Ukudla okunembile kokunciphisa inyanga

Abantu abaningi, abafuna ukuhamba ngendlela yokuphila enempilo, abazi ukuthi bangenza kanjani imenyu yokudla okunempilo, ngakho benza amaphutha, ngakho ungatholi umphumela oyifunayo. Eqinisweni, konke kulula, okubaluleke kakhulu, ukwazi izimiso eziyisisekelo ze-dietetics, kanye nokucabangela okuthandayo. Ngenxa yalokhu, kuyokwazi ukuhlola zonke izinzuzo zokudla okunempilo.

Uzoqala kuphi nokuthi ungayenza kanjani imenyu yokudla okunempilo?

Kungcono ukuthuthukisa ukudla kwakho, ngokugxila ezibonisweni ezinikezwe, ngenxa yengozi yokukhungatheka kuncishisiwe.

Imithetho yokwenza imenyu yokudla ekudleni okulungile:

1. Ukudla kumele kube ezincane nezincane. Ngaphandle kwekusasa kwasekuseni, ukudla kwasemini kanye nendlokudla, udinga ukungeza isiphuzo. Ukudla kwasekuseni yilokudla okubaluleke kakhulu, ngakho awukwazi ukuwuqeda.
2. Izingxenye kufanele zibe ezincane ukuze zanelise indlala. Hlaziya ngokudla ngaphandle kokuphazanyiswa yi-TV noma ezinye izinto, okuzokwenza ukwazi ukuzizwa usheshe.
3. Nika amafutha, amnandi, aphekwe, aphume nezinye ukudla okulimazayo. Imikhiqizo equkethe ama-carbohydrate alula ayingozi kumuntu. Kudingekile ukuba ungabandakanyi ekudleni kwemenyu okubangela ukudla, isibonelo, iziphuzo utshwala kanye namaqanda.
4. Ukwenza imenyu yokudla okunempilo kokulahlekelwa isisindo ngenyanga, ukugcizelela okuyinhloko kufanele kube kokudla kwamaprotheni, imifino, izithelo, kanye nezitshalo.
5. Nciphise inani losawoti elidliwe, njengoba liphuza amanzi.
6. Imikhiqizo yokupheka kumele isetshenziswe, kuhhavini, kanye nesitshalo bese upheka.

Ngaphandle kwemenyu ehlelwe kahle, kubalulekile ukukhumbula ukuthi kubalulekile ukulondoloza ibhalansi yamanzi emzimbeni, ukuphuza okungenani amalitha amabili ngosuku ngosuku ngalunye.

Imenyu eseduze yomsoco ofanele wokulahlekelwa isisindo

Inombolo yokukhetha 1:

• kwasekuseni

  : i-syrnikov, i-banana netiyi (ikhofi).

• ukudla okuncane

  : i-persimmon ne-kiwi;

• dinner

  : ingxenye ye-fat borsch ne-100 g ye- vinaigrette ;

• ukudla okuncane

  : 150 g we-fat cottage shizi kanye namaqanda abilisiwe;

• isidlo sakusihlwa

  : ucezu lwe-saumoni obhakiwe nama-gramu angu-100 e-casserole yemifino.

Inombolo yesi-2:

• kwasekuseni

  : ingxenye ye-oatmeal porridge ephekwe ngobisi olunamafutha aphansi, 100 g amajikijolo kanye netiyi (ikhofi);

• ukudla okuncane

  : Izinkwa ezimbili no-50 g curd ushizi;

• dinner

  : Amagremu angu-100 we-porridge, okuphekwe emanzini ngaphandle kwamafutha kanye nesilinganiso esifanayo semifino esetshenzisiwe, kanye nenye i-100 g ye-fillet, okufanele ibhakwe kuhhavini;

• ukudla okuncane

  : ukukhonza isaladi yezithelo egqoke nge yogurt, kanye netiyi;

• isidlo sakusihlwa

  : 150 g of cod stewed, 100 g olwandle kale kanye nezinkwa ezimbalwa.