Bella Adams
Isikhathi samaholide sasehlobo sesiphelile, futhi sesingene shí esivunguvungwini somsebenzi nesimiso sesikole. Imvamisa, ukuhlala esikoleni, enyuvesi, noma ehhovisi kuthatha usuku lonke futhi, ngisho nangesikhathi sesidlo sasemini, kunzima ukwenza isidlo sakusihlwa ekhaya ngaphandle kokudla okulula. Yini okufanele uhambe nayo ebhokisini lesidlo sasemini, ingabe lokho okunikezwa yimakethe kuyasiza, futhi ingabe kufanelekile ukuba nanoma iziphi izibiliboco esandleni?
Yiziphi izinzuzo zokudla okulula?
Ake siqale ngalokhu kokugcina - kunjalo. Uhlelo lokugaya lusebenza ngemodi yezikhathi, njalo emahoreni ambalwa kukhona okuthiwa "inkathi yomsebenzi" lapho amakhono emoto nokufihla kwanda, futhi ukulungela inqubo yokugaya kuza.
Lokhu kudala imibandela yokucutshungulwa kwamakhemikhali okusebenzayo kokudla kanye nokufana kwakho. Phakathi nosuku lokusebenza, umzimba usebenzisa amandla emisebenzini yobuchwepheshe, kanye nokunyakaza nokugcina isikhundla somzimba.
Ubuchopho buhlala budla i-glucose ukwenza imisebenzi yabo. Uma ungadli isikhathi eside, izindlela zokulawula ngeke zikwazi ukunikeza inani elidingekayo le-glucose egazini ngaphandle kokuguquguquka okubukhali. Lokhu kuholela ekulahlekelweni kokugxilisa ingqondo, ikhanda elibuhlungu, ukuvevezela kwezandla, ukujuluka, ukuduma esiswini, kanye nemicabango ecindezelayo ngokudla. Lezi zinzwa ezingajabulisi zingagwenywa uma unokudla okulula okubili noma okuthathu nawe.
Makube ingxenye encane yokudla okumnandi, futhi okucebile ngamaprotheni, ama-carbohydrate ayinkimbinkimbi, i-fiber, namavithamini okungenani kashukela owengeziwe.
Yikuphi ukudla okulungele ukudla okulula?
Kungaba yini?
- Ingxube yezithelo ezomisiwe (omisiwe, izinsuku, umlimi, amabhilikosi omisiwe) iqukethe i-fructose eyanele kanye ne-glucose ukuze kujwayeleke ngokushesha amazinga eglucose egazini.
- Okusanhlamvu okuphelele noma isinkwa esihlumile, okusanhlamvu okusanhlamvu, nezigaxa zamandla ezinoju kuyimithombo emihle yama-carbohydrate okunzima ukuwafinyelela athatha isikhathi eside ukugayeka futhi anikeze amandla kancane kancane emzimbeni.
- Umthombo omuhle kakhulu wamaprotheni kuzoba izingcezu zenyama eyomisiwe, isinkwa se-pita ne-turkey nesaladi, amaqanda abilisiwe, iyogathi, nezingcezu zikashizi oqinile.
- Amantongomane (ama-hazelnut, ama-cashews, ama-alimondi, amantongomane), ukwatapheya, nenhlanzi esongwe ngesinkwa se-pita kuyokwanelisa isidingo samaprotheni futhi ibe umthombo wamafutha anempilo.
- Izithelo (ama-apula, ubhanana, amagilebhisi, amabhilikosi), amajikijolo (ama-blueberries, ama-blueberries, ama-raspberries, ama-strawberries, ama-currants) amasha noma aqandisiwe angezwe ku-yogurt, isaladi noma adliwe nje njenge-dessert azoletha ukunambitha futhi, ngokuqinisekile, azuze.
- Phakathi nosuku lokusebenza, amaqabunga e-ulethisi (kumasemishi, ku-pita isinkwa, nesinkwa), izingcezu ze-karoti nekhukhamba, nezingcezu ze-pepper zizosicebisa ngamavithamini kanye ne-fiber, futhi zizohambisana ngokuphelele nombala wombala we-snack.
Kungani ukudla okulula kubalulekile ezinganeni nakubafundi?
Izingane zesikole, abafundi, nezingane eziya emakilabhini aphuma esikoleni kufanele ngaso sonke isikhathi ziphakelwe, ngisho noma zidle ukudla kwasekuseni okuphelele ekuseni. Inyama ekhulayo idinga amandla amaningi kanye nesidingo esivamile sokuyigcwalisa.
Ngokwethula umkhuba wokudla okunempilo, kuzoba lula ngentsha nakubantu abadala ukulawula isisindo somzimba wabo, ngoba ukudla okuyingxenye (izikhathi ezingu-4-5-6 kanye nengcosana) kubavumela ukuba bagweme ukudla ngokweqile ebusuku futhi badle ama-calories amaningi ngezikhathi lapho. umsebenzi womzimba uphakeme.
Izinhlobonhlobo zezindawo zokudlela eziningi zesikole nezabafundi zishiya kufiseleka kakhulu. Ama-crackers, ama-chips, ama-sodas, ama-waffles, ama-lollipops, nama-caramel ayamnandi futhi ayanelisa isikhathi esifushane, kodwa uma edliwa njalo, azokwenza umonakalo omkhulu kunokuhle.
Futhi ekugcineni. Amanzi, izithelo ezintsha, i-compote noma umhluzi, kanye netiye elihlaza kuyoba ukwengeza okuhle ku-snack esiphundu. Asishiye ikhofi isikhathi esingaphezu kwezinkomishi ezi-2 ngosuku futhi okomzuzwana okhethekile 😉
