Kwabaningi bethu, isidlo sakusasa siyisidlo sangempela. Ungayifaka kanjani isobho, i-omelette noma iphalenda ngokwakho, nini lapho ungenaso isikhathi sokuvuka? Ikhofi ikhofi, pechenyushka - yilokho konke. Futhi okwamanje kwasekuseni kwasekuseni kuyisidlo esikhulu ngosuku, lapho inhlalakahle yethu, amandla ethu okusebenza futhi, ngokuqinisekile, ubuhle buxhomeke.
Sekuyisikhathi eside ososayensi bathola ukuthi kusasa yisikhathi esihle kakhulu sokwenza umzimba. Iwashi lethu langaphakathi lihlelwe ukuze konke okudliwe ngo-7 am kusetshenziswe ngokuphelele amandla. Futhi uma ekuqaleni kosuku 'ungagcwalisi' ngenani elinqunyiwe lezakhi, cabanga ukuthi ulala enye ingxenye yosuku. Kulinganiselwa ukuthi labo abadla isidlo sasekuseni, imetabolism bangama-3-4% ngaphezulu kunezinga elivamile. Futhi labo abadla njalo ukudla kwakusihlwa - 4-5% kancane.
Phakathi nonyaka, abangabhemi bangathola u-4-7 kg ngesisindo. Futhi uma le "okungewona ibhulakufesi" iphenduka ibe yinto evamile futhi ihlala iminyaka? Ngakho-ke, kulabo abalandela isibalo, isidlo ekuqaleni kosuku kubaluleke kakhulu. Futhi usebenzise kuze kube ngu-10 ekuseni udinga okungenani ingxenye yesithathu, nengxenye engcono yesilinganiso sekhalori yansuku zonke. Ngendlela, kuphela ngalesi sikhathi ungakwazi ukukhokhela okumnandi, ngisho nokuhlala ukudla okuqinile.
Ngaphandle kwalokho, ukudla kwasekuseni okuhle, kulula ukubhekana nesifiso sokudla ebusuku! Ngakho, ukuvuka ekuseni uzobe usulambile, futhi akudingeki uziphoqe. Nansi i-algorithm yokudla okunempilo.
Ibhulakufesi ekahle iqukethe:
• kusuka kokusanhlamvu - amandla angesikhathi eside aphuma;
• kusuka ezithelo - ukukhululwa ngokushesha kwamandla namavithamini;
• kusuka emikhiqizweni yobisi - "ukugcwalisa" ngamaphrotheni namaminerali.
Asho ukuthi lokhu akuthandi kusukela ebuntwaneni, isibonelo, iphalishi noma ubisi. Masithokoze: uhlu oluwusizo ekuqaleni kosuku lwezinhlinzeko alugcini kubo kuphela. Ikakhulukazi kuwe imikhiqizo ye-Top-10 "ekuseni". (Noma kunjalo, noma yisiphi isidlo sasekuseni nakanjani singcono kunokuba singekho).
• ijusi le-Orange. Isiko sokuphuza njalo ekuseni ijusi elimnandi le-orange lihlelwe kuwo wonke amazwe aseYurophu naseMelika. Futhi hhayi ngeze. Ijusi linikeza umthamo ophazamisayo wevithamini C usuku lonke. Uzojabula futhi uphuze ngomqondo.
• isinkwa se-Rye . Iqukethe i-cocktail ecebile yama-carbohydrate, i-fiber, i-vitamin B, usawoti wamaminerali.
• Yoghurt . Izinzuzo zaleli fayela ziyaziwa wonke umuntu. Ukwandisa ukumelana nokucindezeleka ngenxa yobuningi bamaprotheni kalula ne-calcium futhi kusiza ukuqinisa ukuzivikela. Uhlelo lokugaya lusebenza njengewashi.
• Ushizi . Ihlanganisa ngokugcwele isinkwa se-rye, iqukethe amaprotheni amaningi ne-calcium.
• Inkukhu inyama . Esikhathini sezinkukhu zezinkukhu ngaphandle kwesikhumba esisindayo amagremu angama-85 aqukethe amagremu angu-24 amaprotheni kanye nama-gramu angu-2 kuphela amafutha ane-carbohydrate ephelele. I-Nutty futhi iphephile ngokuphelele kulolu hlobo.
• Uju . I-Fructose izokunikeza ukugeleza kwamandla okusheshayo, futhi uju olune-acetylcholine lusiza ukubhekana nokucindezeleka.
• Ikhofi noma itiye elimnyama . Imithombo yokujabula. Kodwa khumbula ukuthi omunye walomkhiqizo akwanele ukubamba ingxenye yosuku.
• isinkwa esimhlophe, isilonda . Okuhlwabusayo, okuningi kwama-carbohydrate. Kodwa azanele amavithamini nama microelements.
• I-Marmalade, i-jam . Kanti futhi kuyinambitha, amandla amaningi. Kodwa hhayi amaminerali okwanele, ngakho-ke kule mikhiqizo kuyinto efiselekayo ukwengeza okuthile ohlwini olungenhla.
• Amaqanda . Ucebile ku-vitamin A namaprotheni, kodwa zhirnovaty.
Njengoba ungabona, ukhetho lukhulu. Ngakho-ke, kusasa ekuseni musa ukugijima ngaphandle kwendlu ngesisu esingenalutho. Cabanga ngalokhu, ngoba umzamo omncane ngokwakho uyisinyathelo esikhulu ekuthokozeni, impilo kanye nesithombe esihle.