Namhlanje ingxoxo yethu imayelana nemigaqo engundoqo yesondlo esifanelekileyo kunye naluphi uhlobo lokutya esikufunayo kwitafile yethu imihla ngemihla. Ukutya okulungileyo kunye okunempilo yonke imihla kubandakanya:
- Ubuncinane iinxalenye ezintathu ezincinci zeemveliso eziziinkozo - ezifana nesonka esipheleleyo, i-pasta, irayisi ebomvu okanye i-oatmeal. Isahlulo esinye esithathiweyo: 1 isinkwa sesonka, 1 inkomishi yepasta ephekiweyo okanye ilayisi.
- Izibonelelo ezintathu zeemveliso zobisi eziphantsi kweoli (okanye i-fat-free) - i-fat fat or skim, ubisi okanye ushizi. Ukukhonza omnye: 1 ingilazi yobisi, ipakethi ye-yogurt, i-25 gram yeeshizi.
- Iintlobo ezinhlanu okanye ezithandathu zeeprotheyini ezifunekayo emzimbeni, njengeprotheyini ye-fat-fat meat inyama, inkukhu okanye intlanzi ehamba ngamanqanaba athile, kunye neeprotheyini ezongezelelweyo zemifuno (ubhontshisi, i-lentils, i-peas, i-chickpeas) kunye ne-starchy foods (umz. Ukukhonza omnye: 1 amazambane amancinci, iigremu ezili-100 zamagqabi okuphekiweyo, iigrimu eziyi-150 zeentlanzi, i-100 grams yenyama, ii-2 iiqanda.
- Iikomityi zeeyi ezimbini zeebhanki okanye iziqhamo - iipulo, iibhanana, ii-orang, iipereya. Iimbini ezimbini okanye ezintathu zemifuno - njengamatamatayi, i-zucchini, i-pepper, i-anyanisi, i-broccoli, izaqathe okanye imifuno eluhlaza.
Umzekelo wepesenti echanekileyo yesondlo ngethuba losuku libukeka kanje:
- isonka, ipasta, okusanhlamvu - 25%;
- imifuno (yonyaka) - 20%;
- Iziqhamo ezintsha - 10%;
- iimbotyi kunye namantongomane - 15%;
- iilekese - 5%;
- ioli yomnqumo - 7%;
- iisizi kunye ne-yoghurts - i-7%;
- iintlanzi - 5%;
- iinkukhu kunye namaqanda - 3%;
- inyama ephilileyo - 2%;
- Iwayini ephakamileyo esemgangathweni - 1%.
Iskimu seyure nganye sesondlo esifanelekileyo sichazwa ngabazondlo ngendlela elandelayo:
- 8 ekuseni - kwasekuseni;
- 11 am - yesibini isidlo sakusasa;
- 2 pm - isidlo sasemini;
- 5 pm - ntambama yesantya;
- 7.30 pm - isidlo;
- I-10 ntambama - i-snack ngaphambi kokulala.
Isondlo esifanelekileyo sokuzuza ubunzima
Ukuba ungowesigaba sabasetyhini abafuna ukungabi nciphisa umzimba, kwaye ubuncinci bancinci ukuphucula, ukutya okufanelekileyo kunye nokulinganisela kwitheyibhile yakho kuya kukunceda kulolu suku.
- Isidlo sasekuseni esihle. Ukungabikho kwesidlo sasekuseni, unokulahlekelwa bunzima. Udinga ukubonelela umzimba wakho ngamandla ngehora elizayo emva kokuba uvuka. Kubalulekile ukuba isidlo sakusihlwa sidibanise i-carbohydrate edibeneyo, enye imithombo yeprotheni kunye nezinye iziqhamo okanye ijezi esitsha okanye oyiphunga - oyitya okanye oyiphuza kuqala. Umzekelo wesidlo esifanelekileyo sakusasa kunoku: i-apula, iziqwenga ezimbini zezonka zesininzi kunye ne-tahini kunye nobusi okanye i-yogurt kunye ne-jam.
- Ukulungisa ukutya. Awufaneleki ukunqumla ukutya kwaye akufanele uhlale ulambile ixesha elide. Kubaluleke kakhulu ukuba ulandele yonke imihla inkqubo efanayo - kula maxesha xa udla. Ungalibali ukuba ukunika umzimba wakho isahlulo esithile seekhalori ngexesha elifanayo elichanekileyo sisiseko sesondlo esifanelekileyo.
- UClever utywala. Kuye kwathiwa ukuba imigaqo yesondlo esifanelekileyo isetyenziswe kuthi kaninzi kunye ncinane ncinane. Njenge-snack ephakathi phakathi komhla unokusebenzisa izithelo ngamantongomane. Ngoko unika umzimba wakho iikhalori ezingaphezulu, amafutha amnandi kunye nama-protein.
- Iiproteni ezifanelekileyo. Iiprotheyini ezilungileyo yizo ezingenayo amaninzi amaninzi. Amantongomane, imbewu, intlanzi, inyama ephilileyo, iimveliso zerhasi eziphantsi kunye nemifuno eluhlaza emifuno - ezi zizona ndawo zivela kuyo. Iimveliso ezisuka kumgubo we-wholemeal kunye namagqabi nazo ziqulethe inani elincinci lamaprotheni.
- Amafutha afanelekileyo. Amafutha angenakulungiswa angokwemvelo yinto ekhethekileyo. Gwema amafutha e-hydrogenated afunyenwe ekutyiweyo kokutya, kunye namafutha amaninzi azaliswe kwimveliso yezilwanyana. Iintlanzi, ioli yeoli, i-avocado, i-nut, imbewu kunye ne-tahini-eso siyisidlo esipheleleyo kulabo abafuna ukufumana ubunzima.
- I-carbohydrate edibeneyo. Imifuno (ingakumbi iitatati, iinqatyambo, isilimo esidliwayo esinamagatsha anamanzi), kunye nemigqabi kunye neentlobo ezipheleleyo kufuneka zibe yimiba ephambili ye-carbohydrate-iquka isahlulo seemfuno zamandla akho ngemihla. Gwema umgubo omhlophe kunye nemveliso eyenziwe kuyo.
Le ngcebiso engundoqo malunga nokutya okufanelekileyo kwabo bafuna ukunyusa ubuncinane.
Ukugqiba ingxoxo malunga nokutya okufanelekileyo, siza kufutshane, ngento engcono ukuqala:
- Ukutya okufanelekileyo kuthetha ukutya ngexesha elinye.
- Funda ukutya rhoqo kunye ncinane.
- Khetha ukutya kwakho kwendalo yendalo kuphela: kwisondlo esifanelekileyo, akukho ndawo yokutya okusemathinini.
- Thanda ama saladi amnandi, kunye ne-steamed, i-steamed kunye neebilisiwe.
- Isondlo esifanelekileyo singabandakanyi ukutya okutyiwayo ngokutya okukhawulezileyo.