Iidlothi zibiza umnqweno wesidlo esiyimfuneko kunye nesimfuneko. Iingcali zenzululwazi ziye zafakazela ukuba abantu abasetyenziselwa ukutya kusasa abanakho ukuxinezeleka , iingxaki zesisu kunye nokukhuluphala, kuba kunye nesondlo esifanelekileyo, iinkqubo zokuxiliswa komzimba zikhawuleza, ngoko ke isidlo sasekuseni sinokubaluleka kokulahlekelwa isisindo.
Isondlo esifanelekileyo sakusasa
Ukuba unenkathalo ngempilo yakho kwaye uzame ukukhokela indlela efanelekileyo yokuphila, okokutya kufuneka kulungile. Isidlo sakusasa sisisigxina somhla olungileyo, ukuze isidlo sasekuseni sincede, kufuneka uqaphele imithetho emininzi:
- Musa ukutywala.
- Ungadli ukutya okunzima ukususela ekuseni, ngenxa yokuba umzimba uphakamise.
- Ngaphambi kwesidlo sakusasa, sisele iglasi yamanzi okanye iJusi, oku kuya kunceda ukuphucula ukugaya.
- Ungaphuzi ikhofi kwisisu esingenalutho.
- Yidla i-carbohydrates nezinye iiprotheni, kunye neemveliso ezimbalwa njengoko kunokwenzeka.
- Qala isidlo sakusasa 30-40 imizuzu emva kokuvuka.
Ngokutya okunomsoco, ukutya kwesidlo sakusasa kufuneka kubandakanye:
- I-Porridge, isonka, i-muesli . Inzuzo ephambili yezolimo kukuba iqukethe i-carbohydrate, i-fibre, iprotheni, i-vitamin B kunye neemaminerali.
- Imveliso yobisi kunye nobisi obumuncu . Ezi izitya ziya kuzalisa umzimba wakho nge-calcium kunye nevithamini ezisisiseko.
- I ziqhamo . Ziyimvelaphi yezinto ezibalulekileyo, okufuneka umzimba ufune imihla ngemihla, kodwa akufanelekile ukutya iziqhamo kwasekuseni . zandisa ukutya.
- Amafutha avuno . Kancinci, kodwa kufuneka ukuba, kuba. ngaphandle kwamafutha, iiVithamini A, E, K neDD azixhasi.
Izinketho zokutya kwasekuseni kunye nesondlo esifanelekileyo
Option 1:
- i-cottage ushizi ngamantongomane;
- iglasi ye kefir;
- apula.
Option 2:
- oatmeal neziqhamo;
- iswitshisi kunye noshizi;
- iglasi lejisi le-orange.
Ukhetho 3:
- amaqanda amabilisiwe amabini;
- ibhakede;
- yoghurt;
- iziqhamo.