Ukuze ulahlekelwe isisindo, kubalulekile ukuthi imenyu yansuku zonke ilinganiswe, ngale ndlela ulahlekelwa isisindo futhi ungabangeli umonakalo emzimbeni wakho.
Izimo ezimbalwa eziyisisekelo zokwenza imenyu elinganisiwe yesonto:
- Ukulahlekelwa isisindo nokusebenza okujwayelekile komzimba, kubalulekile ukuphuza okungenani amalitha amabili amanzi nsuku zonke.
- Khetha ukudla ngesilinganiso esincane samanoni.
- Qinisekisa ukuba nekusasa, ngoba uzothola amandla usuku lonke.
- Khipha okumnandi, ufulawa kanye nekhofi ekudleni kwakho, kanye nokudla okusheshayo, i-soda, ama-sauces nokunye ukudla okulimazayo.
- Inombolo encane yekhalori okumelwe ilandelwe kwimenyu efanele yokudla okunempilo ingu-1200.
- Yidla njalo, okuhle kunazo zonke - njalo amahora amathathu. Ngakho ngeke uzizwe ulambile. Kubalulekile hhayi ukuthi kungakanani, kepha ukuthi uzodla kaningi kangakanani.
- Isisindo somsebenzi ngamunye akufanele sidlule u-400 g.
- Ukudla kokugcina kufanele kube amahora amathathu ngaphambi kokulala.
Imenyu yokulinganisela yokulinganisela
Ukuze uthole ukudla kwasekuseni ungakhetha:
- Ucezu olunamafutha aluhlaza kanye nezinhlanzi ezimbili ezincane.
- Ingilazi yobisi obuphansi obukhulu namacroutons.
- Ingilazi yobisi ngeju.
- Khetha isidlo sasekuseni sesibili:
- Juice ngaphandle noshukela.
- 2 noma yisiphi isithelo.
Izibonelo zemenyu yokudla kwasemini:
- Ucezu olunamafutha aphansi, isaladi isaladi kanye nengxenye encane ye-macaroni ukolweni wezinhlobo eziqinile.
- Ikhekhe elincane, eliyisaladi elingagcwala ngamafutha omnqumo.
- Amazambane abhakabhakeni, ama- eggplant kanye utamatisi kuhhavini, ufafaze ngesamba esincane sashizi.
- Ingcezu encane yezinyama ezinamafutha, ukukhonza amazambane, isanqante kanye nocezu lwezinhlanzi ezinomsoco.
Ukuze udle, ungadla:
- Ihlaya ngobisi.
- I-yogurt, imvuthuluka emibili namantongomane ambalwa.
- Ucezu oluncane lwe-ham, utamatisi, ubisi olunamafutha aphansi kanye noshizi.
Ungakwazi, ngokusekelwe esibonelweni esibhekwayo, yakha imenyu yakho yokudla okulinganiselayo ukuze ulahlekelwe isisindo, ngakho uzofeza umphumela oyifunayo. Kuvunyelwe kancane kancane ngamaswidi, kodwa angaphezu kuka-70 kcal. Ukwenza kube lula kuwe ukwenza imenyu, sebenzisa izibalo ezilandelayo zezingxenye ezidingekayo ekudleni ngalunye:
- Iprotheyini kufanele ibe yi-40-100 g. Lokhu kungaba inyama enomzimba, isibonelo, inkukhu, kanye nezinhlanzi, izilwane zasolwandle namaqanda.
- Ama-carbohydrate aqinile kufanele abe ngu-50-120 g. Ngokwesibonelo, okusanhlamvu nesinkwa sonke sikakolweni.
- Iziflephu ezivela ku-100 kuya ku-150 g. Lokhu kungaba izaqathe, anyanisi, ukhukhamba noma isilimo esidliwayo esinamagatsha anamanzi.