Ngaphansi kokudla okudlayo kusho ukuthi ukudla okusiza umuntu ukuba ahlale (noma abe) enempilo.
Kusukela ukudla okunomsoco isikhathi eside kunesisekelo somsoco wezokwelapha, okukuvumela ukuba ubhekane nezifo ezibi kakhulu. Namuhla, akukho hlelo lokulahleka kwesisindo esiphuthumayo kungenzeka ngaphandle kokudla okudlayo. Ezinye zalezi zinhlelo zisekelwe kulolu hlelo lokudla, ukudla okunika umzimba womuntu kuphela amakholori angu-1 000 ngosuku. Ezimweni lapho umuntu nganoma yisiphi isizathu adinga ukulahlekelwa isisindo ngokuphuthumayo, inani lamakhalori adliwe nguye ngokudla lingancishiselwa ku-800 (noma ngaphansi) ngosuku. Ngalokhu kudla kunconywa ukuba unganiki umzimba wakho ngokweqile ngokomzimba.
Mhlawumbe, ukudla ukudla kanye nezindlela zokupheka kuyakuthandeka ngoba ufuna ukulahlekelwa isisindo ngosizo lwabo. Uma kunjalo, qaphela lokhu okulandelayo. Elinye "elahlekile" kilogram lihambisana nama-calories angu-7.000. Ngamanye amazwi, ungalahlekelwa amagremu angu-500 ngesonto, uma nje uthola amakholori angu-500 ngosuku ngokudla kwakho.
Indlela yokupheka ukudla?
Lapho ulungisa ukudla kwakho siqu, gwema ukudla okunamafutha, kanye nalabo ukudla okuqukethwe kakhulu kwe-carbohydrate. Ngesikhathi sokupheka, ungangezi amafutha namafutha ekudleni, ngoba banama-khalori amaningi. "Ingabe ukudla okunjalo okudlayo kuyoba kuhle?" - uyazibuza ngokwemvelo. Ukudla kokudla kuhlanganisa imikhiqizo ehlukahlukene, ngakho-ke ungakwazi ukuthatha lezo zinhlanganisela oyithandayo. Ngaphezu kwalokho, umzimba omncane, njengenye yezingxenye zobuhle, usadinga imihlatshelo emincane kuwe. Sikunikeza izibonelo zokudla okulula nokumnandi okuvela ekudleni kokudla okuzokusiza ukuthi ulahlekelwe isisindo.
Imenyu yokudla okudla ngokusekelwe ku-1.000 kilojoule ngosuku:
- I-fat-fat fat / amaprotheni: 70 amagremu we-tuna emanzini anosawoti, ama-gram angu-70 yenkukhu.
- Isinkwa / Izintambo: 2 izingcezu ezincane zesinkwa kusuka kufulawa ophelele, ama-80 amagremu amazambane.
- Izithelo: 1 banana encane, 200 ml juice orange.
- Imifino: 50 amagremu of ulethisi, ama-gramu angu-50 we-pepper elimnandi, ama-gramu angu-60 e-broccoli ephekwe, ama-50 amagremu ezinqathekile abilisiwe.
- Imikhiqizo yobisi yamafutha aphansi: amagremu angu-100 e-yoghurt anezithelo, 200 ml yobisi olunamafutha aphansi.
- Amafutha: ama-gramu ayishumi ama-mayonnaise aphansi.
Imenyu yezidlo zokudla ezisekelwe kuma-kilojoule angu-1 200 ngosuku:
- I-fat fat inyama / amaprotheni: 1 iqanda eliphekiweyo, inxenye yendebe ye-tuna ekheniwe, ama-gramu angu-50 encelweni yenkukhu.
- Isinkwa / Izintambo: 1/2 indebe ye-oatmeal, ucezu olulodwa lwesinkwa, isigamu sendebe se-pasta ephekwe, ama-crackers amathathu.
- Izithelo: 1 ibhanana encane, 1 i-orange ephakathi, 1.5 ithisipuni yamakhabe.
- Imifino: isigamu sesipuni sesipuni esidliwayo sesilimo esidliwayo esinamagatsha anamanzi, ama-tincetu amabili utamatisi, iqabunga elilodwa le-ulethisi, indebe eyodwa ye-broccoli esithambile.
- Imikhiqizo yobisi ephansi ephansi: 2 izinkomishi ezinkulu zamabhasi aphansi.
- Amafutha: amathisipuni amabili ama-mayonnaise aphansi-fat, 1 isipuni imajarini.
- Iziphuzo: ibhodlela elilodwa le-soda amanzi.
Imenyu yokudla okudla ngokusekelwe ku-1,500 kilojoule ngosuku:
- Inyama enomzimba / amaprotheni: ama-gramu ama-50 we-turkey, ama-80 amagremu we-fat fat fillet.
- Isinkwa / Izintambo: 3/4 ithisipuni cornflakes, 2 tincetu zesinkwa, amazambane ama-1 abikiwe, ama-crackers angu-4.
- Izithelo: ibhanana elilodwa, ama-tea angu-1.25 we-strawberries fresh.
- Imifino: Amaqabunga amaningana we-ulethisi nama-2 tincetu utamatisi, isipuni esisodwa esiqoshiwe ngetiloti, 1 indebe enkulu yemifino ephekiwe.
- Imikhiqizo yobisi ephansi kakhulu: 2 izinkomishi ezinkulu zobisi 1% amafutha, izingcezu ezimbili ushizi.
- Amafutha: 2 amathisipuni imargarini, 1 ithisipuni imayonnaise ovamile, 2 amathisipuni sigqoka isaladi.
Akudli ukudla okulimazayo?
Ukwanelisa ukudla nokuncipha kwama-khalori okuvela ekudleni ngeke kube nemiphumela emibi empilweni yakho uma ufunda ukufaka ekudleni kwakho izakhi ezidingekayo. Kulesi simo, ukudla okuphansi kakhulu kwekhalori kuzokusetshenziswa kuphela - uma nje uzoqondisa imisebenzi yakho yomzimba nombuso wokudla okukhethiwe.