Ngeentlawulo zesidlo sasekuseni.
Ubusuku bokulala ubusuku bomntu iiyure eziyi-8. Ngelo xesha umzimba awufumani amanzi kunye nokutya. Ngeli xesha, umntu unelungelo lokulamba, kwaye kusasa umzimba kufuneka uzalise "amandla okugcina amandla". Ukuze uzalise le sitoksi kwaye ufumane amandla kuwo wonke umhla, awukwazi ukwenza ngaphandle kwasekuseni kusempilo. Ukuziphepha ekudleni kungabangela ukuhla okubukhali kumanqanaba eshukela egazi. Iingcali zenzululwazi ziye zabonisa ukuba ukungala kwesidlo sakusasa kukukhokelela ekukhunjweni kwememori, ukugxininiswa kwengqalelo kunye nokuqeqeshwa. Isidlo sakusasa sinokunyuka kwinqanaba lesetyhu egazini kunye nokubuyiselwa kwemetabolism, ephazamiseka emva kobusuku.
Ukuphepha utshintsho oluzelelwe kwinqanaba lomshukela wegazi liya kunceda ukwenza imenyu yokudla kwasekuseni. Iimpawu ezintle zesidlo sasekuseni esifanelekileyo:
- Ukutya kwasekuseni kunceda ukuzalisa umzimba kunye nezondlo ezifunekayo ukuqala usuku olunzima;
- Isidlo sasekuseni esinempilo sondlo sinceda ukugcina ubunzima bomzimba obuphilileyo;
- Isidlo sasekuseni sasikhokelela ekulawuleni ukutya, okukuvumela ukuba ukwenze ngaphandle kokutya;
- Isidlo sasekuseni esilungileyo sisinciphisa kakhulu amathuba okutya ngokutya imihla yonke;
- Ukutya kwasekuseni imihla ngemihla, uya kunciphisa kakhulu umngcipheko wesifo senhliziyo, kunye nokuvela kwesifo sikashukela se-2 degrees;
- Ukutya kwasekuseni kunceda ukuzinzisa imvelaphi ye-hormonal kunye neqondo leshukela legazi;
- Ukutya kwasekuseni kuphelisa ukulala nokukhathala kwasekuseni;
- Isidlo sakusasa sinceda ukuphucula ingqalelo kwaye ivuselela ingqondo, ephucula kakhulu umsebenzi wengqondo;
- Ngenxa yokutya kwasekuseni, unako ukulahleka ngokulula umzimba kwaye ulondoloze isisindo esifanelekileyo;
- Ukutya kwasekuseni kuphucula ukufumana amandla;
- Kwakhona inzuzo yesidlo sakusasa kukuba impilo kunye nempilo yomntu iphucula kakhulu.
Yintoni ikusasa elisempilo?
Kubalulekile ukuba uqaphele ukuba ukutya okusetshenziselwa isidlo sasekuseni, kuxhomekeka kwindlela yokuphila kakuhle kunye nendlela yokuzonwabisa, kunye nokufumana umsebenzi kunye nomsebenzi wokucinga. Ngoko ke, isidlo sasekuseni esifanelekileyo kufuneka sibe sahluke. Imveliso nganye iqulethe ubunzima obuthile bamavithamini kunye nezondlo. Ukudibaniswa kwemveliso eyahlukeneyo kukubalulekileyo kwindlela yokutya okunomsoco. Kufuneka ukuba ungabandakanyi kwizinto zokutya okubusiwe, kukulungele ukuyifakela kunye nemveliso ephekwe kwi-grill.
Ngethuba lesidlo sakusasa, umzimba wesidlo udla iikhalori ezingaphezulu, kodwa oku akunakunceda ukuba uzuze umzimba. Ukutya kwasekuseni, kufuneka udla ukutya okuqulethe i-calcium, i-iron kunye ne-vitamini B.
