Ngendlela, ngaphansi kokudla akusho ukuthi ukulahlwa okwesikhashana kwemikhiqizo ethile, kodwa isimiso jikelele somsoco, okumelwe ulandelwe kuyo yonke impilo. Lokhu kuyiqiniso ikakhulukazi kubantu abahlukunyezwa yisifo sikashukela sohlobo lwesibili.
Imikhiqizo evunyelwe
Naphezu kokudla okuqinile kubantu abanesifo sikashukela, uhlu lokudla olungadliwa lukhulu kakhulu. Ukuze kube lula, sizokuhlukanisa ngezigaba eziningana.
- Ngamanani angenamkhawulo, ungadla imifino eluhlaza, ecebile fiber, ngoba inamanzi amaningi. Ama-karoti, ama-beet, iklabishi, ukhukhamba kanye notamatisi kungadliwa ngendlela oyithandayo, nangu amakhowe. Kodwa ngamazambane udinga ukuba uqaphele kakhulu.
- Ihoa nekhofi kufanele kudakwe ngaphandle kokushukela. Futhi uma ulungiselela ezinye iziphuzo kudingeka usebenzise ama-sugar-calories substitutes.
- Imikhiqizo kanye nemikhiqizo yobisi ingadliwa kuphela mahhala. Kodwa kulokhu, ukusetshenziswa kwabo kulawulwa ngokuqinile. Ngokufanayo, kufanelekile ukukwenza ngesinkwa, ushizi nobhontshisi.
Futhi manje mayelana nezinqatshelwe
Njengoba ungabona ohlwini oluhlinzekwe ngenhla, ukudla kokudla kwesifo sikashukela kungase kube nzima njengoba kungase kubonakale ekuqaleni. Kodwa nokho kufanelekile ukucabangela futhi, uma kunokwenzeka, kungabandakanyi (noma okungenani kunciphise ukusetshenziswa) ukudla okuthile. Yini ongenakuyidla ngesifo sikashukela :
- Ibhotela, ukhilimu omuncu, ukhilimu kanye noshizi we-cottage ngezinga eliphezulu lamafutha
- Imayonnaise, imajarini nanoma yimaphi amafutha esilwane
- Amantongomane nembewu
- Imikhiqizo ebhemayo kanye nemikhiqizo (isibindi, izinso, amaphaphu, inhliziyo)
- Ukukhishwa ngokuphelele ekudleni kwe-confectionery kanye neziphuzo ezimnandi. Ezimweni eziningi, kufanele ushiye ngokuphelele utshwala.
Dala imenyu
Sinikeza isibonelo esincane kuphela sokudla ongazakha wena. Emakhoneni eduze kwesidlo ngasinye, iphesenti yenani eliphelele lokudla elibalwe ngosuku lizokhonjiswa. Umthetho oyinhloko wokudla okunjalo ngokuvamile, kodwa akwanele. Isibonelo sokudla kwesifo sikashukela :
Ukudla kwasekuseni. I-oat porridge emanzini. Ungakwazi ukufaka esikhundleni se-buckwheat (25%).
Isidlo sasekuseni sesibili sithatha isikhathi eside ngemva kokudla kokuqala. Yidla amagremu ama-100 we-fat-fat cottage shizi (15%).
Ukudla. Ukuze uthole ukuhlobisa, lungiselela isitshalo semifino, futhi futhi emanzini. Ungayifakezela nge-cutlet yenkukhu noma inyama ebilisiwe bese unomdla we-vinaigrette (30%).
I-snack iqala ngemva kwamahora amathathu kusuka kwasemini. Kuye, ufanelane nanoma yisiphi isithelo (10%).
Isidlo sisebenzisa kahle amahora amahlanu ngaphambi kokulala. Ungapheka i-omelet noma ubilise (ukubeka) inhlanzi ngemifino (20%).
Ihora ngaphambi kokulala, uma uzwa umuzwa olambile wendlala, ungaphuza ingilazi yobisi noma i-kefir.
Ezinye izincomo zodokotela
Kwabesifo sikashukela, kubalulekile ukuqapha njalo amazinga kashukela egazi. Ngakho-ke, uma uhlela ukuhlukanisa ukudla kwakho nomkhiqizo omusha, qiniseka ukuthi uhlaziye ngemuva kwalokho ukuze wazi ngokuqinisekile ukuthi ukudla okusha ngeke kubangele ukulimala.
Abanye bangacabangi ukuphila kwabo ngaphandle kokumnandi, futhi isifo sikashukela sibahlukumeza ngempela. Ngenhlanhla, ezitolo zamanje ungathenga amakhukhi, ngisho namaswidi we-chocolate kubashukela abanesifo sikashukela esekelwe ku-fructose.
Njengoba abanesifo sikashukela ngokwabo bathi, izifo akusona isigwebo, kodwa kunendlela yokuphila. Ngakho-ke, ukunamathela ekudleni nasekusebenziseni ngokomzimba, ungahlala uhle kakhulu isikhathi eside.