Ungabi nciphisa umzimba, uhlale uzikhathaza ngokudla futhi ube nesimo sokulamba okukhulu. Kunezindlela ezingafaki ukuhlekwa okunjalo komzimba wakho. Nsuku zonke usebenzisa imikhiqizo ethile, ungalahlekelwa lawo maphilisi angeziwe ngaphandle kokusebenzisa izindlela "zokubulawa" komzimba. Zingafakwa ekudleni kwakho okuvamile, zivele ziwenze isimiso sakho nsuku zonke. Ngakho akudingeki uhambe njalo embuthanweni: uzuze isisindo, uhlale ekudleni okweqile, uthole ithuba lokuziqhenya ngesibalo sakho okwesikhashana, bese uthola isisindo futhi.
Amanye amantombazane alingwa ukuba acabange ukuthi ikhalori ephansi, ukudla okuwusizo kuyinto engafaneleki ukuba ixhunywe yiwo nsuku zonke - umhlatshelo omkhulu kakhulu ngenxa yesibalo esincane. Eqinisweni, ngaphezu kwe-parsley, kunezinto eziningi eziwusizo, okwenza, naphezu kobuhle bayo, ngeke uhlale emzimbeni wakho ngesimo samafutha.
Yiqiniso, ukubheka hhayi okuncane nje, kodwa okuncane futhi okulungile, ukudla okulodwa ngeke kube okwanele. Ukusebenza okwenziwe okujwayelekile kuphela okuzogcina umzimba wakho uqede futhi udale imidlalweni yezemidlalo. Noma kunjalo, uma nje udla ukudla okungenamsoco, ukudla okunamafutha, futhi ngemva kokugijima ukuya ejimini ukuze uqede imiphumela, ngeke nje ulimaze umzimba wakho kuphela, kodwa futhi uchithe isikhathi sakho sonke samahhala. Ngakho-ke, sizoqala ukudla okulungile.
I-soups
Isobho sinomsoco futhi ngesikhathi esifanayo kune-caloric encane kunezinye izitsha eziningi. Ngenxa yokuthi kukhona uketshezi oluningi esobho, zingadliwa futhi ngesikhathi esifanayo azitholi isisindo. Inomphumela omuhle ohlelweni lokugaya ukudla.
Yiqiniso, uma udla izobho ezinamafutha ezenziwe nge-inkukhu umhluzi, ngezingcezu ezinkulu zenyama noma ushizi, ngokungezelela imayonnaise, awukwazi ukukhuluma ngenzuzo ethile emzimbeni uma ulahlekelwa isisindo.
Ukwenza isobho sibe nomphumela omuhle, kufanele kube yimifino. Isobho sizoba usizo nakakhulu uma ufaka ubhontshisi kuwo. Kodwa ungakhohlwa ngomqondo wenani. Kunelungelo lokudla 1-2 amapuleti bese ulinda kancane. Umzwelo we-satiety awuhlali ngaso sonke isikhathi, abaningi kakhulu, becabanga ukuthi abadlanga.
I-Sauerkraut
Ngokweqile, ungadla inqwaba ye-sauerkraut. Ngokwenza njalo, awukwazi (futhi akudingi) ukuthi uyidle njalo, ngoba iqukethe i-fibre eningi. Esikhathini isaladi, iklabishi egaxekile cishe ayikho amafutha, futhi uma ingafaki amafutha we-sunflower, okuqukethwe kwekhalori yesaladi kuzokwehla izikhathi ezingu-2.5.
I-Vkapuste iqukethe izinto ezidingekayo zamaminerali. Iqinisa isimiso somzimba sokuzivikela futhi sinempahla ye-bactericidal. Amavithamini kuwo inqwaba iqukethe i-vitamin C, K neqembu B.
Ukufaka i-sauerkraut nsuku zonke ekudleni kwakho, ngeke nje ulahlekelwe amakhilogremu ambalwa, kodwa futhi uqinise umzimba wakho ngaphambi kokuqala kwamaqhwa ebusika.
IJarrot juice
I-izaqathi yikhiqidi ephansi, ecebile kakhulu ku-beta-carotene, okudingekayo ukulwa nezincane ezincane ezibangelwa yisifo.
