Isinyathelo esingu-1.
Ake sihlaziye isimiso sethu sokudla, wonke owesifazane unesimiso sakhe sokudla, ngisho noma sicabanga ukuthi sidla ngaphandle kwanoma yisiphi isimiso. Ngandlela-thile, sidla ngesikhathi esithile, sithanda ukusebenzisa lezi noma ezinye imikhiqizo.
Amaphutha amakhulu ekudleni .
Amanani amaningi okudla noma ebusuku sidla kakhulu. Uma kwenzeke ebusuku, khona-ke kuyingozi kabi umzimba.
2. Kudla ukudla. Ngokungavamile ukuthi sithanda ukudla, sizoba nokukhonza okuningi. Futhi lokhu kukhulula kuphela isisu, kunokuba uma sidla izingxenye ezincane. Uma sifuna, kukhona, khona-ke sihlaselwa ukuzwakalisa kwangempela.
3. Ukudla ebusuku. Kuseduze nobusuku, umzimba womuntu usethelwe ukuphumula. Futhi lokho esikudlayo ubusuku, sihlehliselwa amafutha, futhi asilethi izinzuzo.
4. Zimbalwa uketshezi ngosuku. Inqubo ye-metabolism iyancipha. Ukuze ulungise ukudla, udinga ukwengeza uketshezi oluhlukile, kungaba isobho, ukulungiselela imifino, ama-cocktails, ama-juices, amanzi.
5. Zimbalwa izithelo nemifino. Futhi kuvela ukuthi sidla ukudla okuningi, futhi izithelo nemifino bambalwa kakhulu. Kodwa zinomthelela omuhle esimweni samathumbu, zinevithamini ezicebile, ziphansi kwamakhalori. Ngamaphutha ekudlaleni, sahlehlisa, manje kufanele sigwenywe ngomzamo wentando yabo. Sidinga ukwenza ukudla okunye futhi sinamathele kuso, ukuthi singakwenza kanjani, sidinga ukudla kuphela, lokho esikuthandayo.
Cabanga ngomkhiqizo owuthandayo, ngaphandle kwemiqulu emhlophe namaswidi. Isibonelo, awukwazi ukuphila ngaphandle kwenyama, inhlanzi ebomvu, amantongomane, awudingi ukuwayeka. Lokhu ngeke kwandise amandla, futhi lokhu kudla kuzokulondoloza ekuphazamiseni kokudla.
Isinyathelo 2. Imikhiqizo elimazayo yimikhiqizo ewusizo .
Thatha iphepha kanye nepeni, bese udweba ishidi zibe ngamakholomu amabili.
Isihloko ikholomu yokuqala imikhiqizo eyingozi. Kulo, faka lezo mikhiqizo ogcwele kuzo, wazi ukuthi ungcono kunabanye. Lapha ubhale phansi ukudla okuletha ubuhlungu esiswini. Kungaba izinhlanzi ezithosiwe kanye nemayonnaise.
Ikholomu yesibili ibizwa ngokuthi imikhiqizo ewusizo. Bhala imikhiqizo eyenza ukuvumelana.
Isiphetho senza imikhiqizo enjalo, noma eyingozi iyabandakanywa ngokuphelele, noma kancane siyashiya, futhi ukudla okuyisisekelo kuyokwakhiwa kusuka kumikhiqizo ewusizo.
3 Isinyathelo. Shiya ukudla ngokudla .
Thola ukuthi yikuphi ukudla oyokudla emini. Dweba itafula lapho amabhokisi aphezulu "ukudla okuthandayo" kanye "nokudla okunempilo". Ehlangothini lwesobunxele sizobhala: kwasekuseni, isidlo sasekuseni sesi-2, kanye nesidlo sasemini, bese sidla kanye nesidlo sakusihlwa. Ngesikhathi esifanayo, udinga ukucabangela ukuthi unjani uhlobo lomsebenzi owenzayo, kungakhathaliseki ukuthi usasebenza noma usebenza, ngokomzimba noma engqondweni, kungaki ama-calorie owudlayo. Isibonelo, umsebenzi osebenzayo kufanele usebenzise amakholori amaningi, futhi umzimba udinga ukuvuselelwa ngendlela yama-protein (amantongomane, inyama, amaqanda njalonjalo). Kodwa ngomsebenzi wokuhlala, ama-carbohydrate (imifino, muesli, porridges) kufanele akhethwe, uma umsebenzi onzima kakhulu, kuyoba ngcono ukuhlanganisa amaprotheni nama-carbohydrate.
