Eso sidlo sakusasa sesinye sezona zidlo zibalulekileyo zosuku yinto esele isaziwa ngokungathandabuzekiyo. Iingcali zezondlo zigxininisa kuyo. Kwaye akumangalisi ukususela ngoko isidlo sokuqala sosuku seso saphula inzila ebusuku kunye nalowo kufuneka ondle umzimba ngayo yonke into oyifunayo ukuze usebenze ngokufanelekileyo. Kodwa kwiimeko ezininzi, ukutya kakuhle kubhidaniswa nokutya okusempilweni, ekubeni akufani ngokuyimfuneko.
Mhlawumbi usenokucinga ukuba ukutya kakuhle kukutya okwaneleyo, ude waneliseke uze waneliseke. Nangona kunjalo, eyona nto iphathelele kukutya kakuhle, ukuzondla, ukutya ukutya okunempilo okubonelela ngezondlo ezifunwa ngumzimba wakho. Kwaye ngenxa yoko, akukho sidingo sokutya ukuze uhluthe. Ke ngoko, siza kubona ukuba kukuphi ukutya okulungele ukukutya isidlo sakusasa.
Senziwe ngantoni isidlo sakusasa esipheleleyo?
Elungileyo desayuno, epheleleyo, eyanelisayo kunye nesondlo, kufuneka yenziwe ngeprotheni, i-carbohydrates eyinkimbinkimbi, amafutha anempilo kunye nefiber. Ngokomzekelo:
- Iprotein: Amaqanda, iham, i-chickpea hummus, iham, inkukhu, ityhuna, isalmon, okanye itshizi.
- IiCarbohydrate ezintsonkothileyo: Ezi zinto zibizwa ngokuba yi-slow absorption, ezifana neenkozo ezipheleleyo, amandongomane okanye iziqhamo ezinjengeebhanana, iiapile okanye iiorenji.
- Amafutha anempilo: Ioli ye-olive enyulu, iavokhado, ubisi, amandongomane okanye amaqanda.
- Iifayibha: Iinkozo ezipheleleyo ezifana ne-oats, iziqhamo, isonka sengqolowa okanye amandongomane.
Ezi zi izondlo ezinika amandla afunwa ngumzimba kwaye uodole kusasa. Kwaye kuzo zonke izinto ezinokwenzeka, kukho ukutya okubhetele okanye okunempilo kunabanye.
Okona kutya kwasekuseni
Qaphela oku kutya kwaye ufunde indlela yokulungisa isidlo sakusasa esipheleleyo, esinesondlo kunye nesinempiloe ukuqala ngawo onke amandla ngosuku ngalunye.
Ihabile
Nangona kwamanye amazwe ibisetyenziswa ngokubanzi iminyaka, siye sayazi kwaye sayisebenzisa kutsha nje. Nangona kunjalo, kukho abalandeli abaninzi ngakumbi be-oats njengecereal esisiseko sakusasa. Kwaye akumangalisi, kuba imalunga ukutya okunezondlo ezinkulu. Phakathi kwezinye, i-oatmeal flakes iqulethe iprotheni eninzi, kunye neeminerali ezininzi kunye nefiber.
iyogathi yamaGrike
Phakathi kwazo zonke i-yogurt okanye i-derivatives derivatives, i-yogurt ye-Greek ecacileyo kunye ne-unsweetened yenye yezona zinto zikhethwa kakhulu. Olu hlobo lweyogathi iqulethe iiprotheyini ezininzi kunye namafutha anempilo. Kwaye ngaphezu kwayo yonke into, ngenxa yobukhrimu kunye nencasa yayo, ilungile ukuba ube nesidlo sakusasa kunye nokhetho oluninzi. Ngama-oat flakes, kunye neziqhamo okanye amantongomane, uya kufumana isidlo sakusasa esinesondlo kunye nesimnandi.
Amaqanda
Intsomi yamaqanda kunye nomxholo wawo we-cholesterol ephezulu ngoku isusiwe. Enyanisweni, uninzi lweengcali zezondlo zincoma ukusetyenziswa kweeyunithi ezininzi zamaqanda ngeveki. Yintoni enye, isidlo sakusasa, iqanda kokona kutya kulungileyo, nangona ingeyiyo eyona ikhethiweyo kuba kuyimfuneko ukuyilungiselela. Nangona kunjalo, amaqanda aqhekekileyo angumthombo weprotheyini, aqulethe zonke ii-amino acids ezibalulekileyo, amafutha anempilo, kwaye aneekhalori eziphantsi.
Iziqhamo ezibomvu
Iziqhamo ngokubanzi zisempilweni kwaye zinokutyiwa isidlo sakusasa ukugqiba ukutya okuyimfuneko okunesondlo. Nangona kunjalo, phakathi kweentlobo ezininzi zeziqhamo, iziqhamo ezibomvu zidibanisa kakhulu ngokuchasene ne-pathologies. Imalunga ne ukutya okutyebileyo kwi-antioxidants, enceda ukuvuselelwa kweeseli kwaye yiyo loo nto iyenye yezona zinto zikhethwa kakhulu njengezongezelelo kwisidlo sakusasa.
Ukungabikho kwexesha akukho sizathu sokuba ube nesidlo sakusasa esilungileyo, kuba ngemizuzu embalwa unokufumana isidlo esipheleleyo nesinempilo. Lungisa i-oatmeal porridge ebusuku kwaye kufuneka udibanise iziqhamo ezimbalwa, i-sinamoni yomhlaba okanye amantongomane. Ungade uhambe nayo uye nayo emsebenzini xa ungena appetite ekuseni. Qala usuku ngokutya okumnandi kwaye uya kuba nakho amandla ayimfuneko ukujongana nayo yonke into ekufuneka ifike.