Ukudla kwezinsuku ezimbalwa, ezimweni eziningi, kuletha kuphela umphumela wesikhashana, ngakho-ke isikhathi esincane sokulahlekelwa isisindo esijwayelekile senyanga. Imenyu yokulahlekelwa isisindo kwenyanga kumele ithuthukiswe ngabanye kumuntu ngamunye, kucabangela izici zomzimba. Isimo esibaluleke kunazo zonke ukukhipha amafutha amaningi nokudla okuphezulu kwekhalori ekudleni.
Indlela yokwenza imenyu yokudla okunempilo inyanga?
Ngokusho kwezintatheli eziningi, udinga ukudla izikhathi ezinhlanu ngosuku. Ungakhetha wena izitsha ezilandelayo:
Ukudla kwasekuseni okungenzeka kunokwenzeka ukuze uthole imenyu yokudla enempilo inyanga:
- 280 g izithelo kanye nocezu lwesinkwa sonke;
- 250 g yezithelo kanye no-100 g we-oatmeal;
- i-omelet evela emaqanda amabili no-utamatisi noma ubhontshisi bezintambo;
- 200 g cottage shizi namajikijolo.
Izidlo ezingenzeka ezingenayo imenyu ephansi yekhalori yenyanga:
- isobho yemifino, isaladi nama-250 amagremu we-porridge;
- umhluzi wemifino, 2 tincetu zesinkwa, i-vinaigrette;
- inyama isobho, kodwa ngaphandle amazambane, 250 amagremu broccoli;
- 250 amagremu yemifino nezinhlanzi eziningi, bonke abapheka abashadile.
Ukudla okungenzeka okudliwa yimi inyanga:
- 280 g wezinhlanzi ezinomkhuhlane noma inkukhu, noma imfucumfucu, kanye nemifino efanayo yemifino eluhlaza;
- 220 g we-fat cottage shizi kanye ne-280 g isaladi ikhukhamba;
- 280 ml isobho semifino;
- 150 g of porridge okuphekwe emanzini.
Ukudla okulula okungenzeka okuphakathi kokudla kwasekuseni nokudla kwasemini naphakathi kokudla kwasemini nokudla:
- 35 g abaqhekezi befulawa ogcwele okusanhlamvu kanye no-120 g wamajikijolo;
- 110 g izithelo, ingxenye yogurt yamafutha-free, amantongomane ;
- 250 g ikhabe noma ikhabe;
- 250 g yezithelo.
Phuza avumelekile amanzi angabonakali, itiye eluhlaza kanye nemikhiqizo yamakhemikhali aphansi, kanye nokuhlukunyezwa kwe-herbal. Inani elidingekayo liketshezi lilinganiselwa ku-2 amalitha ngosuku. Phakathi nokudla, kutuswa ukunciphisa inani lemifino eline-starch.
Imenyu ehlelwe kahle yokulahlekelwa isisindo kwenyanga izosusa amakhilogremu amaningana, kuye ngesisindo sakho sokuqala.