Ukulungisa ukutya ngeveki

Isondlo esifanelekileyo asizuzisi kuphela ukugcina impilo, kodwa kubalulekile ukulahlekelwa isisindo. Abaninzi bathemba ukuba kuya kufuneka bazinqande kakhulu ekudleni, kwaye kukho into engeyiyo, kodwa ayikho. Cinga ngemithetho kunye nomzekelo wesondlo esifanelekileyo ngeveki, eya kuvumela umntu ngamnye ukuba azame ukutshintsha ukutya kwakhe ukuze ahlole zonke iintlawulo. Ukulibala ngokusisigxina oko kukugqithiseleyo, iingcali zincoma ukuba zitshintshe ngokupheleleyo kwisondlo esifanelekileyo.

Iziseko zesondlo esifanelekileyo ngeveki

Izondlo kunye nososayensi baye bachitha ixesha elide imigaqo yokutya, evumela abantu abahlukeneyo ukuba bafumane iziphumo ezilungileyo, kungakhathaliseki ukuba umsebenzi ngamnye womzimba.

Imigaqo yesondlo esifanelekileyo yokunciphisa umzimba, ukwenza imenyu yeveki:

1. Imenyu ifake imveliso eyahlukileyo, ukuze umzimba ufumane zonke izinto eziyimfuneko emsebenzini ofanelekileyo. Yingakho indlala iphikisana ngokupheleleyo.
2. I-Sugar iyona ntshaba enkulu yalomfanekiso, ngoko kufuneka ishiywe. Oku kusebenza kwiidyuli ezihlukeneyo, iziphuzo ezinomsoco, njl. Unokufumana ezininzi ezingekho ngeekhalori kunye neetyuwa ezixhamlayo ezilungiselelwe ukusuka kwimveliso ekhoyo.
3. Ityuwa yintshaba yeso sibalo, ngoko kufuneka isetyenziswe ngobuncinane. Ngokuqhelekileyo, ityuwa ibangela ukugcinwa kwamanzi, okubonakaliswa ngokuvuvukala emzimbeni.
4. Imenyu esondeleyo yesondlo esifanelekileyo yokulahlekelwa isisindo kufuneka iqule ukutya okuhlanu okuya kukunceda ukugcina imetabolism kwaye ungabi nlamba.
5. Isidlo sakusasa sisidlo esibalulekileyo, ngoko akufanele siphuthelwe. I-carbohydrates edibeneyo ifanelekile ukusa, umzekelo, izityalo kunye nesonka. Okwesibini kwasekuseni ukhetha iimveliso zobisi ezimbi.
6. Ngexesha lesidlo, kufuneka udibanise iiprotheni, imifuno kunye nee- carbohydrate eziyinkimbinkimbi, kodwa ukuba kudle kungcono ukudla iiprotheni.
7. Kubalulekile kwaye kulungile ukupheka ukutya ukuze kungabi nako ukulahlekelwa zonke izinto ezincedo. Kukulungele ukubhaka iimveliso, ukupheka, ukupheka nokupheka isibini.
8. Musa ukulibala ukugcina ibhalansi yamanzi emzimbeni, ebalulekileyo ekulahlekelweni kwesisindo. Nsuku zonke kufuneka uphuze ubuncinane ii-1.5 liters, kwaye le mqulu isebenza kuphela ekuhlambuleni amanzi ngaphandle kwegesi.

Ukusebenzisa umzekelo wokutya okufanelekileyo ekulahlekeni kwesisindo ngeveki, kucetyiswa ukuba wenze imenyu ngaphambili, okuya kuvumela ukuba ungadli ukutya kwaye ulungiselele iimveliso eziyimfuneko kwangaphambili. Isiphumo esihle sinokufumaneka ngokudibanisa nokutya okufanelekileyo kunye nokuzilolonga.

Imenyu yesampula yesondlo esifanelekileyo ngeveki

Izondlo zicetyiswa ukuba zikhethele imenyu, zijolise kwimithetho ekhoyo kunye nemizekelo yeeminganiso. Ngenxa yoko, umngcipheko wokuphula, usebenzisa ukutya okungathandwa, unciphisa ubuncinci.

Inketho yenombolo 1:

• isidlo sasekuseni: i-oatmeal ephekwe emanzini, i-apple ebhaka kunye nobusi kunye nesinamoni, kunye neyee okanye ikhofi ngaphandle kweshukela;
• I-snack: 250 ml ye-yogurt ngaphandle kwee-additives kunye ne-200 g yenaninaphu;
• isidlo sakusihlwa: isonka semifuno, isonka seenkomo se-rye nesonka;
• i-snack: i-coat oatmeal kunye neeyi;
• isidlo sakusihlwa: ukukhonza kwe-fat-cottage cheese kunye ne-orange.

Inombolo 2:

• isidlo sasekuseni: i-omelet elungiselelwe kumaqanda amabini, iitamatato kunye neepepi, kunye neti;
• i-snack: 1 tbsp. yogurt kunye ne-50 gram yamakhemikhali omisiwe kunye namanqwanqwa;
• isidlo sasemini: umhluzi wenkukhu ngaphandle kweziqholo kunye nemifuno eyi-100 g, kunye neembumba ezininzi zeentlanzi kunye ne-150 g ye-salad yekhabishi;
• i-snack: i-coat oatmeal kunye neeyi;
• isidlo: 150 amagremu eSaladi isaladi, iigremu ezili-100 zenyama ediweyo kunye netiyi kunye nobusi.

Inombolo 3:

• isidlo sasekuseni: isahlulo se-curd casserole kunye nekhofi;
• i-snack: i-kefir kunye nokongezwa kweziqhamo ezomileyo;
• isidlo sasemini: i-cauliflower ebilisiwe kunye nesonka seenkomo;
• i-snack: 1 tbsp. ijusi yesantato nesonka kunye noshizi;
• isidlo: iiflanzi ezityiweyo kunye nelayisi emdaka kunye nesaladi yemifuno eluhlaza.