Ungacabangi ukuthi osemusha uzobukeka ehlekisa ngandlela-thile "ngebhokisi" lakhe. Ngokuphambene nalokho, cishe, ontanga bazohlola ukunyakaza okunjalo njengokuthi "okuthuthukisiwe", ikakhulukazi ngemva kokuzijwayeza okuqukethwe kwesitsha. Futhi ngaphakathi kufanele sibeke konke okumnandi kakhulu, okuthakazelisayo nokunempilo, kuyilapho into engeke ilahlekelwe ukubukeka kwayo nokusha futhi ngeke ingcolise isikhwama sesikole ngesikhathi sokuthutha.
Kunokuhlangenwe nakho okuningi ekudaleni "ibhokisi" lokudla kwasemini kwezingane zesikole eNtshonalanga: ngokwezifundo zamuva, ngaphezu kwengxenye yezingane zesikole zithatha ukudla okunjalo nazo, futhi lokhu kungamabhokisi esidlo sasemini angaba yizigidi eziyizinkulungwane ezingu-5 ngonyaka e-UK kuphela! Ngakho umbuzo othi "Yini okufanele uyifake ebhokisini?" sanquma kudala ngathi. Ngesikhathi esifanayo, ukuhlukanisa ukudla kwasemini kwentsha (ethanda yonke into entsha!) Kungumsebenzi onzima kakhulu. Kodwa ngenxa yochungechunge lwamathiphu angezansi, yomibili le mibuzo izovalwa kuwena.
Yini okufanele ibe nesidlo sasemini somusha mayelana nokudla okunempilo okuphelele:
1. Ukudla okunothe nge-ayoni. Intsha, ikakhulukazi amantombazane, ivame ukuba seqenjini lalabo abangenalo lesi sici esibalulekile. Ngakho iphuzu lethu lokuqala limi kanje. Yikuphi ukudla kwe-vegan okune-ayoni ephezulu? I-lettuce yeqabunga eliluhlaza, amabhilikosi omisiwe, kanye nama-chickpeas, udali nobhontshisi. Kusuka ku-chickpeas abilisiwe (sincoma ukucwiliswa ebusuku ukuze unciphise isikhathi sokupheka), ungenza i-dessert emangalisayo ngoju. Ama-lentils angaxutshwa nelayisi futhi afakwe esitsheni esihlukile (akukho lutho oluwusizo kakhulu ekugayeni kuneKhichari!). Ubhontshisi ebhokisini lokudla kwengane akufanele kube okuningi, ukuze ungabangeli ukuqunjelwa.
2. Zinc kungenye into ebalulekile. Igcwele amantongomane e-brazil, ama-alimondi, imbewu yethanga kanye nembewu yesesame. Konke lokhu - okukodwa noma okuxubile - kuzokwenza isidlo esihle kakhulu; ungakhohlwa ukunamathisela i-spoon ku-delicacy. Uma ingane yakho iwukudla kwemifino ovo-lacto (okusho ukuthi idla amaqanda), yazi ukuthi nawo acebile nge-zinc.
3. I-Omega-3-unsaturated fatty acids kubalulekile ekusebenzeni okugcwele kobuchopho nohlelo lwe-hormonal. Ziningi ngembewu ye-chia, efanelekile kuma-smoothies - bheka iphuzu 5 ngezansi (ithisipuni elilodwa lembewu lanele). I-Omega-3s iyatholakala futhi emafutheni e-rapeseed (ingasetshenziswa njengendlela yokugqoka isaladi uma uyifaka ebhokisini lakho lokudla), imbewu ye-hemp (ethengiswa ezitolo zezempilo; idinga ukuthoswa kancane futhi ingafakwa usawoti omncane ukuze inambitheke) kanye kuwo wonke amantongomane angagasiwe (omisiwe) - ikakhulukazi ama-walnuts, adinga izingcezu ezingu-7-8. Ama-Omega-3s ayatholakala nakubhontshisi wesoya (kufanele osiwe noma ubiliswe ukuze udliwe), i-tofu (lokhu kudla kwe-vegan okunomsoco futhi okusemfashinini kuyi-lunchbox yangempela!), ithanga nesipinashi.
4. Okuthile okumnandi… Futhi mhlawumbe okuphundu! Cha, yiqiniso, hhayi ama-chips - ungapheka ama-popcorn ekhaya, kodwa-ke, hhayi ku-microwave kanye nenani elilinganiselwe likasawoti (ungangeza futhi i-paprika, i-chili kanye noshukela noma esikhundleni sayo ukunambitha).
5. Phuza. Ungaphuthelwa yithuba lokuyisa ingane yakho esikoleni nejusi entsha, iyogathi ephuzwayo (eyenziwe ekhaya), noma i-smoothie enhle eyenziwe ngesayensi nothando lwakamuva. Ukwenza ukuphuza isiphuzo esiwugqinsi kube lula, sithele ebhodleleni lezemidlalo elilingana nentamo ebanzi.
Ngokusekelwe ezintweni zokwakha