Ukudla okulungile

Isisekelo senani elihle nempilo enhle ukudla okufanele. Kungenxa yokudla okunempilo, okulinganiselayo ongayifinyelela ekushintsheni okuhle ngesikhathi esifushane kakhulu! Sizocabangela ukudla okulinganayo kokudla okunempilo, okuzokuvumela ukuba uzenzele imenyu enomnandi futhi enempilo nsuku zonke.

Kumele kube ukudla kosuku lokudla okunempilo?

Ukudla okunempilo kufaka phakathi amaqembu okudla ahlukahlukene, okungahle ukhethe okuthile okuthandayo. Kubaluleke kakhulu ukugcina ibhalansi: amaprotheni nama-carbohydrate kufanele abe cishe alinganayo, emafutheni - kancane kancane. Kulesi simo, akuyona i-carbohydrate efanelekayo kwimenyu enjalo. Sizobuka uhlu lokuvinjelwa nokuvumela okuhlukile.

Yikuphi ukudla okufanele kwakha isisekelo sokudla okunempilo?

• imifino, izithelo namajikijolo;
• imikhiqizo yobisi ngaphandle kwamadayi, flavour kanye nezithasiselo;
• amaqanda nezinkukhu ezinkukhu;
• Amanoni aphansi, izinkukhu, izinhlanzi nezilwane zasolwandle;
• okusanhlamvu kanye nemikhiqizo ephelele yokusanhlamvu okusanhlamvu.

Yikuphi ukudla okufanele ngikugweme ngenkathi ngidla ukudla okulungile?

• ama-sauces nokugqoka kokukhiqiza izimboni;
• inyama ekheniwe, inhlanzi, imifino;
• inyama enamafutha, izitsha eziphekwe ngokuthosa;
• isinkwa esimhlophe, ukupheka, ukubhaka;
• inqwaba yamaswidi nganoma yiluphi uhlobo.

Ngokuphathelene nezinto ezimbili zokugcina - zingafakwa ekudleni , kodwa kungcono ukukwenza ngendlela enganiselwe futhi kuphela uma ungenayo izinkinga zesisindo.

Ukudla masonto onke wokudla okunempilo

Siyakubonisa isibonelo sokudla okunomsoco okufanele, okuzovumela umzimba ukuthi unike wonke amavithamini namaminerali adingekayo ukulondoloza impilo nentsha.

Kumele kukhunjulwe ukuthi umbuso wosuku ngokwalo ubaluleke kakhulu. Kubalulekile ukulala okungenani amahora angu-7 kuya kwangu-8 ngosuku, ukuze kungadingeki ugcwalise amandla alahlekile ngokudla. Ngaphezu kwalokho, uzijwayeze ukudla ngesikhathi esifanayo, ulungisa umzimba wakho futhi ugcine umsebenzi wawo ngokujwayelekile. Kungcono ukudla ukudla kwasekuseni ngo-8 ekuseni, ukudla kwasemini emahoreni angu-12-13, isidlo sakusihlwa ngo-16 futhi sidle ngo-18-19. Amahora amathathu ngaphambi kokulala, isidlo sokugcina kufanele sigcine, emva kwalokho sivunyelwe ukuphuza amanzi kuphela! Ngakho-ke, sinikeza isibonelo sokudla masonto onke wokudla okunempilo:

Usuku 1

1. Ukudla kwasekuseni: amaqanda amabili abilisiwe, ama-sea kale, itiye.
2. Usuku lokudla: isaladi yemifino, ama-soups, isobho.
3. Isinkwa se-ntambama: i-apula.
4. Isidlo: i-macaroni kusukela ngesikolweni senkomo nenkukhu.

Usuku 2

1. Ukudla kwasekuseni: i-oatmeal ne-apula, itiye.
2. Ukudla: isaladi ngenyama, isobho esilula, ijusi.
3. Isinkwa: i-yogurt.
4. Isidlo: inhlanzi ebhakawe nemifino, itiye.

Usuku lwesithathu

1. Ukudla kwasekuseni: i-cottage ushizi ngezithelo kanye ukhilimu omuncu, itiye.
2. Usuku lokudla: isobho sekhrimu, isaladi leshidi, ama-croutons, ijusi.
3. Ntambama ukudlala: i-orange.
4. Isidlo sakusihlwa: i-buckwheat neyenkomo.

Usuku 4

1. Ukudla kwasekuseni: amaqanda othosiwe ngekhakhamba isaladi, itiye.
2. Usuku lokudla: i-borsch, isaladi yemifino , i-compote.
3. Intambama yesiphuzo: ucezu ushizi, itiye.
4. Isidlo: i-pilaf, isaladi yemifino.

Usuku 5

1. Ukudla kwasekuseni: i-rice ipharali nezithelo zomisiwe, itiye.
2. Ukudla: isobho ngokukhanya, isaladi enenyama, ijusi.
3. Intambama yesiphuzo: ingilazi yogurt.
4. Isidlo: inyoni enokuhlobisa imifino.

Usuku 6

1. Ukudla kwasekuseni: i-porridge ye-buckwheat nobisi, i-apula, itiye.
2. Ukudla: isobho, isaladi yemifino, ijusi.
3. Intambama yokudla: isangweji sesinkwa esimnyama ne-ushizi, itiye.
4. Dinner: inhlanzi ngelayisi kanye nesaladi yemifino.

Usuku 7

1. Ukudla kwasekuseni: sandwich nge ushizi kanye jam, itiye.
2. Usuku lokudla: isaladi enezinhlanzi zasolwandle, isobho senkukhu, ijusi.
3. Isinkwa: yisiphi isithelo.
4. Dinner: yenkomo ebilisiwe nge ukuhlobisa zemifino.

Ukudla kanjalo kungabi isikhathi esingenamkhawulo, ngoba le menyu ihambisana nemikhuba yokudla okunempilo futhi ngeke ilimaze umzimba. Ungakwazi ukugcina kalula umzila wokugaya futhi ungafaka umzimba wakho ngokuhlelekile. Imikhuba emihle yokudla iyisisekelo sobuhle, ukuvumelana kanye nempilo!