Abesifazane abaye banquma ukulahlekelwa isisindo futhi bahlanganyela emzimbeni, badinga ukulungisa ukudla kwabo. Ikakhulukazi lokhu, kukhona ukudla okunempilo ukulahlekelwa isisindo, okuyinto akuyona eqinile, kodwa ukunamathela kuso kulula.
Izinzuzo kanye Nokuzidla Kwezokudla Ezifanele Kwabesifazane
Indlela ngayinye yokusindiswa kwesisindo inezinhlangothi zayo ezinhle futhi ezingalungile, le ndlela ayikho into. Izinzuzo zale ndlela yokulahlekelwa isisindo zingabhekwa ngokuthi:
- izuzisa umzimba;
- akubandakanyi umuzwa wendlala;
- ikuvumela ukuthi unganciphisi kakhulu ekudleni .
Ukukhathazeka okuyinhloko kwalokhu kudla ukuthi kuzodingeka uchithe imali ekuthengeni imikhiqizo emisha nekhwalithi ebiza kakhulu kunezihlobo zabo eziphansi.
Ukudla okunempilo kwabesifazane: imithetho eyisisekelo
- Kubalulekile ukulawula inani lokudla okudliwe. Kungcono ukudla ezinxenyeni ezincane nasezingxenyeni ezincane.
- Kubalulekile ukulandela zonke izincomo zokudla okunomsoco kanye nokungaphuki.
- Imenyu yansuku zonke kufanele ibe nezitsha ezilungiselelwe kuphela kwimikhiqizo yemvelo.
Ungakwenza kanjani ukuzidla ngokomoya?
Imenyu yansuku zonke isekelwe kwifomula 4-3-2-1. Incazelo yalo itholakala ukuthi inombolo ngayinye isho iqembu elithile lemikhiqizo nenani lezigaba.
- Iqembu "4" - imikhiqizo enikezela umzimba wethu ngeprotheyini edingekayo, udinga ukudla ama-servings angu 4 ngosuku. Enye yazo ingaba ngu-160 g webele lezinkukhu, u-210 g wezinhlanzi ezinomsoco noma izilwane zasolwandle, 190 g we-fat cottage shizi, amaqanda amhlophe angu-6.
- Imikhiqizo yeqembu le-3 enikeza umzimba nge-fiber yokudla, okungukuthi, imifino nezithelo . Ukuze udle usuku udinga ama-servings amathathu. Khetha ohlwini olulandelayo olulodwa lwezinsiza: 300 g isaladi ngaphandle kokugqoka, ama-apula amabili amancane, i-grapefruit noma i-banana.
- Iqembu "2" - imikhiqizo enika umzimba wakho ngeyinkimbinkimbi
ama-carbohydrate. Lokhu kufaka phakathi okusanhlamvu kanye nesinkwa sezinhlamvu. Kuphelele, udinga ukudla izingxenye ezimbili. Isibonelo sezinxenye: 200 g we-porridge ebilisiwe noma 50 g yesinkwa. - Iqembu "1" - imikhiqizo enikezela umzimba ngamafutha awusizo. Kanye ngosuku, udle 30 g wamantongomane noma isaladi yonyaka nge-2 tbsp. izinkezo zemafino yemifino.
Nakhu ukudla okulula uma ukuzivocavoca kuzokusiza uzizwe ukhululekile futhi ulahlekelwe amaphilisi engeziwe. Zama ukwenza imenyu njengento ehlukahlukene ngangokunokwenzeka, ngakho inani lehluleka liyancishiswa. Uma isifiso sokudla okuthile okumnandi noma amafutha sinamandla kakhulu, khona kanye ngesonto ungakwazi ukukhokhela ingxenye yokudla okuthandayo.