Ukudla okusanhlamvu kungenye yalezi zidlo ezingadluliselwa kalula, ngoba ukudla kukwanele ukuba ungabi nesimo sokulamba njalo. Kukhona izinguqulo ezimbili ezithandwayo kakhulu kulokhu okudliwayo: enye yazo ihilela izinsuku eziyisikhombisa ezishintsha izidakamizwa (okusho ngoMsombuluko zihambisana nokudla ekukhunjini, ngoLwesibili - ukudla okunamafutha, njll); Inketho yesibili ukudla ngesonto elifanayo ezinkambeni ezahlukene nsuku zonke.
Izinzuzo nokudla kokudla okusanhlamvu
Okokuqala, siyabona ukuthi ukudla okunamafutha, i-muesli, ilayisi elimhlophe, umango kanye nezinye okusanhlamvu okusheshayo akenzi lutho, ngoba zonke lezi okusanhlamvu zihlanjululwa, zikhishwa i-fiber ewusizo futhi empeleni ziyi-carbohydrate elula njengesikwa esimhlophe . Ukudla okunjalo kuzoba nemiphumela emibi ekugayeni nasekusebenzeni kwamathumbu. Ngakho-ke, okusanhlamvu okufakwe ohlwini, kufaka phakathi i-Hercules, akufakiwe ekudleni.
Izinzuzo zokudla zingabalwa ngenxa yokuthi iqukethe i-fibre eningi, okuzokwenza kube nomthelela omuhle umsebenzi wamathumbu kanye nezitho zokugaya. Ngaphezu kwalokho, ukudla akukhathali, futhi phakathi naleso sikhathi ungaqhubeka nokuqeqeshwa (ngenxa yalokho, ubukhulu bomzimba wakho buyokwehla kancane), futhi buye ukuphila okuvamile ngaphandle kokuzwa izinkinga ngenhlalakahle.
Kusukela kumaminithi okudla okudliwayo kubalulekile ukuphawula iqiniso lokuthi ayilinganisela, okunye okulimaza umzimba, odinga amavithamini onke kanye nezici ezilandelanayo, futhi hhayi nje lezo eziqukethwe okusanhlamvu. Ngakho-ke, kungcono ukuhlanganisa ukudla nokuthola ama-multivitamini.
Ukudla on okusanhlamvu: ukushintsha mono-yokudla
Ngakho, lokhu okukhethwa kukho kokudla kuthatha ukudla okulandelayo:
Usuku wololo:
- ibhulakufesi - ukolweni wekolweni + uju + 1/2 indebe yobisi;
- ukudla kwasemini - ukolweni wekolweni + u-anyanisi oluhlaza + 1 umhluzi wemifino yemifino;
- isidlo - iphalishi + sininoni + uju + ingilazi yogurt yemvelo.
Usuku lwe-Millet (ukudla ne-millet kwakhiwe ngesimiso esifanayo):
- ibhulakufesi - 1/2 indebe yobisi + iphalishi + uju;
- isidlo - 1 ingilazi yomhluzi kusuka emifino + iphalishi;
- isidlo - i-apula engu-1.
Usuku lwe-oatmeal (hhayi i-Hercules, okungukuthi i-oats):
- ibhulakufesi - 1/2 indebe yobisi + iphalishi;
- kwasemini - 1 ingilazi yemifino yemifino nemifino + iphalishi;
- isidlo - ama-80 amagremu we-cottage shizi ngekhilimu omuncu omuncu + iphalishi.
Usuku lwelayisi (irayisi elimnyama noma elimnyama kuphela). Hlukanisa ukudla okuyisithathu iphariji elayisi exutshwe ne-apple egayiwe, uju nesinamoni.
Usuku lwebhali:
- ibhulakufesi - i-porridge + uju + 1/2 indebe yobisi;
- Kwasemini - 1 ingilazi yemifino yemifino eline-anyanisi eluhlaza +;
- dinner - iphalishi ngobisi oluncibilikisiwe + 1/2 indebe yanoma iyiphi ijusi le-citrus.
Usuku lwezinkomo:
- ibhulakufesi - i-porridge enoju + 1/2 indebe yobisi;
- isidlo - 1 ingilazi yemifino yemifino enezinongo + okusanhlamvu;
- dinner - 1 indebe ye-kefir + iphariji.
Usuku oluxubile:
- ibhulakufesi: 1/2 indebe yobisi + oatmeal kancane kancane;
- Kwasemini - i-porridge + 1 inkomishi umhluzi yemifino negalikhi.
- isidlo - iphalishi yebhali + i-apula.
Ngosuku lwesikhombisa lwe-porridge, ungakhetha noma yikuphi okukhethayo kulabo asebevele bekhona.
Ukudla kwe-cereal kuyindlela ehlukahlukene
Inguqulo yesibili yalokhu kudla nayo yenzelwe isonto futhi iphinda usuku lokugcina, usuku lwesikhombisa lokudla kwangaphambilini. Ungakhetha noma yikuphi okusanhlamvu nokunye okunye ukuze uthole ukudla kwasekuseni, kwasemini nakudla. Ngaphezu kokusanhlamvu, ungadla ama-apula angu-1-2 ngosuku, uphuze ingilazi yobisi noma i-kefir.
Kubalulekile ukuthi i-porridge ayinalo usawoti noshukela - ingahle ithululelwe noma ifaniswe uju kuphela emva kokupheka ngokugcwele.
Ngaphezu kwalokho, ungakhohlwa ukulawula izingxenye ezithile: okusanhlamvu kukhona umkhiqizo ophezulu wekhalori, ngakho ukudla kwakho ngeke kusebenze uma udla ama-gramu angu-250-300 okudla ngesikhathi (lokhu cishe kufakwe ipulethi ejwayelekile).