Abantu abaningi bathatha ukudla isikhathi esingangenyanga ukulahlekelwa isisindo ngokuhlukile. Abanye bakholelwa ukuthi ngalesi sikhathi, kufanele uzame ukunciphisa ukudla kwakho ngangokunokwenzeka noma ngisho nokulamba, kodwa empeleni kuyiphutha elikhulu elingabangela izinkinga ezinkulu zezempilo. Ukuze ugweme lokhu, kodwa ngesikhathi esifanayo ulahla amakhilogremu adakiwe, udinga ukushintshela ekudleni okulungile, okucatshangelwa imininingwane eminingi ebalulekile.
Ukudla okunomsoco inyanga
Ukuze ulahlekelwe isisindo esifanele kubalulekile ukulandela imigomo ekhona yama-dietetics. Okokuqala, kungase kunzima ukunamathela kubo, kodwa emva kwesikhathi kuyoba umkhuba omuhle.
Imithetho yokudla yenyanga:
- Nika ukudla okusheshayo , amasoso esitolo, amaswidi, isobho, izimpahla eziphekwe kanye nezinye ukudla okuphezulu kwekhalori.
- Qala ekuseni ngo-1 tbsp. amanzi nge-add lemon, okuzoqala ukusebenza kwe-metabolism.
- Yidla izithelo nemifino esisha, inyama yokudla nezinhlanzi, amafutha yemifino namantongomane, okusanhlamvu, kanye nemikhiqizo evela ezinhlobonhlobo zekorosi ezinengi. Ukucaciswa okunye: izithelo ezimnandi zidla ekuseni.
- Pheka ukudla okulungile, usebenzisa ukupheka, udoti, ukupheka, nokupheka ukuqhuma nokugcoba.
- Ukudla inyanga eyodwa kusho ukusetshenziswa kuka 1.5-2 amalitha amanzi ngokushaya. Thola isiko, uphuze 0.5 tbsp. ngaphambi kokudla.
- Kungcono ukudla kaningi, kodwa ezinxenyeni ezincane, ngaphandle kwasekuseni , kwasemini nasekuseni, engeza ukudla okunye okubili. Ukudla kwasekuseni kufanele kube ukudla okunomsoco kakhulu futhi kufaka ukuthi kufanele i-carbohydrate neprotheyini encane. Ama-carbohydrate avunyelwe ukudla kwasemini, kodwa ungadla amaprotheni namafutha amancane, kodwa isidlo kufanele sibe ukudla okulula futhi kuhlanganiswe kuphela nokudla kwamaprotheni.
- Isidlo sokugcina akufanele sibe ngemva kwamahora amathathu ngaphambi kokulala. Uma uzizwa ulambile kakhulu, ungaphuza 1 tbsp. i-fat kefir ephansi noma ukudla i-apula.
Uma ufuna ukugcina umphumela, khona-ke kufanele uqaphele kahle iseluleko esinikwe kulo lonke ukuphila.
Indlela yokwenza imenyu yokudla inyanga?
Namuhla, ungathola ukudla okunqunyiwe okuningi, kodwa izazi zezilwane zincoma ukubazisebenzise kuphela njengesibonelo, okudingekayo ukuthuthukisa ukudla kwazo. Sinikeza ukucubungula izinketho eziningana zemenyu yokudla okulinganiselayo ukulahlekelwa isisindo kwenyanga:
Inombolo yokukhetha 1:
- ibhulakufesi: 1 tbsp. ubisi olufudumele nge 1 isipuni uju, kanye nezinye cracker nge bran;
- Ukunambitha: iziqephu ezimbalwa zezinkwa ezimnyama kanye ne-ham, kanye neyotamatisi kanye netiyi ngaphandle kokushukela;
- Kwasemini: ingxenye yomhluzi esekelwe inyama, ilayisi abilisiwe namakhowe, nama-apula ambalwa;
- Isiphuzo: isaladi yezithelo;
- isidlo: inkukhu ebilisiwe kanye nocezu lwesinkwa esimnyama, ne-apula kanye netiyi.
Inombolo yesi-2:
- ibhulakufesi: i-toast egobile nge ushizi ophekiwe, utamatisi namakhambi, kanye netiyi noju;
- ukudla okulula: izithelo ezimbalwa ezomile;
- dinner: isobho sezinhlanzi, ucezu lwesinkwa se-rye kanye nengxenye yesibindi esinesibindi nama-beet abilisiwe, kanye nejusi yezithelo;
- umthamo: 1 tbsp. i-kefir ne-muesli ngaphandle kokushukela;
- isidlo: isibindi esinyene namazambane abilisiwe, utamatisi omabili kanye nejusi.
Inombolo ye-3:
- ibhulakufesi: 1 tbsp. i-kefir ephansi yamafutha kanye nesinkwa soju;
- I-snack: iqanda elibilisiwe, ucezu lwesinkwa se-rye nebhotela, umbhangqwana wama-radishes no-1 tbsp. i-yoghurt;
- Kwasemini: ingxenye yesobho se-mushroom, i-cutan ye-cutter ephilile, isaladi yemifino igqoke ngejamu lemon kanye ne-1 tbsp. ijusi;
- Ukudla okunamandla: noma yisiphi isithelo nabaqaphi;
- isidlo: i-low-fat cottage shizi, umqulu owomile kanye no-1 tbsp. ubisi.
Ukusebenzisa okukhethwa kukho kwamenyu okukhethiwe kanye nemithetho echazwe ngenhla, wonke umuntu angenza kalula ukudla, futhi agxile ezintweni azithandayo. Khumbula ukuthi ukufeza umphumela, ukudla kubalulekile ukuhlanganisa nokusebenza okwenziwe ngokomzimba njalo.