Zonke izidlo "eziyisimangaliso" zigcwele hhayi izinguquko kuphela endleleni ejwayelekile yokuphila, kodwa futhi zisongela impilo. Ngaphambi kokuya ekudleni okunemfashini futhi, zama ukukuhlola ngokufanele.
Okokuqala bonana nodokotela: Lokhu kungezwakala kukhuthaza kakhulu, kepha kuzokusiza ukuthi ugweme izinyathelo eziningi ezingalungile.
Futhi ungathembeli kuzinguquko ezinqala… Ngabe ukudla okudlayo kuthembisa ukuthi uzolahlekelwa amakhilogremu amabili noma amathathu ngesonto? Kepha awudingi lokho! Lapho umuntu ehlisa isisindo masinyane, imetabolism emzimbeni wakhe ivame ukwehlisa ijubane futhi ukwehla kwesisindo kuyeka ngokushesha okukhulu. Futhi-ke, ngokubuya kokudla okujwayelekile (ngemuva kwakho konke, akunakwenzeka ukuqhubeka nokudla impilo yakho yonke), isisindo sithola ngokushesha okukhulu. Abahlakaniphe kunabo bonke thatha isikhathi sakho futhi uchithe ama-500 g ngesonto… Ngokumangazayo, lokhu akunzima nakancane.
Ngokufanelekile, indlela yokudla kufanele ihambisane necala elithile: ngemuva kwakho konke, imayelana nomzimba wakho oyingqayizivele, imikhuba yakho nezinto ozithandayo, futhi ekugcineni, inqubo yakho yansuku zonke. Ngakho-ke, ungamangali uma izeluleko ezisize umngani wakho noma umakhelwane ziba yize kuwe. Ukushisekela “izinhlelo” ezingajwayelekile njenge-grapefruit noma uphayinaphu, ama-teas “caps-fat” noma ama-capsules anezinto ezivela ezitshalweni zase-Asia noma zase-Afrika nawo angeke aholele kunoma yini enhle.
Okufanele ngikwenze? Ukuqala lungisa izinto ekhishini lakho nasekhanda lakho… Ukudla kufanele kuhluke, kube mnandi futhi kujabulise. Nakhu okuhlukile kohlelo lokudla lwamasonto onke. Iqukethe wonke amavithamini namaminerali adingekayo empilweni futhi inamafutha amancane. Umkhawulo kuphela usawoti, ongekho ngaphezu kuka-6 g nsuku zonke, okungukuthi, okuningi njengoba kuqukethwe emikhiqizweni ngokwayo, hhayi igremu ngaphezulu.
UMLONDO
… Ipuleti lama-bran flakes, eligcwele ubisi olunamafutha amancane; ibhanana; ingilazi encane yejusi yamagilebhisi.
Isemishi eliphelele lesinkwa esine-tuna kanye nemayonnaise enamafutha amancane; i-yogurt yezithelo ezinamafutha amancane; I-apula.
… Inkukhu, ethosiwe ngokushesha ngamasheya nemifino, nelayisi elinsundu; izithelo ezintsha zesaladi.
… Iphayi likakolweni eligcwele amafutha amaningi noma ushizi othambile (noma okufanayo); 300 ml ubisi olunamafutha aphansi.
NgoLwesibili
Ipuleti lama-muesli angenashukela elinobisi olunamafutha amancane nama-strawberry.
… Ijacket amazambane aneqanda, i-watercress ne-ulethisi enezingubo ezinamafutha amancane; umpe namagilebhisi.
I-spaghetti sikakolweni ephelele enenkomo yenkomo enomzimba kanye ne-veggie bolognese, isaladi enamafutha amancane.
Isinkwa sesinkwa esine-pâté noma ushizi othambile; ibhanana; 300 ml ubisi olunamafutha aphansi
UMTSHALA WESIKHATHI
Izaladi zezithelo ezineyogathi yemvelo ephansi, 2 tbsp. l. oatmeal no-2 tbsp. l. bran.
Gwala isemishi lesinkwa nge-avocado, utamatisi kanye ne-mozzarella; iwolintshi.
I-salmon eyosiwe namazambane amasha, i-broccoli kanye ne-izaqathe; i-meringue enamajikijolo, iyogathi ephansi
okuqukethwe okunamafutha.
50 g imbewu ye-sunflower; 300 ml ubisi olunamafutha aphansi
NgoLwesine
Faka okusanhlamvu nge-cottage shizi noma ushizi othambile ophansi noju; ibhanana; ingilazi encane yejusi le-orange.
… Isanqante eyenziwe ekhaya nesobho le-coriander, isinkwa sokudla okusanhlamvu; imbiza ye-yogurt enamafutha amancane;
amantongomane angenawo usawoti, omisiwe.
… I-steak eyosiwe namazambane abhakiwe, amakhowe abiwe, utamatisi, isaladi; isaladi kusuka
izithelo ezintsha.
I-pita ephelele yokusanhlamvu ene-ham, isaladi nokugqoka amafutha amancane u-300 ml ubisi olunamafutha amancane
Friday
Iphalishi elenziwe ekhaya, elibilisiwe emanzini, amabhilikosi omisiwe, uju; ingilazi yejusi yamagilebhisi.
I-Hummus enezinqathe, utamatisi we-cherry, i-pita ephelele yokusanhlamvu; iyogathi ephansi enamafutha; ibhali le-crispy cereal.
I-curry yenkukhu eyenziwe ekhaya, irayisi, i-sambal (isinongo esibabayo esenziwe ngenhlanganisela yoswidi ochotshoziwe nosawoti
upelepele ngamafutha omnqumo) ngotamatisi no-anyanisi; ihlumela elincane lamagilebhisi.
… I-Nectarine; ikiwi; 300 ml ubisi olunamafutha aphansi
NGOMGQIBELO
Ama-bagel okusanhlamvu ngoshizi othambile onamafutha amancane, i-salmon; ingilazi encane yejusi le-orange; I-apula.
… I-Nice Tuna Salad (i-tuna ekheniwe, iqanda elibilisiwe, ubhontshisi obuluhlaza, amazambane nokugqokwa kwamafutha amancane).
I-lasagna yemifino eyenziwe ngokwenza, isaladi enamafutha amancane.
Ucezu lukaphayi wesanqante owenziwe ekhaya; ikiwi; 300 ml ubisi olunamafutha aphansi
Sunday
… Amaqanda ama-omelet ama-2, utamatisi othosiwe, ucezu lwethosi le-okusanhlamvu eliphelele noshizi noma i-cottage shizi enamafutha aphansi,
ingilazi encane yejusi le-orange.
Inyama eyosiwe, amazambane ama-2 abhakiwe, iklabishi elishubile; ubhontshisi ophelele, ogayiwe
i-apula eline-fat fat.
… Isobho semifino, irowu yokusanhlamvu; ibhilikosi noma umpe.
Imbewu engu-25 g yamathanga; 300 ml ubisi olunamafutha aphansi.