Ukudla okunempilo akusizi kuphela ukugcina impilo, kodwa kubalulekile nokulahlekelwa isisindo. Abaningi bayaqiniseka ukuthi kuzodingeka bazivimbele ngokweqile ekudleni, futhi kukhona into engafaneleki, kodwa ayikho. Cabanga ngemithetho kanye nesibonelo sokudla okunempilo ngesonto, okuzovumela umuntu ngamunye ukuba azame ukushintsha ukudla kwakhe ukuze ahlole zonke izinzuzo. Ukuze ukhohlwe unomphela okwedlulele ngokweqile, ochwepheshe batusa ukushintshela ngokuphelele ekunondleni okufanele.
Izisekelo zokudla okunempilo ngesonto
Izakondla kanye nososayensi sekuyisikhathi eside bethola izimiso zokudla, okuvumela abantu abahlukene ukuba bathole imiphumela emihle, kungakhathaliseki ukuthi umsebenzi womzimba ngamunye.
Izimiso zokudla okunempilo ukulahlekelwa isisindo, ukwenza imenyu yesonto:
- Imenyu kufanele ihlanganise imikhiqizo ehlukene, ukuze umzimba uthola zonke izinto ezidingekayo emsebenzini omuhle. Yingakho indlala iphikisana ngokuphelele.
- I-Sugar yisitha esikhulu salesi sibalo, ngakho kufanele sishiywe. Lokhu kusebenza kuma-dessert ahlukahlukene, iziphuzo ezimnandi, njll. Ungathola ama-dessert amaningi angewona ikhalori namawusizo alungiswa kusukela kumikhiqizo etholakalayo.
- Usawoti futhi uyisitha salo, ngakho kufanele isetshenziswe ngamanani amancane. Ngokuvamile, usawoti uholela ekugcineni oketshezi, okubonakala ngokuvuvukala emzimbeni.
- Imenyu esondelene nayo yokudla okunempilo ngokulahlekelwa isisindo kumele ihlanganise ukudla okuyisihlanu okuzosiza ukugcina umzimba kanye nokungazizwa ulambile.
- Ukudla kwasekuseni yilokudla okubaluleke kakhulu, ngakho akufanele kuphuthelwe. Ama-carbohydrate anzima afaneleka ekuseni, isibonelo, okusanhlamvu nesinkwa. Ukuze uthole ukudla kwasekuseni kwesibili khetha imikhiqizo yobisi olubi.
- Ngesikhathi sasemini, kufanele uhlanganise amaprotheni, imifino kanye nama- carbohydrate eyinkimbinkimbi, kodwa ukuze kudle kungcono ukudla amaprotheni.
- Kubalulekile futhi kulungile ukupheka ukudla ukuze ungalahlekelwa yizinto eziwusizo. Kungcono ukubhaka imikhiqizo, ukupheka, isobho bese upheka umbhangqwana.
- Ungakhohlwa ukugcina ibhalansi yamanzi emzimbeni, okubalulekile ekulahlekeni kwesisindo esiphumelele. Nsuku zonke udinga ukuphuza okungenani amalitha ayi-1.5, futhi le volumu isebenza kuphela kumanzi ahlanzekile ngaphandle kwegesi.
Ukusebenzisa isibonelo sokudla okunempilo ekunciphiseni isisindo ngesonto, kunconywa ukwenza imenyu kusengaphambili, okuzovumela ukuba ungadqi ukudla futhi ulungise imikhiqizo edingekayo kusengaphambili. Umphumela omuhle ungatholakala ngokuhlanganiswa kokudla okunempilo nokuzivocavoca.
Imenyu yesampula yokudla okunempilo ngesonto
Izondlo ziyalulekwa ukuzikhethela imenyu, igxile emithethweni ekhona kanye nezibonelo zemiklomelo. Ngenxa yalokhu, ingozi yokuphula, ngokusebenzisa ukudla okungathandwa, incishisiwe.
Inombolo yokukhetha 1:
- ibhulakufesi: i-oatmeal ephekwe emanzini, i-apula ebhaka nge uju nesinamoni, kanye netiyi noma ikhofi ngaphandle kokushukela;
- I-snack: 250 ml yogurt ngaphandle kwezithasiselo kanye no-200 g we-ananas;
- isidlo sakusihlwa: isobho semifino yokudla, isinkwa senkomo yenkomo yesinkwa se-rye isinkwa netiye;
- Isiphuzo: ama-coat oatmeal kanye netiyi;
- dinner: ukukhonza ama-cottage ushizi ophansi kanye ne-orange.
Inombolo yesi-2:
- ibhulakufesi: i-omelet elungiselelwe amaqanda amabili, utamatisi nopelepele, kanye netiye;
- umthamo: 1 tbsp. i-yogurt kanye nama-gramu angu-50 ama-apricot omisiwe nama-peanut;
- Kwasemini: umhluzi wenkukhu ngaphandle kweziqholo nemifino eyi-100 g, nezinhlanzi ezimbalwa nezinhlanzi eziyi-150 g iklabishi;
- Isiphuzo: ama-coat oatmeal kanye netiyi;
- isidlo: amagremu angu-150 esaladi lesiGreki, amagremu angu-100 enyama eboshwe kanye netiyi noju.
Inombolo ye-3:
- ibhulakufesi: ingxenye ye-curss casserole nekhofi;
- Isiphuzo: i-kefir ngokufaka izithelo ezomile;
- Kwasemini: ukholifulawa obilisiwe kanye nesinkwa sezinyosi;
- umthamo: 1 tbsp. utamatisi ujusi nesinkwa nge-cheese;
- dinner: inhlanzi edotiwe ngerayisi ensundu kanye nesaladi yemifino eluhlaza.