Ukutya okuchanekileyo

Isiseko somfanekiso omhle kunye nempilo emhle kukutya okufanelekileyo. Siyabulela kukutya, ukutya okunokulinganisela ukuze ukwazi ukufumana utshintsho olulungileyo ngexesha elifutshane kunokwenzeka! Siza kuqwalasela ukutya okuthe ngqo kwondlo olufanelekileyo, okuya kukuvumela ukuba wenzele imenyu enomdla kunye nempilo yonke imihla.

Yintoni ekufuneka ibe kukutya komhla wokutya okufanelekileyo?

Isondlo esifanelekileyo siquka iintlobo ezahlukeneyo zokutya, apho ungakhetha khona into oyithandayo. Kubaluleke kakhulu ukugcina ibhalansi: iiprotheni kunye ne-carbohydrates kufuneka zilingane ngokulinganayo, kumafutha - okuncinane. Kule meko, akukho na i-carbohydrate efanelekileyo kwimenyu enjalo. Siza kujonga kwizintlu zokuvalwa kwaye kuvunyelwe ukuhlukahluka.

Yikuphi ukutya okumele kusele isiseko sokutya okunempilo?

• imifuno, izithelo kunye namajikijolo;
• iimveliso zobisi ngaphandle kwelayi, izivuthu kunye nezongezo;
• inkukhu kunye namaqanda ezinqeni;
• I-fat-fat meat, inkukhu, intlanzi kunye nezilwanyana zasemanzini;
• okusanhlamvu kunye nemveliso yokutya yeesonka.

Ziziphi ukutya okufuneka ndiziphephe ngexesha lokwenza ukutya okulungileyo?

• iisobho kunye nokugqoka imveliso yoshishino;
• inyama enomnquba, intlanzi, imifuno;
• inyama enamafutha, izitya eziphekwe ngokucima;
• isonka esimhlophe, ukubhaka, ukubhaka;
• ininzi iesekese kunoma iyiphi indlela.

Ngokubhekiselele kwizinto ezimbini zokugqibela - zingabandakanywa ekudleni , kodwa kungcono ukwenza ngendlela engancinci kwaye kuphela xa ungenayo ingxaki.

Ukutya ngeveki yondlo olufanelekileyo

Siyakumkela umzekelo wokutya okunesondlo esifanelekileyo, okuya kwenza ukuba umzimba unikele zonke iivithamini neemaminerali ezifunekayo ukuze kugcinwe impilo kunye nolutsha.

Kufuneka ikhunjulwe ukuba ulawulo lomhla ngokwawo lubaluleke kakhulu. Kubalulekile ukulala ubuncinane kwiiyure ezingama-7-8 ngosuku, ukuze ungenayo ukugcwalisa amandla angekhoyo ngokutya. Ukongezelela, uzikhandla ngokutya ngexesha elifanayo, ulungelelanisa umzimba wakho kwaye ulungele umsebenzi walo. Kungcono ukutya kwasekuseni nge-8 ekuseni, isidlo sasemini kwiiyure eziyi-12 ukuya kwe-13, isidlo sasemini kwi-16 kwaye sidle ngo-18-19. Iiyure ezintathu ngaphambi kokulala, isidlo sokugqibela kufuneka siphele, emva koko sivunyelwe ukusela amanzi kuphela! Ngoko, sinika umzekelo wesondlo seveki yesondlo esifanelekileyo:

Usuku 1

1. Ukutya kwasekuseni: iiqanda ezimbini ezibilisiwe, iinkonzo zolwandle olwandle, itiye.
2. Ukutya: isaladi yemifuno, i-servings of soup, ijusi.
3. Ngomso wamasala: i-apula.
4. Ukutya isidlo: i-macaroni ukusuka kwingqolowa yenkomo kunye nenyosi yenkukhu.

Usuku 2

1. Ukutya kwasekuseni: i-oatmeal nge-apple, itiye.
2. Ukutya: isaladi kunye nomzimba, isobho esilula, ijusi.
3. I-Snack: yogurt.
4. Ukutya isidlo: intlanzi ebhakawe yimifuno, itiye.

Usuku 3

1. Isidlo sakusasa: i-cottage cheese kunye neziqhamo kunye nekhrimu enomuncu, itiye.
2. Ukutya: isobho sekhrimu, isaladi yeqabunga, i-croutons, ijusi.
3. Ngomso wamasala: i-orange.
4. Ukutya isidlo: i-buckwheat kunye nenkomo.

Usuku 4

1. Ukutya kwasekuseni: Amaqanda okuthosiweyo kunye nesaladi yekhukhamba, itiye.
2. Ukutya: i-borsch, isaladi yemifuno , idibanisa.
3. Ngomso emva kokuhlwa kwamanzi: isiqwenga seshizi, itiye.
4. Ukutya isidlo: i-pilaf, isaladi yemifuno.

Usuku 5

1. Isidlo sakusasa: iipilisi zerayisi kunye neziqhamo ezomileyo, itiye.
2. Ukutya: isobho ngokukhanya, isaladi kunye nenyama, ijusi.
3. Ngentambama yokutya: igrati yegour.
4. Ukutya isidlo: intaka eneenkozo ezivuno.

Usuku 6

1. Ukutya kwasekuseni: ibhakede ye-buckwheat nobisi, i-apula, itiye.
2. Ukutya: isobho, isaladi yemifuno, ijusi.
3. Ngentambama yokutya: isonka samasiki amnyama ngeeshizi, itiye.
4. Ukutya isidlo: intlanzi kunye nelayisi kunye nesaladi yemifuno.

Usuku 7

1. Isidlo sakusasa: iiswitshisi kunye noshizi kunye ne-jam, itiye.
2. Ukutya: isaladi kunye neerfood, isobho, ijusi.
3. I-Snack: nayiphi na isiqhamo.
4. Ukutya isidlo: inyama yenkomo ebilisiwe kunye nokuhlobisa imifuno.

Ukutya okunjalo kunokude kungenamkhawulo, ekubeni le menyu ihambelana nemimiselo yokutya okunempilo kwaye ayiyi kulimaza umzimba. Unokwenza lula ukuba ulungele indlela yokutya kwaye unokubeka umzimba wakho ngendlela. Imikhwa yokutya emihle yisiseko sobuhle, ukuvisisana nempilo!