Ukudla okunomsoco, noma ukudla okulinganiselayo, kusho lokhu okulandelayo: umuntu uthola ngokudla inani lemithamo umzimba wakhe okudingeka uhlale unempilo nsuku zonke. Kumele kukhunjulwe ngaso sonke isikhathi ukuthi insalela yezidakamizwa ingabangela ukukhubazeka okufanayo emzimbeni njengokuntuleka kwabo. Ngakho-ke, kuyiphutha ukucabangela ukuthi ukudla okunomsoco kuyinto ukudla okusetshenziselwa kuphela ukulahlekelwa isisindo.
Ngakho-ke ukudla okulinganiselayo kuyini?
Ukudla okunempilo akufani nabo bonke abantu. Amandla wansuku zonke adinga umuntu ancike kumingcele ehlukene, efaka isilinganiso semethamo, iminyaka, ubulili bomuntu, izinga lomsebenzi wakhe womzimba. Ngakho-ke, ngokwesibonelo, abesifazane abakhulelwe noma abesifazane abancancisayo baye banweba izidingo zamandla, eziqokwe isimo sabo. Ngokwemvelo, ukudla okulinganiselayo kwabesifazane kulesi sigaba sempilo yabo ngeke kuhlangane nalezi zondlo ezinikeza ukudla okulinganiselayo ekulahlekeni kwesisindo.
Noma kunjalo, singahlala sisho ngemithetho ejwayelekile yokudla okunempilo. Izidingo zamanzi nsuku zonke zethu
umzimba uhlanganiswa nemikhiqizo yamaqembu amakhulu amahlanu.
Sibabala:- isinkwa, ilayisi, okusanhlamvu kanye ne-pasta;
- izithelo nemifino;
- inyama nenhlanzi;
- imikhiqizo yobisi;
- amafutha, amafutha namaswidi.
Faka imikhiqizo evela eqenjini ngalinye kwimenyu yakho yansuku zonke - lokhu kusho ukugcina ukudla okulinganiselayo.
Ngingayisebenzisa yini ukudla okulinganiselayo ukulahlekelwa isisindo?
Yebo, uma ungakhohlwa ngemithetho yayo eyisisekelo. Sidinga ukuba sigcine ekudleni kwabo ubuhlobo obulandelayo:
- kusuka ku-15 ukuya kwezingu-20% kokudla kwansuku zonke kufanele kuhlanganiswe namaprotheni - njengenyama ebomvu, inhlanzi, inyama yenkukhu;
- ukudla kokudla kwansuku zonke kuya kwezingu-50 kuya kwezingu-60 kufanele kufakwe ama-carbohydrate - njengesinkwa, ilayisi, i-pasta, amazambane, izithelo, imifino, ubhontshisi;
- inani eliphelele lamafutha kufanele lihambe kusuka ku-20 ukuya kuma-30%. Akufanele kudlule i-30% yezidingo zethu zamandla eziphelele, okungukuthi, ama-gramu angu-33 wezinto ezinamafutha ngama-khalori angu-1000. Kulawa mafutha, kuphela u-10% kuphela ongabalwa wezilwane, okungu-11 amagremu kuwo wonke ama-khalori angu-1000.
Ukudla okulinganiselayo kokunciphisa isisindo ngesonto
Ukuqeda ingxoxo yethu ngokudla okunomsoco, sikunikeza izinketho eziningana zemenyu yokulahlekelwa isisindo - ungathatha njengesibonelo sokudla okulinganiselayo ngesonto.
Ukudla kwasekuseni
- Isinkwa esine-1 (noma ama-2 ama-crumbs) + 30 amagremu ama-fat-fat cheese;
- Ubisi lwekomishi elingu-1% amafutha + 1 ucezu lwesinkwa (ama-gramu angu-30) uju noma i-marmalade;
- 1 ubisi ubisi 1.5% okuqukethwe fat + 30 amagremu flakes noma 2 imvuthu.
Ukudla kwasekuseni kwesibili
- 2 izithelo noma 1 ingilazi yejusi ngaphandle ushukela.
Ukudla
- okuphekwe ngaphandle kwe-omelette yamafutha kusuka emaqanda amabili ngamakhowe, anyanisi, pepper eluhlaza + 1 ingxenye encane yesaladi yemifino enezipuni ezimbili zamafutha omnqumo + ucezu lwesinkwa 1;
- 120 amagremu we-abilisiwe + 1 ukukhonza okuncane kwesaladi yemifino ngesipuni esisodwa samafutha omnqumo + ucezu lwesinkwa;
- Ingxenye encane ye-legumes abilisiwe nge-isipuni esisodwa samafutha omnqumo + ama-gramu angu-30 we-fat fat-cheese;
- 2 ingulube shish kebabs + 1 ikhekhe elimhlophe + 1 ama-salary amancane esaladi eluhlaza namasipuni amabili amafutha omnqumo;
- 1.5 izingxenye ezincane zama-aubergini abhakawa utamatisi, ne-isipuni esisodwa samafutha omnqumo + 4 izingcezu ezincane zamazambane abilisiwe + ama-gramu angu-30 we-fat fat + ushukela owodwa;
- 150 amagremu ezinhlanzi eziphekwe + 100 amagremu amazambane abilisiwe + 1.5 izaqathe abilisiwe nomunye isipuni samafutha omnqumo;
- 200 amagremu ama-pasta abilisiwe + 50 amagremu ama-fat-fat cheese + 1 encane yokukhonza isanqante noma utamatisi isaladi nge-olives 4-5 namashuuni amabili amafutha omnqumo.
Isisindo samasikati
- Izithelo ezingu-1.
Dinner
- 1 yogurt 0-2% okuqukethwe fat + 2 izithelo;
- 1 yogurt 0-2% okuqukethwe fat + 1 ithisipuni uju + 8-10 amantongomane + 2 breadcrumbs;
- 1 yogurt 0-2% okuqukethwe fat + 2 amathisipuni jam + 8-10 amathani;
- I-1 isinkwa esine-1 amagremu (ama-gramu angu-30) we-fat-fat ushizi, utamatisi, u-1 piece we-ham ovela ku-turkey obilisiwe;
- 1 ingilazi yobisi 0-2% okuqukethwe fat + 50 amagremu of okusanhlamvu.
Ukudla kokudla okulinganiselayo kungabhekwa njengokudla okudliwayo, ngoba kusiza ukulahlekelwa amakhilogremu amaningi ngesikhathi esifushane. Ngesikhathi esifanayo, lokhu kudla kuyisibonelo sokudla okulinganiselayo ekulahlekeni kwesisindo, okulandelayo oyozizwa ugcwele ngaso sonke isikhathi.