Ukudla kwasekhaya ukudlala isisindo kuhle ngoba kudinga imikhiqizo elula, cishe wonke umuntu. Uma izingxenye ezinqunyelwe zigcinwa ngesilinganiso sansuku zonke, isisindo esinqunyiwe siyokwehla ngokuphawulekayo. Ukuze uthole ukufaneleka okuphezulu kusuka ekudleni kwekhaya, kudinga ukuhlanganiswa nezenzo zokuzivocavoca ezenza ukucindezeleka ngokomzimba emzimbeni, bese umphumela uzozwa kakhulu.
Izici zokudla
Uma usenqume ukuzama lokhu kudla, khona-ke udinga ukuyeka: utshwala , ushukela, ukudla okunamafutha nokuthosiwe, banenani eliphakeme kakhulu le-caloric. Ngakho-ke, kungcono ukulungiselela ukudla ukuqhuma, noma ukubhaka noma ukucima. Futhi, ukudla ekhaya akugcini nje ekubambeni ekulahlekeni kwesisindo esisheshayo, kodwa futhi kunethonya elihle empilweni.
Kunamaphuzu ambalwa adinga ukulandelwa ku:
- Ngaphambi kokudla kwasekuseni, uphuze ingilazi yamanzi, mhlawumbe uma amanzi engxenyeni encane ye-lemon, kusiza ukuthuthukisa inhlalakahle.
- Ukudla kokuqala kufanele kwenziwe ngaphambi kuka-9-10 ekuseni, futhi kunconywa emva kokudla kwasekuseni ukuvuka isikhathi.
- Ukudla okunomsoco kungabangela ukuvuvukala.
Masinyane ucacise ukuthi yimiphi imikhiqizo engakwazi futhi engasetshenziswanga ekudleni kwethu.
Sifaka:
- ubhontshisi, uphizi, ummbila, ubhontshisi.
- amazambane, ama-sausage, i-salmon, i- mackerel , i-salmon ne-herring.
Sishiya:
- ubhanana, i-cantaloupe, imango, i-kiwi, i-pomelo, i-apula, i-grapefruit namajikijolo;
- utamatisi, ukhukhamba, pepper, zucchini, isithombo, isilimo esidliwayo esinamagatsha anamanzi nezinye izinhlobo iklabishi;
- yenkomo, unogwaja, i-pike, i-tuna, i-squid;
- Imikhiqizo yobisi enephesenti elincane le-fat content kanye nezinga likasawoti.
Ukudla ekhaya kulula kusiza ukulahlekelwa isisindo emavikini amabili
Qaphela: amafutha adinga i-flaxseed noma i-oliva engenakulinganiswa.
Isonto lokuqala:
- 8:00 - Itiye elihlaza ne-1 ithisipuni yamaju.
- 11:00 - Sika ama-200 g amakhukhamba amasha, siwagcwalisa ngamafutha omifino.
- 14: 00 - Isobho esivela emifino, ne-100 g inyama ephekiwe.
- 17:00 - 200 g yezithelo.
- 20: 00 - Ingilazi ye-kefir ene-tablespoons 2-3 yamafutha yemifino.
Sigcina le menyu izinsuku ezingu-7. Kusukela ekuqaleni kweviki lesibili, udinga ukufaka inyama esikhundleni samaqanda owodwa noma amabili abilisiwe, isobho lokusanhlamvu (ngaphandle kwe-semolina nokolo). Kodwa-ke, ungadli umzimba wakho, emva kwalokhu kudla izinsuku ezingaphezu kwezinsuku ezingu-14, ngenxa yenani elincane lama-calories.
Uma lolu hlobo lokudla ngesizathu esithile ungafanelanga, khona-ke kukhona okuningi okuningi.