Abamele ubulili obuhle, benakekela isisindo sabo, bazi kahle ukuthi kusihlwa umzimba wehlisa umzimba futhi ama-calories ayiswa ngokugcwele ngamafomu ezindaweni eziyinkinga. Ngenxa yalesi sizathu, abesifazane abaningi bazama ukungadli isidlo sakusihlwa. Noma kunjalo, le ndlela ingabangela ukuphazamiseka noma izinkinga ngokulala. Kungcono kakhulu ukuba nesidlo ngemikhiqizo enjalo ezokwenza uzizwe ugcwele futhi ulethe umzimba inani eliphansi lamakhalori.
Yini engingayidla ekudleni?
Izakhamuzi ezivela emazweni ahlukene ziyavuma ukuthi ukunciphisa kungcono ukuba nesidlo sokudla okulula kunokushiya ngokuphelele ukudla okuhlwa. Isidlo sokugcina kufanele sibe njalo ukuze sikwazi ukugaya ngokushesha futhi singabuleli umzimba amakholori engeziwe. Kungcono ukudla ukudla kungakapheli amahora amabili ngaphambi kokulala. Ezimweni ezimbi kakhulu, ungakwazi ukukhokhela ingilazi ye-yogurt egwetshiwe.
Ivolumu yokukhonza isidlo akufanele idlule ingilazi eyodwa - 200-250 ml. Ukudla akufanele kugcwaliswe ngamafutha noma ama-carbohydrates, ngakho indlela engcono kakhulu yokuyilungisa iyabilisa, ibhaka, ipheka ku-grill noma ku-multivark.
Umsebenzi oyinhloko wesidlo sakusihlwa yi-saturation yezinto eziphilayo nama-amino acids abalulekile. Ngakho-ke, uma sidla ukudla, kungcono ukukhetha amaprotheni angasetshenzisiwe.
Izakhamuzi zinikeza impendulo enjalo kumbuzo, yini ongayidla ukuze ungabi ngcono:
- inhlanzi yezinhlobo eziphansi zamafutha;
- izinhlanzi zasolwandle;
- inkukhu yezinkukhu noma inyama yenkomo ephansi;
- ushizi ophansi ophansi;
- i-porridge kusuka ku-buckwheat noma oatmeal;
- imikhiqizo yobisi omuncu, i-yoghurts engokwemvelo engenamnandi, i-cottage shizi;
- Imifino ephekwe: ukholifulawa, broccoli, pepper bell, ulethisi, utamatisi, i-zucchini;
- izithelo ezingenamnandi: ama-apula, i-grapefruit;
- itiye elihlaza.
Yini ongayidla kusihlwa?
Uma sifuna ukudla okudliwayo ekudleni, sivame ukucabanga ukuthi kuzodingeka sikwaneliswe ngento engacabangi kakhulu. Kodwa-ke, isidlo esilula akudingeki sibe sesisha. Nazi izitsha ezimbalwa ukuthi yini ongayidla okumnandi futhi enempilo.
- Smoothies. Lesi sidlo senziwe ngemifino emisha, izithelo nemikhiqizo yobisi. Ukudla ukudla kungcono ukwenza ama- smoothies avela e-fat-cottage ushizi ophansi, ama-apula, ama-apricot, ubisi, ama-strawberries. Hlanganisa imikhiqizo ongayenza ngokuqaphela kwakho, kodwa kubalulekile ukuthi isiphuzo siphenduke ikhalori ephansi.
- Iphunga i-casserole. Ilungiselelwe kusuka e-fat-cottage shizi ephansi, ama-apricot omisiwe, amaqanda noma omisiwe kanye ne-ithanga.
- Isaladi neklabishi nelwandle iklabishi. Ukulungiselela kwalo kuthatha i-squid, iqanda elibilisiwe, iklabishi yasolwandle, ithanga namakhukhamba amasha.
- Izinhlanzi ezinamafutha aphansi. Kudla isidlo esihle futhi esiwusizo uma ubhaka kuhhavini inhlanzi nemifino.
- Iklabishi yenkomo yenkomo yenkomo. Ngokuba ukulungiselela kwabo kuthatha isilinganiso esilingana iklabishi nenkomo.
- Isaladi ne-chicken fillet nemifino ebilisiwe.
- I-stewed ne izaqathe ne-bell pepper.
- Isikhumba se-Buckwheat nemifino.
Kunezinye izinketho kunokuba ungadla ngaphandle kokulimaza kumuntu. Into eyinhloko okufanele uyikhumbule ukuthi ukudla akufanele kube ngaphezulu kwamakhalori, okugcwele ngamafutha kanye nama-carbohydrate. Ngenxa yalesi sizathu, akukhuthazwa ukuba adle izitsha ezinjalo kusihlwa:
- buns, amakhukhi, amaqebelengwane, amaswidi;
- ama-pie, i-vareniki, ama-dumplings;
- ama-yogurts amnandi, ama-dessert e-curd;
- ilayisi, amazambane, i-pasta;
- ukudla okuthosiwe;
- inyama enamafutha, isoseji.
Ukuze ungahlushwa kusihlwa kulokho ofuna ukudla ngokuqinile noma udle okumnandi, kufanele uzinake ekuseni. Phakathi nosuku, ungaziphathisa okuthile okumnandi, ngakho kusihlwa kuyoba nesifiso esinzima sokudla into engavunyelwe. Ngaphezu kwalokho, kufanele udle ocebile amavithamini namaminerali okudla ekuseni nakusasa ntambama, ukuze umzimba ungahlupheki ngokuntula kwawo kusihlwa.