Isibopho sokulahlekelwa isisindo ukungabi njala. Kulungile. Umzimba awuyikusivumela ukuba sihlale isikhathi eside futhi usenze sikwazi ukugoba ngenxa yokuthi ukudla okubi kuyingozi. Emva kwalokhu, sekuyisikhathi sokudla ngokweqile, noma kunalokho kunamafutha, kahle, nezinkinga ezikhungathekile nakakhulu ngesisindo esiningi .
Ungakwazi ukulahlekelwa isisindo ngokudla ngokujwayelekile nsuku zonke, ngaphandle kokuqhathanisa okuhlukile, okungukudla, noma kunalokho okushiwo abantu abaningi ngaleli gama. Ukuze ulahlekelwe isisindo kudingeka nje uthole imenyu yokulungisa, ukudla okunomsoco, ngokusekelwe kokudla okuwusizo.
Umthetho wokuqala wokwenza imenyu yokunciphisa isisindo nokudla kwansuku zonke - ukuze ulahlekelwe isisindo, udinga ukudla okungaphansi komzimba ochitha.
Umthetho wesibili wemenyu yokudla okunempilo yokulahlekelwa isisindo - ungaboni kuma-khalori, kodwa ngesilinganiso somsoco. Lokhu akusikho okuqukethwe okungaphezulu kwekhalori - ibha "yezemidlalo" noma ingxenye yezinhlanzi, kodwa kungakanani amaprotheni, ama-carbohydrate namafutha akhona. Ukuqaphela lo mthetho, uzokhipha ukuhlukunyezwa njalo, ukulamba.
Amaprotheni
Ukuhlanganiswa kokudla okunomsoco ukulahlekelwa isisindo siqala ngama-protein. Okokuqala, zonke izidlo eziyisisekelo kufanele ziqukathe amaprotheni amancane, uma uhileleka ezemidlalo, ngisho nokudla okudingekayo kufanele kube namaprotheni.
Amaprotheni amahle:
- inyama enamafutha aphansi;
- inkukhu, i-turkey;
- unogwaja;
- amaqanda;
- imikhiqizo yobisi ene-fat fat content;
- ushizi namafutha enhla kufika ku-25%.
Ingxenye yamaprotheni epulatifeni yakho (inyama noma inhlanzi) kufanele ilandelane nesandla sakho "ngaphandle kweminwe."
Ama-carbohydrate
Abaningi besifazane abakwazi ukulahlekelwa isisindo, ngoba abazi ukuthi bangakhetha kanjani ama-carbohydrate efanele. "Ukuphuza" ama-carbohydrates kusenza sibe yisikhathi eside, kuyilapho singakhulisi izinga leshukela egazini futhi singenzi ukuqhubeka kokudla. Ama-carbohydrate kufanele abe khona kwimenyu yethu ngesikhathi sokuphumula kanye nokudla, ukuze kusihlwa singaboni ukulamba kwesilwane.
Ama-carbohydrate amahle:
- uhla lwamakhokheji, i-oats, ilayisi elingenalutho, i-millet;
- imikhiqizo evela kufulawa ophelele;
- isinkwa esivela ezinhlameni ezigcwele, ufulawa we-rye;
- rye kanye nokwabiwa kwamanzi isinkwa ngaphandle imvubelo noshukela;
- Ipaki;
- amazambane abhakabhaka.
Amafutha
Ngamafutha ekudleni kwethu, konke kulula njengoba kunanini ngaphambili - izinga lakho yizipuni ezimbili. noma yikuphi (okungcono kakhulu!) amafutha yemifino noma ama-gramu angu-30 amantongomane.
Amafutha amahle:
- umnqumo, ioli ecolekileyo;
- ukolweni wamafutha wekoro, imbewu yamagilebhisi;
- Ama-alimondi, ama-cashews, ama-hazelnuts, ama-walnuts, ama-hazelnuts.
I-Fiber
I-fiber ye-dietary, noma i-fiber yenza amathumbu ethu asebenze. Ungakwazi ukuqhuba ukuhlolwa futhi ushiye i-cellulose ngezinsuku ezimbalwa - ukuqothulwa kunikeziwe kuwe.
Ngakho-ke, asilondolozi ku-fibre yokudla. Ngosuku kuyadingeka ukuba udle ama-400 g yemifino kanye no-300 g wezithelo. Izithelo ezinhle "ezinobungozi" (ubhanana, amakhiwane, amagilebhisi) sithi kufanele zisetshenziswe "ngabanye", hhayi ngesisindo, kuze kube ngu-14-00.
Yeka
Yebo, futhi kwafika kulokhu, ngoba lesi sigaba asijabulisi amehlo ethu.
Uma ufuna ukulahlekelwa isisindo ngaphandle kokudla, nje ukhululekile, kodwa ukhulu, udla, udinga ukukhohlwa ngokukhona kwemikhiqizo elandelayo:
- imikhiqizo esiphelile, imikhiqizo yokubhema;
- ama-pie, i-chebureks, abamhlophe;
- amaswidi esitoreji eside, kanye nama-pastry nama-creams amafutha;
- amantongomane, ama-chips, ama-popcorn;
- ukudla okusheshayo - hhayi nje ukudla okusheshayo, kodwa futhi amazambane asheshayo, ama-noodle nezobho ezenziwe nge-briquettes.
Ukufingqa
Ngakho-ke, imenyu yokudla yokulinganisa kufanele ibonakale kanje:
- ibhulakufesi - i-porridge, ikhofi nobisi, izithelo ezi-1;
- Isinkwa - izithelo ezimbili, 1 inkomishi kefir;
- dinner - amazambane abhakawa, inhlanzi, isaladi yemifino nge-1 tbsp. amafutha yemifino;
- isiphuzo - izaqathe ezibiziwe neminqumo yamnyama;
- dinner - inkukhu fillet, broccoli, 1 tbsp. ijusi le-orange.
Yiqiniso, le menyu ayijabulisi iso. Kodwa ungakwazi ukulungisa lesi simo - kanye ngesonto uvumelekile ukuba udle into oyithandayo kakhulu, okuyinto, ngokwemvelo, engekho kumenyu yethu.