Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-3 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1000 Kcal.
Abaningi, njengoba sebethole inani elibonakalayo lesisindo eseqile, baqala ukushesha ukuthola usizo ezindleleni ezeqisayo zokuguqula isibalo, imithetho ebophezela ukunciphisa kakhulu ukudla. Vele, lokhu kunikezwa ekunciphiseni abantu abanesisindo kanzima ngokomzimba nangokwengqondo. Uma lokhu kungekenzeki kuwe okwamanje, futhi udinga ukulungisa okuncane kakhulu, ukudla kwansuku zonke kuphelele. Ukuze ukugcine, awudingi ukuphambuka empilweni yakho ejwayelekile. Ngokwenza ushintsho oluncane ekudleni kwakho futhi ubonise amandla amancane, ungalahla cishe amakhilogremu amathathu ngesonto.
Izidingo zokudla zansuku zonke
Ukudla kwansuku zonke kusho ukuhlanganisa ukudla okulinganiselayo nokuhlukahlukene okuvela emikhiqizweni osekunesikhathi eside ijwayele futhi eyaziwa kithi. Lokhu kudla kumele kube okunempilo futhi kuqukethe ingxube efanele yezithako ezidingwa umzimba wakho. Udinga ukudla ngesikhathi sokudla kathathu ngosuku. Kungcono ukudla isidlo sakusihlwa kungakapheli u-19:00 pm noma amahora angama-2-3 ngaphambi kokucima izibani, uma ulala sekwephuzile. Kunconywa ukuthi uhlale udla cishe amahora afanayo.
Imikhiqizo eyinhloko enconyelwe ukusetshenziswa yimifino nezithelo ezingenasitashi, inyama enamafutha, okusanhlamvu okuphelele noma isinkwa se-bran, ubisi olunamafutha aphansi.
Uma indlala ingqongqoza phakathi kokudla okuyisisekelo, kuvunyelwe ukuyikhipha ngokuphuza ingilazi ye-yogurt engenalutho noma ukudla izipuni ezimbalwa zamakhemikhali anamafutha aphansi. Ngaphezu kwamanzi okuphoqelekile, ungaphuza amajusi asanda kufinywa neziphuzo zezithelo (izithelo, imifino, okuxutshiwe), itiye nekhofi elingenashukela, i-kvass encane, ubisi neziphuzo zobisi ezimuncu zokuqukethwe okunamafutha amancane. Kungakuhle ukwenqaba utshwala. Uma, noma kunjalo, komunye umcimbi onesizotha ufuna ukuphumula kancane, kunconywa ukuthi ukhethe ingilazi yewayini elibomvu noma elimhlophe elomile.
Ukwehla kwesisindo esikhulu kungatholakala ngokuhlanganisa ukudla nokuvivinya umzimba. Ngisho nokuzivocavoca okulula ekuseni kuzokusiza ukuthi ususe amakhilogremu angadingekile ngokushesha. Uma ungadlali imidlalo, zama ukuhola indlela yokuphila esebenzayo. Ukuhamba esikhundleni sokuhamba ngezinto zokuhamba, izitebhisi esikhundleni selifti nazo zingabasizi abahle ekwehliseni isisindo nasekuthuthukiseni impilo.
Uma udinga ukulahla isisindo esiningi esikwenza kube nzima ukujabulela ngokugcwele impilo, ungayeki. Uma ufisa futhi uzizwa kahle, ukudla kwansuku zonke kungaqhutshwa isikhathi esingaphezu kwesonto. Landela imithetho yezokudla uze ufinyelele umgomo wakho.
Isabelo samasonto onke sokudla kwansuku zonke
UMsombuluko
Ukudla kwasekuseni: ubhontshisi omncane usakazeka nebhotela amafutha aphansi noma i-1% kefir noma iyogathi (ingilazi).
Isidlo sasemini: ingxenye yesaladi lezinkukhu, ushizi, i-50 g ye-tuna kujusi wayo; 1-2 izingcezu isinkwa bran.
Isidlo sakusihlwa: isitshulu semifino esingenasitashi; ikhukhamba elisha; kufika ku-130 g wamazambane, aphekwe ngemifaniswano; i-apula noma i-pear.
NgoLwesibili
Ukudla kwasekuseni: 200 g we-porridge kusuka kunoma yimaphi ama-flakes (isisindo sibhekwa senziwe ngomumo); ubhanana ophakathi.
Isidlo sasemini: isaladi, efaka u-50 g woshizi onamafutha amancane kanye neminye imifino, eyoliswe nge-1 tsp. I-soy sauce; ipheya.
Isidlo sakusihlwa: inyama yenkukhu engenasikhumba ethosiwe epanini elomile noma eyosiwe (250 g).
NgoLwesithathu
Ukudla kwasekuseni: iqanda elibilisiwe; utamatisi obhakiwe; ucezu lwenyama yenkomo engenamafutha ku-grill.
Isidlo sasemini: isemishi, elihlanganisa isinkwa se-bran, ucezu lweshizi olunamafutha amancane, insimbi yensimbi, iparsley noma amanye amakhambi; ingilazi ye-kefir enamafutha afinyelela ku-1% noma i-yogurt engenalutho.
