Izimiso eziyisisekelo zokudla okufaneleko kokunciphisa umzimba
Iphutha elivame kakhulu elenziwe ngabantu abazama ukuqeda amakhilogremu angeziwe yindlala. Ekuqaleni banethuba lokunciphisa isisindo, kodwa ekugcineni ubuya. Lokhu kungenxa yokuthi ukudla okulinganiselayo akubonwa. Ngakho-ke, okokuqala sizocubungula izimiso ezilula zokudla okunempilo, futhi ngokuhamba kwesikhathi - izinketho eziningana zokudla okudlayo ngesonto.
- Ukudla okulinganiselayo. Okokuqala, umthamo wansuku zonke wamaprotheni, amafutha kanye nama-carbohydrate kufanele ahambisane nokujwayelekile - cishe ama-30-40 g amaprotheni futhi kusuka kuma-25 kuya ku-35 g wamafutha.
- Namathela "kokubusa kwepuleti". Hlanganisa ngokweqile okuqukethwe kwephakethi zibe yizingxenye ezintathu: 50% yizimila nemifino, ama-25% ayi-carbohydrate eyinkimbinkimbi (isibonelo, okusanhlamvu noma izithelo) kanti ama-25% asele angamaprotheni (inhlanzi, inyama, izilwane zasolwandle).
- Inhlanganisela efanele yemikhiqizo. Ukuze ulahlekelwe isisindo esisheshayo udinga ukucabangela ukungcola kwezakhi ezivela ekudleni nokuhlanganiswa kwabo phakathi kwabo - isibonelo, ukudla izaqathe ngocingo omuncu, izinhlanzi ezibomvu namafutha yemifino, njll.
- Lapho ulambile, cima ukoma kwakho. Ngezinye izikhathi, uma ufuna ukudla, umzimba wakho ufuna ngempela ukuphuza. Ukuhlukanisa phakathi kwendlala nokoma, uphuze ingilazi yamanzi - uma umuzwa wendlala ungadluli, khona-ke ungadla.
- Yenza imikhiqizo emibili kanye nokudla okusheshayo - iqukethe izinto eziningi ze-carcinogenic, ngakho zilungiselele. Ngakho-ke, wena, okungenani, uzoqiniseka ngokuqukethwe kwemenyu yakho yokudla.
- Hlaziya ngokudla - izikhathi ezingaba ngu-40, njengoba lokhu kunomthelela ekwenzeni ngcono okungcono - ukhohlwa ngomkhuba wokubamba iqhaza ekuhambeni.
- Musa ukweqa ibhulakufesi - isidlo sokuqala kufanele senzeke ngehora elilodwa emva kokuvuswa, njengoba amandla adliwe ngumzimba ngisho nalapho elele.
Izingxenye zokudla okunempilo kokulahlekelwa isisindo
- Ukudla kucebile nge-fibre, ngakho-ke okukhethwa kukho kunikwa imifino nezithelo. Umkhawulo ophezulu kunani labo awukho, kodwa kufanele udle okungenani amagremu angu-400 emifino nezithelo ngosuku.
- Izinhlanzi nezilwane zasolwandle ziqukethe inani elikhulu lamaprotheni. Kodwa-ke, kungcono ukuthatha izinhlanzi ezintsha zokupheka, ngoba amaprotheni angafika kuma-70% alahlekile ngesikhathi seqhwa.
- Ingxenye ebalulekile yokudla kweviki kukhona okusanhlamvu. Ilayisi idliwa isikhathi eside, ngoba isebenza njengomthombo wama-carbohydrate ende, kodwa isusa i-slag kanye noketshezi okwedlulele. I-Buckwheat iqukethe ama-microelements amaningi awusizo, ngisho nangaphezulu kunokwakheka kwe-oatmeal.
Okukhethwa kukho kwemenyu yezokudla kweviki
Ukudla kweviki # 1:
- Ukudla kwasekuseni kuqukethe okusanhlamvu nemifino noma i-fat cottage shizi enamafutha aphansi. Ngemva kwamahora ambalwa emva kwesidlo sokuqala, ungadliwa izithelo, amantongomane noma izithelo zomisiwe.
- Kwasemini, ukupheka isobho, isaladi yemifino kanye nesidlo sezinyama. Ngamahora ambalwa ungadla imifino kanye neqanda elibilisiwe.
- Ukuze uthole isidlo sakusihlwa, yenza inhlanzi kubambhangqwana noma i-grill, futhi uhlose imifino ekuhloliseni kwakho: ubilisiwe, ubhakiwe, uhlanzekile noma uphekwe.
Phakathi kokudla kufanele uphuze 0.5 amalitha amanzi.
Ukudla kweviki # 2:
- Ukudla kwasekuseni: inyama nokuhlobisa - ilayisi noma amazambane aphuziziwe, isaladi, itiye nelamula noma i-herbal. I-snack ibiza izithelo noma amantongomane.
- Usuku lokudla: isinkwa sokugcoba ngezinhlanzi nesaladi noma ilayisi lasendle nemifino. Ungaphuza itiye le-mint noma amanzi amaminerali nge-lemon. Ukuze uthole isiphuzo, i-yogurt ephansi yamafutha ifanelekile.
- Isidlo: i-skim curd kanye nengilazi yamanzi ngelamula.
Akunzima ukunamathela ekudleni okunjalo, ikakhulukazi ngoba izidlo zesonto zilula, kepha akekho ozophikisana nezinzuzo ezivela kubo.