Banana akuyona nje okumnandi, kodwa futhi isithelo esiwusizo. Ngaphezu kwalokho, ibhanana inomsoco kakhulu, ngakho-ke kufanelekile ukulahlekelwa isisindo. Ngisho noma ibhanana iqukethe ama-kilojoule amaningi, ngokuhambisana nemikhiqizo yobisi, ukudla okunjalo kuzosebenza kakhulu.
Kumele kukhunjulwe ukuthi ukudla okubisi-ubhanana kubhekisela kwisigaba se-mono-yokudla. Lokhu kusho ukuthi umzimba wakho uzothola kuphela lezo zinto ezisebhanana nobisi. Kodwa lezi zinto azanele ukusebenza okujwayelekile komzimba, ngakho-ke kubalulekile ukuthi ngaphezu kwalokho uthathe ubunzima be-multivitamin. Futhi, ukudla okunjalo kunconywa ukuba kungabonwa isikhathi eside kunesonto. Kwezinye izimo, izinsuku ezintathu zanele.
Izinzuzo kanye nokulimala kokudla ubisi lwebhanana
Enye yezinzuzo eziyinhloko zokudla okunjalo ukuthi ibhanana nobisi kunezinhlobo eziningi eziwusizo nama-vithamini. I-Banana inothile amavithamini A, E, no-C. Iqukethe ne-sucrose, i-glucose ne-pectin. Lesi sithelo esimnandi sinezici eziwusizo: iron, zinc, potassium, phosphorus, magnesium nezinye. Ngokuqinisekile, ngamunye wethu waphawula ukuthi ngemva kokudla kwebhanana, ukuzwa indlala kuyohlala isikhathi eside. Futhi konke ngoba ebhanini iqukethe eziningi isitashi Ikletchatka.
Ukudla ubisi lwe-Banana kubathinta amathumbu, futhi kuhlanza umzimba wethu ebuchosheni. I-Potassium, equkethe ubhanana, ivuselela ukushintshaniswa kwezinto, futhi lokhu kunomphumela omuhle esimweni sesikhumba. Ngaphezu kwalokho, asikwazi ukuphikisana neqiniso lokuthi amabhanana adla kakhulu kunama-buckwheat aphekwe ilayisi. Kodwa kulokhu konke konke kuyedwa.
Njengezithelo eziningi, ibhanana inemithi yokwelapha. Odokotela batusa ukuthi uhlanganise i-banana cocktail yamabele ekudleni kwakho kulabo abanezinkinga zesimiso senhliziyo. Ngaphezu kwalokho, leli bhanana lisihlomisa ngamandla, okudingeka kakhulu kubantwana, ezemidlalo kanye nabantu abasebenzayo nje.
Amantombazane amaningi asaba ukudla ubhanana, ngoba abheka njengama-high-calorie. Eqinisweni, lokhu akunjalo. I-apula eyodwa iqukethe amakholori angaphezu kuka-100, futhi ngebhanana elilodwa, kusuka ku-72 kuya ku-135 kilojoule. Njengoba ubona, ibhanana ayifani kakhulu nokuqukethwe kwekhalori. Ngakho-ke, ungesabi amakhilogremu engeziwe, okuthiwa angavela ebhanana. Kubalulekile ukuphawula nokusiza izindawo zobisi. Lesi siphuzo sine-magnesium, i-potassium, i-phosphorus, i-calcium nezinye izakhi. Zonke lezi zinto, ngokusetshenziswa njalo, zinomthelela omuhle emandleni amazinyo emathanjeni, futhi zinganciphisa ubuhlungu emajoyini.
Isono kuphela sokudla okunjalo ukuthi ukudla okuncane kakhulu. Akuwona wonke amantombazane azokwazi ukudla izinsuku ezimbalwa ubhanana kuphela, ubisi, i-cottage shizi noma i-kefir. Phakathi nokudla okunjalo, umzimba wakho ngeke uthola inani elanele lamaprotheni, amafutha kanye nama-carbohydrate, kanye nezinye izinto eziwusizo. Njenganoma yikuphi ukudla okunye, ukudla kwebhanana-ubisi kunokuphikisa okunye:
- ukubekezelelana ngabanye ekudleni;
- isifo sikashukela kanye nokutholakala kwezifo ezingapheli;
- ukukhulelwa noma isikhathi sokulahlwa;
- izinso, isibindi noma isifo se-GI.
Kungcono ukuxhumana nomdliwayo ngaphambi kokuqala ukudla. Akunconywa ukuba udla okunjalo kaningi kangaphezu kwesisodwa ngenkathi.
Indlela yokulungiselela ukudla
Kubaluleke kakhulu ukukhetha ubhanana obufanele. Ubhanana kufanele luvuthiwe. Awukwazi ukuthenga izithelo ezingenampilo, njengoba zibi kakhulu futhi zenza imimoya yegesi iqoqwe. Kuvinjelwe ukuba usebenzise ubhanana obusha kunobhanana abasha, ngoba aqukethe izikhathi eziphindwe kasikhombisa ngaphezulu. Ngaphezu kwalokho, nganoma yisiphi isikhathi sonyaka, ungathola kalula ubhanana kunoma yisiphi isitolo.
Kuhlelo lokulahlekelwa isisindo lwaluphumelele, uthenge ubhanana obude obude. Ubhanana kufanele kube umbala ophuzi ophuzi futhi ube nesikhumba esincane. "Ubhanana bezitshalo" bunobuthi obukhulu bombala obuluhlaza futhi bude.
