Izinhlelo zokudla zamasonto onke
Ukuze ulahlekelwe isisindo ngokushesha, ungasebenzisa izinketho ezimbalwa zokudla ezinikeza imiphumela ebonakalayo ngesikhathi esifushane.
Uhlelo olufanele kakhulu kumele lukhethwe futhi lulandelwe ngokucophelela ukuze kuqinisekiswe ukuthi imigomo ebekiwe iyafezeka.
Lezi zinhlelo ziyahlukahluka ukuze zihlangabezane nezidingo ezahlukene, futhi zifaka izinhlelo eziningi ezisebenzayo zokwehlisa isisindo phakathi nesonto.
1. Ukudla kwamaprotheni
Ukudla kwamaprotheni okunamafutha aphansi kuphumelela ekwehliseni isisindo, njengoba kungaholela ekulahlekelweni okungaba ngamakhilogremu angu-5 phakathi nesonto lokuqala lokukulandela.
Lokhu kudla kuhlanganisa ukudla okunefiber ephezulu okufana nerayisi elinsundu, i-pasta eyenziwe ngokolweni, i-oats, nezinhlobonhlobo zemifino efana nobhontshisi, i-cowpeas nobhontshisi we-fava, okusiza ekuqiniseni amazinga kashukela egazini.
2. Ukudla kwesiJalimane
Uhlelo lokudla lwaseJalimane ludume ngokusebenza kwalo ekulahlekelweni isisindo ngendlela enempilo, njengoba lesi simiso siqukethe isethi ehlanganisiwe yezakhi ezisekela umzimba ngamandla adingekayo ukuze wenze imisebenzi yansuku zonke ngaphandle kokuzizwa ukhathele.
Ukuze ufinyelele imigomo ebekwe ngalokhu kudla, kufanele ulandele uhlelo lwayo ngokuqondile isonto lonke.
Ukudla kwasekuseni
Yidla ukudla okunempilo okuhlanganisa iqanda eliphekwe emanzini, kanye nengilazi yejusi yekarothi entsha. Ihhabhula lingengezwa esidlweni ukuze kwandiswe inzuzo yokondleka.
Ngaphezu kwalokho, ungakwazi ukuphuza inkomishi yetiye noma ikhofi ngaphandle kokufaka ushukela. Futhi unelungelo lokukhetha ukudla ucezu lwethosi kabili phakathi nesonto.
isidlo sasemini
Isidlo siqukethe isobho lemifino eliphekwe libilisiwe, kanye nesitsha sesaladi esisekelwe emifino emisha, nethuba lokwengeza ucezu lwenkukhu enesisindo esingaba ingxenye yesine yenkukhu yonke, noma ucezu lwesiteki noma ucezu oluphakathi nendawo. izinhlanzi.
Kubalulekile ukuthi lezi nyama ziphekwe ngendlela egcina umsoco ngokubilisa noma ukuyosiwa.
Ukwenza isinongo, ungasebenzisa izithasiselo eziwusizo nezilula ezifana namafutha omnqumo, ijusi kalamula, uviniga noma iyogathi engenawo amafutha.
Ngokuqondene nelayisi, kuvunyelwe ukudla izipuni ezinhlanu zalo phakathi nesonto.
Isidlo sakusihlwa
Yidla izithelo eziningi ezinenzuzo ezihlanganisa ugwava, amapheya, ubhanana, ama-apula namawolintshi. Engeza kulokhu inkomishi yeyogathi engenawo amafutha ukuze ujabulele ukudla okunempilo.
3. Ukudla okuzila ukudla ngezikhathi ezithile
Ukuzila ukudla ngezikhathi ezithile kulandela isu elidinga ukuthi ugweme ukudla amahora angu-16 kuya kwangu-20 ngosuku, kuyilapho udla ukudla phakathi namahora amane kuya kwayisishiyagalombili asele.
Lolu hlelo lwenziwa izinsuku ezimbalwa ngesonto, futhi abantu bangalungisa isikhathi sokuzila ngokwezidingo zabo kanye nenqubo yansuku zonke.
Le phethini yokudla ibhekwa njengesebenza ngempumelelo ekwehliseni isisindo, inqobo nje uma imikhawulo enconyiwe yama-kilojoule ilandelwa phakathi nezikhathi zokudla.
