Cishe wezwa ngeqiniso lokuthi amafutha, amnandi nofulawa - izitha eziyinhloko zokuvumelana. Futhi lezo sauces ziyingozi kakhulu. Futhi ngisho nokuthi ukulahla okulula ushukela sekuvele kunomthelela ekulahlekeni kwesisindo. Uyazi izinto eziningi okufanele zikhishwe ekudleni - kodwa yini okufanele uyidle ukuze ulahlekelwe isisindo? Cabanga ngemikhiqizo ewusizo kakhulu yokulahlekelwa isisindo futhi unikeze izinketho eziningana zokudla okulungile ukulahlekelwa isisindo kuzo zonke ukunambitheka.
Yikuphi ukudla okukhona okwehlisa isisindo?
Isisekelo sokudla komuntu onokulimala kufanele sibe ukudla okulula, okunomsoco okudambisa unomphela umuzwa wendlala. Cabanga ukuthi yini okufanele ibe njalo ekudleni kwakho njalo.
Iklabishi - white, Beijing, broccoli, njll.
Iklabishi iyimifino engabizi futhi enhle kakhulu engenawo ama-25-30 kilojoule ngamagremu angu-100 kunoma yikuphi ukubonakala kwayo. Ukumba umkhiqizo umzimba uchitha okuningi kakhulu! Ungadla iklabishi kuzo zonke izinhlobo cishe cishe kunani.
Zonke izinhlobo ze-ulethisi
Uma uthanda isaladi, cabanga ukuthi usuvele ulahlekelwe isisindo! Uma okungenani izikhathi ezingu-1-2 ngosuku njengendwangu ehlangothini uzokhetha isaladi yemifino eluhlaza okwesibhakabhaka, ngeke nje usize umzimba ukuba ugaye inyama, kodwa masishise amakholori amaningi, ngoba lo mkhiqizo udinga ukugaya okuningi kunalokho okukunikezayo.
Nekrakamistye imifino
Ngaphezu kommbila, i-peas, amazambane, ungadla konke: i-zucchini, isitshalo seqanda, anyanisi, i-zucchini, ubhontshisi we-pod. Ngokunakekelwa, kufanele uphathe izaqathe, amathanga nezinyosi, ngoba lezi zitshalo zinamashukela amaningi. Kungcono hhayi ngaphambi kokudla kwasemini.
Inyama enomzimba, izinkukhu nezinhlanzi
Amaprotheni emikhiqizo yezilwane ivame ukuhambisana nokuqukethwe okunamafutha aphezulu - ngakho-ke ungadli ama-sausage, ama-sausages, ingulube, i-mutton, njll. Kodwa nasi isifuba sezinkukhu, i-turkey, i-veal kanye nezinhlobo zezinhlanzi ezinamafutha aphansi akuvumela ukuba uthole amaprotheni uphinde upheke izitsha zakho ozithandayo ngaphandle kokufaka ingozi yokuthola ngcono. Yiqiniso, zonke izindlela, ngaphandle kokudoba, zizokwenza. Esikhathini sokudla kwesokudla - imifino kuphela kunoma yiluphi uhlobo!
Isinkwa nesinkwa sokudla
Ikusasa kwasekuseni kunazo zonke yi- oatmeal endala yomusa. I-Buckwheat kanye nelayisi - lokhu kuyisondlo sokudla okunomsoco sekuseni, okuzokusiza ukuthi ungahlupheki isikhathi eside. Khetha irayisi lesibhakabhaka kanye nesinkwa sonke sokusanhlamvu - le mikhiqizo inikeza i-fibre yomzimba.
Imikhiqizo yobisi ephansi-fat and fat-fat
1% i-kefir, u-1.5% ubisi, u-1.8% wekhadali, i-yogurt ephansi-konke lokhu kungase kube yingxenye yokudla kwakho. Lokhu kudla kutholakale ne-calcium, okuthuthukisa inqubo yokuhlukanisa amaseli amafutha.
Itiye elihlaza
Akukho ukudla okungenza ngaphandle kwetiyi eluhlaza (Yebo, ngaphandle kokushukela). Lesi siphuzo sihlakaza imetabolism futhi ikuvumela ukuba ulahlekelwe isisindo ngokuphumelela kakhulu.
Izithelo
Ukhishiwe emenyu yonke ufulawa, amafutha namnandi, kodwa umphefumulo uzokucela iholidi. Vumela ukudla kwama-apula asekuseni okubhaka, izaladi zezithelo namazambane ahlambulukile, kanye namaxube afana ne-cottage shizi + ibhanana. Lokhu kuzogcwalisa isidingo sakho sezinhlobonhlobo.
Ukukhumbula umbuzo wangempela, ukuthi kungakanani ukulahlekelwa isisindo, khumbula - kungcono ukudla izikhathi ezingu-3-5 ngosuku ngezinxenye eziphakathi (njengokungathi uyahamba epulini lesaladi).
Zingaki ukhalori ezikhona zokulahlekelwa isisindo?
Ngomuntu ngamunye kukhona impendulo, futhi uzokwazi uma ufaka ukuphakama kwakho, ubudala, ubulili nesisindo esifunyiwe ku-calculator yekhalori. Noma ubani uzolahlekelwa isisindo ngokudla kwama-kilojoule angu-1000-1200 ngosuku
Zingaki izikhathi ngosuku ofuna udle ukuze ulahlekelwe isisindo?
Ukuze ulahlekelwe isisindo, kunconywa ukuba udle ukudla okuncane izikhathi ezinhlanu ngosuku - ukudla okungu-3 kanye nokudla okuyisithathu. Ukudla okulinganiselwe:
- Ukudla kwasekuseni: i-porridge noma amaqanda noma i-cottage shizi enezithelo.
- Isidlo sasekuseni sesibili: i-curd ushizi noma ingilazi yogurt.
- Usuku lokudla: isitsha sesobho, ucezu lwesinkwa sonke sokusanhlamvu.
- Isinkwa: yisiphi isithelo.
- Isidlo: inyama / izinkukhu / inhlanzi + imifino.
Wena kalula ulahlekelwa isisindo ekudleni okunjalo, ulahlekelwa yi-1 kg ngesonto. Ingabe unezincane, uthathe izingxenye.