Kudla ukudla kwemikhiqizo sekuyisikhathi eside kudumile. Kunezinketho eziningi ezahlukene, ngokuqala nge- mono-yokudla nokuphela ngezinketho eziningi zokugwema ezivumela ukusetshenziswa kweminye imikhiqizo.
Zuza kanye nokulimala kokudla kwedayari
Ukwakhiwa kwemikhiqizo yobisi kuhlanganisa okuningi okuwusizo futhi okudingekile kumzimba womzimba. Iqukethe ubisi iprotheni ebalulekile ehlanganyela ekwakhiweni kwamangqamuzana nama-tishu. Ngokungathintiyo kuthinta isiphuzo emsebenzini womathumbu kanye nayo yonke uhlelo lokugaya. Ukwakhiwa ubisi kuhlanganisa i-calcium, ebaluleke kakhulu ekwenzeni ukunciphisa umzimba. Uma sikhuluma ngomonakalo, okokuqala kufanele kubhekane nokungabekezelelani kwe-lactose. Futhi, ukudla okunjalo akufanelekile kulabo abaphikisana nemikhiqizo yobisi.
Ukudla kwezidakamizwa ngokumelene nesisu
Le ndlela yokulahlekelwa isisindo kubhekwa njengosuku lokuzila ukudla, okungenziwa kanye ngesonto. Uma ngabe ufisa, lokhu kudla kungadluliselwa ezinsukwini ezintathu, kodwa akukho. Udokotela wezifo ezivela eFrance weza nale ndlela yokulahlekelwa isisindo. Ukudla kuqukethe ilitha elilodwa kuphela lobisi olunomuthi ongaphezulu kuka-2.5%. Inani eliphelele kufanele lihlukaniswe ngezigaba futhi liphuze ngezikhathi ezincane ukuze kungabi nasolambe. Kunconywa ukuba uphuze ingilazi yokugcina ngo-6 ntambama.
Ukudla okomama ukuphuza isisindo izinsuku ezingu-5
Le ndlela yokulahlekelwa isisindo kusiza ukuhlanza nokuvuselela umgudu wamathumbu. Ngezinsuku ezinhlanu ungase uzizwe ukukhanya esiswini sakho futhi ulahle amakhilogremu engeziwe. Imenyu kule nkathi ifana futhi ibukeka kanje:
- Ukudla kwasekuseni : 1 tbsp. amanzi amaminerali ngaphandle kwegesi, 0.5 tbsp. yogurt low-fat, noma yisiphi isithelo, kodwa hhayi omuncu kanye itiye uju.
- Isidlo sasekuseni sesibili : amagremu angu-100 we-porridge ukukhetha kusuka ku: u-buckwheat, ilayisi noma i-oatmeal, i-fat-fat cottage shizi nobisi.
- Ukudla : amaqanda, abilisiwe abilisiwe, isaladi ye-utamatisi nekhukhamba egqoke nge-yogurt, no-1 tbsp. ubisi.
- Isidlo : ubisi nezithelo ezingekho-acidic.
Ukuze wenze imiphumela ibe ngcono, kunconywa ukuba usebenzise njalo. Ungasebenzisi lokhu kudla kubantu nokubekezelelana ngabanye, futhi uma unenkinga ngesistimu yokugaya ukudla.
Kukhona enye inguqulo ephumelelayo yokudla ubisi, okuthembisa ukulahlekelwa cishe ngo-7 kg ngesonto.