4. Ubisi lwamasonto onke kanye nezinsuku zokudla
Lolu hlelo lokudla okunempilo lubonakala ngokucebile ezingxenyeni eziyisisekelo zokudla okunomsoco ezifana namaprotheni, i-phosphorus, i-zinc, i-calcium namafutha, ngaphezu kwephesenti eliphezulu lamanzi. Lolu hlelo luncike ekuhlinzekeni le misoco ngezinsuku ezidliwayo, eziqukethe noshukela nokusansimbi. Uyaqaphela ukuthi lokhu kudla kuncike ikakhulukazi ezingxenyeni ezimbili eziyisisekelo ekunikezeni ukudla kwakho.
Ukuze wenze lokhu kudla, ukudla kungahlelwa ngale ndlela elandelayo:
Ukudla kwasekuseni:
Iqukethe izinsuku eziyisikhombisa ezinenkomishi yobisi oluncibilikisiwe.
Ukudla okulula:
Iqukethe inkomishi yesaladi ngaphandle kokwengeza amafutha noma izaqathi, amazambane, ummbila, noma uphizi.
isidlo sasemini:
Kuhlanganisa izinsuku eziyisikhombisa kanye nenkomishi yobisi noma iyogathi.
Okunye ukudla okulula:
Iqukethe izinsuku ezimbili nenkomishi yeyogathi.
Isidlo sakusihlwa:
Iqukethe izinsuku eziyisikhombisa ezihambisana nenkomishi yeyogathi noma ubisi.
Lokhu kudla kubhekwa njengendlela enomsoco futhi kuhlanganisa izidingo zomzimba zezakhi ezinkulu nezibalulekile ekudleni kwansuku zonke.
5. Ukudla kwamasonto onke okusheshayo
Ukuqinisekisa ukudla ukudla okulinganiselwe izinsuku ezimbili, kugxilwe ekuhlukaniseni ukudla kwansuku zonke ngale ndlela elandelayo:
ukudla kwasekuseni:
Iba nenkomishi yetiye noma yekhofi engenashukela, nesithelo esisodwa njenge-apula noma iwolintshi.
Ukudla kwasemini:
Ungakhetha phakathi kocezu lwenhlanzi eyosiwe ngenkomishi yeyogathi, ucezu lwenkukhu ephekiwe enocezu lwe-apula, noma ipuleti lesobho lemifino esisha.
Ukudla kwakusihlwa:
Kungaba inkomishi yeyogathi enama-apula amabili, noma ipuleti lamaqanda amabili abilisiwe anesaladi elihlanganisa izingcezu zenkukhu eyosiwe.
6. Ukudla kwama-popcorn wamasonto onke
I-Popcorn iqukethe iphesenti eliphezulu le-fiber enenzuzo emzimbeni, futhi inikeza iqembu lezinzuzo zezempilo ezihlanganisa:
- Sekela futhi uthuthukise impilo yenhliziyo nesistimu yokujikeleza kwegazi.
- Siza ekuvimbeleni i-osteoporosis.
- Ukwenza ngcono ukugaya nokwelapha izinkinga zokuqunjelwa.
- Ukuvikelwa ekuthuthukisweni kwe-allergies emzimbeni.
Amathiphu okulandela uhlelo lokudla lwamasonto onke
Kunconywa ukuphuza amalitha amabili amanzi nsuku zonke, okulingana nezinkomishi eziyisishiyagalombili, ukugcina i-hydration nokugwema isikhumba esomile, ikakhulukazi uma udla kancane.
- Kubalulekile ukwenza umsebenzi womzimba isigamu sehora nsuku zonke ukuze uthuthukise imetabolism.
- Ukunamathela ezikhathini zokudla ezingaguquki kunomthelela ekuzuzeni imiphumela emihle ekulawuleni isisindo.
- Kungcono ukudla ngaphambi kwehora lesihlanu kusihlwa.
- Kungcono ukudla isidlo sakusihlwa okungenani amahora amathathu ngaphambi kokulala.
Ukulandela ukudla okusheshayo kuthuthukisa ukusebenza kahle kokushiswa kwamafutha, okusheshisa ukulahlekelwa kwesisindo esiningi phakathi nesikhathi esifushane. Kubuye kube nomthelela ekuqeqesheni umzimba ukuba waneliswe ngamanani amancane okudla, ngaleyo ndlela kuncishiswe ubukhulu besisu.
