Ingxenye ingabizwa ngokuthi inombolo evamile yamayunithi, ngokuqondene nomkhiqizo ngamunye ngokukhethekile. Izingxenye ze-dietitian zenziwa ukuze umuntu asebenzise ukulawula ukudla kwakhe. Phela, impilo evamile yomzimba womuntu idinga ukugcwaliswa kwamaprotheni, ama-fatty acids, ama-carbohydrate, amavithamini namaminerali, uma nje konke lokhu kuzohambisana nezilinganiso ezidingekayo. Izidakamizwa ezinconyweni zazo zicabangela lezi zidingo futhi zeluleka ukuthi ukusetshenziswa kwemali ethile yezinsizakalo kuvamile.
Yiqiniso, ubukhulu besigaba kungenziwa kunqume ukusebenzisa izikali ezincane zasemakhaya, kodwa kuthiwani uma bengasondeli? Kulesi simo, isabelo kumele sinqunywe ngamehlo, ngemuva kwalokho, akusilo lutho abakushoyo ukuthi i-diamond yamehlo.
Ake sizame ukubala ubukhulu besayizi evamile yesabelo semikhiqizo eminingi:
Inyama - yenkomo, ingulube, iwundlu, izinkukhu. Kulesi sigaba sezingxenye ngeke kube ngumkhiqizo wenyama kuphela, kodwa futhi, isibonelo, inhlanzi. Ngamanye ama-gramu angu-30, lokhu kuyinxenye yenyama ephekwe noma inhlanzi. Kungaba i-cutlet, i-steak yenkomo noma enye inyama ye-inyama, ubungako nobukhulu obufanele bubukeke ngesandla sakho (iminwe, ngokwemvelo, ayicatshangelwa). Ungakwazi ukuqhathanisa nedokodo lokudlala amakhadi. Kulapha kuphela umuntu odla cishe amagremu angamashumi ayisishiyagalolunye nesishiyagalolunye ngesikhathi, futhi lokhu cishe ubukhulu bezandla ezimbili noma amaphakethe amabili amakhadi. Izindlovuzi zincoma ngosuku oluyisihlanu ama-ounces enyama, mhlawumbe i-steak, inhlanzi noma izinkukhu, futhi lokhu kunendawo eyodwa noma emithathu noma 150-200 amagremu. Uma uthatha i-porridge eyodwa yenyama, khona-ke ingaqhathaniswa namaspuni amabili we-peanut butter, indebe encane encane yezinambuzane noma iqanda elilodwa.
Izitshalo kanye nemikhiqizo yefulawa ngosuku kungadliwa eyodwa noma ezimbili servings. Ingxenye ye-pasta noma i-porridge (i-oatmeal, i-buckwheat, i-pearl ibhali, i-millet) iyinkezo encane, okungama-250 amagremu. Isiqephu singacatshangwa irayisi - okusebenza kwayo yi-gramu ayi-100, kubonakala sengathi le mali ingafaniswa ne-puck.
Igatsha kanye nama-flakes ahlukene - ingxenye yalomkhiqizo yizingxenye ezintathu zeglasi. Futhi uma le nhlanganisela ixubene nobisi, iyohlala, futhi isigamu seglasi siyothola kakade.
Ingxenye yesinkwa ingabhekwa njengengxenye encane yamagremu angaba ngu-30 - ubukhulu bayo buyingxenye eyodwa, futhi ubukhulu bufana nekhadi lepulasitiki. Kungcono ukudla isinkwa esivela kuhlamvu lonke, njengoba kungumthombo owengeziwe wefiber yemifino, okudingeka futhi kumuntu. Enye yokukhonza, ungafaka ibheji elincane, ikhekhe, i-patty, isigamu se-hamburger, izingxenye ezimbili noma ezintathu ze-cracker, umqulu owodwa, i-disc eyodwa, ubukhulu beCD.
