Amantombazane amaningi adlulisa isinkwa esivela ekudleni ukuze alahlekelwe isisindo, kodwa lokhu akudingeki ngaso sonke isikhathi. Kubathandi be-whole-okusanhlamvu noma isinkwa se-bran, kunokudla okumnandi. Okokuqala, isinkwa esinjalo sigcwele ama-carbohydrate adidayo futhi sisheshe satiates, okwesibili, umzimba ukhulula i-hormone yenjabulo kuyo, okunciphisa ukudla nokulangazelela amahle namanoni. Kuphela ngesonto ekudleni okunjalo ungalahlekelwa isisindo ngo-2-3 kilogram.
Ukudla kwezinkwa - yiziphi izinhlobo zesinkwa okufanele ngizisebenzise?
Isinkwa se-Wholegrain, somnyama, se-rye sokwehla kwesisindo - yikuphi okumele ukhethe? I-whole-grain-effective, engelula kakhulu ukuthola. Lesi sinkwa sinemfanelo ekhetheke kakhulu - sithinta impilo yepheshana lonke lesisu futhi lilawula isimo sengqondo. Ngaphezu kwalokho, isiqeshana esisodwa sinama-calories angu-35-45 kuphela.
Into esemqoka ukuthi ukudla kwakho akufanele kuqukethe amaqebelengwane, isinkwa esimhlophe, ama-buns. Kodwa isinkwa esinamagatsha okwenza isisindo siphume kakhulu kakhulu futhi ngezinye izikhathi singakwazi ukufaka izitshalo ezigcwele. Sebenzisa izinhlobo ezahlukene ekudleni ukuze ukunambitheka kungabi nesithukuthezi.
Isinkwa sokulahlekelwa isisindo: ukudla kwansuku zonke
Ukuze wenze kube lula ukuhamba ngendlela evunyelwe, siphakamisa ukuthi uzijwayele ngemenyu yesampula ngosuku ngalunye:
- Ukudla kwasekuseni : izingcezu ezimbili zezinkwa ezigcwele okusanhlamvu ezinezingqimba ezincane ze-soy shiese (tofu).
- Isidlo sasekuseni sesibili : 1 ucezu oluncane lwesinkwa sokusanhlamvu, i-apula elimnandi nelomuncu.
- Usuku lokudla : izinhlamvu ezimbili zesinkwa, isobho semifino kanye ne-1/4 yenkukhu.
- Isinkwa: Isinkwa esingu-1 sesinkwa esinomgqa omncane we-avocado noma ushizi.
- Ukudla kwesidlo : Iziqephu ezimbili zesinkwa esingakakolweni, isaladi yamatamatisi, iklabishi kanye namakhukhamba.
Isifuba sezinkukhu singashintshwa ngezinhlanzi ezingekho amafutha, isobho singalungiselelwa kusuka emifino ehlukene, futhi isaladi yokudla ngezinye izikhathi ingashintshwa ngesikhwama seklabishi.
Izinzuzo nokudla kwesidlo sokudla
Ukudla okunzima okunjalo kunezici eziningi ezinhle ezenza kube lula futhi kulula, ikakhulu uma kuqhathaniswa nezinhlelo eziyinkimbinkimbi yokudla:
- awudingi ukuyeka ama-carbohydrate, okusho ukuthi uhlale ugcwele amandla;
- cishe akukho isidingo sokupheka ukudla;
- Asikho isidingo sokubala amakholori;
- imikhiqizo ilula kakhulu, engabizi futhi engabizi.
Ukudla kwesinkwa kungabonwa ngisho nangaphezulu kweviki, kodwa izinsuku eziningana ezingu-10. Lokhu kudla akuphelelanga, futhi kuyasiza kakhulu ukusebenzisa amavithamini ngendlela efanayo. Izinselelo ziyiqiniso lokuthi akuwona wonke umuntu ohlala ekudleni okunjalo, ngoba isinkwa esilukhuni sinzima ukuthola emathengisini, akuwona wonke umuntu owuthandayo, futhi okubaluleke kakhulu - le menyu izokwazi ukulingana ngosuku lwesibili.