Ikusasa elifanele lokulahlekelwa isisindo

Ukudla kokuqala kufanele kube njengokuthi ukunikeza isiqalo esihle emzimbeni usuku lonke oluzayo. Kodwa-ke, ngaphambi kokuba ufise ukulahlekelwa isisindo, umbuzo uvela, ukuthi ungagcwalisa kanjani umzimba ngezinto eziwusizo namandla, kodwa ngesikhathi esifanayo ungavumeli ukuthunyelwa kwamafutha amaningi. Izazi zezilwane ziyazi impendulo yalo mbuzo onzima futhi zeluleka ukulandela izincomo ezithile.

Ukudla kwasekuseni ngokunconywa kweziphakamiso zokudla

Uma ucabanga ngalokho okufanele ulungiselele kwasekuseni, cabanga ngemithetho elandelayo:

1. Ukudla kokuqala kufanele kugcwaliswe amaprotheni, ama- fibre namavithamini. Naphezu kwemibono evamile mayelana nezinzuzo zokusanhlamvu kwasekuseni, okusanhlamvu akuyona umkhiqizo omuhle wesidlo sasekuseni. Ngezinye izikhathi ungavumela ukudla kwasekuseni ngezinqolobane emanzini nase-muesli nge-yoghurt, kodwa kungcono ukhethe inhlanzi, imifino, inyama ephekiwe ebilisiwe ngesaladi, i-omelet, i-cottage shizi, iqanda elibilisiwe. Ungakhohlwa ukuthi kuvunyelwe ukudla okungaphezu kwamaqanda amathathu ngesonto.
2. Ukudla okunempilo kokulahlekelwa isisindo kufaka ukudla kwasekuseni, okuzovimbela ukuxhomeka kwe-carbohydrate-glucose futhi ngeke kuvumele ukujula okubukhali egazini legazi.
3. Ekuzikhandla ngokomzimba, i-carbohydrate eyinkimbinkimbi ingafakwa ekwindlakuseni, equkethe okusanhlamvu okuluhlaza: irayisi ensundu, i-oatmeal, i-buckwheat.
4. Half ihora ngaphambi kokudla kwasekuseni, udinga ukuphuza ingilazi yamanzi ahlanzekile afudumele ukulungiselela umzimba ukudla.

Izinketho zokudla kwasekuseni ngokudla okunempilo

1. Vitamin smoothie . Kungenziwa kusuka amajikijolo, izithelo, i-halves yebhanana nengxenye yengilazi ye-yogurt engenaswidi.
2. I-omelette ngamakhowe . Kuzodinga i-yolk eyodwa, amaprotheni amabili, ama-3-4 amakhowe noma amanye amakhowe, imifino noma isipinashi. Ngaphezu kwalokho, ungenza ingxenye encane yesaladi yemifino, egqoke ngamafutha omifino.
3. Amaqanda abilisiwe . Ukuze uthole ukudla kwasekuseni, ungabilisa amaqanda ambalwa. Isikhathi sokupheka asikho ngaphezu kwemizuzu engu-5 ukugcina i-yolk izinto eziwusizo. Kulokhu Noma yisiphi isithelo se-citrus kufanele sengezwe ekudleni kokudla.
4. I-cottage ushizi . Ingxenye ye-fat-fat cottage shizi kanye nokwengezwa kwesamba esincane soju kanye nezithelo yisidlo sasekuseni esifanele somfazi ofuna ukulahlekelwa isisindo.
5. Inhlanzi nemifino . Inhlanzi ebilisiwe (i-pike perch, i-salmon, i-trout, i-pollock) enezimila ezintsha ziyogcwalisa umzimba ngomsoco ekuseni.
6. Ifilimu nemifino . Isidla sasekuseni esinempilo, esingcono singaba nengxenye yenkukhu yenkukhu ebhakawa nemifino. Kusukela emifinini kungcono ukuthatha i-zucchini, isitshalo seqanda kanye nambalwa utamatisi.