Namuhla ingxoxo yethu iphathelene nemigomo eyisisekelo yokudla okunempilo nokuthi yiluphi uhlobo lokudla esikufunayo etafuleni lethu nsuku zonke. Ukudla okulungile nokunempilo nsuku zonke kuhlanganisa:
- Okungenani izingxenye ezincane ezintathu zemikhiqizo egcwele okusanhlamvu - njenge-breadmeti, i-pasta, ilayisi elibomvu noma i-oatmeal. Ingxenye eyodwa ethathwe: 1 isinkwa, 1 inkomishi ye-pasta ephekwe noma ilayisi.
- Imisebenzi emithathu yemikhiqizo yobisi ye-fat fat content (noma fat-free) - i-fat fat noma i-skim ubisi, i-yogurt noma ushizi. Ukukhonza okulodwa: 1 ingilazi yobisi, iphakethe elilodwa le-yogurt, ama-gramu angu-25 we ushizi.
- Izingxenye ezinhlanu zamaprotheni ezincane ezinhlanu noma eziyisithupha ezidingekayo emzimbeni, njengeprotheni yezinhlanzi ezinamafutha aphansi, izinkukhu noma izinhlanzi ezinomsoco, kanye namaprotheni engeziwe (ubhontshisi, i-lentils, i-peas, ama-chickpeas) okuhlangene nokudla okune-starchy (isib. Amazambane). Ngomunye okhonzayo: 1 amazambane amancane, amagremu ayi-100 ama-legumes okuphekiwe, amagremu ama-150 ezinhlanzi, amagremu angu-100 enyama, amaqanda amabili.
- Izinkomishi ezimbili zetiyi amajikijolo noma izithelo - ama-apula, ubhanana, ama-orang, amapheya. Izinkomishi ezimbili noma ezintathu zemifino - njengamatamatisi, i-zucchini, i-pepper, u-anyanisi, i-broccoli, izaqathe noma imifino eluhlaza.
Isibonelo sephesenti elungile lomsoco phakathi nosuku kubonakala kanje:
- isinkwa, i-pasta, okusanhlamvu - 25%;
- imifino (yonyaka) - 20%;
- Izithelo ezintsha - 10%;
- ubhontshisi kanye namantongomane - 15%;
- amaswidi - 5%;
- amafutha omnqumo - 7%;
- ushizi nama-yoghurts - 7%;
- inhlanzi - 5%;
- izinkukhu kanye namaqanda - 3%;
- inyama enomzimba - 2%;
- iwayini eliphezulu eliphezulu - 1%.
Uhlelo lwehora lokudla okunempilo luchazwa ngabanikazi bokudla kanje:
- 8 am - kwasekuseni;
- 11 ekuseni - isidlo sasekuseni sesibili;
- 2 pm - isidlo sasemini;
- 5 pm - ntambama;
- 7.30 pm - isidlo sakusihlwa;
- 10 pm - isidla ngaphambi kokulala.
Isondlo esifanele sokuthola isisindo
Uma ungowesigaba sabesifazane abafuna ukulahlekelwa isisindo, futhi okungenani kancane ukuze uthole ngcono, ukudla okunempilo nokulinganisela etafuleni lakho kuzokusiza kulokhu nsuku zonke.
- Ukudla kwasekuseni okuhle. Uma kungekho ukudla kwasekuseni, ungase ulahlekelwe isisindo. Udinga ukuhlinzeka umzimba wakho ngamandla ngehora elilodwa elilandelayo ngemuva kokuvuka. Kubalulekile ukuthi ibhulakufesi yakho ihlanganise ama-carbohydrate eziyinkimbinkimbi, umthombo owodwa wamaprotheni nezinye izithelo ezintsha noma ijusi - oyidla noma uphuze kuqala. Isibonelo sokudla okulungile kwasekuseni kungaba: i-apula, izingcezu ezimbili zokudla okusanhlamvu nge-tahini noju noma nge-yogurt ne-jam.
- Ukudla okulungile. Akufanele ushiye ukudla futhi akufanele uhlale ulambile isikhathi eside. Kubaluleke kakhulu ukuthi ulandele zonke izinsuku uhlelo olufanayo - kulawo mahora uma udla. Ungakhohlwa ukuthi ukunikeza umzimba wakho isabelo esithile sama-khalori ngesikhathi esifanayo esinqunyiwe yisisekelo sokudla okunempilo.
- I-Clever idla ukudla. Sekushiwo kakade ukuthi izimiso zokudla okunempilo zisitshela njalo futhi kancane kancane. Njengokudla okuphakathi phakathi nosuku ongasebenzisa izithelo ngamantongomane. Ngakho unikeza umzimba wakho amakholori engeziwe, amafutha amahle namaprotheni.
- Amaprotheni afanelekayo. Amaphrotheni amahle yiwo angenawo amafutha amaningi amaningi. Amantongomane, imbewu, inhlanzi, inyama enomzimba, imikhiqizo yobisi ephansi kakhulu kanye nemifino eluhlaza - lawa yiwona mthombo. Imikhiqizo evela kufulawa ophelele kanye nemifino nayo iqukethe inani elibalulekile lamaprotheni amahle.
- Amafutha amahle. Amafutha angasetshenziswanga engokwemvelo yindlela engcono kakhulu yokukhetha. Gwema amafutha e-hydrogenated athola ukudla okusetshenziselwe, kanye namafutha agcwele ngokweqile atholakele kwimikhiqizo yezilwane. Inhlanzi, amafutha omnqumo, i-avocado, amantongomane, imbewu kanye ne-tahini - lokho kungukudla okuphelele kulabo abafuna ukuthola isisindo.
- I-carbohydrate enzima. Imifino (ikakhulukazi amazambane, izaqathe, isilimo esidliwayo esinamagatsha anamanzi), kanye nama-legumes kanye nezinhlamvu ezigcwele kufanele zibe yizona zinto eziyinhloko zemithombo ye-carbohydrates - ehlanganisa cishe ingxenye yesidingo samandla akho nsuku zonke. Gwema ufulawa omhlophe nemikhiqizo eyenziwe kuyo.
Lesi iseluleko esiyisisekelo sokudla okunempilo kulabo abafuna ukunyusa kancane isisindo sabo.
Ukuqeda ingxoxo mayelana nokudla okunempilo, sizofingqa, kungcono ukuqala:
- Ukudla okunempilo kusho ukudla ngesikhathi esifanayo.
- Funda ukudla kaningi kancane kancane.
- Khetha ukudla kwakho kwemvelo kuphela yemvelo: ekunempilo efanele, ayikho indawo yokudla okusemathinini.
- Thanda ama-saladi amasha, kanye nezitsha zokugcoba, ezithambile nezibilisiwe.
- Ukudla okunempilo ngokuphelele akufaki ukudla okusheshayo ekudleni okusheshayo.