Ukubamba ngokukhawuleza okanye ukungazilawuleli isigqibo somntu ngamnye. Abaninzi abaqapheli ukuthatha inyathelo elinjalo, kuba abafuni ukuzikhanyela kwiidlo zabo ezizithandayo, abanye bakholelwa ukuba akunakwenzeka ukupheka isidlo esimnandi ngaphandle kwenyama kwaye ngaphandle kwemveliso enqatshelwe. Kodwa le ngcamango ephosakeleyo, nokuba uhleli kwisikhundla ungadla esonisayo kwaye unelisekile.
Iimpawu ezintle kunye nezimbi zokuzila ukutya ngokulahleka kwesisindo
Uninzi lwazo zonke izinto ezimbi zivela ngenxa yokuba ngexesha lokuzila ukutya akuvumelekile ukuba udle iimveliso zezilwanyana. Ezi ziquka: inyama, intlanzi, iimveliso zobisi, amaqanda, njl njl. Ngenxa yoko, umzimba womntu ufumana amaminerali angaphantsi, amavithamini kunye nezinto zokulandelela, umzekelo, i-zinc, isinyithi, i-vitamin B12, i-vitamin D, i-calcium, njl. Oku kungakhokelela ekubeni negazi, i-hypovitaminosis, kwaye amathambo akho aya kuba yincinci, izipikili ziya kuqala ukuhlukana, njl.
Ukuba unqamle ukusebenzisa ukutya kweeprotheni, umzimba awuyi kufumana i-amino acid efunekayo-tryptophan, eyimfuneko kumntu. Ngenxa yoko, unokuziva utyhafile, utyumkile kwaye ekugqibeleni ungena kwixinzelelo. Akukhuthazwa ukuba kugcinwe ngokukhawuleza ukuzila ukutya kwabantwana, abafazi abakhulelweyo nabancinci, kunye nabadala kunye nabagulayo.
Icandelo elihle kukuba unokuqala ukutya ngokufanelekileyo, uhlambulule umzimba, uphinde ulahle ama-kilogram. Iimveliso zendalo ziza kunika umzimba umzimba iivithamini eziyimfuneko kunye nezinye izinto ezincedo.
Iimfihlelo zesondlo esifanelekileyo ngexesha lokuzila
- Iprotheni yemvelaphi yezilwanyana kufuneka ithathelwe indawo kunye neprotheni yemifuno. Yidla i-legumes, amantongomane, okusanhlamvu, kunye nemveliso ye-soy, efana ne-yoghurt, inyama, njl.
- Zama ukubandakanywa ekudleni kwe-porridge, i-pasta okanye iifatate, njengoko ziyimithombo yamandla ephucula imizwa, njl.
- Ukutya okuphekwe kwimihla ngemihla ngeoli yemifuno, kodwa kungabi ngaphezu kwe-2 tbsp. iipuni.
- Yonke imihla udla imifuno kunye neziqhamo, malunga ne-500 g.
- Ukuba uvuyayo kwaye unomoya ococekileyo, udle izitya ezahlukeneyo zeerisi zazo ezimdaka, i-millet, i-lentils, kwaye udle amabhanana kunye namanqatha.
- Ukuze umzimba ufumane zonke izinto eziyimfuneko, ngaphezu koko thabatha i-vitamin mineral complex.
- Musa ukulibala malunga nesidingo sokugcina ukulinganisela kwamanzi emzimbeni, ukusela imihla ngemihla ubuncinane ama-1.5 ilitha amanzi ahlambulukileyo.
- Ukutya okuhlukahlukeneyo kuthathelwa indawo yobusi kunye nemifuno eyomileyo, enika umzimba kunye neivithamini ezifunekayo kunye ne-microelements.
- Yidla kancane, okungenani amahlanu ngosuku. Siyabulela oku, umzimba uya kuthunyelwa ngokukhawuleza ukutya ukutya, kwaye awuyi kulamba.
- Ukugcina zonke izinto ezincedo, pheka izitya ngeebini okanye ubhaka ehovini.
Ukongezelela, kufuneka uphume ngokufanelekileyo ngolu hlobo, kuba ukuba uqala ngokukhawuleza udla ukutya okuninzi, oko kungabangela iingxaki ezinzulu ngesisu. Qala kunye namaqanda enkukhu kunye nexabiso elincinci lemveliso yobisi kwaye ushiye utshintsho.
Imizekelo yesitya seLenten
Lungisa ialadi kwiimifuno ezitsha okanye ezibilisiweyo. Yongeza kuzo iziqhamo , imifino, i-pickle ehlukahlukeneyo, kunye nemveliso ekhethiweyo. Ukugcina ubuninzi bezinto ezincedo, banikeze unyango olushushu lokushisa. Ukuze utshintshe, ungabhaka imifino kunye nokudibanisa kweziqholo ezihlukahlukeneyo kunye namasiki.
Lungiselela izitya zokuqala kwimifuno yemifuno, apho ukongeza okusanhlamvu kunye ne-pasta. Kwi-porridge elungiselelwe yongeza iintlobo zeziqhamo, imifuno, iziqholo, i-sauces, i-nut okanye ubusi. Siyabulela kule nto uza kufumana ukutya okunomsoco, okuncedo kunye nokubaluleke kakhulu.