John Myers
Esona sidlo sibalulekileyo
Isidlo sakusasa esisempilweni sesona sidlo sibalulekileyo sosuku. Ngaphandle koku, kuphela ngaphantsi kwama-40 ekhulwini kuwo onke amaJamani atya isidlo sakusasa yonke imihla. Ezi ngcebiso zilandelayo ziya kukuxelela ukuba yintoni eyenza ukutya okufanelekileyo kwasekuseni.
Oku kutya kulungele isidlo sakusasa esisempilweni
Ngokufanelekileyo, isidlo sakusasa kufuneka sibe nemibala kwaye silungelelanise: Inxalenye yeesiriyeli - ngokukhethekileyo ukutya okuziinkozo -, iimveliso zobisi, iziqhamo, kunye nemifuno zenza isidlo sakusasa esinempilo kuba ziqulethe izondlo ezininzi ezibalulekileyo ezifana neevithamini, iiminerali, kunye nezinto zezityalo zesibini kunye ukuzalisa kwixesha elide. Ukuba ungaphezulu kwesausage kunye nefeni yesonka samasi, kuya kufuneka uqiniseke ukuba utya iimveliso ezinamafutha aphantsi. Ukuba uvame ukuba nezinyo elimnandi, kungcono ukhethe ubusi okanye i-jam enomxholo ophezulu weziqhamo kunye noshukela omncinci, ongayifumana kwisebe lezinto eziphilayo kwi-drugstore yakho, umzekelo.
Iingcebiso zokupheka kwisidlo sasekuseni
Qala usuku nge-muesli enempilo eyenziwe ngeeflakes ezipheleleyo ezinobisi olunamafutha aphantsi kunye neziqhamo. Ungayidibanisa ngokwakho kwiiflake ezahlukeneyo zecereal kunye namantongomane kwaye uyicokise ngeziqhamo kunye neyogathi. Akufunekanga utye i-cornflakes kunye netshokholethi okanye i-muesli e-crunchy, njengoko ezi ziqulethe izondlo ezimbalwa kunye neswekile eninzi.
Nabani na osele exakekile kusasa, umzekelo ukukhwela ibhayisekile ukuya emsebenzini okanye ukubaleka kusasa, kufuneka enze isidlo sakusasa sibe sisityebi ngeecarbohydrates. Kungcono ukubeka ingqalelo kwi-carbohydrates enzima: i-wholemeal rolls, iziqhamo, kunye ne-oatmeal zinika amandla akhawulezayo kwaye zigcine ugcwele ixesha elide kune-carbohydrates elula ezifana nezo zifumaneka kwisonka esimhlophe, i-cornflakes, kunye nokunye okunjalo.
Iiprotheyini ligama lomlingo kuye nabani na ofuna ukugcina umzobo wabo umncinci okanye ufuna ukuqeqesha isisu esichaziweyo ngehlobo! Ukutya okuneprotheyini eninzi okufana namaqanda, inyama, okanye iimveliso zesoya kukugcina uzele ixesha elide kwaye kukhawulezise ukukhula kwezihlunu. Amaqanda athosiweyo, amaqanda aqhekekileyo, i-omelets, okanye i-yoghurt ephezulu yeprotheni okanye izitya ze-quark zifanelekile kule nto.
Ukuba awukwazi ukutya i-bite ekuseni, iglasi ekhawulezayo yeziqhamo okanye ijusi yemifuno okanye ubisi lunokuba lukhetho lwesondlo esifanelekileyo. Xa uthenga ijusi, nangona kunjalo, qiniseka ukuba ukhetha iijusi ezingagxiliyo kunye neepesenti ze-100 zesiqulatho seziqhamo, kuba aziqukethe iswekile eyongeziweyo. Ukongeza kwiijusi, amanzi, iti okanye ikofu nazo ziziselo ezifanelekileyo.
Kutheni isidlo sakusasa esisempilweni sibaluleke kangaka
Kukho enye inkuthazo yokutshintsha ukutya okubandakanya isidlo sakusasa esilungeleleneyo: Isidlo sakusasa esinempilo asikuzalisi nje kuphela, kodwa sikwakunceda ukuba unciphise umzimba. Inika umzimba ngeecarbohydrates, ifayibha, iivithamini kunye neeminerali emva kokulala. Ukuba i-metabolism ayifumani ezi zondlo, bonke oovimba bamandla basetyenziswa ngokukhawuleza. Ngenxa yoko, uziva ulambile nangaphambi kwesidlo sasemini. Abaninzi ke baye bafumane iilekese okanye batye kakhulu ngexesha lesidlo sasemini. Oku kuthetha ukuba i-organism, ebisebenza kwi-back burner, ifumana iikhalori ezininzi kakhulu ngexesha elinye, apho umzimba uzigcina ngokuzenzekelayo kwiithishu ezinamafutha kwisigaba esilandelayo sokulamba.
