Izisekelo zokudla okunempilo kwabesifazane zisitshela lokhu okulandelayo: okungenani okungenani izikhathi eziyisithupha ngosuku. Ngalokhu kudla, "siqala" amandla ethu okugaya umzimba, siwuphoqa ukuba ushise amakholori amaningi emini. Ngaphezu kwalokho, ngokudla okuvamile, asiwa esicupheni, lapho sivame ukuholwa ezinye izidlo - okusho ukuthi, asilahlekelwa isisindo somzimba esikhundleni samafutha. Lokhu kwenzeka uma sizizwa silambile kakhulu phakathi kwezikhathi ezithile.
Ukudla okuhle kokudla
Kwabesifazane, idayari yokudla okunempilo emini izobukeka kanje:
- 08.00 - kwasekuseni;
- 11.00 - isidlo sasekuseni sesibili;
- 14.00 - kwasemini;
- 17.00 - ntambama;
- 19.30 - isidlo sakusihlwa;
- 22.00 - kusihlwa kusihlwa.
Iseluleko sokudla okunomsoco
Ukudla okunempilo okulinganiselayo kubandakanya ngempela imikhiqizo elandelayo:
Inyama. Khetha inyama emhlophe - i-turkey, inkukhu, inyama noma inyama yenogwaja. Inyama inikeza umzimba wethu ngamaphrotheni nensimbi, okubandakanyeka ekuvuselelweni kwezitho nezicubu.
Inhlanzi. Kuwusizo konke ngaphandle kwezinhlanzi ezingafani, kodwa ikakhulukazi - izinhlobo zayo ezinamafutha, njenge-sardines, i-mackerel noma i-salmon. Zinephesenti enkulu yama-acids ama-Ω-3. Lezi yizo zi-acids ezikwazi ukunciphisa izinga le-LDL (i-cholesterol embi) futhi, ngesikhathi esifanayo, ukwandisa izinga le-HDL (i-cholesterol ewusizo) - ngaleyo ndlela ivikela inhliziyo yethu. Ngenhlanzi umzimba wethu uphinde uthola amaprotheni, izakhi zokulandelela kanye nezinsimbi.
Izithelo nemifino. Ngaphandle kwabo, ukudla okunempilo kwabesifazane kunzima ukucabanga. Yonke imifino nezithelo kuyoba yinto ewusizo kakhulu emzimbeni wethu, kodwa kungenzeka ngokukhethekile ukuphawula iklabishi omhlophe nekholifulawa. Imifino enemibala iqukethe iphesenti eliphezulu ye-beta-carotene - i-antioxidant eqinile, engavumeli amangqamuzana omzimba wethu agugile. Iningi lazo zonke i-beta-carotene esithola ku izaqathe, ama-apricot, isipinashi kanye nemango. Yonke imifino nezithelo zondla umzimba wethu ngezinto ezidingekayo zokulandelela, izinsimbi, izintambo zemvelo kanye noshukela.
Izitshalo nezitshalo. Esinye isihluthulelo sezimfihlo zokudla okunempilo. Amapulisi nama-grains ayenawo amafutha, kodwa anamaphesenti aphezulu kakhulu ama-carbohydrate aqinile. Ngaphezu kwalokho, umzimba wethu uthola i-iron, i-vitamin E, isakhiwo esiyinkimbinkimbi samavithamini B kanye nezintambo zemvelo. Nika irayisi, isinkwa esiphelele futhi, ngokwemvelo, kuwo wonke ama-ubhontshisi - ama-turkey, ubhontshisi obomvu namhlophe, i-lentils, i-peas.
Imikhiqizo yobisi. Zibuye zifakwe ohlwini lwazo zokudla okunomsoco. Ukukhetha ama-yoghurts, ubisi nama-cheeses anezinto eziphansi zamafutha. Imikhiqizo yobisi yenza kube lula ukusebenza kwamathumbu, kusize amasosha omzimba wethu, futhi unike umzimba wethu inqwaba ye-calcium. Ngaphezu kwalokho, njengomthetho, ziqukethe inani elincane lamafutha (ngaphandle kobisi lonke kanye noshizi).
Ngemva kokubalula imikhiqizo esemqoka edingekayo ukuze owesifazane aphile kahle, ake sibone ukuthi singayenza kanjani imenyu yokudla okunempilo ngosuku.
Ukudla okulungile usuku
Nansi isilinganiso sokudla ekudleni kwansuku zonke kokudla okunempilo kwabesifazane kulungile:
- 25% - i-pasta, okusanhlamvu, isinkwa;
- 20% - imifino, kuye ngezikhathi;
- 15% - izithelo ezintsha;
- 15% - amantongomane namabhontshisi;
- 7% - amafutha omnqumo;
- 7% - ama-yoghurts kanye noshizi;
- Izinhlanzi ezingu-5%;
- 3% - amaqanda nezinkukhu;
- 15% - amaswidi;
- 1% inyama enamafutha aphansi;
- I-1% - iwayini elihle lekhwalithi.
Nazi izibonelo ezimbalwa zemenyu yokudla okunomsoco olinganisiwe.
Imenyu efanelekayo yokudla kwasekuseni (08.00 amahora):
Ijusi elivela kuma-oranges amabili, ama-2 ama-crumb of ufulawa ophelele, ama-gram angu-25 (usayizi webhokisi lomdlalo) ushizi.
Imenyu efanelekayo yokudla okunomsoco wesidlo sasekuseni (11.00 amahora):
Izithelo ezintsha nama-gramu angu-30 (usayizi webhokisi lomdlalo) we-fat fat.
Imenyu yokudla okufanele ukudla kwasemini (14.00):
120 amagremu okudla okubhaka noma okubilisiwe okunkukhumba, 1 isaladi enkulu eluhlaza (isib. Ulethisi noma iklabishi nge izaqathe), 1/2 indebe ephekwe irayisi.
Imenyu yokudla efanele yokudla (17.00):
Izingcezu ezingu-3 zenothilethi.
Imenyu yokudla efanelekayo ye-dinner (19.30):
Ingxenye eyi-1 yesikhala se-pasta enomsoco kanye nesikhonzi esincane esincane se-saladi eluhlaza.
I-Snack kusihlwa (amahora angu-22.00):
Ibhanana elincane elingu-3 namanki onke.