Iwusizo ikakhulukazi izaqathe ezimbi. Ukuze uqiniseke ukuthi unamathele ngokuphelele, amafutha okushisa kwelanga kufanele afakwe kuwo. Ungadla izitsha noma ngokwehlukana - ngesimo se-krotijusi noma ugwayiwe kahle.
Uma ngokungazelelwe ungafuni ukudla ngaleso sikhathi, udle izaqathe bese ulamba ukudla okulandelayo.
Uma uthenga i-yogurt, qiniseka ukuthi unake ukubunjwa nokuqukethwe kwekhalori. I-yogurt yezithelo i-caloric kakhulu. Ezinye ziqukethe ushukela. Le yogurt ayifaneleki ukudlala. I-yogurt kufanele ibe nomthelela we-fat ongaphezu kwama-1.5%.
Zisiza kakhulu emisebenzini yamathumbu. Kanye nesobho, zishukumisa ukushintshaniswa kwezinto. Kulokho kuyasiza ekuqiniseni amasosha omzimba.
Nsuku zonke kuyasiza ukuba ungadli ngaphezu kwama-gramu angu-200 we-yogurt.
Izaladi eziwusizo kakhulu nezomsoco ngokufaka amnyama. Ayinakho iphunga elimnandi kakhulu futhi linambitha, kepha lokhu kungalungiswa ngokungeza uhhafu kasawoti namafutha we-sunflower.
Esikhathini somsila omnyama uqukethe i-fiber eminingi futhi ambalwa khalori, ngakho uzozizwa ugcwele ngokushesha, kodwa awukwazi ukuthola amakhilogremu engeziwe. Ngaphezu kwalokho, kuthatha isidumbu se-cholesterol.
Ngosuku kuyasiza ukuba ungadli izithelo ezingaphezu kuka-3. Uma unomdlavuza owodwa, ungaba nokuningi okuthandayo, kodwa-ke uzoba nomonakalo omkhulu kunokuhle. Izithelo ze-citrus ezisezingeni eliphansi yizimandarini, zilandelwa yi-grapefruits nama-oranges.
Izithelo ze-Citrus ziphuthumisa inqubo yokuthola futhi zifaka isandla ekuvuseleleni umzimba. Ngamafutha avuthayo, i-grapefruit ifaneleka kakhulu.
Uma uthanda amaswidi futhi uthola kunzima ukungadli enye i-tshokolethi, ubeke esikhundleni saso ngezithelo zomisiwe. Ziphuze futhi, kodwa izinzuzo ezivela kubo zinkulu kakhulu. Izithelo ezomile ziphazamisa ukuthuthukiswa kwamangqamuzana omdlavuza futhi zithuthukise ukuhlushwa nokusebenza. Kanti futhi ama-sweet angathathwa indawo ye-walnuts, i-walnuts, ihlathi, amantongomane, njll. Zine-folic acid ne-iodine.
Ukudla nsuku zonke izithelo ezomile akugcini kuka-50 g ngosuku.
Uma ujwayele ukuphuza ikhofi ekuseni, kuzodingeka usebenzise konke okufunayo nokubekezela kwakho ukushintshela itiye. Ngakho uzohlinzeka ngokulahlekelwa okusheshayo kwamakhilogremu. Ikhofi iyingozi ngoba iqukethe i-caffeine, ngenxa yokuthi umzimba ugcina amanoni. Abanye abantu bakhetha ukuphuza ikhofi nobisi nsuku zonke, noma ngisho nezinkomishi ezimbalwa, futhi ngesikhathi esifanayo bazibuza ukuthi bathola kuphi isisindo esiningi.
Kuyasiza ukuphuza i-herbal and fruit teas. Itiye elihlaza livutha amafutha ngaphezu kwamanye.
Into esemqoka ingumqondo wezinga. Ungazifaki nsuku zonke izitsha zakho eziyizintandokazi. Funda ukukhetha ukudla okulungile okuzofakwa ekubunjweni nasezingxenyeni zabo.
Ungakugwema ithuba lokugijima, ugibele izinyathelo ngezinyawo noma uhambe ngezinyawo. Ngezindlela ezinjalo ezilula, uzosindisa isikhathi futhi uthuthukise isibalo sakho ngaphandle kwemizamo ebalulekile yokudla okunzima.