Into engcono kakhulu ongayenza ukuze ulahlekelwe isisindo esincane kancane futhi esingenakwenzeka. Ungalingwa yizinkolelo ezikulo menyu akukho lutho olukhunjiwe lwezinkukhu kanye nemifino eshubile! Ukudla okunembile ukulahlekelwa isisindo kungaba okungafani kakhulu, okumnandi futhi okukhangayo. Ngaphezu kwalokho, ingadliwa ngokungenamkhawulo ngaphambi nangemva kokulahlekelwa isisindo - lokhu kuzogcina isisindo, ungasho ukuthi ngale ndlela ukhulisa ubusha bakho nobuhle bakho.
Ungadla kanjani kahle futhi ulahlekelwe isisindo?
Okokuqala, ukudla okunomsoco akufaki ukudla okungazuzi umzimba, amavithamini kanye nezici zokulandelela, kodwa kuphela ama-calorie angenalutho ne "chemistry". Ngaphansi kohlu kuze kube okuhlukile kokudla okunjalo okulandelayo:
- i-chips, i-suhariki, i-soda, i-shop hamburgers nezinye ukudla okusheshayo;
- noma yikuphi umkhiqizo oqukethe ama-dyes, ama-flavors, ama-flavor enhancers (lokhu kusebenza kuma-sausage amaningi, ama-yoghurts, ama-bouillon cubes, njll, funda amalebula);
- Amaswidi angokwemvelo - konke, ngaphandle kwezithelo, izithelo ezifakiwe, i-marshmallow, i-pastille, ushokoledi obabayo.
Ucabanga ukuthi lokhu kukhulu kakhulu? Cha, ngeke uqaphele ukuthi konke lokhu kuzophuma ekudleni kwakho, njengoba ungafaka izithako ezihlwabusayo neziwusizo.
Ungakhetha kanjani ukudla okulungile?
Faka phakathi kokudla kwakho konke okuthandayo, ngaphandle kohlu olwenqatshelwe, kodwa ukusabalalisa ngendlela efanele. Imithetho ilula:
- amaswidi, izithelo , ama-pasta amazambane - kuze kube ngu-13.00;
- ibhulakufesi - impela, i-porridge engcono noma amaqanda;
- isidlo singcono kunamanzi (noma yisiphi isobho);
- ukudla okungenamsoco - mhlawumbe njalo, futhi amaprotheni angcono - i-yogurt, ushizi;
- dinner - ukukhanya, okumnandi, isibonelo inyama enamafutha aphansi nemifino noma ibhakede.
Ukudla ngakho-ke, ngokuzikhandla uzothola ama-kilogram amaningi ngokwezinga lika-1 - 1.5 kg ngesonto. Kuzoqeda amafutha, okusho ukuthi konke okusukayo, ngokudla okunempilo esikhathini esizayo ngeke kuphinde kubuyele.
Ukudla kulungile futhi kuyasebenza
Ukwazi ukuthi ungakhetha kanjani ukudla okulungile, ungaba ngumqashi wakho. Uma usaqhubeka nokungabaza, qaphela lokhu okukhethwa kukho imenyu:
- Ukudla kwasekuseni: oatmeal / buckwheat / omelet / amaqanda abilisiwe abambalwa.
- Isinkwa: itiye + marshmallow noma izithelo.
- Usuku lokudla: noma yisiphi isaladi + isaladi yemifino ehlanzekile (mhlawumbe nebhotela).
- Intambama yesiphuzo: i- yoghurt / ushizi / isigamu se-cottage shizi / ingilazi ye-kefir.
- Ukudla kwesidlo: inyama yenkomo ephansi, inkukhu noma inhlanzi + noma yikuphi okungafani nokuhlobisa imifino.
Yiqiniso, isibonakaliso esithi "/" kufanele sichazwe ngokuthi "noma lokhu noma enye," futhi ungazami ukulinganisa zonke izinketho kwi-ration yansuku zonke ngesikhathi esisodwa.