Imibono emi-5 emangalisayo yokujabulela isidlo sasekuseni sokufaneleka

iphalishi

Ukudla kwasekuseni kungenye yezidlo ezibaluleke kakhulu zosuku, ngakho kufanele ibe nempilo futhi ilinganisele ngangokunokwenzeka. Ukudla kwasekuseni kusiza ukuvuselela i-metabolism futhi kunikeze lezo misoco esetshenziswe umzimba ngenkathi ulele.

Esihlokweni esilandelayo sizokunikeza uchungechunge lwemibono yasekuseni yokufaneleka. ukuze uqale usuku ngamandla nangamandla.

Yini okufanele ibe nesidlo sasekuseni esinempilo?

Isidlo sasekuseni esinempilo futhi esinomsoco kufanele sibe nochungechunge lokudla nemisoco:

  • Izinhlamvu. Kungukudla okunikeza amakhabhohayidrethi asezingeni eliphezulu kanye nefayibha: i-oats, isinkwa sikakolweni noma okusanhlamvu okusanhlamvu ngaphandle koshukela owengeziwe.
  • Amaprotheni. Zikuvumela ukuthi unelise isifiso sakho sokudla futhi unikeze amandla ukuze ukwazi ukwenza ngaphandle kwenkinga usuku lonke: amaqanda, i-serrano ham noma imikhiqizo yobisi.
  • Izithelo. Inikeza izakhi eziningi ezifana namavithamini namaminerali: ama-apula, ama-strawberry noma ubhanana.
  • Imikhiqizo yobisi. Ziningi izakhamzimba elizihlinzekayo emzimbeni: ubisi oluncibilikisiwe, iyogathi noma ushizi.
  • Amafutha anempilo. Ziphelele uma kuziwa ekunikezeni amandla emzimbeni kanye nokwanelisa ukudla phakathi kokudla: amafutha omnqumo engeziwe, ukwatapheya noma amantongomane.

Iphalishi le-oat

Iphalishi le-oat Kuyinketho enhle ukujabulela isidlo sasekuseni sokufaneleka. I-Oatmeal iwukudla okunomsoco okuqukethe inani elihle lamaminerali namavithamini. Ngokuqukatha ama-carbohydrate ekhwalithi, kuyasiza ukwanelisa ukudla ngokushesha.

Uma uwenza kufanele uthathe ipani bese wengeza idlanzana lama-oats kanye namanzi amancane noma ubisi. Kufanele upheke ingxube emlilweni omncane cishe imizuzu eyi-10. Uma ubona ukuthi ikhilimu, cisha ukushisa futhi uyiyeke iphumule imizuzu embalwa. Ungangeza okuthanda kakhulu: amantongomane, izithelo, imbewu noma ushokoledi.

Ama-pancake amasha aqoshiwe aqoshiwe

Amanye ama-pancake amnandi enziwe ngoshizi ophehliwe Kungenye inketho yokujabulela isidlo sasekuseni sokufaneleka. Ukuze wenze lokhu, kufanele uthathe isitsha bese wengeza cishe ama-40 g kafulawa oat kanye ne-100 g ushizi omusha ophehliwe, iqanda, i-sweetener encane nesinamoni ukunambitha. Hlanganisa konke kahle bese wengeza izingxenye ezincane epanini elishisayo elingagxili. Ungabeka ama-toppings othanda kakhulu, kusukela esithelweni kuya kumakhilimu anempilo.

Ithosi kakolweni kabhanana nebhotela lamantongomane

Omunye umbono wokufaneleka kwasekuseni kungaba ithosi. nesinkwa sikakolweni, ubhanana nebhotela lamantongomane. Kuyinketho enomsoco kakhulu ngenxa yamavithamini namaminerali ayinikezayo emzimbeni. Khumbula ukuthi ibhotela lamantongomane kufanele lenziwe ngamakinati angu-100%.

ubhontshisi

I-yogurt enezithelo kanye nezinhlamvu

Uma ufuna ukuzama into emnandi futhi enempilo, kufanele wenze isitsha nge-yogurt enamafutha aphansi, izithelo kanye nezinhlamvu ezigcwele. I-yogurt inikeza inani elihle lamaprotheni ekhwalithi kanye nama-carbohydrate alula. Isithelo sinikeza amavithamini namaminerali. Ibhulakufesi elinomsoco impela elizokusiza ukuthi unakekele umzimba wakho futhi linempilo impela.

Isinkwa sikabhanana

Uma uthanda amaswidi, isinkwa sikabhanana sifanelekile kuso. Ikhekhe lokufaneleka ehlinzeka ngama-carbohydrate ekhwalithi kanye namafutha anempilo namaminerali afana ne-potassium noma i-magnesium. Ngaphandle kokudla ukudla okunempilo, kuzokunika amandla amaningi okwenza ngaphandle kwenkinga.

Ukuwenza kufanele uthathe obhanana ababili abavuthwe kakhulu bese uwagaya uze ucwecwe. Thatha indishi bese wengeza ubhanana kanye namaqanda ama-3 no-100 g wobisi. Hlanganisa kahle konke. Engeza izithako ezomile: 200 g kafulawa oat kanye nethisipuni yemvubelo, usawoti kanye nesinamoni encane. Hlanganisa konke kahle bese wengeza esikhunjini. Engeza idlanzana lama-walnuts phezulu bese ufaka kuhhavini cishe ngama-degree angu-200 isigamu sehora. Khipha kuhhavini bese uyeke ukuthi kuphole ngaphambi kokuqaqa. Ikhekhe lokufaneleka lokho kuzokusiza ukuqeda inkawu kamaskandi.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.