Ayikho usuku lokuzalwa, akukho inkampani, ayikho amaholidi kaMeyi, sithandwa kakhulu, njengalobu busuku obunye bonyaka. Ngakho-ke, mhlawumbe ngaphambi kokuba uNyaka Omusha ube nesidingo esikhulu sezinhlobo zokudla okusheshayo, okushoyo, uNyaka Omusha. Yiqiniso, kungaba kuhle ukuzigcina unomumo kulo lonke unyaka, kodwa ... akuzange kusebenze! Futhi manje sibhekene nombuzo: uhlobo luni lokudla lungcono ukukhetha ngaphambi konyaka omusha?
Ukudla okusheshayo kukhona ukudla okusheshayo okwesikhashana, inhloso eyinhloko yokulahlekelwa kwesisindo ngokushesha. Kodwa kufanele sikhumbule ukuthi ukudla okusheshayo, umphumela ongaguquki nakakhulu amathuba okuba nemiphumela emibi yalokhu kudla. Kodwa, yini okumele yenziwe uma kudingekile ukuba ulahlekelwe isisindo ngokushesha, futhi isikhathi asikho? Kodwa ukudla okusheshayo nakho kukhona okuningi.
Ukudla okusheshayo ngaphambi kweholidi: kuhle ngaphambi kweholidi, lapho uzama ukugqoka kwonyaka omusha, ngokuzumayo wabona ukuthi ayiguquki. Bese ukhawulela ukudla kwakho kwansuku zonke ngama-apula angu-4, i-orange, u-1 piece we-nyama enamafutha abilisiwe nama-rusks amathathu amancane. Uma ubona ukuthi usuku olulandelayo alukho ushintsho, khona-ke kuyodingeka ulambile okungenani usuku olunye olunye.
Ukudla okuphuthumayo. Inani lokudla okuphuthumayo okusheshayo yi-1300 kcal.
Imithetho esemqoka yalokhu kudla okusheshayo yukuthi ungaphuza inani elingenamkhawulo lamanzi amaminerali, kodwa ubisi obisikiwe, obengeziwe kwitiyi noma ikhofi engaphuzi, akumele kudlule ngaphezu kuka-250 ml. Ungadla ingxenye enkulu yesaladi eyenziwe isilimo esidliwayo esinamagatsha anamanzi, isaladi, pepper, ikhukhamba, ama-apula, ubhontshisi, ummbila kanye utamatisi. Ukuphefumula kwenza kusuka ku-1 okunezipuni ze-yogurt, i-lemon ujuliwe kusuka kulamula omnandi, uviniga nezinye izinongo.
Ukunamathela ngokuqinile kulokhu okudinga ukuphuthuma okuphuthumayo, ngeke ulambile, ngoba ukudla kuqukethe imikhiqizo yokuxubha, ikakhulukazi kusuka ku-fiber.
Uma uphula ukudla, kufanele uzinze kancane. Ukuze uthole isidlo sasekuseni, ucezu lwesinkwa, obhalwe i-margarine, i-banana encane 1, i-apula eli-1 oluhlaza, amagilebhisi ambalwa; noma 1 iqanda eliphekwe 3-4 imizuzu, 1 isinkwa sesinkwa, 1 inkomishi yogurt ephansi-fat; Izingcezu ezimbili zesinkwa ezivela kufulawa ophelele, ibhanana elilodwa elincane, isipuni 1 soju; Abakhiqizi ababili abancane, ingilazi yobisi oluncane noma amajikijinisi angenasiphundu, i-apula eli-1. Lezi ezinye izindlela zingashintsha.
Kwasemini, futhi, kunezinketho eziningana ozikhethile: ubilise ama-100 g amazambane ngunifomu, qiniseka ukuyihlanza, usawoti futhi unikeza izithako eziningana: ingxenye encane yeklabishi eqoshiwe; 100 g noma yimuphi ushizi ophansi ophansi; 80 g ujamu ophansi oqoshiwe noma inkukhu ebilisiwe; 2 wezipuni ubhontshisi okuphekwe.
Ukuze uthole isidlo sakusihlwa, thatha i-100 g ye-pasta ethile, futhi njengesengezo ongakhetha: i-100 g yezinhlanzi ngegalikhi no-utamatisi; 50 g yenkukhu ebilisiwe ngaphansi kwesuphu enomusi kalamula; I-80 g ham enophejiwe nge utamatisi omusha negalikhi.
