Ukudla Okufanelekile Nomfanekiso Ophelele

Ingxenye eyaziwayo "90-60-90" - akuyona njalo "izinga" lobuhle, kodwa udinga ukwazi ukuzigcina usesimweni esihle. Ukuze uthole umphumela omkhulu (isibalo esifanele), ukusebenza ejimini akwanele. Okokuqala, udinga ukujwayela ukudla kwakho futhi uzijwayeze ukudla okunempilo okufanele. Lokhu akusho ukuthi kufanele uyeke ngokuphelele amaswidi nemikhiqizo kafulawa.

Lokhu ukudla okunempilo okunokulinganisela okuqukethe amaprotheni, amafutha, nama-carbohydrate anele ukugcina umzimba unempilo futhi ugcine lawo maphawundi engeziwe.

Yikuphi ukudla okungabhekwa njengokunempilo nokudla?

Imifino: iklabishi elimhlophe, izaqathe, beet, broccoli, ukhukhamba, utamatisi, asparagus, radishes, zucchini, amazambane (okubhakwa kuphela);

Izithelo: ama-apula, izithelo ezisawolintshi, uphayinaphu, umango, ipentshisi;

Imifino: isipinashi, ulethisi, basil, fennel, isilimo esidliwayo esinamagatsha anamanzi kanye namaqabunga, parsley, dill;

Amajikijolo: ama-strawberries, ama-raspberries, ama-blueberries, ama-currants, ikhabe;

Okusanhlamvu: i-buckwheat, i-oatmeal, i-millet, irayisi (kusuka elayisi elingapholishiwe).

Ngayinye yalokhu kudla iqukethe inani elithile lamavithamini anikeza impilo emzimbeni wethu. Ngokwesibonelo, ubhontshisi, inhlanzi, amantongomane, i-cottage shizi (amafutha amancane), neyogathi kunamaprotheni amaningi. Umthombo wama-carbohydrate i-broccoli, isipinashi, ukholifulawa, ama-apula, ama-plums, amapentshisi, i-oatmeal, i-asparagus, utamatisi, ama-turnips, isilimo esidliwayo esinamagatsha anamanzi, njll. Amafutha atholakala kuma-walnuts, ama-alimondi nasemafutheni omnqumo.

Lokhu akulona lonke uhlu lokudla okunconyelwe ukudla, ukunciphisa umzimba, nokuqinisa umzimba ngokujwayelekile, kuyingxenye encane kuphela. Bajwayele wonke umuntu, kodwa ngisho nengxenye yesithathu yohlu ayifakiwe ekudleni kwansuku zonke. Ngokuwafaka ekudleni kwethu kwansuku zonke, singakuthatha ngokuqaphela ukudla okungenampilo nokungalingani.

Ukufunda ukuhlanganisa ukudla

Uma uhlanganisa ukudla okuthile ngokungalungile, uzoqunjelwa. Isibonelo, ukudla iklabishi, namagilebhisi, nokuphuza ingilazi yobisi ngesikhathi esifanayo (okungukuthi endaweni eyodwa) kuzokwandisa ukuvutshelwa emathunjini. Ungathola isisu esibuhlungu uma uhlanganisa umkhiqizo we-alkaline (ubisi) nokudla okune-acidic (utamatisi noma ama-cranberries). Ezinye izinhlanganisela zokudla zizongeza amasentimitha engeziwe okhalweni lwakho. Okokuqala, iyinhlanganisela yama-carbohydrate namafutha. Isibonelo, inkomishi yekhofi enokhilimu kanye nekhekhe noma isangweji le-bacon liphenduka amafutha futhi atholakala ezindaweni ezibonakalayo kakhulu.

Kubalulekile ukukhetha ngokucophelela esikuphuzayo. Ngokwesibonelo, amajusi namacompote, iziphuzo zezithelo, ikhofi netiye akuhambisani kahle nokudla. Ubuningi obungadliwa nabo ama-dessert alula afana noshokoledi, ama-marshmallows, noma i-marmalade, bese kuba ngamanani amancane.
Uma kungenjalo, kufanele uphuze ngaphambi kokudla noma ihora ngemva kokudla. Utshwala obunamandla kufanele bushiywe kuze kuphele ukudla, futhi uma kuyiwayini, kufanele buphuzwe ngamatshwala amancane.

Izingxenye zokudla kufanele zilinganiswe ngale ndlela elandelayo:

1. Ingxenye yephalishi kufanele ibe ubukhulu besibhakela sakho;
2. Isinkwa noma imiqulu yesinkwa - izingcezu ezi-2 (ngokwesilinganiso samagremu angu-30);
3. Inyama noma inhlanzi - ubukhulu besandla sakho;
4. Ushizi - 180 g;
5. I-Kefir, ubisi - ingilazi engu-1;
6. Imifino, izithelo - ubukhulu besibhakela.