Ukutya kwasekuseni okulungileyo, kunokukunceda ulahlekelwe isisindo
Akusiyo imfihlo umntu ukuba isidlo sakusihlwa sisidlo esibalulekileyo. I-Endocrinologists bekwazi ukubonisa ukuba ukutya kwasekuseni okunesondlo akukhuthazi nje kwaye kunomdla, kodwa kunceda ukulahlekelwa isisindo. Ngokweziphumo zophando, abasetyhini abadla isiqingatha seekhalori zabo zemihla yokutya besidlo sakusasa. Yazi ukuba iipounds ezilahlekileyo azibuyelanga kulabo abathanda ukufumana isidlo sakusasa.
Izifundo ezaqhutyelwa eSan Francisco kubonise ukuba abafazi ababenomdla osemini, balahlekelwa malunga no-12% obunzima babo, kwaye abathandi bokutya kwasekuseni balahlekelwa ngu-4.5% wesisindo sabo.
Imeko yesidlo sakusasa kufuneka ibe yile, isidlo sakusasa kufuneka sibe phakathi kwama-30 no-40% eekhalori ukusuka ekudleni kwansuku zonke, kwaye enye, isidlo sakusasa kufuneka sikhawuleze. Nangona ukhawuleza, usanikeza isidlo sakusasa okungenani imizuzu elishumi. Ngokutsho kwabasondli bezondlo: ngaphambili sidla, ngokukhawuleza emzimbeni wethu uqala inkqubo yokumisa umzimba, okunceda ukunciphisa umzimba ngokukhawuleza. Ukuba umzimba awufumani ukutya kwasekuseni, uqala ukuhlawula kunye nokuqokelela izicubu ezinamafutha. Siza kubhala iindidi ezininzi zeentsuku zokutya ezinesondlo.
Muesli
Kuzo naziphi na izitolo unokuthenga ukudibanisa ngokulungelelanisa, kodwa kuya kuba luncedo kwaye kunonwabo ukuzipheka ngokwakho. Ukupheka njani? Kwaye konke kulula. Ehlobo, unokongeza iziqhamo ezininzi kunokwenzeka kwi-oatmeal eqhelekileyo: i-cherries, i-raspberries, i-strawberries. Emva kwemizuzu elineshumi siya kugcwalisa i-oat flakes ngamanzi okanye ubisi olufudumeleyo, unako ukongeza iinantambo, ujoni, iziqhamo okanye ijusi. Imixube enjalo ichaphazela kakhulu imeko yezipikili zethu, iinwele kunye nesikhumba. I-oatmeal iqukethe iivithamini zeqela B, elijongene nokukhula kwezipikili, iinwele kunye nekhumba.
Isaladi yokukhanya
I-vitamin charge of mood and vivacity. Inokupheka ngokukhawuleza. Thatha ukhukhamba, utamatisi uze uwasike, uze ungeze ukhilimu omuncu kunye nemifuno. Ukunika isaladi yethu ingcamango enkulu, sinokuyongeza ishizi esisikiweyo kuyo.
Kukho enye inketho yokwenza isaladi esilula, usebenzisa izi zithako ezilandelayo, okuyi-sorrel ne-radish. Okokuqala, masinqume isilidi kunye ne-sorrel, uze ungeze iqanda elibisiweyo, uzalise isaladi yethu nebhotela okanye ukhilimu omuncu, ufefe ngemifuno ubuhle phezulu.
I ziqhamo
Ukutya kwasekuseni, yonke into "inomsoco", inokufumaneka kwiqhamo eliqingqiweyo, okanye izithelo ezintsha, izandi, amajikijolo. Hlanganisa ama-apricot adibeneyo, ama-strawberries, i-kiwi, iibhanana, faka i-orange okanye i-juice ijusi. Abo banqwenela ukuthambisa, banokuthi, endaweni yezityalo zerayisi, bongeza ukhilimu otyutywe.
Cottage Cheese
I-calcium, equlethwe kwi-curd, inefuthe elihle kumsebenzi weenkqubo zonke ze-nervous. Hlanganisa i-cottage cheese kunye nobusi, ukhilimu omuncu kunye neziqhamo kunye ne-dessert kulungele. Ungasebenzisa i-cottage cheese njenge-dish yokuqala - songeza i-cottage shizi kwisaladi yemifuno okanye ungadla ngebhotela kunye nemifuno.
Yoghurts
Imveliso yobisi yesondlo icebile kwiiprotheni kunye ne-calcium. Kodwa kufuneka badle ngaphantsi kwesitya esipheleleyo. Unokulungiselela i-yogurt eyenziwayo, ngenxa yale nto sisebenzisa yogurt okanye i-yezhenka, songeza i-nafta kunye nokusika iziqhamo.
Kashi
Awuthandi i-semolina iphariji? Siqinisekisa ukuba olu khetho luya kukuthanda kwakho, ngenxa yoko siyatshisa ilitha lejusi ye-apula, faka iipunipoyi zeoli, isiqingatha indebe yama-manga, iipunipoyi ezi-3 zeshukela, izithelo kunye neerinki. I-porridge enomsoco kwaye ilungile ikulungele. Kulabo abathanda i-rice porridge, babilise irayisi, bafake i-porridge kwi-plate, bafake i-strawberry, iipulo, ii-apricot phezulu, wabeka enye irayisi, ubeke ilayisi kwilayisi kunye nelayisi kwakhona. Kulabo bafuna ukunciphisa umzimba, irayisi kufuneka idliwe ngaphandle kweshukela. Ezi ngqolowa ziza kukuzisa kuphela, zikunceda ukunciphisa umzimba kwaye zihlambulule umzimba wakho weesxinxu, ziyakwenza ube mncinci kwaye ujonge ngakumbi.
Sandwich
Xa udla isonka sakusihlwa, ngoko udla ngokukhawuleza. Ukongezelela, isonka sisisityebi kwi-carbohydrates, esiyimithombo engapheliyo yamandla emzimbeni wethu. Isetywiti yesetyhi eyancitshisiweyo - kwisiqwenga sesonka siya kufaka imifuno ehlanjulweyo, i ham kunye namaqanda. Ngama-sandwich kunye nemifuno, masisebenzise isaladi, isitiyi, utamatisi, ukhukhamba. Ukuba awufuni ukufumana i-vinaigrette, nje ungasebenzisi izithako ezingaphezu kweethathu okanye ezine kwisitshixo esinye.
Toasts
Isonka kufuneka sitywekwe kwipenki yokucima okanye kwi-toaster. Kwaye izithako zingafana neesandwich.
Omelette
Mhlawumbi amaqanda aqhekezayo ayavakala kakhulu, kodwa i-omelette inomdla. Okokuqala, kufuneka ungeze imifino, utamatisi kunye noshizi. Emva koko kufuneka ubethe amaqanda ngobisi, faka ishizi encinci, usike utamatisi, uze uphephe phantsi kwesiqheko esivaliweyo ngokushisa okuphantsi. Ngaphambi kokuba usebenze etafile, ufafaze imifuno ephosiweyo.
Ngoku siyazi ukuba isidlo sakusihlwa esifanelekileyo sisisibhambathiso sempilo kunye nokulawula ubunzima. Izitya ezinjalo zilungiselelwe ngokukhawuleza kwaye zilula, kodwa umphumo uya kukhwankqisa. Intsapho yonke iya kukubonga kakhulu ngenxa yesidlo sasekuseni esilungileyo nesempilweni, esiya kuba yisibambiso sebheyili kunye nokulawula umthamo.
Yiba nesidlo esihle kuwe.