Ukudla okuchazwe ekubukeni kubonakala kungenakuqhathanisa, ngakho-ke namhlanje inani elinyuka lamantombazane lizama ukuthola imenyu yokudla yokunciphisa isisindo, lapho imikhiqizo yombili kanye nenani lichazwe ngokunembile. Ngakho-ke kulula ukuba ungenzi amaphutha odabukisayo ngisho nalabo abasanda kuthatha izimpikiswano zokudla okunempilo futhi abangaqondi ngokugcwele indlela yokulahlekelwa isisindo.
Ingabe kukhona imenyu yokulahlekelwa isisindo esiswini?
Abaningi bakholelwa ukuthi ungakwazi ukulahlekelwa isisindo kuphela endaweni eyodwa yenkinga. Eqinisweni, umzimba wethu ngokwayo ulawula ukusabalalisa nokususwa kocingo lwamanoni, ngokusekelwe kuhlobo lofuzo. Yingakho ngosizo lomsoco akunakwenzeka ukuba alulame kuphela esifubeni noma alahlekelwe isisindo kuphela esiswini.
Qinisekisa umphumela wokudla okujwayelekile ezingxenyeni ezithile zomzimba ongakwazi, uma uhlangabezana ngempumelelo ohlelweni lwakho lokuzivocavoca umzimba. Futhi ngokuphambene nenkolelo evamile evela kwinqimba lamafutha yesisu akusizi isisindo sokuzivocavoca emshinini, kanye ne-aerobic ne-cardio-load. Ngamanye amazwi, uzobe usebenza kahle kakhulu ekulahlekelweni kwesisindo esiswini sakho uma usebenzisa ukudla okunomsoco kanye nokuhamba kwelanga ekuseni, noma ngenye indlela intambo yokudonsa nsuku zonke engu-20, noma ugijima ngezinyathelo, noma ibhayisikili yokuzivocavoca. Yile mthwalo eyenza umzimba ukuthi usebenzise ama-deposit ama-fat accumulated, uwadlulisele amandla.
Imenyu yokudla okunempilo yokunciphisa isisindo
Kubalulekile ukuqonda ukuthi ukudla okunempilo akuyona nje inhlanganisela ehambisanayo yemikhiqizo, kodwa futhi ukwenqatshwa kwalabo abangazuzi umzimba. Ukuqeda ikhalori ephezulu kakhulu, izakhi ezinzima ekudleni okunikeza umfutho obaluleke kakhulu ekunciphiseni isisindo.
Uhlu lwemikhiqizo evinjelwe kwimenyu efanele yokulahlekelwa isisindo kuhlanganisa imikhiqizo enjalo:
- inyama enamafutha, izinkukhu, izinhlanzi;
- zonke izitsha ezithosiwe noma lezo ezinamafutha amaningi;
- ingulube, amanoni;
- inyama ekheniwe, inhlanzi;
- imikhiqizo yobisi yamafutha aphezulu, kuhlanganise ibhotela kanye noshizi;
- imikhiqizo yefulawa, kubandakanya isinkwa esimhlophe, i-pasta, amadombolo;
- ukupheka kuzo zonke izinhlobo;
- noma yikuphi ukudla okusheshayo;
- i-soda, ama-juice ahlanganisiwe;
- i-confectionery, amaswidi, ushokoledi, ushukela.
Ungakhathazeki, ngisho nangaphandle kwalokhu, ukudla kwakho ngeke kube mpofu noma kuyisicefe - kuyoba impilo enhle futhi ewusizo. Ngokuziqeqesha ukwenza ngaphandle kwemikhiqizo eyingozi, ungafunda kalula ukudla okulungile, okungeke kwenzeke kuphela ukubuyisela isisindo, kodwa futhi ugcine. Vumela ukudla futhi lolu hlu lungabi nakalimaza empilweni izikhathi ezingu-1-2 ngenyanga.
Imenyu yokwehlisa nsuku zonke
Siyakuqaphela izinketho eziningi eziwusizo zemenyu, ukusetshenziswa okuholela ekuqhekekeni kancane kancane kwezingqimba zamafutha nokubuyiselwa kokunambitheka kwemvelo nokusetshenziswa komzimba okuvamile.
Inketho 1
- Ukudla kwasekuseni: oatmeal nge omisiwe, itiye.
- Usuku lokudla: isobho elikhanyayo, isaladi yemifino , i-compote.
- Isinkwa se-ntambama: i-apula.
- Isidlo: i-cottage shizi nge-orange.
Option 2
- Ukudla kwasekuseni: amaqanda amabili abilisiwe kanye nesaladi iklabishi.
- Usuku lokudla: isobho senkukhu, isaladi isaladi, i-compote.
- Ntambama ukudlala: i-orange.
- Isidlo sakusihlwa: inhlanzi ephilile nokuhlobisa imifino.
Option 3
- Ukudla kwasekuseni: i-omelet, utamatisi isaladi, itiye.
- Isidlo: isobho-puree, iklabishi isaladi, compote.
- Intambama yesiphuzo: ingilazi yogurt.
- Isidlo: isifuba se-inkukhu abilisiwe nge-buckwheat.
Option 4
- Ukudla kwasekuseni: isaladi isithelo, itiye.
- Usuku lokudla: isobho semifino, isaladi ngenyama, itiye.
- Isisindo se-ntambama: i-half-rolls yama-cottage ushizi angenalutho.
- Isidlo sakusihlwa: inyama yenkomo yenkomo yenkomo.
Ukukhetha le menyu yokulahlekelwa isisindo, awubeka engozini yokulimaza umzimba. Ukudla kanjalo, uzolahla ngokulinganayo ngo-0.5 - 1 kg ngesonto, futhi ube nempilo enhle, emincane futhi enhle kakhulu nsuku zonke!