Indlela yesibili yokudla okuphuthumayo iqukethe amagremu angu-100 agcoba noma agcoba noma iyiphi inhlanzi (ngaphandle kwe-sauce), ama-130 amagremu amazambane abilisiwe, nengxenye encane yesaladi kunoma imiphi imifino eluhlaza.
Futhi ukudla okuhlukile, okuhlukile okwedlule, ukudla okudliwayo okusheshayo: udinga ukuthatha amabhanana amabili noma i-apula encane encane. Futhi kulezi zithako ungangezela ekukhethweni kwakho: ingilazi yewayini kanye nebhisikidi encane eyomile; Ibhanana elincane eli-1 ne-pear elilodwa eliqinile eliluhlaza; 2 tincetu zesinkwa nesaladi; I-bar encane encane ye-chocolate "Mars" noma "Snickers".
Kodwa njengokudla konke, ngakho-ke lokhu kungase kuphulwe ngezinye izikhathi. Futhi-ke kufanele uhlele, okuthiwa yizijeziso: ukugxuma imizuzu eyishumi ngentambo, uzosebenzisa amakholori angu-150. Geza imizuzu engu-40 phansi kanye namafasitela, usula uthuli, uzochitha amakholori angu-120. Yenza ama-sit-ups angu-40 ngokuthulula izingalo zakho phambili ezingeni lamahlombe ngaphandle kwamakhilogremu angu-80.
Ukudla okusheshayo kokulahlekelwa isisindo. Izithako eziyinhloko zokudla okusheshayo: amaminerali angabonakali ngamakhemikhali, noma i-juice engasetshenzisiwe (i-orange noma i-ananas, ehlanjululwa kancane ngamanzi), amaqanda abilisiwe, inyama ephekiwe noma inkukhu, ama-cottage shizi angenamafutha, zonke izithelo, cishe yonke imifino (ngaphandle kwamazambane), ilayisi noma i-buckwheat. Uma kunokwenzeka, ungenawo usawoti, futhi uma ungasebenzi kancane. Ungangeza imifino encane ekhethiwe (isibonelo, pepper elimnandi, njll).
Ukukhipha ngokucacile: yonke imikhiqizo ye-confectionery kanye ne-bakery, ibhotela, yonke imikhiqizo efrijiwe noma efomayo, iwayini nebhiya, ushukela, imikhiqizo yobisi, amafutha angaphezu kuka-1.5%, isobho, i-horseradish nesardard, amantongomane kanye nama-chips.
Ukuze uthole ukudla kwasekuseni, ungakwazi ukupheka: i-cottage cheese ekhishwe ngesigamu, i-egg ebilisiwe (kodwa kuphela izikhathi ezingu-2-3 ngesonto), noma yiziphi izithelo ezintathu, ingilazi enkulu yanoma yisiphi isiphuzo noma itiye, ikhofi ngaphandle kokushukela nosawoti.
Kwasemini: ama-polka amachashazi noma ummbila okheniwe, inyama ebilisiwe noma inkukhu 100 g (okungenani izikhathi ezingu-2 ngesonto, kodwa kungcono nakakhulu 1). Kungabe kunoma imifino eluhlaza efriziwe, ihlombe, efakwe epanini lokuthosa, uthele amanzi amancane bese ubeka imizuzu embalwa, noma yisiphi isithelo nomusi.
Isidlo sakusihlwa: noma yikuphi imifino noma ikholifulawa abilisiwe, kodwa kunesidingo sokushisa, ungakwazi ukupheka okuncane okuyizinhlayiya noma ilayisi, kwasekuseni, i-curd esele, i-apula noma iphakathi kwe, ijusi.
Uma ulandela lokhu kudla okusheshayo, khumbula ukuthi kufanele udle njalo ngesikhathi esifanayo. Half ihora ngaphambi kokudla, uphuze ingilazi yamanzi. Ngokuvamile phakathi nosuku odinga ukuphuza amanzi amaningi ngangokunokwenzeka. Phuza amanzi uma ufuna ukudla.
Ngakho yikuphi ukudla okufanele kukhethwe ngaphambi konyaka omusha? Lowo othanda kakhulu. Kodwa khumbula, ekudleni okunye, ungashintsha noma yiziphi izingxenye ezilingana nenani lamandla. Into eyinhloko ukuthi ukudla kwakungeyona umthwalo futhi bekulethela, kodwa ukulahlekelwa isisindo nokunethezeka kokuziphatha. Futhi, okubaluleke kakhulu, ngemuva kokushesha okunjalo, awutholanga isisindo esingaphezu kwesibalo samaholide kunalokho.