Ngexesha lokulahleka kwesisindo, abaninzi abafazi baxhatshazwa kukuba kufuneka banike iipekese kunye nezinye izidlo. Kodwa musa ukuthukuthela, kuba ngokukodwa oku, kukho imivalo yokulahlekelwa kwesisindo. Basenokungena endaweni yeefake zakho, kodwa ngelixa elifanayo iilekesezi aziyi kwenza nantoni na umonakalo wakho.
Ziluncedo njani?
Mhlawumbi onke amabhinqa amaphupha okutya iilekese kwaye angabi ngcono - ngoku kunokwenzeka. Iiprotheyini ze-protein zokulahlekelwa kwesisindo, akunakho abagijimi kuphela, kodwa nabantu abalandela umzobo wabo. Nangona le mivalo ibe neekhalori ezimbalwa, ziqukethe i-carbohydrates elula ngendlela yeshukela, leyo eninzi inokukhokelela kumpembelelo ochaseneyo, ngoko ke inani lokusetyenziswa kufuneka lilungele kwaye lihambelane neendleko zamandla.
Imivalo yemidlalo yokulahlekelwa kwesisindo ngumkhiqizo onguhlobo oluhle kakhulu lwe-carbohydrates kunye neprotheni. Siyabonga kubo, uya kuba nethuba lokulamba indlala ngeeyure ezingama-3, okanye ngaphezulu.
Iibhotile ze-muesli zokulahlekelwa kwesisindo ziya kuba yintlanzi enkulu okanye ngokubanzi isenokuthatha indawo yokutya okupheleleyo, umzekelo, ukuba usendleleni. Ezi mveliso zinceda ukufumana amandla kunye namandla.
Imivalo ye-Fruit yokulahleka kwesisindo iya kuba neziphumo ezintle kuphela xa zidibaniswe nesondlo esifanelekileyo kunye nokuzivocavoca. Khetha into oyithandayo, umzekelo, ukuqhuba, ukubhukuda , i-aerobics okanye ukufaneleka.
Unako ukuthenga imivalo ekulungele, kodwa ukupheka ngokwakho kuya kuba nzima.
Ibhodlela yezithelo
Izithako:
- i-oat flakes-2 izinto;
- iprotheni ye-tshokoleta-i-4 teaspoon;
- isiraphu yemephu - 1 into;
- iiprotheyini-2 ii-pcs.
- Ubisi obuncinane obunamanci - 1/4 yento;
- ijusi le-orange - 1/4 yekhulu;
- i-vanilla - 1 ithisipuni;
- ioli - 3 tsp.
Ukulungiselela
Zonke izithako kufuneka zixutywe ngokuxubene kunye nomxube kwaye zithululelwe kwisibumba esifanele sibekwe kwi-ovini kwisigamu seyure, sithuthukiswe kuma-degrees angama-160.