Ukudla okufakiwe kungabhekwa njengokudla okude futhi okuwusizo, okuyindlela, odokotela, abathanda kakhulu. Ukudla okunomsoco okuyiyona ndlela engcono kakhulu yokulahlekelwa isisindo nokuphatha izifo zesisu esiswini, ezifana nezilonda nesisu somzimba. Futhi, ukubuka uhlelo lokudla okunomsoco, uzokwenza ngcono impilo yakho yonke, ushintshe imikhuba yakho yokudla futhi ngokuqinisekile uzoshintshela ekudleni okunempilo ngemuva kokuthatha inkambo. Kumele kuqashelwe ngokushesha ukuthi ukulahlekelwa isisindo ngokuphathelene nalesi sigaba sokudla kungama-kilogram amabili kuphela ngesonto. Lokhu kungenxa yokuthi ukushisa kwamafutha angaphansi kwesikhumba kwenzeka, hhayi ukuhoxiswa okulula kwamanzi emzimbeni. Yiqiniso, usendleleni efanele!
Ngakho-ke, manje sizojwayelana nokufaneleka nemigomo yokudla okunomsoco, ngakho-ke usuvele uqinisekile ukunikeza okuthandayo ukudla okunempilo nokuphilile.
Izinzuzo zokunikezwa kwamandla ezincane:
- Akudingekile ukuba ushintshe kakhulu indlela yokuziphatha yosuku futhi uthenge imikhiqizo ebiza;
- uzokhohlwa umuzwa wendlala;
- ukuqukethwe kwekhalori kokudla kuhlale kunciphisa, futhi lokhu akuthinti isizinda sakho sengqondo nesokwengqondo;
- wena ngenhloso uthuthukise umzimba futhi ungaboni isizungu esivamile noma ubuthakathaka obuvamile, njengokudla okuningi;
- ukulahlekelwa isisindo isikhathi eside, ngakho amakhilogremu ashise ngeke abuyele emuva kokuba inkambo igcwaliswe;
- uzokwazi ukushintsha imodeli yokuziphatha kokudla futhi ngokukhululekile esikhathini esizayo ukushiya ufulawa, okumnandi, okuthosiwe kanye namafutha;
- ukudla okuyingxenyana kuboniswa kubantu abanezifo ezihlukahlukene ezingapheli futhi abanawo imiphumela emibi;
- uma uhambisana nayo yonke imithetho yesistimu, uzokwazi kalula ukunciphisa ushukela egazini, okuzokwenza impilo yakho ibe nethonya elikhulu uma unesifo sikashukela, kodwa ukubonisana nodokotela kulokhu kusadingeka;
- ukusetshenziswa kwezingxenye ezincane kusiza kakhulu umzimba ukugubha ngokushesha ukudla, uzokhohlwa ubunzima besisu nesifuba.
Izimiso eziyinhloko eziyinhloko zokudla okunomsoco:
- ukudla kufanele kuthathwe okungenani izikhathi ezingu-5-6 ngesilinganiso esingaba ngamahora amane;
- Isayizi sesabelo sokudla okuyingxenyana akumele sidlulele ivolumu yesilazi esisodwa;
- Qinisekisa ukuthatha ukudla ngisho noma kungekho isidlo nesifiso sokugcwalisa isisu;
- isidlo sasekuseni ngaso sonke isikhathi sidingeka, sinika okuthandwa yi-carbohydrate eyinkimbinkimbi nemikhiqizo equkethe i-fibre yemvelo;
- Kwasemini nasekuseni, izitsha ezishisayo, ezifana nezobho, ezitshontsha imifino kanye nenyama, zithuthukiswa kakhulu;
- Ungaba nesidla nemifino nezithelo, kanye nama-saladi, i-cottage ushizi wezinhlobonhlobo ezinamafutha aphansi, i-yogurt engavumelekile engokwemvelo kanye ne-kefir, isobho lemifino kanye nosanhlamvu;
- Ungakhohlwa ukuqapha ibhalansi yokudla kwakho kwansuku zonke, futhi uthathe imithombo eyengeziwe yamavithamini nezakhi zokulandelela;
- uma uzama ukunciphisa isisindo, khetha ukudla okuphansi kwekhalori;
- Hlela ukudla kwakho ebhukwini elikhethekile ngosuku, lokhu kuzokwenza ukuthi ulahlekelwe isisindo sakho;
- ungakhohlwa ukuthi kudingekile amalitha angu-2 wamanzi ahlanzekile namanzi aluhlaza.
Imenyu yesampula
Futhi manje ukunakwa kwakho kuyimenyu yesonto elilodwa elisondelene nokudla okuncane, ongayenza ukuhlukanisa noma ukukongeza, ngokusho okuthandayo:
Ukudla kwasekuseni kuyisaladi yemifino, i-omelette yamaqanda amathathu enkukhu.
I-Snack - amagremu angu-100 we-cottage ushizi, uhhafu we-apula, i-orange noma ibhanana.
Usuku lokudla - isifuba se-inkukhu abilisiwe, i-vinaigrette kanye nocezu lwesinkwa.
I-Snack - amagremu angu-100 we-yogurt engasetshenzisiwe engokwemvelo, isigamu sezithelo zakho ozithandayo.
Isidlo - inhlanzi ebilisiwe yama-fat-fat, izinhlobo zeklabishi kanye nesinkwa sesinkwa.
I-Snack - i-kefir ephansi yamafutha noma ubisi.