Izidakamizwa zibiza isidlo sasekuseni isidlo esibaluleke kakhulu nesidingekayo. Ososayensi baye bafakazela ukuthi abantu abajwayele ukudla ekuseni abakwazi ukubhekana nokucindezeleka , izinkinga zesisu ngisho nokukhuluphala, ngoba ngokudla okunempilo, izinqubo ze-metabolic ziyashesha, ngakho-ke ukudla kwasekuseni kuyasiza nokulahlekelwa isisindo.
Ukudla okunempilo kwasekuseni
Uma ukhathalela ngempilo yakho bese uzama ukuhamba ngendlela efanele, khona-ke ukudla okunomsoco kufanele kube kuhle. Ukudla kwasekuseni okuphelele kuyisiqinisekiso sosuku oluhle, ukuze isidlo sasekuseni siwusizo, kufanele uqaphele imithetho eminingana:
- Ungadli ngokweqile.
- Ungadli ukudla okunzima kusukela ekuseni, ngoba umzimba wavuka nje.
- Ngaphambi kokudla kwasekuseni, uphuze ingilazi yamanzi noma ijusi, lokhu kuzosiza ukuthuthukisa ukugaya.
- Ungaphuzi ikhofi esiswini esingenalutho.
- Yidla ama-carbohydrate amaningi namaprotheni, futhi njengamafutha ambalwa ngangokunokwenzeka.
- Qala isidlo sasekuseni 30-40 imizuzu emva kokuvuka.
Ngokudla okunempilo, ukudla kokudla kwasekuseni kufanele kufaka:
- I-porridge, isinkwa, i-muesli . Inzuzo enkulu yezinhlamvu ukuthi iqukethe ama-carbohydrate, i-fibre, amaprotheni, i-vitamin B kanye namaminerali.
- Imikhiqizo yobisi nemifino yobisi . Lezi izitsha zizogcwalisa umzimba wakho nge-calcium namavithamini ayisisekelo.
- Izithelo . Ziwumthombo wezinto ezibalulekile, umzimba owudingayo nsuku zonke, kodwa akufanelekile ukudla izithelo zokudla kwasekuseni . zandisa ukondla.
- Amafutha emifino . Ngamanani amancane, kodwa kufanele kube, ngoba. ngaphandle kwamafutha, amavithamini A, E, K no-D. awaxhunyiwe.
Izinketho zokudla kwasekuseni ngokudla okunempilo
Inketho 1:
- i-cottage ushizi nama nati;
- ingilazi ye-kefir;
- i-apple.
Option 2:
- oatmeal ngezithelo;
- i sandwich nge ushizi;
- ingilazi yamanzi e-orange.
Inketho 3:
- amaqanda amabili abilisiwe;
- ibhuloho lokubhakana;
- i-yoghurt;
- izithelo.