Ukudla okufanele kufanele kuhlukaniswe, okubalulekile ekugcineni imetabolism nokulwa nendlala. Imenyu yansuku zonke kumele ifake phakathi kokudla, okuyinto ukudla okulula. Kubalulekile ukuqonda ukuthi yini ozoyidla ngesidlo sokudla okunempilo, ukuze ulahlekelwe isisindo esiningi futhi usekele imiphumela eseyivele ifinyelelwe. Kumele kuqashelwe ukuthi ukuphuza isikhathi eside ekudleni kuholele ekutheni imetabolism isinciphisa, kunezinkinga ngesistimu yokugaya umzimba futhi ngenxa yalokho, inqubo yokulahlekelwa kwesisindo ibuhlungu, noma imise ngokuphelele.
Yini ongayidla ngokudla okunomsoco?
Imenyu yesidlo sakusihlwa kufanele ibe lula ngokwanele ukuze nje ukwanelise ukulamba kwakho futhi ungadluli isisu sakho. Ukuze uthole ukudla okwe-fractional, okuqukethwe kwekhalori yemenyu akumele kudlule i-20-30% yenani lezinsuku zonke.
Isidlo esinomsoco onempilo efanele kufanele sifaka:
- Imikhiqizo yobisi . Imenyu ingaba ne-cottage shizi, i- kefir , i-yoghurt, njll. I-calcium equkethe imikhiqizo enjalo iyokhuthaza ukulahleka kwesisindo, futhi iphrotheni ibalulekile kuma-cell and tiscues.
- Imifino . Zihlanganisa fiber eziningi, ezibalulekile ohlelweni lokugaya, kanye namavithamini ahlukene, amaminerali nezinye izinto. Bangadliwa fresh, futhi kuphekwe.
- Izinhlanzi nezilwane zasolwandle . Zihlanganisa amafutha acids, amaprotheni kanye ne-calcium - izinto eziwusizo ekulahlekeni kwesisindo kanye nempilo.
- Inyama yezinkukhu . Njengengxenye yenyama enjalo iqukethe inani elincane lamafutha, kodwa liqukethe amaprotheni awusizo. Ukupheka inyama kungadliwa, kuphekwe, kuphekwe noma kuphekwe, isibonelo, ngemifino.
- Amaqanda . Uvumelekile ukuba udle amaprotheni ngaphandle kwesikhumba, isibonelo, ungabilisa amaqanda noma upheke i-omelet.
Kule mikhiqizo ehlukahlukene ungakwazi ukulungisa izitsha eziningi ezihlukahlukene ezifanele ukudla ukudla okunomsoco uma ulahlekelwa isisindo.
Ngaphansi kokuvinjelwa ama-carbohydrate alula, afana namaswidi, amazambane, izithelo ezimnandi, njll. Gwema izitsha ezizogonywa isikhathi eside futhi zivusa ukuvimba.
Izinketho zokudla kwasekudleni ezinezondlo ezifanele:
- isaladi yemifino eluhlaza kanye nezinkwa zokudla zasolwandle eziphekiwe nge ushizi;
- egcwele izinto zemifino kanye nesaladi yamaGreki;
- i-omelet ne-utamatisi kanye nocezu lwe-fillet eyilisiwe;
- izinhlayiya ezinkukhuni kanye nemifino enamanzi;
- irayisi nezinhlanzi eziphekwe;
- inyama yesibindi esinezinkukhu, isinkwa esiphelele se-cocoa;
- i-turlet ye-turkey ne-apula sauce, isaladi yemifino kanye netiyi;
- I-veal stew namakhowe nesaladi yemifino eluhlaza.