Ukubamba ngokusheshisa noma ukungadli isinqumo somuntu ngamunye. Abaningi abaqapheli ukuthatha isinyathelo esinjalo, ngoba abafuni ukuziphika ezitheni zabo ezizithandayo, abanye bakholelwa ukuthi akunakwenzeka ukupheka isidlo esiphundu ngaphandle kwenyama futhi ngaphandle kweminye imikhiqizo evinjelwe. Kodwa lena umbono ongalungile, ngisho nokuhlala eposini ungadla okumnandi futhi ukwanelise.
Izici ezithandekayo nezimbi zokuzila ukudla ngokusindiswa kwesisindo
Iningi lazo zonke izimo ezimbi ziphakama ngenxa yokuthi ngesikhathi sokuzila kunqatshelwe ukuba udle imikhiqizo yemvelaphi yezilwane. Lokhu kufaka phakathi: inyama, inhlanzi, imikhiqizo yobisi, amaqanda, njll. Ngenxa yalokhu, umzimba womuntu uthola amaminerali amancane angadingekile, amavithamini nama-trace elements, isibonelo, i-zinc, i-iron, i-vitamin B12, i-vitamin D, i-calcium, njll. Lokhu kungaholela ekudleni kwegazi, hypovitaminosis, futhi amathambo akho ayoba buthakathaka kakhulu, izipikili zizoqala ukuhlukanisa, njll.
Uma uyeka ukusebenzisa ukudla kwamaprotheni, umzimba ngeke uwuthole i-amino acid edingekayo - i-tryptophan, okudingekayo kumuntu. Ngenxa yalokhu, ungase uzwe ukukhathala okuqhubekayo, ukucasuka futhi ekugcineni ungene ekucindezelekeni. Akunconywa ukugcina ngokucophelela ukuzila ukudla kwabantwana, abesifazane abakhulelwe nabancenga, kanye nabantu asebekhulile nabagulayo.
Uhlangothi oluhle wukuthi ungaqala ukudla okulungile, uhlanza umzimba, uphinde ukhiphe amakhilogremu amaningi. Imikhiqizo yemvelo izohlinzeka umzimba ngamavithamini adingekayo kanye nezinye izinto eziwusizo.
Izimfihlo zokudla okunempilo ngesikhathi sokuzila
- Amaprotheni okuvela emfuyweni kumele athathe indawo yiprotheni yemifino. Yidla ama-legumes, amantongomane, okusanhlamvu, kanye nemikhiqizo ye-soy, njenge-yoghurt, inyama, njll.
- Zama ukufaka ekudleni kwe-porridge, pasta noma amazambane, njengoba ziyimithombo yamandla ethuthukisa isimo sengqondo, njll.
- Ukudla okuphekwe nsuku zonke nge-oyela yemifino, kodwa hhayi ngaphezu kwe-2 tbsp. izinkezo.
- Nsuku zonke badla imifino nezithelo ezintsha, cishe ama-500 g.
- Ukuthi ujabule futhi ujabule, udle izitsha ezihlukahlukene zelayisi labo elimnyovu, i-millet, i-lentils, futhi udle ubhanana nama-peanut.
- Ukuze umzimba wamukele zonke izinto ezidingekayo, ngaphezu kwalokho thatha i-vitamin-mineral complex.
- Ungakhohlwa ngesidingo sokugcina ibhalansi yamanzi emzimbeni, uphuze nsuku zonke okungenani ama-1.5 amalitha amanzi ahlanzekile.
- Ama-dessert amaningi ashintshwa uju nezithelo ezomisiwe, eziphinde zinikeze umzimba ngamavithamini adingekayo nama-microelements.
- Yidla kancane, okungenani izikhathi 5 ngosuku. Ngenxa yalokhu, umzimba uzothathwa ngokushesha ukutshala ukudla, futhi ngeke uzizwe ulambile.
- Ukuze ugcine zonke izinto eziwusizo, pheka izitsha ngamabili noma ubhake kuhhavini.
Ngaphezu kwalokho, udinga ukuphuma kahle ngokuthunyelwe, ngoba uma uqala ukudla okuningi ukudla okunamafutha, lokhu kungabangela izinkinga ezinkulu ngesisu. Qala ngamaqanda enkukhu kanye nemali encane yemikhiqizo yobisi bese ushintshela inyama.
Izibonelo zezitsha ze-Lenten
Lungisa ama-salad kusuka emifino enhle noma ebilisiwe. Engeza kuzo izithelo , imifino, ukhukhamba okuhlukahlukene, kanye nemikhiqizo eqoshiwe futhi eqoshiwe. Ukuze ulondoloze inani eliphakeme lempahla ewusizo, banikeze ukwelashwa okushisa okuncane. Ukuze ushintshe, ungabhaka imifino ngokufaka izinongo ezihlukahlukene kanye namasoso.
Lungisa izitsha zokuqala emhluzeni wemifino, okungezwa khona okusanhlamvu kanye ne-pasta. Emgodini olungiselelwe ungeze izithelo, imifino, izinongo, ama-sauces, amantongomane noma uju. Ngenxa yalokhu uzothola ukudla okunomsoco, okuwusizo, kanye nokubaluleke kakhulu.