Ukudla kwasekuseni okufanelekile kuyisiqinisekiso sempilo nokulawula isisindo

Esihlokweni sethu "Isidlo sasekuseni esifanele siyisiqinisekiso sempilo nokulawula isisindo" sizokutshela ukuthi isidlo sasekuseni esifanele singumsizi obalulekile ekulwa nokunciphisa umzimba. Emiphumeleni enjalo kwafika abacwaningi baseMelika eminyakeni eyishumi edlule. Kwaxoxwa abaphenduli abayizinkulungwane eziyishumi, abatshela ukuthi basebenzisani ukudla kwasekuseni. Ngakho-ke, ososayensi bakwazi ukuqhathanisa izimpendulo, yiziphi impilo zabaphenduli babo futhi ngenxa yalokho bafika eziphethweni ezingalindelekile.

Amadoda adla ukudla okuphansi kwekhalori kokudla kwasekuseni alula kunamadoda adla amakholori amaningi. Abesifazane bangakolunye uhlangothi, uma benganaki ibhulakufesi, balinganisa kakhulu kunabo abaqala usuku lwabo ngekusasa. Ngesikhathi esifanayo, abesifazane bangakwazi, badle ukudla kokudla kwasekuseni, ngaphandle kokukhathazeka ngokuqukethwe kwekhalori yalezi zokudla. Kodwa kusukela ekubukeni kokudla okunempilo nokunempilo, kwasekuseni okungcono kunazo zonke kukhona izithelo, imifino, okusanhlamvu, futhi kungcono ukwenqaba ukudla okunamafutha "okunzima".

Ukudla kwasekuseni okuhle, okuhle kuzokusiza ukuthi ulahlekelwe isisindo
Akuyona imfihlo kunoma ubani ukuthi kwasekuseni isidlo esibalulekile. I-endocrinologists yakwazi ukufakazela ukuthi ukudla kwasekuseni okunomsoco akusho nje ukuvuselela nokuthokoza, kodwa futhi kusiza ukunciphisa isisindo. Ngokusho kwemiphumela yocwaningo, abesifazane abadla isigamu sekhalori zabo zansuku zonke ngesikhathi sasekuseni banciphisa isisindo. Yazi ukuthi amakhilogremu alahlekile abuyele kulabo abathanda ukuba nesidlo sasekuseni esihle.

Ucwaningo olwenziwe eSan Francisco lubonise ukuthi abesifazane ababesidla sasemini, balahlekelwa ngu-12% wesisindo sabo, futhi abathandi bekusasa kwasekuseni balahlekelwa ngu-4.5% wesisindo sabo kuphela.

Isimo sokudla kwasekuseni kufanele sibe lokhu, kwasekuseni kufanele kube phakathi kuka-30 no-40% wekhalori kusukela ekudleni kwansuku zonke, futhi enye, isidlo sasekuseni kufanele sisheshe. Ngisho noma ushesha, usanikeza ukudla kwasekuseni okungenani imizuzu eyishumi. Ngokusho kwabokudla okunomsoco: okudlule esikudlayo, ngokushesha emzimbeni wethu uqala inqubo ye-metabolism, okusiza ukunciphisa isisindo ngokushesha. Uma umzimba ungatholi ukudla kwasekuseni, uqala ukugoqa futhi uqoqe izicubu ezinamafutha. Sizobhala izinhlobonhlobo zezinkathi zokudla zokudla okunomsoco nezempilo.

I-Muesli
Kunoma yisiphi isitolo ungathenga ukulungele-ukuxuba, kodwa kuyoba okuwusizo futhi okuhlwabusayo ukuwapheka ngokwakho. Indlela yokupheka? Futhi konke kulula kakhulu. Ehlobo, ungakwazi ukwengeza izithelo eziningi ngangokunokwenzeka kwi-oatmeal evamile: cherry, raspberries, ama-strawberries. Emva kwemizuzu eyishumi sizogcwalisa ama-oat flakes ngamanzi noma ubisi olufudumele, ungangeza amantongomane, uju, izithelo noma ijusi. Izingxube ezinjalo ziyakuthinta kakhulu isimo sezinzipho zethu, izinwele, nesikhumba. I-oatmeal iqukethe amavithamini eqembu B, elibhekene nokukhula kwezipikili, izinwele nesikhumba.

Isaladi elula
I-vitamin charge of mood kanye vivacity. Kungenziwa kuphekwe ngokushesha kakhulu. Thatha ukhukhamba, utamatisi bese uwasika, bese ufaka ukhilimu omuncu nemifino. Ukuze sinike isaladi yethu ukunambitheka okuhle, singanezela ushizi osikiwe kuso.

