Abameli besini esifanelekileyo, banakekele ubunzima babo, bazi kakuhle kakuhle ukuba ngokuhlwa i-metabolism iyancipha kwaye iikhalori zifakwe ngokuthe ngcembe ngendlela yefuthe kwiindawo ezinengxaki. Ngenxa yoko, abaninzi abafazi bazama ukungadli isidlo sakusihlwa. Nangona kunjalo, le ndlela ingabangela ukuphazamiseka okanye iingxaki ngokulala. Kungcono ukuba nesidlo ngeemveliso ezinjalo eziza kwenza uzive uzele kwaye ubeke umzimba ubuncinane ubuncinane beekhalori.
Yintoni endinokuyidla ngokutya?
Izondlo ezivela kumazwe ahlukeneyo ziyavuma ukuba ukunciphisa kungcono ukuba nesidlo sokutya kunokugqithisa ngokupheleleyo ukutya okuhlwa. Isidlo sokugqibela sifanele sibe njalo kangangokuthi singatyhalwa ngokukhawuleza kwaye singabalandeli umzimba. Kungcono ukutya ukutya kungadlulanga iiyure ezimbini ngaphambi kokulala. Kwiimeko ezigqithiseleyo, unako ukufumana iglasi ye yogurt ephothiweyo.
Ukutya komthamo wesidlo akufanele kudlule enye iglasi - 200-250 ml. Ukutya akufanele kuzaliswe ngamafutha okanye i-carbohydrate, ngoko ke indlela efanelekileyo yokuyilungisa iyaphuka, ibhaka, ipheka kwi-grill okanye kwi-multivark.
Umsebenzi oyintloko wesidlo sakusihlwa kukuzaliswa kwendalo kunye ne-amino acid ebalulekileyo. Ngoko ke, ekudleni, kuyona nto ingcono ukhethe iiprotheni ezidliwayo.
Izondlo zinikela impendulo enjalo kumbuzo, yintoni onokuyidla isidlo ukuze ungabi ngcono:
- iqela leentlanzi zeentlobo eziphantsi kweoli;
- zokutya kwezilwanyana;
- Inkukhu yenkukhu okanye inyama yenkomo ephantsi;
- i-fat fat;
- iphalaji ukusuka kwibhakkwheat okanye i-oatmeal;
- iimveliso zobisi ezomuncu, ii-yoghurts ezingenasiphunga, i-cottage cheese;
- Imifuno ephekiweyo: i-cauliflower, i-broccoli, i-bell pepper, i-lettuce, i-tomato, i-zucchini;
- Iziqhamo ezingenasiphunga: iiapulo, iziqhamo;
- itiye eluhlaza.
Yintoni ongayidla ngokuhlwa?
Ukukhangela into yokutya ekudleni, sihlala sicinga ukuba siya kuyaneliseka ngento engabonakaliyo. Nangona kunjalo, isidlo esilula asifanele sitshabalalise. Nazi izitya ezimbalwa zezi nto onokuyidla ezimnandi nezempilo.
- Smoothies. Esi sidlo senziwe kwimifuno esitsha, iziqhamo kunye nemveliso yobisi. Ukutya kusilungele ukwenza i- smoothies ukusuka kwi-low-fat cottage cheese, ii-apula, i-apricot, ubisi, i-strawberries. Hlanganisa nemveliso ongayenza ngokuqonda kwakho, kodwa kubalulekile ukuba isiselo siphendule i-calori ephantsi.
- Iphunga le-curd casserole. Ilungiselelwe ukusuka kwi-low-fat cottage cheese, ama-apricot omisiwe, amaqanda okanye ama-raisins kunye ne-pumpkin.
- Isaladi nge-squid kunye neklabishi yaselwandle. Ukulungiselela kwalo kuthatha i-squid, iqanda elibilisiweyo, iklabishi yamanzi, ithanga kunye namakhukhamba amasha.
- Ientlanzi ezinamafutha aphantsi. Kuza kufumaneka isidlo esilungileyo nesiluncedo xa ubhaka ehovini intlanzi kunye nemifuno.
- Inkabi yenkomo yenkomo yenkomo. Kuba ukulungiselela kwabo kuthatha inani elilinganayo iklabishi nenkomo.
- Isaladi kunye neflethi yenkukhu kunye nemifuno ebilisiwe.
- I-Stewed ne-carrots kunye ne-bell pepper.
- Buckwheat porridge kunye nemifuno.
Kukho ezinye iindlela ongakhetha kuzo ngaphandle kokutya ngaphandle kokulimala kumfanekiso. Into ephambili yokukhumbula kukuba ukutya akufanele kube ngaphezu kweekhalori, ezizaliswe ngamafutha kunye ne-carbohydrates. Ngenxa yesi sizathu, akukhuthazwa ukuba adle ngokuhlwa ngokutya oku:
- ii-cookies, ii-cookies, iinqebengwane, iipekese;
- ii-pies, varenki, iindwangu;
- i-yogurts e-sweet, i-dessert dessert;
- irayisi, iifatata, i-pasta;
- ukutya okuthosiweyo;
- inyama enamafutha, isobho.
Ukuze ungahlanjululwa ngokuhlwa kwinto ofuna ukuyidla ngokukhawuleza okanye udle amnandi, kufuneka uzinakekele kusasa. Ebudeni bemihla, unokuziphathela into enomnandi, ngoko kusihlwa kuya kuba nomnqweno omkhulu wokutya into enqatshelwe. Ukongeza, kufuneka udle isityebi kwiivithamini ezibalulekileyo kunye nokutya kwamaminerali ekuseni nangomso, ukuze umzimba ungabandezeleka ngenxa yokungabi naso kusihlwa.