Abasetyhini abaye banquma ukulahlekelwa isisindo kwaye bahlala emzimbeni, nabo kufuneka bahlengahlengise ukutya kwabo. Ngokukodwa kule nto, kukho ukutya okunempilo yokulahleka kwesisindo, esingaqineki, kodwa ukunamathela kuso kulula kakhulu.
Iimveliso kunye neNgxowa yeSidlo seMpilo yabantwana
Indlela nganye yokulahleka kwesisindo ineemeko zayo ezintle kwaye ezingalunganga, olu khetho alukho. Iingeniso zale ndlela yokulahlekelwa isisindo zingabangelwa kukuba:
- inzuzo yomzimba;
- ayifaki ukuvalelwa yindlala;
- ikuvumela ukuba ungabi nciphisa kakhulu ukutya .
Ingxaki ebalulekileyo yolu kutya kukuba uza kufuneka uchithe imali ekuthengeni iimveliso ezitsha kunye nekhwalithi ezibiza kakhulu kunezihlobo zabo eziphantsi.
Ukutya okunempilo kubasetyhini: imithetho eyisiseko
- Kubalulekile ukulawula isixa sokutya esetyenziswayo. Kungcono ukutya kwiinqununu ezincinci nakwimigangatho emincinci.
- Kubalulekile ukulandela zonke iziphakamiso zokutya okunempilo ngokufanelekileyo kwaye ungaphuli.
- Imenyu yemihla ngemihla kufuneka iqule izitya ezilungiselelwe kuphela kwimveliso yendalo.
Unokwenza njani ukutya kokutya?
Imenyu yemihla ngemihla isekelwe kwifomula 4-3-2-1. Injongo yalo ithetha ukuba inombolo nganye ithetha iqela elithile lemveliso kunye nenani leenxalenye.
- Iqela "4" - iimveliso ezibonelela umzimba wethu ngeprotheyini efunekayo, kufuneka udle ii-4 servings ngosuku. Enye yazo ingaba: i-160 g yenkunzi yenkukhu, i-210 g yeentlanzi ezinqamlekileyo okanye iintlanzi zaselwandle, i-190 g ye-fat-cottage cheese ephantsi, ama-6 emhlophe abamhlophe.
- Iqela le-3 - iimveliso ezinika umzimba ngefayibhile yokutya, oko kukuthi, imifuno nezithelo . Ukutya ngemini udinga ama-servings amathathu. Khetha ukusuka kuloluhlu lulandelayo olunye lweenkonzo: 300 g yeladidi ngaphandle kokugqoka, ii-apula ezincinane, i-grapefruit okanye ibhanana.
- Iqela "2" - iimveliso ezinikezela umzimba wakho ezinzima
i-carbohydrate. Ezi ziquka ukutya okutya okutya okusanhlamvu. Kuphelele, kufuneka udle iziqephu ezi-2. Umzekelo weengxenye: 200 g ye-porridge ebilisiwe okanye 50 g yesonka. - Iqela "1" - iimveliso ezibonelela umzimba ngamafutha ancedo. Kanye ngemini, udle i-30 g yamantongomane okanye isaladi yonyaka kunye ne-2 tbsp. iipuni zeoli yemifuno.
Nantsi ukutya okulula xa usebenzise impilo kuya kukunceda uzive ukhulu kwaye ulahlekelwe ngamapounds angaphezulu. Zama ukwenza imenyu njengento eyahlukileyo, ngoko ke inani lehluleka lincitshiswa. Ukuba umnqweno wokutya into enqabileyo okanye inqatha inamandla kakhulu, ngoko kanye ngeveki unako ukufumana inxalenye yokutya okuthandayo.