Ukudla ngesisu esiswini kanye namathumbu kuhilela ukususa ubunzima bezimpawu nokuvimbela izinkinga kulezi zifo, okungenzeka kubangelwa ukungezwani okwedlulele ngokweqile, ukuphazamiseka kwengqondo okudlova, kanye nokuphazamiseka okuvamile kokudla.
Izimiso zokudla
Ukudla ngesisu esiswini kusho ukudla kwansuku zonke kwama- carbohydrate (400-450 amagremu), amaprotheni (amagremu angu-100) namafutha (100-110 amagremu). Kubuye kubaluleke kakhulu ukuzama ukuhlinzeka ngomzimba ngevolumu edingekayo yamaminerali namavithamini. Ukudla kufanele kube yi-fractional - okungenani ama-5-6 izikhathi ngosuku. Ebusuku, kufanele uyeke ukudla, ukunciphisa, uma kunesidingo, kuphela ama-milliliters angu-200 ubisi. Ngaphezu kwalokho, kubalulekile ukukhetha ukudla okugcotshwe nokunciphisa uketshezi kasawoti (okungaphezu kuka-12 amagremu ngosuku).
Ukudla uma kwenzeka isifo sesisu
Ukudla kubantu abanezifo ezigulayo kuhilela ukudla imikhiqizo yobisi, isinkwa sokwekolweni esomile (hhayi amagremu angama-400 ngosuku), isobho semifino, amaqanda, inyama enomzimba, izinkukhu, inhlanzi yezinhlobonhlobo zamanoni, imifino (ngaphandle kweklabishi), okusanhlamvu kanye ne-pasta, okhilimu kanye namafutha yemifino, amajikijolo amnandi nezithelo. Phuza i-decoction evunyelwe yamanzi asempumalanga nama-non-acidic.
Ukudla uma izifo zesisu zingavumeli ukusetshenziswa kwezinyama eziqinile nemifino yemifino, inyama enamafutha nezinhlobo zezinhlanzi, noma yikuphi amafutha aphikisayo, ukudla okuthosiwe, okuvundiwe, ukubhema nosawoti, ukudla okusemathinini, inhlama kanye nesinkwa esimnyama, i-ayisikhilimu , i-carbonate ebandayo kanye neziphuzo ezidakayo.
Imenyu yokudla cishe nesisu esiswini:
- Ukudla kwasekuseni - i-omelet, i-steamed kanye nenkezo yetiyi nobisi.
- Usuku lokudla - ingxenye yesobho se-oat ebisi, ama-meatball angu-2 kanye namagremu angu-150 amazambane ahlambulukile.
- Ukudla kwesidlo - ucezu lwezinhlanzi abilisiwe namazambane ahlambulukile. Ebusuku - 1 ingilazi yobisi.
Ukondleka kwesisu nesifo sofuba kufanele kuvunyelwane nodokotela oya khona - lokhu kuzogwema ukubonakala kwezinkinga zempilo ezinkulu nakakhulu.