Ukudla okunamafutha aphansi kungaqukatha amanani aphezulu ngokumangalisayo kashukela, okungaba yingozi empilweni yakho kanye nesibalo ngokweqile. Ukuze ugweme imiphumela engemihle, naka uhlu lwezithako emaphaketheni bese ukhetha iyogathi yemvelo ngaphandle kwama-sweeteners engeziwe. Ukuze uthole ubumnandi, engeza izithelo ezintsha, amajikijolo, noma izinsuku ku-yogurt.
Ukubamba esimweni sejusi noma ama-smoothies kufana nesigaba esandulele - ngaphezu kwamavithamini, ushukela ungena emzimbeni (ngeke sikhulume ngokudla okupakishwe kanye namathini - konke kucacile lapha). Uma ungumuntu othanda iziphuzo zezithelo, kwanele ukulandela umthetho othi: “akubi ngaphezu kwengilazi engu-1 yejusi/i-smoothie ngaphandle koshukela noma ezinye izinto ezinoshukela ngosuku.” Ukuze unciphise ukugxila futhi unciphise inani likashukela, khetha izithelo ezincane ezinoshukela noma unciphise ijusi ngamanzi alula.
Iziphuzo zezemidlalo zisithembisa amandla engeziwe okuzivocavoca okujulile nokuzithuthukisa, kodwa ungagxili eqinisweni lokuthi la mandla anikezwa ushukela. Ngokwesilinganiso, ibhodlela elilodwa le-isotonic liqukethe cishe amathisipuni angu-7 kashukela, futhi lokhu naphezu kokuthi isimiso sansuku zonke somuntu singamathisipuni angu-9, kanti owesifazane - 6 kuphela. Uma ukuthola kunzima ukuyeka isiphuzo sakho sezemidlalo ozithandayo. , vele uzame ukufaka esikhundleni sawo ngamanzi alula ngezingcezu zezithelo ezintsha, amajikijolo noma imifino.
Inketho yesibili, kubagijimi abathuthukile: ungenza iziphuzo zakho zezemidlalo ezigcina ibhalansi yamanzi-usawoti womzimba. Ukwakhiwa ngempumelelo kwesiphuzo esinjalo:
• 3-4% wama-carbs (7-9,4 g carbs per 237 ml)
• Ushukela: 7–9,4 g glucose kanye ne-sucrose
• I-Sodium: 180–225 mg
• I-Potassium: 60-75 mg
Okusanhlamvu okuningi kwasekuseni kunoshukela omningi, ngakho-ke lapho ukhetha i-granola, khumbula ukuthi "i-fiber ephezulu" noma "iqiniswe ngamavithamini" ephaketheni akusho ukuthi inani likashukela ekubunjweni linempilo. Bheka igranola engenashukela emashalofini esitolo noma uzenzele eyakho ekhaya, kodwa uma ukudla kwasekuseni kungabonakali kumnandi, jabulisa i-granola ngezithelo ezintsha, amajikijolo, noma wengeze amantongomane owathandayo ngesipuni soju.
Ngeshwa, asihlali sinaso isikhathi sokudla okugcwele, ngakho-ke kungase kubonakale sengathi izindawo zokudla ziyisixazululo esiphelele sesnakhi lapho ugijima. Kodwa-ke, amabha amaningi aqukethe inani eliningi likashukela namafutha agcwele, anomthelela omubi empilweni yethu. Ungazethembi iziqubulo eziwubukhazikhazi - qiniseka ukuthi ufunda ukwakheka kwesnakhi sokudla noma uzame ukwenza imishanguzo yomsoco ngezithako zakho ozithandayo ekhaya.
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