Umuntu olandela ukudla kwakhe, kubalulekile ukucabangela ngokucophelela inkinga yokudla okulula, ngoba bayakwazi, ukuthi banganikela ekutheni isisindo siphume, futhi bengeze amakhilogremu angaphezulu. Ukudla ukudla okunempilo kubaluleke kakhulu, ngoba yibo abawanelisa umuzwa wokulamba phakathi kwezikhathi zokudla.
Yini engingayidla ngenhla yokudla okunempilo efanele?
Izinhlobonhlobo zokudla okudla okunomsoco okufanelekile zihlukile kakhulu. Ukugcina kufanelekile futhi ulahlekelwe amakhilogremu engeziwe akwanele nje ukukhetha ukudla okuphansi kwekhalori. Kubalulekile ukunamathela eminye imithetho yokudla. Half ihora ngaphambi kokudla, kufanele uphuze ingilazi yamanzi, inani eliphelele ngosuku kumele lingabi ngaphansi kuka-1.5 amalitha. Ibanga eliphakathi kokudla okulula kufanele libe okungenani ihora. Ngokudla okunomsoco, ukudla kokudla okuphakathi akufanele kudlule i-100-150 kcal.
Kusihlwa ukudla okudlayo okunomsoco kufanele kube nombolo encane yekhalori. Uma kungumkhiqizo obisi omuncu - i-kefir, ubisi olubiziwe obisiwe noma i-yogurt - kufanelekile ukukhetha umkhiqizo onokuqukethwe okungenani kwamafutha. Esikhathini esishisayo kungcono ukunciphisa ukusetshenziswa kwemikhiqizo yobisi omuncu. Izithelo ezomile, amantongomane kanye nezithelo ezifakiwe zingasetshenziswa njengesidlo ngisho nakusihlwa, kodwa ubungakanani babo akufanele budlule amagremu angu-10, kanti ingxenye ye-pistachios inganyuka ibe ngamagremu angu-30. Ngenxa yokuqukethwe kwe-melatonin - i-hormone yokulala, kuyasiza ukuba udle oatmeal kusihlwa. Kusihlwa ungadla ibhanana, elihlala isikhathi eside ligcwala umuzwa wendlala futhi ingabangeli ukwanda kwesikhala semisipha yokugaya. Futhi kusihlwa ungakwazi ukukhokhela amagremu angu-100 e-fat-fat cottage shizi.
Izibonelo zokudla okulula okudla kahle
- Ngomzuzu owodwa nje ungakwazi ukulungiselela ukudla okumangalisayo - imifino, izithelo noma amabhisi smoothies .
- Isidlo esimnandi kakhulu isaladi, izinketho zokulungiselela kwazo zingenamkhawulo, kodwa into esemqoka akusebenzi ukusebenzisa imayonnaise namanye ama-sauces aphezulu. Ungagcwalisa isaladi ngaphambi kokudla ngejusi kalamula, soy sauce noma amafutha omnqumo.
- Ungaluma futhi inyama ebilisiwe, inhlanzi noma upheke ama-sandwich kusuka ku-isinkwa esiphelele sonke, ungeze izithako ezinamafutha aphansi.
- Njengokudla okuwusizo, ungasebenzisa i-muesli ku-briquettes, amajikijolo amaqhwa, izithelo, ama-apula ahlanzekile kanye ne-cottage shizi. Ngalo mikhiqizo ungakwazi ukupheka inombolo enkulu yezitsha ezithakazelisayo, ezihlwabusayo, ezempilo nezingaphansi kwekhalori.