Ukudla konke kudinga ukulungiswa kwangaphambili komzimba. Ungathathi ngokushesha i-kilogram yebhanana uphuze ngamalitha ebisi. Okokuqala, hlela usuku lokulayisha: itiye, amaminerali namanje amanzi, kefir. Ngosuku, uphuze ngaphansi kwamalitha amabili amanzi ahlanzekile. Ngosuku olulandelayo emva kokudla kokudla, ungaqala ukudla ubisi lwebhanana.
Ukupheka kokudla okunomsoco
Ukudla okusekelwe ubisi
Nsuku zonke kuvunyelwe ukuba bangadli amabhanana amathathu futhi bangaphuzi ngaphezu kwezibuko ezintathu zobisi. Leli nani lokudla kufanele lihlukaniswe ngezidlo eziyisithupha: ukudla kwasekuseni, kwasemini, kwasemini, itiye ntambama, isidlo sakusihlwa, nokudla kwasekuseni. Ngenxa yalokho, uzothola isigamu seglasi lobisi kanye nengxenye yebhanana, isidlo esisihawu. Phakathi kokudla, udinga ukuphuza okuningi ketshezi: amanzi, ahlanzekile, itiye we-herbal, itiye elihlaza. Ngenxa yokudla lokhu kungenzeka ukuthi ulahlekelwe ngamakhilogremu amathathu kuya kwangu-4.
Ukuze uthole ezihlukahlukene, ungakwazi ukulungiselela cocktails kusuka ubisi kanye nebhanana. Ku-blender, hlanganisa inombolo edingekayo yemikhiqizo, futhi uzothola isiphuzo esimnandi nesondlo.
Ukudla okusekelwe kwi-yogurt noma nge-kefir
Ukuhluka okunjalo kokudla nakho kwenzelwe izinsuku ezintathu. Umehluko kuphela wukuthi esikhundleni sobisi udinga ukusebenzisa i-yogurt noma i-yoghurt. Ngosuku ungadla i-tribanan futhi uphuze izibuko ezintathu zemikhiqizo yobisi omuncu.
Ukudla okusekelwe ekushintsheni kwemikhiqizo
Inani lemikhiqizo lihlala lifanayo. Noma kunjalo, imikhiqizo ingashintsha. Ukudla ngalunye kufanele kuthathe umkhiqizo owodwa: ibhanana elilodwa lokudla kwasekuseni, kwasekuseni okuphelele kwasebisi ngesidlo sasemini, ibhanana lesidlo sasemini, ingilazi yobisi yokudla kwasemini, njalonjalo. Ubisi lungenziwa esikhundleni se-yogurt noma i-kefir.
Ukudla ngokunciphisa kancane kwemikhiqizo
Nsuku zonke kufanele unciphise inani lemikhiqizo. Ungakhohlwa ukuthi ukudla kufanele futhi kwahlukaniswe izidlo eziningana. Usuku lokuqala - amalitha amathathu ubisi namabhanana ayisishiyagalolunye, usuku lwesibili - amalitha amabili ubisi namabhanana ayisithupha, ngosuku lwesithathu - ilitha elilodwa lebisi namabhanana amathathu.
Ukudla kwezinsuku eziyisikhombisa
Ukuhambisana nalokhu kudla, usuku lungalahla i-kilogram eyodwa. Nsuku zonke, ungadla ama-kilogram ayi-hamba ebhanana uphinde uphuze okungenani amalitha amabili we-liquid (itiye, amanzi). Ngokudla okunjalo, kubalulekile ukufaka iqanda ekudleni kwakho. Kodwa usuku ungadli ngaphezu kweqanda elilodwa.
Banana-ubisi ukudla ne cottage shizi
I-Cottage ushizi ihlangene ngokuphelele nebhanana. Ukunamathela ekudleni okunjalo, kuzodingeka uhlanganise amabhanana nezinsuku zama-cottage shizi. Isibonelo, ezinsukwini ezingavamile kufanele udle kuphela i-cottage shizi (300 g) kanye ne-grapefruit eyodwa, futhi ngisho nangamanye - amabhanana amathathu kanye nezibuko ezintathu zobisi. Uma ufuna ukwandisa isikhathi sokudla, khona-ke ezinsukwini ezithile ungeza ama-gramu angu-200 enyama neqanda elilodwa.
Ukudla ubisi lwebhanana ohlala njalo
Isikhathi salokhu kudla kungaba cishe inyanga. Nokho, kubalulekile ukulandela imithetho ethile:
- Ukudla kwasekuseni kufanele njalo kuqukethe amanzi namabhanana;
- Kusukela ekudleni kwabo kuyadingeka ukuba kungabikho ngokuphelele ufulawa izitsha, ama-pastries, amaswidi kanye nele tshokolethi. Uma ufuna ukudla, bese ukhetha ubhanana;
- Ukudla kwakamuva akufanele kube ngaphambi kuka-20: 00 ntambama, kuyilapho kunconywa ukuba ulale ngisho nangemva kwamabili;
- Emini, kuyadingeka ukuba udle ukudla okunjalo: izinhlanzi, amaqanda, izinkukhu kanye nokunye okunezinto ezicebile ezitholakala amaprotheni;
- Ngesikhathi sokudla, kubalulekile ukuba ushiye ngokuphelele utshwala, ukubhema, ukudla okubhema kanye nezidakamizwa, kanye nokudla okusheshayo;
- Usuku luvunyelwe ukudla ubhanana okungenani amahlanu noma ayisithupha.
Manje uyazi ukuthi ungalahlekelwa kanjani isisindo ngokukhululekile ngosizo lokudla ubisi lwe-banana.