Kunenye indlela yokwenza isaladi elula, usebenzisa izithako ezilandelayo, okuyi-sorrel nesithombo. Okokuqala, ake sinqume isithombo kanye ne-sorrel, bese ufaka iqanda elibilisiwe eligcwalisiwe, ugcwalise isaladi lethu nebhotela noma ukhilimu omuncu, ufafaze imifino ubuhle phezulu.

Izithelo
Ukuze uthole ukudla kwasekuseni, konke "kuyinhlanhla", itholakala esiqandisini - izithelo ezisemathinini, noma izithelo ezintsha, amajikijolo, amajikijolo. Hlanganisa ama-apricot ahlosiwe, ama-strawberry, i-kiwi, ubhanana, engeza i-orange encane noma ijusi lemon. Labo abakhetha ukomnandi, bangakwazi ukwengeza ukhilimu oqoshiwe.

I-Cottage Cheese
I-calcium, equkethe i-curd, inomphumela omuhle emsebenzini wohlelo lonke lwezinzwa. Hlanganisa i-cottage shizi noju, ukhilimu omuncu nezithelo kanye ne-dessert silungile. Ungasebenzisa i-cottage shizi njengesitsha sokuqala - sidinga ushizi we-cottage esaladi yemifino noma ungadla nebhotela nemifino.

Yoghurts
Imikhiqizo yobisi oludliwayo icebile amaprotheni kanye ne-calcium. Kodwa badinga ukudla okungaphansi kwepuleti egcwele. Ungalungisa i-yogurt eyenziwe ngokwenza, ngoba lokhu sisebenzisa yogurt noma i-yazhenka, sengeza okusanhlamvu nokusika izithelo.

I-Kashi
Awuthandi i-semolina iphariji? Siyanitshela ukuthi lolu khetho luyoba ngendlela oyithandayo, ngoba lokhu sishisa ilitha lejusi le-apple, engeza izipuni ezimbili zamafutha, isigamu sekhabe lama-manga, izipuni ezintathu zeshukela, izithelo nezomisiwe. Futhi iphariji enomsoco futhi enomnandi ilungile. Kulabo abathanda i-rice porridge, ubilise ilayisi, ufake i-porridge epulangwe, ufake ama-strawberry, ama-apula, ama-aprikoti phezulu, wabeka enye ingqimba yerayisi, ufake ilayisi elayisi nelayisi futhi. Kulabo abafuna ukunciphisa umzimba, irayisi kufanele idliwe ngaphandle kokushukela. Ukudla okunjalo kuzokulethela injabulo eyodwa kuphela, kusize ukunciphisa isisindo nokuhlanza umzimba wakho wezinyosi, kuzokukwenza ube mncane futhi ube mnandi.

Sandwich
Uma udla isinkwa sakusihlwa, khona-ke udla ngokushesha kakhulu. Ngaphezu kwalokho, isinkwa sisasetshenziselwa ama-carbohydrates, okungumthombo ongasenakulinganiswa wamandla emzimbeni wethu. Isangweji lehlobo lehlobo le-summer - ngesinye sesinkwa sizobeka imifino eqoshiwe, ham namaqanda. Ngama-sandwich nemifino, masisebenzise isaladi, isithombo, utamatisi, ukhukhamba. Uma ungafuni ukuthola i-vinaigrette, nje ungasebenzisi izithako ezingaphezu kwezingu-3 noma ezine kwisitsheni esisodwa.

I-Toasts
Isinkwa kufanele sitshalwe noma epanini lokuthosa noma ku-toaster. Futhi izithako zingafana nezama-sandwich.

Omelette
Mhlawumbe amaqanda aqhephukile anomsindo omkhulu, kodwa i-omelette iyathandeka. Okokuqala, udinga ukwengeza imifino, utamatisi kanye noshizi ogayiwe. Khona-ke udinga ukushaya amaqanda ngobisi, engeza ushizi omncane, usike utamatisi, bese ufaka ngaphansi kwesibopho esivaliwe ekushiseni okuphansi. Ngaphambi kokuba usebenze etafuleni, ufafaze imifino eqoshiwe.

Manje siyazi ukuthi kwasekuseni okufanelekile kuyisibopho sempilo nokulawula isisindo. Izitsha ezinjalo zilungiswa ngokushesha futhi kalula, kodwa umphumela uzobe umangalisa nje. Umndeni wonke uzokubonga kakhulu ngesidlo sasekuseni esinembile futhi esinempilo, esizoba yisibambiso sebheyili nokulawula isisindo.

Yiba nesifiso esihle kuwe.