Ungadla kanjani kahle?
Asikho isidingo sokusheshisa, uma ujwayele ukuphuza ucezu wekhekhe ngetiyi elimnandi, futhi kukhona amazambane ahlambulukile enyama ethosiwe, bese-ke ngokuzumayo uqala ukudla ama-saladi yemifino, ngakho-ke ngeke kutholakale okuhle. Umzimba wakho uzoqala ukufuna lawo makhukhi oyowaphuthelwa, uzobe udabukile futhi ungene ekucindezelekeni. Noma ungadla futhi udle inyama kathathu futhi amazambane ahlambulukile kunokujwayelekile. Ngakho-ke, udinga ukushintshela kancane kancane ekudleni okunempilo.
Qala nge-simple, thatha umthamo wokudla izithelo ezintathu ezahlukene zembala ehlukene. Kungaba i-apula (eluhlaza), ubhanana (ophuzi), i-orange (orange), noma kungaba izithelo ezinjalo ozithandayo. Uma ufuna ukunciphisa umzimba ngokudla kahle, kungcono udle izithelo engxenyeni yokuqala yosuku.
Yidla ama-saladi nemifino emisha, kanti nemifino iqala ukudla. Futhi uze udle isaladi, ungaqali ukugqoka. Futhi imfihlo ilula, uthola amavithamini, udla imifino, ngaphezu kwalokho, uzothola ngokwanele. Sebenzisa i-calorie encane yokuhlobisa.
Yidla izinhlanzi kanye nenyama yemvelo esikhundleni se-ravioli, ama-sausages nama-sausages. Ungazifisi, kodwa zama ukupheka, upheke, uhambe noma ubheke. Khona-ke uqala ukulahlekelwa isisindo, umzimba uzothola amanothi amancane kanye nezinye izakhi zokulandelela.
Esikhundleni seti elimnyama nekhofi, uphuze itiye elihlaza, uphinde ususe ushukela etiwe uju. Half ihora ngaphambi kokudla, uphuze amanzi, ngakho-ke kulo lonke usuku, ngoba amanzi ayingxenye yokuphila kanye nokuphila.
Akunzima ukudla kahle, futhi akudingeki udle amaqabunga e-lettuce kuphela ukuze ulahlekelwe isisindo. Sidinga ukudla okulinganiselayo ukuze sisebenze kahle umzimba. Kuyafaneleka ukuthatha isinyathelo sokuqala, umzamo owodwa nje, futhi uzobona ukuthi ungakwazi kanjani ukulahlekelwa isisindo kalula. Ukuze ube nesimo futhi ungafaki njala futhi ulahlekelwe isisindo, udinga ukudla ngokuhlukahluka nangendlela efanele, kuhlanganise nemikhiqizo yokudla evela emaqenjini ama-5 ahlukene.
Imithombo eyinhloko yamandla enquma okuqukethwe kwekhalori yokudla ngamafutha nama-carbohydrate. Izinga lamakhalori ngosuku lixhomeke ezindlini zamandla, ubulili, iminyaka. Ngosuku umuntu omdala udinga ama-calories angu-1700-3000. Futhi azikwazi ukushiywa. Ngaphezu kwamafutha, ama-carbohydrate, amaprotheni okusebenza okujwayelekile, ama-microelements namavithamini adingekayo. Ukuntuleka kwezidalwa ezinjalo kubangela izinkinga zempilo: ukhathala okwedlulele, ukucasuka kubonakala, ukumelana nezifo kunciphisa, ezinye izifo zingase zivele. Uma unomuzwa wokuthi awunawo amandla anele, udinga ukuthatha amavithamini ezinkimbinkimbi, ngaphambi kokuba uthintane nodokotela.
Ekudleni kwansuku zonke kuhlanganisa imikhiqizo evela emaqenjini ama-5 amabala:
Imikhiqizo Ephuzi
Isisekelo semenyu yansuku zonke sakhiwa okusanhlamvu. Banciphisa ingozi yezifo ezimbi, zivikele umzimba, zinciphise i-cholesterol egazini, futhi zithuthukise umsebenzi wesisu. Ukuze uthole impilo, ufulawa obunamafutha, okusanhlamvu kanye nesinkwa sonke sokusanhlamvu kuyasiza.
