Isibambiso sokulahlekelwa ubunzima kukuba ukungabi njala. Kunjalo. Umzimba awusayi kuvumela ukuba sizilawule ixesha elide kwaye senze siqhube ngokubhekiselele kwinto yokuba ukutya ukutya kubi. Emva koko, lixesha lokutya ngokutya, okanye kunoko kunqatha, ngokufanelekileyo, kunye neengxaki ezinzima ngakumbi.
Ungakwazi ukulahlekelwa isisindo ngokutya ngokuqhelekileyo imihla ngemihla, ngaphandle kokugqithisa okungafaniyo, ezidlowayo, nokuba yintoni abantu abaninzi bathetha ngalo ngeli gama. Ukulahleka kwesisindo kufuneka nje ukuthabatha imenyu yokuchaneka, ukutya kwansuku zonke, ngokusekelwe kwinqanaba lokutya okuncedo.
Umgaqo wokuqala wokwenza imenyu yokulahleka kwesisindo kunye nokutya kwansuku zonke - ukulahlekelwa isisindo, kufuneka udle ngaphantsi komzimba.
Umgaqo wesibini wemenyu yokutya okunempilo yokulahleka kwesisindo - ungakhangeli kwiikhalori, kodwa ngexabiso liselo. Oko kukuthi, kungekhona kwizinto ezingaphezulu kwekharoriki - ibhola "yezemidlalo" okanye inxalenye yentlanzi, kodwa ingakanani iiprotheni, i-carbohydrates kunye namafutha athile. Ukuqwalasela lo mgaqo, uya kulahla ukuhlakuza rhoqo, ukulamba.
Iiprotheni
Ukuhlanganiswa kokutya okunokulinganisela ukulahleka kwesisindo esiqala ngawo ngamaprotheni. Okokuqala, yonke isidlo esisisiseko kufuneka sibe neprotheni encinci, ukuba ubandakanyeka kwizemidlalo, kunye nokunxila kufuneka kube neprotheni.
Iiprotheni ezilungileyo:
- inyama ephantsi;
- inkukhu, i-turkey;
- umvundla;
- maqanda;
- iimveliso zobisi kunye nomxholo weoli ophantsi;
- iitshizi kunye nomxholo weoli ufike kuma-25%.
Inxalenye yeprotheni kwisitya sakho (inyama okanye intlanzi) kufuneka ilandele entendeni yakho "engenaminwe."
I-carbohydrate
Uninzi lwabasetyhini alukwazi ukunciphisa ubunzima, kuba abazi ukuba bangakhetha njani i-carbohydrate efanelekileyo. "Nciphisa" i-carbohydrates isisigxina ixesha elide, ngelixa singakhulisi izinga leshukela egazini kwaye singenzi ukuqhubeka kokutya. Ii-carbohydrate mazibe zikhona kwimenyu yethu kwixesha lokutya kunye neidlo, ukuze kusihlwa asinakufumana indlala yezilwanyana.
Iitrobheni ezilungileyo:
- i-buckwheat, i-oats, ilayisi engaxilwanga, i-millet;
- iimveliso ezisuka kumgubo opheleleyo;
- isonka esivela kwiingqolowa ezipheleleyo, umgubo wokudla;
- rye rye kunye ne-buckwheat isonka ngaphandle kwesonka kunye noshukela;
- I-Pit;
- iibhatatesibhaka.
Amafutha
Ngamafutha ekudleni kwethu, yonke into ilula njengoko ikhona - isantya sakho si-2 isipuni. naluphi na (ngokukhethekileyo luhle!) ioli yezolimo okanye 30 grams of nut.
Amafutha amahle:
- umnquma, ucofe ioli;
- ioli yegesi yengqolowa, imbewu yamagilebhisi;
- Ii-almonds, i-cashews, i-hazelnuts, i-walnuts, i-hazelnuts.
Fiber
I-fiber ye-dietary, okanye i-fibre yinto eyenza amathambo ethu asebenze. Unokwenza uvavanyo kwaye ushiye i-cellulose nje iintsuku ezimbalwa - ukuxhamla kunikezelwa kuwe.
Ngoko ke, asisindisi kwifayibha yokutya. Ngomhla kubalulekile ukutya i-400 g yemifuno kunye ne-300 g yeziqhamo. Iziqhamo ezinobungozi "ezinobungozi" (amabhanana, amakhiwane, amagilebhisi) sitsho ukuba kufuneka zisetshenziswe "ngabanye", hhayi ngesisindo, kuze kube ngu-14-00.
Nqaba
Ewe, kwafika nakweli, kuba eli candelo lincinci emehlweni ethu.
Ukuba ufuna ukunciphisa umzimba ngaphandle kokutya, nje ukhululekile, kodwa uyadla, udinga ukulibala ngokufumaneka kwezi zinto zilandelayo:
- iimveliso ezigqityiweyo, iimveliso zokutshaya;
- ii-pie, i-chebureks, abamhlophe;
- iilekese zokugcinwa kwexesha elide, kunye neepasta kunye nama-fat creams;
- amantongomane, ama-chips, i-popcorn;
- ukutya okukhawulezayo - kungekuphela kokutya okukhawulezileyo, kodwa kunye namazambane afutshane, ama-noodle kunye neesobho ezenziwe nge-briquettes.
Ukuqulunqa
Ngoko, imenyu yokutya yokulinganisa kufuneka ibonakale njengale:
- isidlo sasekuseni - i-buckwheat porridge, ikhofi nobisi, iziqhamo 1;
- i-snack - izithelo ezi-2, i-cup 1 kefir;
- amazambane, i-fish, i-salad yemifuno kunye ne-1 tbsp. ioli;
- Iidrokiti ezigayiweyo kunye nemifuno emnyama;
- isidlo - inkukhu yenkukhu, i-broccoli, i-1 tbsp. ijusi ye orange.
Ewe, le menyu ayiyithokozisi kwiso. Kodwa ungayilungisa imeko - kanye ngeveki ukuvumela ukuba udle into oyithandayo kakhulu, okuyiyo, ngokwemvelo, ayikho kwimenyu yethu.