Ukudla Okunamandla
Inkambo yokwelapha amasonto amabili. Okusemqoka kokudla ukukhipha ubuthi nobuhlungu ngokusizwa okusanhlamvu. Zonke izitsha ziyimifino kuphela, futhi ziphekwe ngaphandle kokwelashwa kokushisa. Kunconywe abantu ngaphandle kokuphazanyiswa okukhulu emzimbeni. Ngosuku - ukudla okungu-5.
Izincomo zokudla
- Thatha isipuni samafutha yemifino, mhlawumbe uma kungenasiphelo. Kumelwe kancane kancane uchithe, bese uphelela, ngaphandle kokugwinya. Le nqubo yenziwa ekuseni ngesisu esingenalutho, ihlanza umlomo womuthi wemikhiqizo yezinsalela eziqoqiwe.
- Ukulandela amafutha kufanele baphuze ingilazi yamanzi. Bese uphuza ngosuku okungenani ama-glass angu-8-10 amanzi.
- Ukuzivocavoca kwasekuseni kuyasiza kakhulu ekusebenziseni inqubo yemethamo.
- I-porridge kufanele ibe nesamba esincane semunyu, ayivunyelwe ukungeza amafutha.
- Qaphela ukudla kwamaviki amabili, bese uhamba ngokudla okujwayelekile. Futhi ngemva kwenyanga, phinda ukudla okunzulu.
Imenyu
Ukuze uthole ukudla kwasekuseni, ulungise isaladi yezithelo noma imifino.
Kodwa ushukela, i-muesli, iziphuzo, ezigcwele igesi, nemikhiqizo yokubhaka kufanele ikhishwe ekudleni. Kudingeka futhi ukunciphisa usawoti.
Ukuze uthole ukudla kwasekuseni kwesibili, pheka iphariji nge-cereal steamed. Khetha isiphuzo: amanzi, itiye noma i-compote. Izitshalo zokupheka i-porridges zingasebenzisa noma yikuphi, ukunambitheka kwakho.
Kwasemini: i- porridge, isaladi yemifino, itiye kumakhambi noma i-compote.
Ukuze uthole isiphuzo: izithelo kuphela, ezingekho kuka 200-250 g.
Ukudla ukudla: godu iphariji bese uhlanganisa.
Ngosizo lokudla, ama-slags nezinyosi ziqedwa emzimbeni, i-microflora yomzimba iyajwayelekile (lokhu kuboniswa ekukhiqizeni kwegesi okwandayo, okuwukuphela kokungabi nalutho kwalokhu kudla). Izodlula ngokwayo, lapho umzimba wakho uhlanza futhi i-microflora ibuyela ejwayelekile.
Ukudla okunomsoco kuzokusiza ulahlekelwe isisindo ngo-1-3 kg ngesikhathi sokugubha kwayo, ngaphandle kokwesaba ukuthola lezi kilogram. Naphezu kwalokhu, ungahlali "ukuhlala" kulokhu kudla, kungcono ukuwusebenzisa ngokuphindaphindiwe esikhathini esisodwa ezinyangeni ezingu-2-3, ngoba umzimba wakho udinga okuningi nemikhiqizo yemvelaphi yezilwane.
Ukudla okunomsoco okuncane
Kufanelekile kubantu abahlupheka ngezinkinga zempilo ezimbi. Kulesi simo, ukulungiswa kwemikhiqizo yokudla, kutholakala okusanhlamvu okunye kuphela. Lapha, ukwelashwa kokushisa sekuvele kunikeziwe. Izincomo zokudla zivame ukwenziwa udokotela, ngoba lokhu kudla kugxile kakhulu esihlokweni esithile. Isebenza ekuthuthukiseni okubonakalayo kwezempilo. Khona-ke ukushintshela ekudleni okujwayelekile kuphakanyiswa.
Ukunciphisa ukudla
Inkambo yokwelapha ayinqunyelwe. Ikhuthaza umzimba onempilo ngokushintsha imikhuba yokudla. Ngokuvamile, kungukudla okunempilo okujwayelekile, kuhlanganise nezinsuku zokulayishwa, okungenziwa ngokuthanda. Akuyona imifino. Ukudla kulungele ukukhetha kusuka: nge noma ngaphandle kokwelapha ukushisa. Ukudla kunconywa kubantu beminyaka yonke.
Izincomo zokudla
- Inani lokudla ngosuku - 5.
- Ngaphambi kokudla kokuqala, njengokudla okunomsoco, umlomo uhlanzwa ngamafutha. Bese kuthiwa ama-glass angama-1-2. Ukuze umsebenzi ongcono we-peristalsis we-intestine nokuhlanzwa kwesisu kusuka kwe-pathogenic microflora, kuyadingeka ukwengeza amanzi. Ukuzivocavoca kugcinwa noma kunjani.
- Phakathi kokudla nakusasa ekuseni esiswini esingenalutho kudla izithelo eziluhlaza.
- Ngesicelo sakho, okusanhlamvu kungabiliswa, kuphekwe, kuphekwe kuzo izinsika noma izobho, nezinye izitsha.
- Kutuswa ukuhlanganisa izitsha ezivela okusanhlamvu nge inyama, inhlanzi, imikhiqizo yobisi noma imifino. Kuvunyelwe ukupheka izitsha ngezinongo noma amasoso.
- Kodwa-ke, kufanele uhambisane nesilinganiso sezitsha ezinempilo: ama-carbohydrates angama-60, ama-30% amaprotheni namafutha angu-10%. Kubalulekile futhi ukucabangela okuqukethwe kwe-caloric. Ukudla kufanele kube izingxenye ezincane.
- Hlanganisa ushukela wakho wokudla nsuku zonke, umkhiqizo we-confectionery kanye nemikhiqizo yokubhaka, iziphuzo ezinomsoco, ice cream kanye ne-semolina.
- Kukhona izinketho zenyama ebusuku.
- Izitsha ezivela okusanhlamvu zingathathwa ngamanzi kuphela, ungasebenzisa kule njongo i-kefir, i-yogurt noma i-yogurt. Ngakho uzongena izinto ezisebenzayo. Ngaphezu kwama porridges kanye ne-pilaf evamile, lungisa i-jelly kusuka ku-grits. Engeza okusanhlamvu nama-saladi. Bhaka okusanhlamvu ngokwakho, usebenzisa ufulawa owomile, isibonelo, ummbila, i-rye noma u-buckwheat. Isinkwa esinjalo asizuzisi kuphela, kodwa futhi sinambitha kakhulu.
- Ukunamathela ekudleni kokudla okujwayelekile, ungakhohlwa ngezinsuku zokulayishwa, okungcono ukwenza izikhathi ezingu-1-2 ngeviki, noma usebenzise izifundo zeviki ezimbili zokudla okuhlanziwe kakhulu.
Imenyu
Ukudla kwasekuseni: izithelo.
Isidlo sasekuseni sesibili: isidlo sezitshalo noma okusanhlamvu, itiye noma i-compote.
Usuku lokudla: 1-3 izitsha ezinempilo.
Isinkwa: isaladi yezithelo noma imifino, noma i-porridge.
Dinner: izitsha ezimbili eziwusizo, uketshezi owodwa.
Sithemba ukuthi ngeke ube buhlungu ukubona izinhlobonhlobo zokuhlanza, futhi zizoletha impilo nempilo kuphela.