Izithelo nemifino ngosuku kuyisifiso sokudla kusuka ezingxenyeni ezimbili kuya kwezingu. Kumele ulinganise ukudla izithelo ezimnandi, njengezithelo zomvini. Ingxenye eyodwa yalesi sigaba semikhiqizo ingahle ibekwe ngale ndlela: i-apula eliphakathi nendawo, ibhanana elilodwa noma i-orange, izingcezu ze-croquet noma i-watermelon, isigamu seglasi lamajikijolo, ingxenye eyodwa yengilazi yezithelo ezomile, ingilazi eyodwa yamajikijolo ehlathini, i-half of the mango noma i-grapefruit, amazambane amancane, ingxenye yesigila seglasi , ingilazi eyodwa yesipinashi. Futhi, kulesi sigaba kungase kube namajusi ezithelo nezitshalo. Ukukhonza kunoma yiliphi ijusi kungokwesithathu kwengilazi.
Ushizi, i-yogurt, i-cottage shizi, ubisi - okuqukethwe okunamafutha kule mikhiqizo kufanele kube ngaphansi noma kulinganiswe. Ingxenye ephakanyisiwe yemikhiqizo yalesi sigaba ilandelayo: ukwelashwa, abakhulelwe kanye nentsha kufanele badle izingxenye ezintathu, okunye okuqukethe indebe ejwayelekile yobisi, amagremu amahlanu kagesi, ama-gramu ayisithupha we-cottage shizi noma imbiza encane yegour.
Ngokuphathelene namantongomane, izakhamuzi zithatha ingxenye eyodwa yamamineramu angama-15 noma ama-30, lokhu cishe kunesandla esincane esincane sesandla somntwana. Amantongomane angabalwa ngokudla okuphezulu kwekhalori, ngakho-ke, angaphathwa kabi kabi.
Amafutha nemifino yemifino. Le mikhiqizo kufanele isetshenziswe ngokulinganiselwe okulinganiselwe. Ngosuku, ungavumela ucezu oluncane lwesitokisi samasangwe kanye nesipuni esisodwa semifino.
Imikhiqizo ye-confectionery ingadla ngisho namafutha ashiwo ngenhla. Ngakho-ke, ingxenye ye-ayisikhilimu kufanele ilinganiselwe, iqhathanise nebhola le-stsenis. Ngokuqondene nazo zonke imikhiqizo equkethe ushukela, imfuneko yabo inzima kakhulu-zama ukunciphisa.
Okokuqala, bukela ukudla kwakho, uhlole ubungako obubukwayo besabelo sakho, oyisebenzisayo bese uthola iziphetho, ingabe kunenzuzo yokudla okungakanani? Futhi mhlawumbe kufanelekile ukulungisa imigomo yakho?
Kumele kucatshangelwe ukuthi iningi lezidlo ezidliwayo kufanele libe sesidlo sangaphambi kokudla - lokhu kusho ukuthi emahoreni asebusuku, ngaphambi kokulala, izingxenye kufanele zenziwe ezincane futhi ziqukethe ikakhulukazi ngekhalori ephansi futhi ukudla okulula kalula.
Ngaphezu kwalokho, ubukhulu besabelo kulabo bantu abanomgomo wokugcina isisindo sabo ezingeni elifisayo kuzohluka kakhulu kulawo mahluko anikezwe abantu abafuna ukunciphisa umzimba.
Kufanele uqondiswe yilo mthetho olandelayo: uma izingxenye ezimbili kwezintathu ze-natarete zithathwe ukudla okuphelele-okusanhlamvu noma imifino, inyama, inhlanzi noma inyoni yingxenye eyodwa yalesi sidlo, bese uhamba ngendlela efanele.
Ngakho ingxenye ngokwalo isiza ekunqumeni inani elifanele lokudla okulungile, futhi lokhu kuyisinyathelo sokuqala sokudla okunempilo, kanye nokulawula kwesisindo sakho.