Okuqukethwe
Ekudleni okunempilo, konke kufanele kube kuhle: kokubili imikhiqizo, kanye nombuso, nokulinganisela, nokuqukethwe kwekhalori. Futhi kufanele kube nokudla okulula kuwo. Ngaphandle kwalesi "sitina", uhlelo oluvumelanayo ngeke luhlale isikhathi eside futhi ngokuqinisekile ngeke lulethe izithelo ezifunayo. Kuyini, ukudla okulula okuphelele? Yimiphi imikhiqizo eyifanele kakhulu? Indlela yokupheka kahle? Siqonda konke ngokuhlelekile kanye nochwepheshe benkampani "Semushka".
Isnack ngesikhathi
Okokuqala, kubalulekile ukunquma imodi. Ama-snacks amabili agcwele 2-2. Amahora ama-5 ngemuva kokudla okuyinhloko yinhlanganisela efanelekile. Uma kunesidingo esiphuthumayo, ungangezela isidlo esilula ngemuva kokudla kwakusihlwa. Kepha kungakapheli amahora amabili ngaphambi kokulala. Ngale ndlela uzogcina isifiso sakho sokudla singalawuleki: uzoyeka ukudla ngokweqile ngesidlo sasemini nasebusuku, ukubhuqa emini nokwenza ukuhlasela ebusuku esiqandisini. Kule modi, imetabolism ilungile kakhulu. Futhi okubaluleke kakhulu, umzimba uzoyeka ukubeka amakholori angeziwe bese uqala ukuwashisa ngokulalela.
Izimpawu ezibalulekile
Uma uba sesimweni ngesivinini esisheshayo, awukwazi ukwenza ngaphandle kokubala ama-calories. Khumbula, inani lokudla okunomsoco we-snack evamile akufanele lidlule i-250 kcal. Kodwa ngaphezu kwalokho, kubalulekile ukucabangela inkomba ye-glycemic (GI) yemikhiqizo esetshenzisiwe, okungukuthi, amandla abo okwandisa amazinga kashukela egazini. Amathebula aphelele anamanani afunekayo atholakala kalula ku-inthanethi. Lapho i-GI iphansi, izinga likashukela liyancipha futhi isifiso sokudla sizolile. Ukuze ulalise ngokuphelele, yidla kancane kancane, uhlafune ucezu ngalunye lokudla ngokuphindaphindiwe. Ukugcwalisa kuzofika ngokushesha okukhulu, futhi umzimba ngeke uthumele isignali ebuchosheni ucela isengezo.
Imizwa engqubuzanayo
Kwenzeka ukuthi noma ngemuva kokudla okulula, umuzwa ophikelelayo wendlala uzenza uzwakale. Ngokuvamile, lo muzwa uyakhohlisa, futhi ngemuva kwawo kulele ukoma kuphela. Ezimweni ezinjalo, hlala ugcina ibhodlela lamanzi okuphuza ahlanzekile ngaphandle kwegesi. Lokhu ngeke kuxazulule inkinga kuphela ngendlala-mbumbulu, kepha kuzophinde kukhulise imetabolism. Ukuze ekugcineni uyiqonde imizwa, izazi zokudla zincoma ukuhlolwa okulula. Cabanga nge-broccoli. Uma ungafuni ukuyidla nhlobo, khona-ke kuyindlala yokuqagela, hhayi eyangempela. Phuza amanzi, phefumula kancane, bese uthola okuthile okuzokuphazamisa.
Izithelo ezomisiwe njengokukhetha
Khumbula, ukudla okulula kuhlala kunomkhiqizo owodwa, okungenani emibili. Kufanele yanelise ngokusesilinganisweni, inothe nge-fiber futhi ilinganisele kahle. Zonke lezi zimfanelo zihlanganisa izithelo ezomisiwe "Semushka". Ngaphezu kwalokho, zicebile ku-glucose ne-fructose ebalulekile yobuchopho, kanye nama-micro - nama-macronutrients athuthukisa ukugaya. Amabhilikosi omisiwe, ama-plums namakhiwane azokwenza isidlo esikhulu. Into esemqoka akufanele ithathwe: izithelo ezingama-5-6 zokuphakelwa okukodwa zizokwanela. Isikhwama ngasinye sinezithelo ezinkulu nezivuthiwe. Baye bagcina iphunga langempela kanye nokunambitheka kwemvelo okucebile. Ngakho-ke lezi zithelo ezomisiwe ziqeda ukulamba kwakho ngokushesha.
I-Walnut Kaleidoscope
Amantongomane "Semushka" ahlangabezana nazo zonke izidingo zokudla okulula. Ngaphezu kwalokho, ibhomu langempela lamavithamini namaminerali. Bacebile ngamavithamini eqembu B, E PP, kanye ne-sodium, potassium, calcium, zinc, phosphorus, selenium. Amantongomane aqukethe nenqwaba yefayibha yokudla, amafutha we-omega-3 abaluleke kakhulu nama-amino acid. Lokhu kuqanjwa okucebile kudala umuzwa omnandi wokusutha futhi kusekela ukusebenza okuvamile kwendlela yokugaya ukudla. Kunconywa ukuthi ungadli amantongomane angaphezu kwama-30-40 g ngesidlwana ngasinye. Ama-walnuts, ama-alimondi, ama-hazelnuts nama-cashews yizinto eziseqhulwini. Zama ukungadluli kokujwayelekile kwansuku zonke futhi ukhumbule umthetho wegolide wokudla okunempilo: okuhle kancane.
