Ukutya okunesondlo kunye nokusempilweni: Yeyiphi eyona nto ilungileyo yokutya kwisidlo sakusasa

Isidlo sakusasa esisempilweni kufuneka sihlangabezane neemfuno ezintathu ezisisiseko. Kufuneka ibe nesondlo, ibe yinto eyanelisa indlala iiyure ezi-4-6. Ngokwesiqhelo, le yi-30% yekhalori yemihla ngemihla, ngokutsho kwesiteshi seTelegram uGqirha ePokothweni.

Isidlo sakusasa kufuneka sibe nazo zonke izondlo:

• protein
• amafutha,
• iicarbohydrates ezicothayo.

Kufuneka ukukhawuleza ukulungiselela okanye ukupheka kwangaphambili.

Yintoni ongayidla ekuseni kwiicarbohydrates:

• naziphi na iicereals eziphekwe ixesha elide.
• Ingqolowa epheleleyo okanye esinye isonka esinempilo.
• I-pasta eyenziwe ngengqolowa ye-durum okanye i-pasta epheleleyo. Iikhalori ezifunyenwe kubo ziya kuba nexesha lokuchithwa emini.
• Iimbotyi, kodwa emva kwazo, kubaluleke kakhulu ukusela amanzi aneleyo imini yonke.

Yiyiphi iprotheyini efanelekileyo yokutya ekuseni?

Kungcono ukhethe ukutya okunamafutha eprotheyini kwisidlo sakusasa. Amantongomane, iintlanzi ezinamafutha, i-hard and cottage cheese, i-offal, kunye namaqanda - zonke ezi ziqulethe inani elaneleyo leprotheni.

Imithombo ebhityileyo yeprotheyini yeyona ilungileyo ishiywe kwisidlo sangokuhlwa. Oku kusebenza kwintlanzi ebhityileyo, inkukhu, kunye ne-turkey.