Okunomsoco Futhi Okunempilo: Iyiphi Into Engcono Kakhulu Ongayidla Ukudla Kwasekuseni

Ukudla kwasekuseni okunempilo kufanele kuhlangabezane nezidingo ezintathu eziyisisekelo. Kumele kube okunomsoco, okwanelisa indlala amahora angu-4-6. Imvamisa, lokhu kungu-30% wokudla kwansuku zonke kwekhalori, ngokusho kwesiteshi seTelegram UDokotela osePocket.

Ukudla kwasekuseni kufanele kube nazo zonke izakhamzimba:

• amaprotheni
• amafutha,
• ama-carbohydrate asheshayo.

Kufanele kusheshe ukulungiselela noma ukupheka kusenesikhathi.

Yini ongayidla ekuseni kusuka kuma-carbohydrate:

• noma yikuphi okusanhlamvu okuphekwe isikhathi eside.
• Okusanhlamvu okuphelele noma esinye isinkwa esinempilo.
• I-pasta eyenziwe nge-durum kakolweni noma i-pasta egcwele okusanhlamvu. Ama-calories atholakala kubo azoba nesikhathi sokuchithwa phakathi nosuku.
• I-legumes, kodwa ngemva kwayo, kubaluleke kakhulu ukuphuza amanzi anele usuku lonke.

Iyiphi iphrotheni engcono kakhulu ongayidla ekuseni?

Kungcono ukukhetha ukudla okunamafutha amaprotheni kwasekuseni. Amantongomane, izinhlanzi ezinamafutha, ushizi oqinile kanye ne-cottage shizi, i-offal, namaqanda - konke lokhu kuqukethe inani elanele lamaprotheni.

Imithombo emincane yamaprotheni ingcono kakhulu ukushiywa isidlo sakusihlwa. Lokhu kusebenza enhlanzini engenamafutha, inkukhu, ne-turkey.