Ziphathe ngezandla zakho
Amabha kagesi ayindlela yokunqoba. Ikakhulukazi uma uwapheka ekhaya. Lapha futhi, izithelo ezomisiwe namantongomane "Semushka" azokusiza. Sithatha ama-200 g wamadethi nama-apricot omisiwe, ama-50 g omisiwe omisiwe nama-cranberries omisiwe. Susa imbewu ezinsukwini, uzipheke kanye nama-apricot omisiwe emanzini abilayo abilayo imizuzu eyi-15, shayela ku-puree nge-blender. Faka i-100 ml yejusi le-apula, 1 tsp yesinamoni bese ubila emlilweni omncane imizuzu emihlanu. Thela ama-5 g ama-oat flakes ephepheni lokubhaka elinephepha lesikhumba bese onsundu imizuzu eyi-300-10 kuhhavini ngo-12 ° C. I-Mash cishe i-180 g yamasheya, ama-hazelnuts nama-alimondi anephini lokugingqa. Hlanganisa i-puree yezithelo, omisiwe, ama-cranberries, i-oatmeal ebomvu namantongomane, engeza u-50 tbsp. l. uju, uxove inqwaba yepulasitiki. Sakha imigoqo kuyo bese siyithumela kuhhavini ngokushisa okufanayo cishe imizuzu eyi-2. Ukudla okulula kwazo zonke izikhathi sekulungile!
Futhi ake izinto zilinde
Kunoma ikuphi, ungayeki ukudla okulula emsebenzini. Ngisho nasesikhathini esimatasa kakhulu, ungahlala uthola imizuzu engu-5 ukuphonsa uphethiloli owusizo emzimbeni. Thatha iziqukathi zepulasitiki ngamasaladi alula emifino. Ncamela noma iziphi izinhlobo zeklabishi, upelepele omnandi, izaqathe, ama-beet, utamatisi namakhukhamba. Ingxenye ye-cottage cheese casserole noma i-fritters yemifino edlayo yamukelekile impela. Uyawathanda ama-sandwich? Bese uzilungiselela kahle. Irayisi eyomile noma ubhontshisi wokusanhlamvu, ucezu lwenyama emhlophe ebilisiwe, izindilinga ezimbalwa zikatamatisi kanye neqabunga lesaladi elinamanzi kuyindlela enhle.
Uhambo olwanelisayo
Uma unomgwaqo omude phambi kwakho, ungalambi ngobuqhawe ufike lapho uya khona. Ukuphuza iyogathi noma i-kefir smoothie ku-thermos kuyindlela esebenzayo. Into esemqoka ukuthi iziphuzo zobisi oluvutshiwe zingokwemvelo, azinaswidi futhi azinazo izithasiselo. Ungalungisa isemishi nge-tuna noma i-turkey, imiqulu yemifino kusinkwa esincane se-pita, amakhukhi we-oatmeal noma izithelo ezomisiwe namantongomane "Semushka" kusengaphambili. Izikhwama ezikahle ezenziwe ngephepha le-kraft eline-zip lock evaliwe zingena kalula esikhwameni. Bagcina imikhiqizo iyintsha isikhathi eside futhi ngeke ibavumele ukuthi ibhidlike. Ngabo, ungadla ukudla okumnandi nokunempilo kunoma iyiphi indawo nanoma yisiphi isikhathi.
Vala umlomo wakho
Akunandaba ukuthi isilingo sikhulu kangakanani, okunye ukudla okulula kungafakwa ngaphandle kokudla ngokweqile. Uhlu olumnyama lubandakanya ama-chips, ama-cracker anosawoti, ama-crackers, izinti zommbila nokunye ukudla okulula okuthandwayo. Isabelo esinjalo esomile sibangela ukungabi namanzi emzimbeni futhi silimaza isibindi. Amaphayi anokugcwaliswa kanye nemiqulu enoshukela, ikakhulukazi kusuka kwimvubelo inhlama, angavusa ukuvutshelwa emathunjini. Ngaphezu kwalokho, lawa ama-carbohydrate ayingozi kakhulu, ashisa ngokushesha futhi abangele ukuqhuma okukhulu kwendlala. Amabha chocolate, amaswidi, namakhekhe anomthelela ofanayo. Ngaphezu kwalokho, baqinisekisa amafolda athe xaxa okhalweni.
Ukudla okulungile kufanele kucatshangelwe, kulinganiselwe futhi kusenesikhathi. Kungaleso sikhathi kuphela lapho kuyozuzisa umzimba. Izithelo ezomisiwe namantongomane "Semushka" zilungele le ndima. Lena imikhiqizo yemvelo yekhwalithi enhle kakhulu, enakho konke ukwanelisa ngokushesha futhi unomphela ukulamba kwakho, ukuzwa ukwanda kwamandla amasha, futhi okubaluleke kakhulu, ukuhlanganisa ibhizinisi nenjabulo.