Abesifazane abafuna ukunciphisa umzimba, basebenzisa izinhlobo ezahlukene zokudla, baqale ukuzibandakanya ezemidlalo noma ukudansa, kodwa ukuthi wonke umsebenzi wawungeyona ize, udinga ukubuyekezwa ngokuphelele imikhuba yabo yokudla. Ngemuva kwalokho, uma imenyu yakho isekelwe ekudleni okunempilo, ngeke kusize nje ukuthi ulahlekelwe isisindo, kodwa futhi uqinise umzimba, ukwandisa ukumelana kwayo nezifo eziningi.
Ukwenza ukudla kube nokuphilile nokulinganisela emenyu, imifino , izithelo, amakhambi kanye namajikijolo kufanele kube khona. Qiniseka ukuthi udla amaqanda. ziwumthombo we-lutein namaprotheni. Ungakhohlwa inyama, imikhiqizo yobisi, izithelo ezomile, inhlanzi.
Hlanganisa i-margarine yokudla, amafutha okufakelwa, ukudla okusemathinini, imayonnaise, imikhiqizo equkethe ama-flavour nama-flavour, iziphuzo zamakhemikhali, njenge-coca-cola nokunye okunjalo.
Imithetho eyisisekelo yokudla okunempilo
Ukuze usho njalo ukuthi ukuchitha isisindo ngokweqile akudingeki ukuthi ubuyekeze imenyu yakho kuphela, kodwa kufanele ulandele imigomo yokudla okunomsoco nokufanele:
- Yidla kancane futhi ufune ukudla kwakho. Uma kungenjalo, ungaphazamisa ukugaya, futhi ngezinye izikhathi uhlelo lwe-cardiovascular.
- Nciphisa usawoti. Uma ungakwazi ukuwukhipha ngokuphelele ekudleni, zama ukunciphisa u-5 g ngosuku.
- Zama ukudla kaningi, kodwa ngobuncane.
- Hlela ngezikhathi ezithile ulayishe izinsuku zokulayisha.
- Sebenzisa inyama enomzimba. Inyosi, unogwaja nenyama yenkukhu iphelele kwimenyu yokudla enempilo nangempilo. Yiqiniso, ungadla ingulube, kodwa kungcono ukuyidla njengokungavamile ngangokunokwenzeka futhi mhlawumbe kuphekwe noma kuphekwe.
- Ungadli nokugula ngokomzimba. Ukuze ungagcini umzimba futhi ukhathele umzimba, wenqaba ukudla nokuphuza ingilazi yamanzi noma ijusi elisha.
- Phuza amanzi kaningi. Emini kuyadingeka ukusebenzisa cishe amalitha amabili oketshezi, kodwa khumbula, ukuphuza kuyadingeka emva kokudla, esikhundleni sokuthola ukudla okunomsoco.
- Ukudla okunomsoco wokulahlekelwa isisindo kuhilela ukukhipha kwimenyu yekhofi, i-cocoa, ushokoledi , inhlanzi ebhemayo neminye imikhiqizo equkethe ama-purines. Iqiniso liwukuthi lezi zinto zandisa inani le-uric acid elingalimaza izinso, amalunga, inhliziyo, imisipha.
- Kakhulu ngangokunokwenzeka futhi njalo udla imifino nezithelo ezintsha.
- Zama ukudla ukudla okulungiselelwe kakade
Imenyu yokudla enempilo yosuku
Yenza imenyu yokudla okunempilo ukuze ihluke ngangokunokwenzeka, ungakhohlwa ngemifino, okusanhlamvu, amajikijolo, isinkwa, izithelo, imifino.
Imenyu yesampula ngosuku olulodwa
Ukudla kwasekuseni:
- ama-oat ama-flakes nobisi kanye ne-spoonful of honey;
- ingilazi yogurt;
- Strawberry.
Usuku lokudla:
- i-rabbit eqoshiwe nemifino;
- isaladi ikhukhamba ngamakhambi;
- isinkwa esimnyama;
- ijusi le-orange.
Dinner:
- fritters on kefir;
- uju noma ujamu;
- ingilazi yogurt noma ubisi.
With imenyu yokudla okunempilo kungaba diversify dish, iresiphi okuchazwe ngezansi.
Inkukhu enezitshalo zemifino
Izithako:
- Inkukhu yenkukhu - 1 pc.;
- amazambane - ama-7 ama-pcs .;
- utamatisi - ama-4 ama-PC.;
- i-zucchini - ama-2 ama-pcs .;
- Pepper yesiBulgaria - izingcezu ezimbili;
- izaqathe - izingcezu ezimbili;
- anyanisi - ama-2 ama-pcs .;
- ukhilimu omuncu - 200 g;
- amafutha yemifino - 1 tbsp. isipuni;
- amanzi 250 g;
- usawoti - ukunambitha.
Ukulungiselela
Bilisa isifuba senkukhu bese uhlukanisa ngezigaba eziningana. Sishisa amafutha emifino epanini lokuthosa bese ubeka imifino nemifino engaphambi kokudayiswa. Ungafaka imifino kunoma yikuphi ukulandelana, into esemqoka ukuthi utamatisi aphezulu. Ngemuva kwemizuzu engu-10, uthele ukhilimu omuncu namanzi, cindezela ngokushisa okuphansi kuze kuphekwe. Bese sisakaza imifino inkukhu nosawoti, siwuthathe imizuzu engaba ngu-3.