Ama-carbohydrate (izithelo) angcono ukudla njengokudla okulula, le mikhiqizo ayifuni ukuhlanganiswa neminye imikhiqizo. Thatha intombazane esebenza njengendawo yokudlela e-restaurant kusukela kumahora angu-16 kuya kumahora angu-24. Uhlale ehamba ngezinyawo, unomsebenzi womzimba. Uvuka ngehora lesishiyagalolunye, adle ngehora lesishiyagalolunye, futhi njengoba enomsebenzi okhuni ngokomzimba, udinga ukudla okuthile okuwusizo futhi amnike amandla. AmaSandwich, Yebo ungawenza masinyane, kodwa awusizo, futhi akuzona izintandokazi zakhe. Kungcono ukhethe izikhawu zokubambisana nezinkukhu.
Intombazane ithanda ikhofi nobisi, kanti nakuba lokhu akuyona umkhiqizo owusizo, siyishiya ngo-17 ntambama.
Ukudla ngehora lesishiyagalombili kufanele kwenziwe kube usizo. Inyama enezimila eziphekwe kahle kakhulu.
Ngomzuzu wesithupha ntambama ngehora lesishiyagalolunye, kufanele kube lula, ubhanana kufanelekile, yi-calorie, kanye nezithelo zintombazane oyintandokazi, ngakho sibafaka ekudleni kokudla kwakhe.
Intombazane ngehora lesishiyagalolunye isidlo sakusihlwa, kepha ngokuvamile ngalesi sikhathi uyathanda, kukhona into enhle. Ukuze uthole isidlo sakusihlwa, khetha okuthile okukhanyayo futhi okumnandi, futhi okuvela kulesi sidlo kwakungekho amandla adonsela esiswini. Isibonelo, i-casserole ye-cottage shizi enegour yogurt ephansi ifanelekile.
Kukhona ukudla okunjalo:
Ukudla kwasekuseni ngehora lesishiyagalombili
2 ibhulakufesi ngehora lesi-17 - ikhofi ngobisi kanye nocezu lwesinkwa esimnyama.
Ukudla ngehora lesishiyagalolunye - inyama nemifino enamanzi.
Ntambama inhlanhla ngehora lesi-23 ibhanana.
Isidlo ngehora lesishiyagalombili i-cottage shizi casserole ne-yoghurt.
Isinyathelo 4. Imenyu yosuku ngalunye.
Kumele kwenziwe nsuku zonke. Emenyu ungabandakanya imikhiqizo oyikhonzile, kodwa udinga ukwazi isilinganiso. Ungabondli kahle, umbuso ofanele uzakusindisa ekuphazamiseni kokudla.
5 Isinyathelo. Sigcina idayari yokudla .
Ukugcina idayari kuyingxenye yokudla, ngaphandle kwayo akukho ndawo ongayithola. Ungaqambi amanga, bese ubhala nini nalokho okudlayo. Sekuyisikhathi eside kufakazelwa ukuthi labo abagcina idayari elinjalo bahamba kancane kakhulu. Khombisa kuwo, ivolumu, nesikhathi sokudliwa kokudla neziphuzo. Futhi kuyimvelo ukucacisa ivolumu nesisindo somzimba. Ungalinganiswa futhi ulinganiswe izikhathi ezingu-2 ngesonto ngemuva kokuvuka.
Akunzima kakhulu ukuthi ube ngumsoco ukuze wenze ukudla okulungile. Udinga nje ukukhumbula ukuthi imikhuba yokudla ayiguquki ngokushesha. Lokhu ngeke kuthathe isonto, kodwa izinyanga ezimbalwa. Kodwa umvuzo omuhle womsebenzi ungumphumela wesithombe esihle.