Imikhiqizo eluhlaza
Ziyizinto: amakhowe, amajikijolo, izithelo, imifino. Zisebenza njengomthombo oyinhloko wezakhi ezingakakhiwe emzimbeni. Lezi yi-acids e-organic, i-fibre yokudla, amaminerali namavithamini. Bathuthukisa umsebenzi wesisu, basuse emzimbeni, izifo, amafutha, balondoloze impilo yemithambo yegazi nezinhliziyo, bakhuthaze ukuvuselelwa kwamasosha omzimba, banciphise i-cholesterol. Isimiso sokudla okunempilo ngosuku kufanele sibe amagremu amahlanu wezithelo nemifino, kudingeka ihlukaniswe ukudla okungu-3.
Imikhiqizo ebomvu
Lokhu - ushizi, ushizi, i-cottage shizi, ubisi obisiwe obisiwe, i-yogurt, i-kefir, ubisi. Le mikhiqizo ingumthombo obalulekile wamaprotheni, amavithamini A, D, B2, i-phosphorus nabanye. Emikhiqizeni yobisi evutshiwe kukhona izinyunyana eziningi eziwusizo. Imikhiqizo yobisi igqugquzela ukukhula komzimba, lawula umsebenzi wesisu, ukuqinisa izinwele, izipikili, ukukhuthaza impilo yesikhumba, ukuqinisa amazinyo namathambo. Umkhuba wansukuzonke yi-2 servings yemikhiqizo yobisi ene-fat content content (50 grams of ushizi, ingilazi ye-kefir noma ubisi).
Imikhiqizo ye-Orange
Ziyimikhiqizo enjengalezi: imbewu, uphizi, amantongomane, ubhontshisi, amaqanda. Lokhu kudla kugcwele ama microelements, amavithamini, amaprotheni. Izinhlanzi zasolwandle, inhlanzi, imikhiqizo yenyama ivikela ukuntuleka kwe-iodine, ivikele umzimba, inciphise ingozi yokuthola i-anemia. Izinhlobo ezinhlobonhlobo zezinhlanzi zifaka isandla esimweni sokujwayelekile sokusetshenziswa komzimba, ngcono isikhumba, imikhumbi nenhliziyo. Nsuku zonke udinga ukusebenzisa isigamu seglasi lama-walnuts, amagremu angu-100 wezilwane noma inyama yenkomo. Yidla inyama ephilile. Izinkukhu, inhlanzi, inyama ihamba kahle kakhulu ngemifino, noma iphekwe ku-grill.
Imikhiqizo ebomvu
Lokhu - utshwala, i-confectionery, ushukela, i-oli. Imikhiqizo enjalo iqukethe: i-sucrose, i-cholesterol namafutha. Awukwazi ukushiywa umuntu onempilo, kodwa udinga ukunciphisa ukusetshenziswa kwawo kuze kube sezingeni eliphezulu. Izibonelelo ezamukelekayo - 2 tbsp. l. noma yikuphi amafutha omifino, 50 mg weziphuzo eziqinile noma 200 mg wewayini elomile, 6 tsp. ujamu noma ushukela, ama-gramu angu-10 e-margarine noma ibhotela.
Kancane kancane, ekudleni kwakho, buyisela ukudla okulimazayo ngokudla nokuphephile:
1) Amaswidi, amaswidi, ama-buns nezithelo ezomisiwe nezithelo.
2) Buyisela isinkwa esimhlophe ngezinhlamvu ezigcwele.
3) Ubisi ushokoledi ushokoledi.
4) Ama-Chips nama-crisps ashintshwa ngamantongomane.
5) Shintsha ushukela ngezithelo noju.
6) Shintsha inyama ebomvu kumhlophe (inyama enogwaja, izinkukhu).
Manje kusobala ukuthi ungadla kanjani kahle futhi ulahlekelwe isisindo. Sebenzisa lezi zeluleko futhi uzokwazi ukudla kahle futhi ulahlekelwe isisindo kahle.