Okuqukethwe
Ukudla kwasekuseni, ukudla okubalulekile kwezingane
Ukudla okubaluleke kakhulu kosuku, ukudla kwasekuseni kusakhohliwe ku-7% yezingane ezineminyaka engu-3-5. Isibalo esifakazela ukuthi umlayezo awukadluli ngokugcwele naphezu kwemikhankaso yolwazi yoMnyango Wezempilo ngokubaluleka kwesidlo sasekuseni esiphelele nesinokulinganisela.
Kungani udla ukudla kwasekuseni?
Ochwepheshe bezempilo bayeluleka ukunikeza ingane yakho, kungakhathaliseki ubudala, ukudla kwasekuseni okugcwele.
Lesi sidlo, esokuqala sosuku, sinqamula isikhathi sokuzila kusukela ngo-10 ekuseni kuya ku-13 ntambama kuye ngeminyaka yengane. Ebusuku, umzimba ushisa cishe ama-calories angu-600 futhi ingane ekhulayo idinga ukuvuselela amandla.
Kuye kwafakazelwa ukuthi lapho kungabikho ukudla kwasekuseni, ukusetshenziswa kwamafutha ngesikhathi sokunye ukudla kosuku kuphakeme kunokujwayelekile. Ngempela, ngehora le-10, ipompo ifika futhi i-nibbling nayo. Lokhu kuziphatha kungagcina kuholele ekuzuzeni isisindo.
Ucwaningo oluningana luphinde lwaxhumanisa ukudla kwasekuseni nokusebenza kwengqondo namakhono okudala. Lezi zincishisiwe ngenxa yokungabikho noma ukuntuleka kokudla kokuqala. Okutholakele okufanayo kwenziwa ngezibalo zengqondo, ukwenza ukuhlinzwa okulula, noma imizamo yokubamba ngekhanda.
Ngakho-ke ukudla kwasekuseni kuwukudla okubalulekile komzimba nomphefumulo.
Ukudla okulinganiselayo
Ukuze ugweme ukudla okulula ngo-10 ekuseni, akukho okudlula ukudla kwasekuseni okugcwele okunezingxenye ezimbalwa ezibalulekile:
– 1 umkhiqizo wobisi : ubisi, iyogathi noma ushizi. Inikeza amaprotheni, i-calcium, uvithamini A, B2 kanye no-D. Unganikela ukuze ungeze iyogathi, uju, noma impushana kashokoledi obisini.
- 1 umkhiqizo wokusanhlamvu : isinkwa, ama-rusks noma okusanhlamvu. Ecebile kuma-carbohydrate, okusanhlamvu kunamavithamini, amaminerali kanye nensimbi. Zingadliwa ngaphezu komkhiqizo wobisi, kungaba endishini yobisi noma i-cottage shizi isibonelo. Kungcono ukukhetha okusanhlamvu ngendlela ye-mueslis, ubumnandi obuncane.
– 1 isiphuzo esishisayo noma esibandayo, ukubuyisela amanzi emzimbeni. Isitsha sendabuko sobisi singathathwa sifudumele noma sibanda, kuye ngokunambitha. Abadala, lapho bekhula, bazokwazi ukuthola ubumnandi betiye ekuseni. Yidla ngemithamo ephansi, kusengenye yeziphuzo ezishisayo ezijabulisa kakhulu ukuqala usuku olusha.
- 1 isithelo esisha, isiphuzo sejusi ehlanzekile noma i-compote, ukulinganisa ukudla nokuhlinzeka ngezinto ezidingekayo zamaminerali. Ukuze uqalise futhi ngezigqoko zamasondo, akukho lutho oludlula izithelo ukuze uthole amavithamini. Uma ukwazi, bakhame ijusi ehlanzekile ekuseni, bazocela okwengeziwe!
Lesi sidlo sasekuseni sihlanganisa u-20 kuya ku-25% wokudla kwansuku zonke kwamandla ngokuhlanganisa ama-carbohydrate alula, ayinkimbinkimbi namaprotheni. Iphansi kwe-lipids futhi isiza ukumboza izidingo ze-calcium, i-iron namavithamini. Ngenxa yalo mnikelo wamandla nokudla okunomsoco, umzimba uzokwazi ukuhlangabezana nezidingo zawo futhi uvimbele ingane yakho ekukhathaleni kanye nomfutho wegazi ophansi.
Funda amalebula ngokucophelela Noma kumayelana okusanhlamvu, izimpushana zikashokoledi noma imikhiqizo yobisi, kubalulekile ukufunda nokuqhathanisa ukubunjwa kwemikhiqizo. Ingahluka phakathi kwemikhiqizo, ikakhulukazi okuqukethwe ushukela okusanhlamvu kashokoledi, ngokocwaningo olushicilelwe ngabathengi abayizigidi ezingama-60. Ukuze imikhiqizo yobisi, kungcono ukuwakhetha njenge-semi-skimmed, ahlinzeka nge-calcium eningi futhi anamafutha amancane kunalawo aphelele. |