Isondlo esifanelekileyo kufuneka sihlulwe, kubalulekile ukugcina imetabolism nokulwa nendlala. Imenyu yemihla ngemihla kufuneka ibandakanye isidlo sakusihlwa, esiyisidlo esilula. Kubalulekile ukuqonda okokutya ukutya ngokutya okufanelekileyo, ukuze ulahlekelwe ubunzima obuninzi kwaye uxhasane neziphumo sele zifezekile. Kufuneka kuqatshelwe ukuba ikhefu elide lokutya likhokelela ekubeni i-metabolism iyancipha, kukho iingxaki kwinkqubo yokugaya inyama kwaye ngenxa yoko, inkqubo yokulahlekelwa kwesisindo ibuhlungu, okanye iyekeke ngokupheleleyo.
Yintoni ekudliwayo isidlo kunye nesondlo esifanelekileyo?
Imenyu yesidlo sakusihlwa kufuneka ibe lula ngokukhawuleza ukuba uyanelise ukulamba kwakho kwaye ungadluli isisu sakho. Ukutya okuqhekeza i-fraction, umxholo wekhalori kwimenyu akufanele udlule kwi-20-30% yexabiso lemihla ngemihla.
Ukutya okunesidlo kunye nesondlo esifanelekileyo kufuneka kubandakanye:
- Imveliso yobisi . Imenyu ingaquka i-cottage cheese, i- kefir , i-yoghurt, njl. I-calcium equlethwe kwimveliso enjalo iya kukhuthaza ukulahleka kwesisindo, kwaye iphrotheni ibalulekile kwiiseli kunye nezicubu.
- Imifuno . Zibandakanya i-fiber eninzi, ebaluleke kakhulu kwinkqubo yokutya, kunye neevithamini ezahlukeneyo, amaminerali nezinye izinto. Zingadliwa zintsha, kwaye ziphekwe.
- Intlanzi kunye neelwandle . Ziquka i-acids acids, iprotheni kunye ne-calcium-izinto ezincedo ekulahlekeni kwesisindo kunye nempilo.
- Inyama yenkukhu . Njengenxalenye yaloo nyama inomlinganiselo omncinci weoli, kodwa iqukethe iprotheni efanelekileyo. Ukupheka inyama kunokupheka, kubilisiwe, kuphekwe okanye kuphekwe, umzekelo, kunye nemifuno.
- Amaqanda . Uvumelekile ukuba udle iiprotheni ngaphandle kwesikhupha, umzekelo, unokubilisa amaqanda okanye upheke i-omelet.
Kuloluhlu olubanzi lweemveliso unokulungiselela izitya ezininzi ezahlukileyo ezifanelekileyo zokutya kunye nesondlo esifanelekileyo xa ulahlekelwa isisindo.
Ngaphantsi kwesithintelo i-carbohydrate elula, njengeesekese, iitapile, izithelo ezimnandi, njl. Gwema izitya eziza kugujwa ixesha elide kwaye ziqhube ukucima.
Ukukhethwa kwesidlo ngokutya okufanelekileyo:
- isaladi yemifuno eluhlaza kunye neentlanzi zasolwandle eziphekiweyo ngeeshizi;
- ezifakwe kwiimveliso zentlanzi kunye nesaladi yamaGrike;
- i-omelet kunye neetatayi kunye neqhekeza le-fillet ebilisiwe;
- i-cutlets ye-inkukhu kunye nemifuno ethe
- irayisi kunye neentlanzi ezibhaka;
- wahoba inkukhu, isonka esineqhekeza kunye necocoa;
- i-fillet ye-turkey ne-apple sauce, isaladi yemifuno kunye neyeyi;
- i-veal stew nama-mushroom kunye nesaladi yemifuno eluhlaza.