Ukudla kwezemidlalo ukunciphisa umzimba

Ukudla kwezemidlalo ukulahlekelwa isisindo kuyadingeka kubantu abajwayele ukuthola umsebenzi omningi. Kubaluleke kakhulu ukuthi lokhu kudla kuhlanganisa amaminerali, ama-amino acids namavithamini .

Ukudla kwezemidlalo ukulahlekelwa isisindo kwabesifazane nabesilisa akuhloswe kuphela ekulahlekelweni kwamakhilogremu amaningi, kodwa nokulungiswa komzimba, noma kunalokho izindawo zazo zenkinga.

Imithetho ebalulekile kanye nezingxenye zokudla

Nsuku zonke umuntu kufanele athole izinto ezingafika ku-50 ezisebenzayo. Ngaphezu kwalokho, ukudla kwezemidlalo kwabesilisa nabesifazane ekunciphiseni isisindo kufanele kususelwe kuma-carbohydrate namaprotheni. Ekudleni okunjalo kufanele kube:

1. Ama-carbohydrates, okuyiwona mthombo omkhulu wamandla. Abantu abahlanganyela emidlalweni, kuyadingeka ukuthi imenyu yansuku zonke engu-55% iqukethe ama-carbohydrates. Kukhona ingxenye ezokusiza ukubala inani oyidingayo: ngo-1 kg wesisindo udinga ama-5 g we-carbohydrate.
2. Amaprotheni, okuyisidingo esibalulekile samasipha omzimba womzimba. Ubuningi bawo buyingxenye engama-15% yobuningi bemikhiqizo. Ukuze abagijimi batuswa ukuba badle amaprotheni agubha.
3. Amafutha, inani alingafanele libe ngaphezu kuka-30% wenani eliphelele lemikhiqizo ngosuku. Kudingeka kuphela ukhethe amafutha asebenzayo, isibonelo, amantongomane, amafutha omnqumo noma i-avocado.
4. Amavithamini namaminerali adingekayo ekusebenzeni komzimba okujwayelekile.
5. Amanzi, okuyinto phakathi kwezemidlalo, elahlekile ngobuningi. Njengoba unikezwe lokhu, udinga ukugcwalisa ibhalansi njalo. Ukuze wenze lokhu, nsuku zonke udinga ukuphuza okungenani ama-1.5 amalitha amanzi.

Ukuthola kusuka ekudleni, udinga ukulandela imithetho ethile:

1. Ukudla kwezemidlalo kungadla isikhathi eside futhi kungabhalwa kuhlelo lokudla kwabadlali.
2. Ukudla kufanele kube okuhlukahlukene ukuze ungabi nesithukuthezi ngokudla okunjalo.
3. Imenyu yansuku zonke kufanele iqukathe okungaphezu kuka-1800 kcal.
4. Yidla ukudla okuncane futhi okungenani izikhathi ezine ngosuku.

Imenyu yokudla kwezemidlalo yokulahlekelwa isisindo

Ungakwazi ukulungisa ngokuzimela ukudla ngokukhetha imikhiqizo efanelekayo ngokwakho.

Imenyu yesampula:

Ukudla kwasekuseni - iphalishi, ephekwe emanzini, ubisi, amaqanda nezithelo.

Usuku lokudla - inyama enomzimba noma inhlanzi, i-steamed noma ebilisiwe, idoba imifino nezithelo.

I-Snack - i-kefir ephansi yamafutha noma i-yogurt, kanye nezithelo .

Ukudla okudliwayo - kubhaka inhlanzi nenkukhu yehhavini, kanye nesaladi yemifino.

Khumbula ukuthi ngaphezu kokudla okufaneleko kokulahlekelwa isisindo kudinga ukuzivocavoca njalo.