Kude nathi sonke kwaye asinaso ithuba lokufumana ixesha lokuma ngesitofu kwaye silungiselela kwasekuseni okunesityebi nokuphilileyo. Yivume, akuyinto engavamile ukuba ubaleke ebhedeni ngcamango yokuba sele usuqalile, kwaye kwimeko apho kwasekuseni kuyakuba yinto yokugqibela ucinga ngayo. Nangona kunjalo, isidlo sakusasa sisinye sezidlo ezibalulekileyo kulo lonke usuku.
Ngokuqhelekileyo senza isivumelwano kunye nesazela sethu kunye nesidlo sakusasa esiqala ngalo imini ngeyona nto ingenakuncedo, okanye nokuba yingozi, ngokukhawuleza. Kodwa kwasekuseni ukutya okunomsoco kwaye okunempilo akuncedi kuphela ukubonelela umzimba ngokusetyenzwa kwezondlo, ukwandisa imisebenzi yomzimba kunye yengqondo, ukuzinzisa ukulinganisela kwe-hormonal, kunye nesishukela egazini, kodwa kunceda ukugcina ubunzima bomzimba obungavumeli ukutya ngokutya emini. Namhlanje siya kukubonisa iindlela ezininzi zokusombulula le ngxaki kwaye unike imizekelo yexesha lokutya ngokukhawuleza.
Ngoko, uqale phi usuku lwakho? Injongo ephambili yokutya kwasekuseni kukunika umzimba wethu ngokwaneleyo iprotheni, ubuncinane ama-gramu amahlanu e-fiber kunye nee-carbohydrates ezimbalwa. Khumbula ukuba i-carbohydrates evuthayo iyona nto ingcono kumzimba, ngoko ke, nokuba uhleli kwi-carbohydrate yokutya, kungcono ukuba ufake ukutya okuqukethe i-carbohydrate kwisidlo sakusasa. Kwakhona, inani elincinci leoli liya kwongeza kwi-stamina yakho kwaye uncede ukususa umnqweno onobungozi nombi wokuba ne-snack emva kweyure okanye ezimbini emva kwekusasa.
Akunzima kakhulu ukufumana iimveliso ukwenzela ukupheka ukutya ngokukhawuleza. Njengomthombo weprotheni, ungasebenzisa ngempumelelo i-cottage ushizi kunye noshizi, inyama emhlophe, amaqanda, iantonga, intlanzi. Ukuze udle i-carbohydrate engcipheko ekudleni, unako ukongeza i-muesli okanye okusanhlamvu kwi-grains epheleleyo, isonka okanye isonka esilungileyo okanye ibinki embalwa ongayongeza kwi-yogurt. Kwakhona, iinkozo zinokusebenza njengomthombo wefiber efunekayo kwisisu. Musa ukulibala malunga namajikijolo, iziqhamo kunye nemifuno, ngenxa yokutya okumnandi kakhulu kunokukunceda ukuba unike umzimba kuphela isethi sezondlo, kodwa wenze kwakhona ukukhanya kwakho kusasa kunye nokukhanya, kwaye ufumane amandla ngosuku olulandelayo.
Izinketho zokutya okukhawulezayo
- Ukuhlanganiswa kakuhle kwezithelo kunye ne yogurt akukona nje umonakalo omangalisayo kunye nenzuzo engenammiselo kwimpilo yakho, kodwa ayifuni ukulungiselela. Uthatha nje indebe ye-yogurt enhle yemvelo ngaphandle kweendvuna kunye nezongezo kwaye udibanise kunye neziqhamo eziqingqiweyo. Ukongezwa okugqithisileyo kule sakusasa kungaba yindebe yetiyi ecocekileyo yempuphu kunye neqhekeza lesonka sokutya. Ebusika, xa kunzima ukuthenga isiqhamo esitsha esiphucukileyo, kunokwenzeka ukuba kuthathe indawo yazo izithelo ezomileyo, apho zonke izinto ezinomsoco kunye nezixhamlayo zigcinwa - ama-aprikoti omisiweyo, iinqununu, amakhiwane, iinqabileyo;
- Olunye uhlobo oluhle nolwaziwa ngokutya kwasekuseni ngokukhawuleza - muesli. Unokuzithenga kwivenkile, uthele ubisi okanye amanzi, emva koko, emva kokulinda encinci (ngeli xesha unako ukuza uhlambe uze uqhubise amazinyo akho), isidlo sakusasa siyakulungele. Ngelishwa asikwazi ukuqinisekisa ukuba i-muesli ethengiweyo ayinayo nayiphi idayi kunye neendapu. Kodwa kukho indlela yokuphuma - ungayilungisa. Oku akunzima kakhulu kwaye akuyi kufuna ngaphezu kwemizuzu emihlanu ngobusuku obuphambili. Thele indebe ye-cereal kwi-grains epheleleyo (ingaba ngqolowa, i-oats okanye i-flakwheat flakes), yongeza iglasi yamanzi uze ushiye ubusuku bonke. Ngentsasa uvula amanzi ngobuncinane, faka amaqabunga ambalwa, izithelo, i-yogurt, i-nut okanye ubusi ukuze uzonambitha, zixube kakuhle - kunye nesidlo sakusihlwa esilungileyo sisilungile!
- Omnye ukukhawuleza ngokwaneleyo, nangona kunjalo, akuyona into ekhethekileyo kwaye ilungele ukutya kwasekuseni-ukusetyenziswa kweemveliso eziqingqiweyo eziqingqiweyo. Izinzuzo zesidlo sakusasa zilula kunye nokukhawuleza kokulungiswa kwayo, kwaye ukungonakali yindleko ephezulu kunye neqabunga ezichaphazela kakubi iinzuzo kunye neentlobo zokutya ezichithwe. Kodwa ke, ukuba kukho ukhetho, kungcono ukuba nesidlo sakusihlwa esinjalo kunokungabikho kwayo yonke into.