Mhlawumbe akekho owesifazane emhlabeni oyobe enelisekile ngokubukeka kwakhe. Ekujuleni komphefumulo wethu, ngamunye wethu angathanda ukulungisa okuthile, bese-ke ukuba kube ukuphelela. Abaningi bethu bakhononda ngesibalo sabo nosuku nangosuku abachitha isikhathi bafuna ukudla okuyisimangaliso okuzovumela ukuba badle konke futhi ngesikhathi esifanayo banciphise isisindo.
Iyini imfihlo yokulahlekelwa isisindo?
Sifaka (ngokuba isikhathi) kusuka ekudleni kwethu okulimazayo (njengoba kwenzeka!) Amazambane, sithi "cha" kuma-carbohydrate, njengomlilo sesaba amafutha futhi sesaba "amaprotheni amabili". Ekugcineni, siba yisilwane esinesabekayo esesabekayo, esizama ukwanelisa indlala yakhe nge-coke yokudla. Futhi emva kokuphela kwe-panacea kwakuseduze kakhulu, ngoba ukukhula okuncane kuyadingeka ukunamathela kuphela ezimisweni zokudla okulungile.
Ukudla okuphelele kanye nokulahlekelwa isisindo
Ukudla okunembile kokulahlekelwa isisindo kusekelwe eqinisweni elilula - udle kancane kancane kunalokho ochithayo. Ngakho-ke akudingekile ukuba uhlanganyele ezinkampanini ezingenalutho, konke okudliwayo kufanele kulethele inzuzo futhi ukwanelise izidingo zomzimba. Ekudleni kwethu, ukudla okunomsoco okwehlisa isisindo, kukhona indawo yama-protein, namafutha, ngisho nama-carbohydrate. Ngakho-ke, ake sihlaziye amaphuzu, yini okufanele adle ukuze alahlekelwe isisindo.
- Ama-carbohydrate. Khetha lezo ezizosiqinisa isikhathi eside, okungukuthi - ama-carbohydrate aphansi. Lezi zihlanganisa: imikhiqizo evela ku-rye kanye nofulawa ogcwele okusanhlamvu, izithelo ezingenasiphundu, okusanhlamvu, amazambane abhakiwe. Ngokudla okunembile kokunciphisa isisindo, kufanele kudliwe ekuseni nangentambama, ukuze kungabi nakudla ngokweqile kusihlwa.
- Amaprotheni. Sikhetha imikhiqizo ephansi yekhalori: i-veal, inkukhu, i-turkey, i-fat-fat cottage shizi kanye ne-yogurt, ushizi amafutha angu-25%, inhlanzi. Ngokudla okunempilo kokulahlekelwa isisindo, zonke izidlo eziyisisekelo kufanele ziqukathe amaprotheni.
- Amafutha. Umthamo wethu wansuku zonke wamafutha ngu-2 tbsp. amafutha yemifino noma 30 g yamantongomane.
- Izithelo nemifino zibalulekile ekudleni okunempilo okunomsoco wokulahlekelwa isisindo. Phela, lokhu kudla kugcwele i-fiber , okungaphezu kwakho konke, kuqinisekisa ukusebenza kahle kwamathumbu. Izithelo nemifino engahlanjululwa kufanele kudliwe ngo-300-400g ngosuku, kodwa izithelo ezithandekayo njengezithelo zomvini kanye nobhanana zingadliwa kuze kube ngu-14.00.
- Okunye. Konke okusele ngaphandle kohlu lokudla okunempilo okulinganiselayo ukulahlekelwa isisindo akunabuhlobo. Kodwa, uma uthanda ngempela, -ngokuncane ongakwenza. Izakhamuzi zeluleka zonke izinsuku ezingu-7-10 ukuba zidle into engavunyelwe futhi efiselekayo kakhulu.
Futhi ekugcineni, imfihlo ...
Kodwa futhi ukusetshenziswa kwalo mkhiqizo akusho ukuthi ukudla kwakho kokulahlekelwa isisindo kulungile. Kubonakala ukuthi into ebaluleke kakhulu ubukhulu ... Ingxenye yesikhukhula kufanele ilingane nenhlanzi, inyama nenhlanzi - izintende ezimbili, imifino nezithelo - izimbambo ezimbili, i-kefir, ubisi - ingilazi engu-1, ne-cottage ushizi - cishe ama-200 g. Inani lokudla ngosuku - 5 Izikhathi ezingu -6. Lena imfihlo eyinhloko yokudla okunempilo kokulahlekelwa isisindo.
Ukunamathela kulo mthetho, awululeli isisu, ungase uzizwe ukugcwala okugcwele usuku lonke. Yebo, futhi, kufanelekile ukuphawula ukuthi ukusetshenziswa kokudla amahora amabili ngaphambi kokulala kufanele kumiswe. Futhi ngokuqondene nokudla okufanele, kubaluleke kakhulu ukulahlekelwa isisindo ngesikhathi esifanayo.
Yidla ngesifiso sezempilo kanye nempilo, vumela le mibono emibili ingabe isahlukaniswa, ngoba uthando lwemikhiqizo eyingozi - yokufakelwa futhi okubangelwa ukulutha okuvamile. Umzimba wethu awudingi izithasiselo zokudla, ama-flavour, ama-dyes, ngisho nakakhulu "eshkas" okwandisa impilo yeshalofu. Ukupheka ezinxenyeni ezincane, ngisho nasesiqandisini sakho kuzohlale kulungiswa ukudla okwakusanda kulungiswa, kuphela okusemandleni okusihlanganisa nakho konke okuwusizo.