Ukudla okulula, e-arsenal okungekho ukulinganiselwa okuqinile nokudla okungenani okuncane - iphupho lanoma yikuphi owesifazane onqabile. Phela, isikhathi sokulahlekelwa isisindo akukhona ukuthi kungenzeka ukushiya isimiso esivamile sokuphila, futhi ukuhlanganisa ijubane elikhulu lokuphila kwansuku zonke futhi isimo sempilo esibuthakathaka, esinesigamu sinzima kakhulu! Ngenhlanhla, kunezindlela zokudla okulula okulula, ezingadingi ama-amalungiselelo amade, noma ukubala okulinganiselwe kwama-calorie.
Ukudla okulula ukugwema ukulimaza
Inguqulo elula yokulahleka kwesisindo esincane, kodwa okweqiniso - ukumane nje ukulahlwa ukudla okulimazayo nokulawula izingxenye. Konke lokhu kudinga okudinga kuwe:
- ipuladi lesaladi. Lahla izitsha ezinkulu ezinkulu ngokubhekela ipuleti ejwayelekile yama saladi;
- udle izikhathi ezingu-3-5 ngosuku;
- ukwenqaba amaswidi aphezulu-konke kunqatshelwe (kufaka phakathi ushukela eziphuzweni neziphuzo zezithelo emabhokisini), ngaphandle kwe-marshmallow, i-jelly, izithelo, imikhiqizo yobisi elimnandi;
- ukwenqaba ukudla okusheshayo - ama-soda, ama-chips, amafries amaFrench, ama-sandwich;
- emhlosheni - kuphela imifino (ungathenga ukuxuba okwenziwe okwenziwe ngomumo);
- dinner - amahora 2-3 ngaphambi kokulala.
Kukhona izimiso ezimbalwa kakhulu kulokhu kudla, futhi akudingeki ucabange njalo ngalokho ongakwenza nalokho ongakwazi. Wena nje ulawula konke okulimazayo! Uma ulandela le mithetho, uzothola isisindo ngaphandle komzamo omkhulu. Ngaphezu kwalokho, lokhu kudla okuphumelelayo nokulula kungasetshenziswa isikhathi esingenamkhawulo, nakuba yonke impilo yakho - kuyokwenza okuhle kuphela!
Ukudla okulula kweviki - ukudla okuluhlaza
Ukudla okusheshayo nokulula kulula kakhulu ukubekezelela ehlobo, ekuphakameni kokushisa. Nokho, ngokuvamile, kufanelekile kuzo zonke izinkathi. Inzuzo yalo enkulu - ezinsukwini ezingu-7 kuphela ungaphumelela ukulahlekelwa u-5-7 kg, kuye ngokuthi inani lamakhilogremu akho engeziwe.
Lokhu kudla kusekelwe ezimisweni zokudla okuluhlaza - ekudleni ungadla izithelo nemifino kuphela kanye nefomu layo lemvelo, elisha. Awukwazi ukudla noma yini efudumele, kuhlanganise nokuphuza itiye. Uma uphuza isiphuzo - kufanele senziwe ngokushesha. Ngesikhathi esifanayo ungadla lutho oluvela emifino eluhlaza nezithelo nanoma yisiphi isikhathi. Ungakhohlwa ukuphuza u-2-2.5 amalitha amanzi ngosuku - lokhu kuzokukusindisa empilweni embi.
Lokhu mhlawumbe ukudla okulula futhi okuphumelelayo kakhulu kukho konke okukhethwa kukho. Ngendlela, usuku ongadla kuze kube yingxenye yengilazi yamantongomane - nalesi simo, ukudla kungabonwa okungenani inyanga. Ngeke kube khona umonakalo empilweni, kuphela izinzuzo namavithamini!
Ukudla okulula kakhulu - kefir kokudla
Okunye ukudla okulula futhi okuphumelelayo ukuthi unamathela isikhathi esingenamkhawulo, kuhilela cishe noma yisiphi isidlo sasekuseni nesidlo sasemini, kodwa ukudla okudliwayo okudliwayo.
Ngena ku-fibre ekhemisi (noma i-bran encane ngaphandle kwezithasiselo nama-dyes, isibonelo, "I-Fiber eSiberia"). Nsuku zonke, esikhundleni sokudla, uphuze ingilazi ye-1% ye-kefir, lapho izipuni ezimbili ze-fiber ezinjalo ziqhutshwa ngayo. Uyomangala, kodwa isidlo sakusihlwa esihle!
Imiphumela emihle yokudla okulula oyokufeza uma udla cishe ngesikhathi esifanayo futhi cishe ngokuvumelana nalesi simiso:
- Ukudla kwasekuseni. Amaqanda aqhephukile noma i-omelette, noma ukukhonza i-porridge + isangweji noshizi kanye netiyi ngaphandle kokushukela.
- Ukudla kwasekuseni kwesibili. I-tea + dessert (marshmallow, pastille, izithelo, yogurt, kodwa hhayi ukudla).
- Ukudla. Ingxenye yesaladi yemifino, ilayisi + i-cutlet noma imifino + inhlanzi, noma inhlanzi yokukhuphula izinkukhu.
- Snack. Isaladi yemifino ngamafutha omnqumo noma isaladi lesithelo, noma izithelo.
- Dinner. 30g we-fiber (bran) + 1% kefir.
Kudla kalula futhi ngokusheshisa kusikisela ukulahlekelwa isisindo ngaphandle komzamo omkhulu. Kuzo zonke izinketho ezintathu ezihlongozwayo azikho ubunzima obukhethekile, futhi kuye ngokuthi usudinga kangakanani umphumela, ungakhetha okukhethwa kukho.