Iziseko zesondlo esifanelekileyo kwabasetyhini zisitshelisa oku kulandelayo: kukho okungenani amaxesha angama-6 ngosuku. Ngale ndlela yokutya, "siqala" yethu imetabolism, siyinyanzelisa ukuba itshise iikhalori ezininzi emini. Ukongezelela, ngokutya rhoqo, asiyi kugibe, apho sihlala sikhokelwa izidlo - oko kukuthi, asilahlekelwa bunzima besisipha endaweni yeoli. Oku kwenzeka xa siziva sisindlala kakhulu phakathi kwexesha lokutya.
Ukutya okuNgcilisayo
Kubafazi, idayari yesondlo esifanelekileyo emini iya kubonakala ngathi:
- 08.00 - kwasekuseni;
- 11.00 - yesibini isidlo sasekuseni;
- 14.00 - isidlo sasemini;
- 17.00 - intlanzi yokuhlwa;
- 19.30 - isidlo;
- 22.00 - ngokuhlwa.
Iingcebiso zokutya zesondlo
Ukulungelelanisa ukutya okunokulinganisela kubandakanya oku kulandelayo:
Inyama. Ukukhetha inyama emhlophe - i-turkey, inkukhu, inyama yomdlalo okanye umvundla. Inyama inika umzimba wethu ngamaprotheni nentsimbi, echaphazelekayo ekuhlaziyweni kwezitho kunye nezicubu.
Intlanzi. Uncedo konke ngaphandle kweentlanzi ngaphandle, kodwa ngokukodwa - iintlobo zayo ezinamanqatha, ezinjengama-sardines, mackerel okanye i-salmon. Ziqukethe ipesenti enkulu yama-acids ama-Ω-3. Ezi ziyi-acids ezikwazi ukunciphisa izinga le-LDL (i-cholesterol embi) kwaye, ngexesha elifanayo, ukwandisa izinga le-HDL (i-cholesterol eyincedo) - ngaloo ndlela ikhusela intliziyo yethu. Ngeentlanzi umzimba wethu ufumana iiprotheni, ukulandelela izinto kunye nezitye.
Izithelo nemifuno. Ngaphandle kwabo, ukutya okunempilo kwabasetyhini kunzima ukucinga. Yonke imifuno kunye neziqhamo ziya kuba luxabiseke kakhulu kumzimba wethu, kodwa kunokwenzeka kakhulu ukuba uqaphele iklabishi emhlophe kunye nekholifulawa. Imifuno enemibala iqulethe iphesenti ephezulu ye-beta-carotene-isifo esinamandla esinamandla, esingavumeli ukuba iiseli zomzimba wethu zikhule. Uninzi lwazo zonke i-beta-carotene esiyifumana kwiidroti, iipricot, isipinashi kunye nemango. Yonke imifuno neziqhamo zondla umzimba wethu ngezinto ezifunekayo, izitye, iintlobo zendalo kunye noshukela.
Izityalo kunye nemifuno. Esinye isisiseko kwiimfihlelo zesondlo esifanelekileyo. Iipulsi kunye neenqolowa zineenqatha, kodwa zineepesenti eziphezulu kakhulu ze-carbohydrates eziyinkimbinkimbi. Ukongezelela, umzimba wethu ufumana isinyithi, i-vitamin E, ubunzima bevithamini B kunye nemibhobho yemvelo. Nika irayisi, isinkwa esipheleleyo kunye, ngokwemvelo, kuzo zonke iimbotyi - ii-peas, iibhoyi, ubhontshisi obomvu kunye omhlophe, iilentils, iiperesi.
Imveliso yobisi. Ziye zifakwe kwiluhlu lwezinto zokutya ezifanelekileyo. Ukukhetha i-yoghurts, ubisi kunye neentshizi kunye nomxholo weoli ophantsi. Iimveliso zobisi ziququzelela ukusebenza kwamathumbu, sinceda amajoni ethu omzimba, kwaye sinika umzimba wethu i-calcium eninzi. Ukongezelela, njengommiselo, ziqulethe inani elincinci lamanqatha (ngaphandle kobisi olupheleleyo kunye neentshizi).
Emva kokuba uluhlu lweemveliso eziphambili ezifunekayo kwisondlo esifanelekileyo somfazi, makhe sibone indlela yokwenza imenyu yesondlo esifanelekileyo ngosuku.
Ukutya okuchanekileyo kwimihla
Nantsi inxalenye yokutya ekudleni kwansuku zonke yokutya okufanelekileyo kwabesetyhini kulungile:
- 25% - i-pasta, okusanhlamvu, isonka;
- 20% - imifuno, kuxhomekeke kwangexesha;
- 15% - izityalo ezintsha;
- 15% - amanothi kunye nobhontshisi;
- 7% - ioli yeoli;
- 7% - i-yoghurts kunye neentshizi;
- 5% intlanzi;
- 3% - amaqanda neenkukhu;
- 15% - iilekese;
- 1% inyama ephantsi kweoli;
- 1% - iwayini elungileyo.
Nazi imimiselo embalwa yemenyu yokutya okunokulinganisela.
Imenyu yesondlo yokutya kwasekuseni (08.00 iiyure):
Ijusi e-2 i-oranges, i-2 imvumba ye-flour epheleleyo, i-25 grams (ubungakanani bebhokisi yomdlalo) weeshizi.
Imenyu yesondlo efanelekileyo yesidlo sasekuseni (ii-11.00 iiyure):
1 izityalo ezintsha kunye ne-30 grams (ubungakanani bebhokisi lomdlalo) weeshizi ezincinci eziphantsi.
Imenyu yokutya okufanelekileyo kokutya kwasemini (14.00):
120 amagremu ebisikiweyo okanye ebilisiwe yenyama yenkukhu, 1 inkulu yokukhonza isaladi eluhlaza (umzekelo i-lettuce okanye iklabishi ngeeqathe), 1/2 indebe iphekwe ilayisi.
Imenyu yokutya echanekileyo ye-snack (17.00):
Iinqatyambo ze-3.
Imenyu yokutya efanelekileyo yokutya (19.30):
Ingxenye ephakathi ye-pasta eneenyama egxothwayo kunye ne-1 encinane yokukhonza isaladi eluhlaza.
Ukutya okuhlwayo (iiyure eziyi-22.00):
1 ibhanana encinane kunye nama-walnuts amathathu.