Isidlo sakusihlwa: 200 g inyama yenkomo ebhakiwe; I-100 g yamazambane ahlambulukile, angafakwanga lutho; isaladi yekhukhamba neklabishi; iwolintshi.
NgoLwesine
Ukudla kwasekuseni: ubhontshisi notamatisi; 70-80 amagremu kabhontshisi ophekiwe.
Isidlo sasemini: inyama yenkomo encane yenkomo; ikhukhamba kanye neklabishi isaladi ngamakhambi; i-Apple.
Isidlo sakusihlwa: ingulube enamafutha; isaladi yemifino oyithandayo; 70 g amazambane abunjiwe, angafakwa ngobisi olunamafutha aphansi; iwolintshi.
Friday
Ukudla kwasekuseni: ubhontshisi omncane othosiwe; ingilazi yobisi olunamafutha amancane; isipuni sezithelo jam.
Isidlo sasemini: ushizi we-cottage shizi onamafutha aphansi okungu-70-80 g; Ama-biscuits ama-2 noma amanye ama-biscuits anama-khalori aphansi, agcotshiswe ngebhotela elicolekile; isitsha sesobho semifino; ibhanana.
Isidlo sakusihlwa: 170 g amazambane abhakiwe noma abilisiwe; kufika ku-70 g we-cod emafutheni; isaladi lemifino embalwa engeyona yesitashi kanye nenani elincane le-squid elibilisiwe; i-apula.
Saturday
Ukudla kwasekuseni: ibhanisi elomisiwe elinengqimba encane yebhotela ingilazi yobisi olunamafutha amancane; 1-2 tsp uju wemvelo.
Isidlo sasemini: 200 g yenkukhu fillet stewed enkampanini yemifino; 150 g of oqoshiwe iklabishi emhlophe kanye 2 tbsp. l. ubhontshisi abilisiwe ngezingcezu zezaqathi.
Isidlo sakusihlwa (khetha noma iyiphi inketho oyithandayo):
- kufika ku-150 g we-ham engenasikhumba; 70 g uphizi oluhlaza; 120 g amazambane abilisiwe noma abhakiwe; ucezu lwephayinaphu elisha noma ekheniwe;
- inyama yenkomo enciphile; 150 g amazambane abilisiwe; isaladi lamakhukhamba, utamatisi, isikwidi esibilisiwe.
Sunday
Ukudla kwasekuseni: amaqanda enkukhu abilisiwe noma athosiwe epanini elomile; ucezu lwenkonyana ephilile, eyosiwe; ucezu lwesinkwa sokusanhlamvu; ingxenye yamagilebhisi.
Isidlo sasemini: ucezu lwenkukhu ebilisiwe; amazambane abhakiwe noma abilisiwe; isaladi yemifino engekho isitashi; i-apula elibhakiwe elingafakwa ngama-50 g omisiwe.
Isidlo sakusihlwa: izingcezu ezi-2 zesinkwa esiphelele; isaladi yamakhukhamba neklabishi elimhlophe; kufika ku-30 g we-ham epholile; isitsha sesobho semifino ngaphandle kokuthosa.
Ukungafani kokudla kwansuku zonke
- Njengoba ukudla kwansuku zonke kungasho imingcele eqinile yokudla, kungalandelwa cishe yiwo wonke umuntu.
- Akufanele ukhethe uhlobo olunjalo lwabesifazane abakhulelwe nabancelisayo nalabo abanezifo noma izici zomzimba ezidinga umsoco okhethekile.
- Ngaphambi kokuqala ukudla, ukubonisana nodokotela ngeke kube yinto engadingekile, ikakhulukazi kubantu abasha, abantu abaneminyaka yobudala kanye nalabo abangaqiniseki ngekhwalithi yezempilo yabo.
Izinzuzo zokudla kwansuku zonke
- Enye yezinzuzo eziphambili zokudla kwansuku zonke, mhlawumbe, kungabizwa ngokuthi iqiniso lokuthi ukwehla kwesisindo kulo kwenzeka ngaphandle kokuthokozela kwendlala.
- Isethi yokudla engadliwa inkulu futhi ihlukahlukene. Ngakho-ke, uma ulandela lokhu kudla, akunakwenzeka ukuthi uhlangane nobuthakathaka, impilo ebuthaka, kanye nesifiso sokuyekelela.
- Ukwehla kwesisindo kukhululekile, umuntu uzizwa ekhuthele futhi angaphila impilo ejwayelekile.
- Iningi lezazi zokudla ziyayisekela le ndlela ehlongozwayo ngoba inika isilinganiso sokuncipha kwesisindo kancane futhi ayicindezeli umzimba.
Okubi kokudla kwansuku zonke
- Indlela yansuku zonke yokwehlisa isisindo ayinawo amaphutha. Ngokusobala unezinzuzo eziningi.
- Yebo, lokhu kudla kungahle kungalungeli abantu abafuna ukunciphisa umzimba ngokushesha.
- Uma ufuna isibalo sakho esisha esihle sikuthokozise isikhathi eside, udinga ukubekezela futhi ubonise amandla endleleni eya emphumeleni oyifunayo.
Ukudla kabusha
Ukwenza kabusha ukudla kwansuku zonke akudingi ukunamathela kunoma yiziphi izinsuku ezibekiwe. Uma uzizwa umuhle, ungaguqula isibalo ngale nqubo noma kunini lapho ufuna khona.