Akuyimfuneko ukusebenzisa i-breakfasts ekulungele ukulungiselela iimveliso ezigqityiweyo, kungcono ukupheka izitya ezintsha. Ngokomzekelo, izondlo zincongo zicebisa ukutya ipharya ekudleni kwasekuseni. Kuphawulwe ukuba abafazi abaqala usuku lwabo kunye neesinkwa banomncinci ngakumbi kunabo abakhetha ama-sandwiches, amaqanda okanye inyama ekudleni kwasekuseni. Zonke izityalo, ngakumbi i-oatmeal, zizityebi kwifiber. I-Kashi, ephekwe ngobisi obumhlophe, inciphisa kakhulu umngcipheko wesifo senhliziyo, kunye nesifo sikashukela nesifo. Ngokuzama ukuhlanganiswa kweemveliso ezihlukeneyo, uya kuba nako ukunquma isidlo sasekuseni esinokuhlwaya nesempilweni.
Ezi zilandelayo mveliso mazifakwe kwimenyu yasemini:
- Izityalo ezisuka kwiingqolowa ezipheleleyo, ezizityebi kwiivithamini ezahlukeneyo kunye neemaminerali;
- Iziqhamo kunye nemifuno enomxholo, equle inani elikhulu lamavithamini, amaminerali kunye neeprotochemicals;
- I-Sweet, njenge-porridge elimnandi, akufanele isetyenziswe;
- Kubalulekile ukuyeka ukupheka ama-pastries kunye ne-syrups.
Isilinganiso seekhalori ezidliwayo zichaphazela ubudala, isini kunye nohlobo lomsebenzi wabantu. I-1100 -1200 iikhalori yizinga elincinci lekhalori lemihla ngemihla. Ukuba unciphisa le nqanaba ukuya kuma-calories angu-1000, umzimba wakho awuyi kufumana izinto eziyimfuneko: i-calcium, isinyithi, iivithamini kunye neemaminerali. Ukusetyenziswa kokutya kwasekuseni kwemveliso equkethe iprotheni kunye nefiber, kuya kukuvumela ukuba ukwenze ngaphandle kokutya okutyhulayo kuze kube semini okanye ngaphambi kokutya. Ukula ukudla kwasekuseni, unqanda umzimba wakho uninzi lwezinto eziyimfuneko: i-potassium, i-calcium, i-magnesium, i-fiber kunye ne-aclic acid.
I-porridge epheleleyo engenakulinganiswa iya kunceda ukugcina ubunzima bakho obuqhelekileyo. I-Varya iphariji kwesoyi okanye ubisi obisikiweyo, ukongeza izityalo ezintsha, ukwandisa ukungena kwamavithamini kunye namaminerali emzimbeni. Kuyinto enqwenelekayo ukuya kwezinye ii porridges. I-Buckwheat, i-oatmeal kunye ne-rick porridge iyimfuneko ukuba uqale usuku, njengoko zizityebi kwi-carbohydrate.
Isandwich enebhotela kunye noshizi, kunye nesetywich kunye nebhotela kunye neqhekeza leyatamatisi yisidlo sasekuseni esihle kakhulu. Ulwahlulo luza kuzisa isonka kwi-grains epheleleyo. Khumbula ukuba iifate ziqukethe amafutha apheleleyo, ngoko kufuneka alahlekelwe.
Kubalulekile ukubandakanya kwimenyu yezilwanyana kunye neerusi ezivela kubo. Le mveliso inotyebi kakhulu kwi-vitamin C, kunye nezinye izinto ezincedo. Kufuneka kuqatshelwe ukuba isiqhamo kufuneka sisetyenziswe yonke imihla, ubuncinane kathathu.
Amaqabunga awona mthombo ophezulu weprotheni, ngelixa i-calori ephantsi. Ukutya kwasekuseni kukulungele ukutya amaqanda abilisiwe, amaqanda aqhekezayo, amaqanda aqhekezayo kunye namaqanda aqhoxisiweyo. Le mveliso iqulethe i-dose engenakubungozi ye-cholesterol-213 mg.