Ukudla kufanele kukwanelise zonke izidingo zomzimba zomzimba futhi kunikeze injabulo ngokwengqondo. Akukho lutho oluyichilo ngoba abanye abantu benza inkolo ngaphandle kokudla, akukho-ukudla sekuyisikhathi esikhulu kakhulu okhokho bethu (abathola ukudla ngobunzima obukhulu), ngaphandle kwalokho, bejabulela ukudla, uqinisekisiwe ukuthi unelisekile ngokuncane.
Ngokuvamile, ake sibone ukuthi ukuqala nini isikhathi sokudla okunempilo empilweni yakho ukuze umphefumulo ujabule, futhi umzimba awunomonakalo.
Imigomo Ejwayelekile Yokunciphisa
Uma kuziwa kumuntu onempilo ongafuni, noma kunalokho azama ukulahlekelwa isisindo (ngemuva kwakho konke, sonke siyikho), singakwazi ukuletha ngokuphepha yonke imithetho yamadietesiki ohlwini olufushane lwemithetho. Ake siqale ngalokho okumele kutholakale kwimenyu yomuntu okhethile indlela yokudla okunempilo:
- nsuku zonke - ama-3 ama-servings of okusanhlamvu;
- Izibonelelo ezimbili ezahlukene (!) Imithombo yamaprotheni;
- 5 ama-mbolo nezithelo, okungukuthi, i-fibre engenayo.
Manje cabanga ngamanye amaqembu ngokuningiliziwe.
"Izithelo ezinhle":
- ibhukwakhe;
- ilayisi elibomvu;
- i-pasta yonke;
- ikhalishi likakolweni;
- ukolweni;
- oats.
Ngaphezu kwalokho, ngokudla okunempilo impilo yabantu kanye nenjabulo kwakukhona indawo ngisho namazambane athandwa kakhulu - izikhathi ezingu-2-3 ngesonto ungayifaka esikhundleni sokusanhlamvu namazambane, kodwa kunconywa ukuba ulungiselele ubuncane bamafutha, okungcono kunakho konke - ngendlela efanayo.
Futhi, kanye ngosuku ungadla isinkwa (bran, Borodin, okusanhlamvu) - 30-40 g, uma ubeka esikhundleni saso nge-serving of cereal.
Siyaqhubeka nokwenza imenyu yokudla okunempilo - iya kuma-protein. Lapha udinga ukugcina inani - 2/3 no 1/3, okusho ukuthi isilinganiso samaphrotheni aphansi namanoni.
"Iprotheyini" enhle:
- inyoni;
- inyama enamafutha aphansi;
- imikhiqizo yobisi;
- amaqanda;
- inhlanzi;
- ushizi;
- ubhontshisi.
Futhi ingxenye yesithathu yomlando walokho ongakudla uma kuziwa ekuneni okunempilo kungukuthi i-fibre engenayo. Izithelo, ngokufanelekile, kufanele zibe yingxenye ye-dessert engokwemvelo kakhulu, nemifino - isabelo sezingonyama salokho okugcwalisa amapuleti akho esidlo. Yiqiniso, uma kwenzeka imifino, kufanele kukhunjulwe ukuthi isaladi egqoke imayonnaise, ngokungafani nesaladi ngamafutha omnqumo, ayihambisani kahle nemithetho yokudla okunomsoco.
Imikhiqizo evinjelwe
Akukho ukuvinjelwa okungenakukwenza ngaphandle kwemibono emisha. Uma unquma ukuqala indlela yokuphila enempilo , udinga ukujwayele umqondo wokuthi ngemikhiqizo ethile uzobona kaningi kangako:
- imikhiqizo esiphelile, imikhiqizo yokubhema, ama-pickle, ukudla okusemathinini;
- imayonnaise, ukugqoka ama-soups nama-sauces;
- konke okujulile okuthosiwe;
- ukudla okusheshayo, kubandakanya isobho esomile, esheshayo namazambane ahlambulukile;
- ama-popcorn, amantongomane, ama-chips, ama-crackers.