-shake okufaka esikhundleni sokudla atholakala ngezinhlobo ezenziwe kusengaphambili, ezifakwe emabhodleleni. Okudingeka ukwenze nje ukuthatha bese uhamba. Amanye eza ngesimo sempuphu. Ungawaxuba nobisi noma amanzi ukuze wenze owakho.
Yiziphi izinzuzo kanye nokungalungi kwama-shake okufaka esikhundleni sokudla?
Njenganoma iyiphi enye, kunezinzuzo nezingozi kulokhu. Kubaluleke kakhulu ukuthi sikuqonde kahle lokhu.
| Ochwepheshe | Ububi |
|---|---|
| Kulula futhi kuyanelisa: Uma umatasa kakhulu futhi ungakwazi ukulungisa ukudla ngesikhathi, lokhu kuyindlela engcono kunokudla okungenampilo okuthengwa esitolo. Ngoba kunikeza umzimba ukudla okunomsoco okudingekayo. | Izithako Zokwenziwa: Lezi ziqukethe izithako zokwenziwa kanye nezilondolozi ukuze zigcinwe futhi zandise inani lazo lokudla. Zingase futhi zibe noshukela owengeziwe ukuze zithuthukise ukunambitheka kwazo. |
| Amakhalori aphansi: Lokhu kuwusizo olukhulu kumuntu ozama ukunciphisa isisindo ngoba kunciphisa indlala futhi kusiza ukulawula inani lamakhalori adliwayo ngosuku. | Qaphela ikhwalithi: Akuyona yonke imikhiqizo emakethe enekhwalithi efanayo. Eminye ineprotheni ephansi futhi inoshukela omningi. Ngakho-ke, udinga ukufunda ilebula ngokucophelela. |
| I-fiber eyengeziwe: Ama-shake amaningi ane-fiber eyengeziwe. Lokhu kusiza ekugayeni ukudla futhi kuvimbele izimo ezifana nokuqunjelwa. | *Amakhalori Aphansi Kakhulu*: Ukunciphisa amakhalori kuhle ekunciphiseni isisindo. Kodwa ukunciphisa amakhalori amaningi kakhulu kuyingozi. Uma ushintsha ukudla nge-shake nje, udinga ukucabanga ngokuthi uthola inani elincane lamakhalori umzimba wakho owadingayo. |
| Ubufakazi bokuthi ziyasiza ekwehliseni isisindo: Ezinye izifundo zibonise ukuthi, uma zisetshenziswa kahle, zingasiza enqubweni yokwehlisa isisindo. | Akuyona into ethatha indawo yokudla kwangempela: Kungakhathaliseki ukuthi zinomsoco kangakanani, azinikezi ngokugcwele ubuhle bemvelo, i-fiber, kanye nezinye izakhamzimba ezitholakala emifino nezithelo ezintsha. |
Ungakhetha kanjani i-shake enhle esikhundleni sokudla?
Uma ukhetha umkhiqizo onjengalona, funda ilebula bese unaka ngokukhethekile la maphuzu:
- I-Fiber: Isabelo esisodwa kufanele siqukathe okungenani amagremu amathathu e-fibre .
- Amaprotheni nama-carbohydrate: Inani lamaprotheni eliqukethe kufanele libe likhulu noma lilingane nenani lama-carbohydrate .
- Ushukela: Khetha imikhiqizo enoshukela omncane ngangokunokwenzeka.
Yini enye okufanele uyicabangele ngaphambi kokusebenzisa lezi?
Cabanga ngokungezwani komzimba
Lokhu kubaluleke kakhulu. Uma une-allergies kubisi nemikhiqizo yobisi, noma uma ungazwelani ne-lactose , hlola kabili ilebula ngaphambi kokuthenga i-shake efana nale. Ama-protein shake amaningi enziwa nge -whey protein . Njengoba lawa enziwa ngobisi lwenkomo, ungase ube ne-allergy kuwo. Kubantu abanjalo, ungakhetha ama-shake enziwe ngamaprotheni asekelwe ezitshalweni njenge-soy noma ama-chickpeas.
Khuluma nodokotela.
Lena yinto ebaluleke kakhulu. Ngaphambi kokuthi uqale ukusebenzisa i-shake yokufaka esikhundleni sokudla kanje, qiniseka ukuthi ukhuluma nodokotela wakho.
Ikakhulukazi uma unesifo sikashukela noma ezinye izimo zezokwelapha, akukhuthazwa ukuzisebenzisa ngaphandle kokubonisana nodokotela. Udokotela wakho kuphela ongakunikeza iseluleko esinembile kakhulu sokuthi lokhu kufaneleka yini esimweni sakho sempilo, uhlobo luni lokukhetha, nokuthi kufanele uthathe malini ngosuku.
Umlayezo Wokuya Nawe Ekhaya
- Ama-Meal Replacement Shakes ayithuluzi elilula lokunciphisa isisindo kanye nezinhlelo ezimatasa, hhayi ikhambi elimangalisayo lakho konke.
- Ngaphambi kokuthenga, funda ilebula ngokucophelela bese unaka inani lamaprotheni, i-fiber, kanye noshukela owengeziwe.
- Ungashintshi konke ukudla kwakho ngalokhu. Kubalulekile ukudla ukudla okunempilo.
- Lezi akuzona izixazululo zesikhathi eside. Indlela engcono kakhulu yokuphatha isisindo sakho ngendlela enempilo iwukuba nemikhuba yokudla okunempilo kanye nokuzivocavoca umzimba.
- Okubaluleke kakhulu: Njalo thintana nodokotela wakho ngaphambi kokuqala noma yini efana nale, ikakhulukazi uma unezinye izimo zezokwelapha.
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