Umphumela oyinhloko wokushisa kwamafutha uveza inani elikhulu lemikhiqizo yamaprotheni, ekusetshenzisweni komzimba okudinga amandla amaningi. Futhi imifino nezithelo ezifakiwe ekudleni zikunikeza i-fibre namavithamini. Imikhiqizo yobisi yenza inani elidingekayo le-calcium. Ngaphezu kwalokho, lokhu kudla kuphelisa ukusetshenziswa kwamakhabohydrate amnandi, futhi ngenxa yalokho uthola "ama-carbohydrate ewusizo" ngenani elilinganiselwe. Ishukela ebuchosheni ngokwanele imifino nezithelo.
Izinhlu zemikhiqizo evunyelwe
Phakathi nalokhu kudla, kufanele udle ngokwezinhlu ezikhethekile zokudla, kunezintathu.
Uhlu 1 - amaprotheni, udinga ukukhetha eyodwa yezinketho
- Amaqanda amabili kunoma yiluphi ukwelashwa okushisa noma aluhlaza
- Amagremu angu-30 kwanoma yimaphi amantongomane (hhayi amantongomane)
- Ama-gramu angu-60 we-fat fat-cheese
- Amagremu ayi-100 we-fat-fat cottage shizi
- 170 amagremu ezinhlanzi zasolwandle noma izinhlanzi ezinomsoco
- Amagremu angu-110 we-fat-fat inyama noma ham
- Amagremu angama-120 wamakhambi aphansi noma amakhemikhali abisiwe, kanye nengxenye yamanye amaprotheni imikhiqizo.
Uhlu # 2 - noma yikuphi ukukhonza izithelo noma imifino
- Imifino emisha ephelele noma ngesaladi (amazambane kanye namaqabunga ashiyiwe).
- 200 amagremu kwanoma yisiphi isithelo ngesimo sokubambisana noma izithelo ezimbili noma ezimbili (ubhanana namagilebhisi akhiyiwe).
- 300 amagremu kwanoma yikuphi imifino (ngaphandle kwamazambane), agwetshiwe.
- 60 amagremu izithelo omisiwe. 150 amagremu we-peas ekheniwe noma ummbila.
Uhlu # 3 - noma iyiphi ingxenye ye-carbohydrate
- I-cob encane yommbila obilisiwe.
- Izipuni ezintathu kuya ezine zelayisi abilisiwe, i-pasta noma i-buckwheat.
- I-rye, u-okusanhlamvu noma isinkwa se-bran.
- Amazambane amabili abhakabhaka noma abilisiwe, amaqabunga amathathu kuya amane amazambane ahlambulukile, ama-peas abilisiwe, i-lentils, ummbila noma ubhontshisi.
Imenyu yesampula
Imenyu yosuku ngalunye yenziwe ngokuhambisana nalezi zincomo.
Ukuze sidle ukudla kwasekuseni, sidla ingxenye yeprotheni evela ohlwini lokuqala kanye nengxenye yemifino noma izithelo ezivela kuhlu lwesibili.
Ukudla kwasemini, udle ingxenye yamaprotheni, ingxenye yemifino noma izithelo, ingxenye yama-carbohydrate ohlwini lwesithathu.
Ukuze uthole isidlo se-mid-morning, udle ingxenye yamaphrotheni, isilinganiso sezithelo noma imifino kanye nengxenye yamagalebhydrate.
Ukuze udle, udle ingxenye yamaprotheni kanye nokukhonza imifino noma izithelo.
Izincomo zemiphumela engcono kakhulu
Emini kuyadingeka ukuba uphuze amalitha angaphansi kwamabili nengxenye yetshezi, kuyisithakazelo esiwuthandekayo ngaphandle kokushukela noma amanzi ahlanzekile.
Ekuseni imizuzu engamashumi amathathu ngaphambi kokudla kwasekuseni, uphuze ingilazi yamanzi ahlanzekile, izoqala uhlelo lokugaya futhi ngeke ikuvumele ukuba udle ngokweqile.
Ukudla okunamafutha okushisa kuphumelela kakhulu uma kuhlangene nokuqeqeshwa okusemzimbeni okunengqondo.
Ungakhohlwa ukuthi ukudla okunamaprotheni kunqatshelwe abantu abanesifo sezinso, igciwane.
Ngaphezu kwalokho, abantu abaningi banesifiso esinamandla, uma ukhona kuleli qembu, khona-ke ntambama, faka izithelo ngemifino.
Ukuze uphume kahle ekudleni okunamafutha, kungcono ukushintshela esidlweni sokuhlukaniswa, udla izikhathi ezinhlanu kuya kweziyisithupha ezinxenyeni ezincane.
Amaqhawe okushisa amafutha phakathi kwezithelo abhekwa njenginaninali nemifino yamagilebhisi, ngaphezu kwalokho, lezi zinsuku zenza ukwehla kwesifiso.
Lokhu kudla kuhle ngoba kuhlukile futhi akudingeki ukuba uhlupheke ngenxa yindlala ngenxa yokuntuleka kokudla. Lokhu kubuye kwenziwe ngokudla okune.
Kunconywa ukuba kuhlanganiswe inyama efana noma imikhiqizo yezinhlanzi ngobisi noma ubisi obuncu, hhayi ukuthathwa yilowo nalowo noma omunye, ukuze ungalimazi umzimba.