Bekuhlale kushiwo ukuthi isidlo sasekuseni kufanele kube yisona sidlo sosuku. Futhi akuwona amanga, ukudla ibhulakufesi kubaluleke kakhulu ukuqala usuku kahle, sidinga amandla nesidlo sasekuseni isidlo sokuqala lokho kuphula "okusheshayo" kwethu
Ukuba nesidlo sasekuseni esimnandi kuletha izinzuzo ezinkulu futhi sifuna ukuthi ubazi. Ngakho-ke qhubeka ufunda ukuthola ukuthi yiziphi lezo zinzuzo.
Izinzuzo zokudla kwasekuseni okuqinile
Sikutshela ukuthi yiziphi lezo inzuzo, impela abanye obaziyo kanti abanye cha, nokho, ngamunye uzokuthakazelisa.
Uzogwema ukudla okulula phakathi kokudla
Ukudla ibhulakufesi eliqinile kunga qinisekisa isimo sokusutha njalo ekuseni. Abantu okuthi, ngenxa yomsebenzi wabo, badinge amandla amaningi, noma bade ngaphandle kokukwazi ukwethula ukudla, kufanele badle ibhulakufesi eliqinile.
Kufanele ufake ukudla okwanelisayo kulesi sidlo sasekuseni okugxila kukho: ukudla okunothe ngamafutha anempilo, amaprotheni, amaqanda, inhlanzi enamafutha, ushizi, ama-yogurts, ubisi lonke, ukwatapheya noma amantongomane.
Uma ungomunye walabo abanekhofi elinobisi kuphela kwasekuseni, qala ukwethula ibhulakufesi eligcwele ukuhlangabezana nezidingo zakho ekuseni.
Uzokwazi ukugwema izifiso ngesikhathi sasekuseni
Esinye isici esibalulekile okufanele usicabangele ukuthi ibhulakufesi eliqinile neliphelele lizovumela bonke labo bantu abanokukhathazeka okuthile ukuthi bagweme ukucosha noma yikuphi ukudla okungenampilo ekuseni, ikakhulukazi amaswidi acutshungulwa ngofulawa ocwengileko.
Ukudla kwasekuseni kuzokusiza ukuthi ugcine amandla afanelekile okudla usuku lonke. Uma udla ukudla okunempilo nokwenelisayo, ukushisa kancane, uzokwazi ukuhlala uqine futhi ngingafuni ukubamba noma yini amahora.
Izothuthukisa impendulo yakho ye-metabolic
Ngokuvamile, abantu basebenza kakhulu emini, maqondana nokudla nokwakheka komzimba. Ngakho-ke, akufani nokudla ukudla okuthile emini kunasebusuku.
Ngenxa yalesi sizathu, kulula kakhulu ukudla kahle ekuseni hhayi kakhulu ebusuku, okuyilapho abantu beya ngqo ukulala ngemuva kwalokho. Kuyiqiniso ukuthi umuntu ngamunye wehlukile Futhi asisho ukuthi kufanele sidle kuphela lapho ilanga liphuma, singakhetha umzuzu, noma kunjalo, kulula ukuthi isidlo sokuqala esenziwe sinamandla.
Kuyinto enhle kakhulu ukudla inani elihle ekuseni kunasebusuku, lokhu kuzokwenza kube lula ukuguquguquka komzimba futhi kushise amanoni amaningi.
Kuzokusiza ukumboza ukuswela kokudla okunempilo
Mhlawumbe kungenye yezinzuzo ezibaluleke kakhulu zokuthola isidlo sasekuseni esiqinile. Kokubili i- mike njenge macronutrients ezingadliwe lapho umuntu eqa ukudla kwasekuseni, kunzima kakhulu ukuzithola phakathi nosuku nokunye ukudla okusele.
Ngakho-ke, kunconywa ukuthi ufake okulandelayo ekudleni kwethu ukumboza zonke izidingo:
- Ama-yogurts emvelo acebile ngamafutha anempilo nobisi lonke. Ziwumthombo ocebile we-calcium, i-phosphorus, ne-vitamin D.
- Izithelo, okusanhlamvu okuphelele, noma isinkwa sikakolweni esiphelele. Ukudla kwe-fiber ne-vitamin kubalulekile.
- Imifino: eKubalulekile ukufaka imifino ekudleni kwasekuseni ukuze sigcine siphilile, kungaba yinto enzima kakhulu ukuyizuza. Kodwa-ke, bekungeke kube buhlungu ukufaka i-ulethisi, utamatisi, ukwatapheya noma upelepele kokunye ukwesula ngesikhathi sokudla kwasekuseni.
- Amaqanda, amantongomane, noma i-tofu, zilungele ukwengeza amaprotheni.
Izokwandisa impilo yethu
Kuyiqiniso ukuthi abantu abanesidlo sasekuseni esiqinile, zivame ukuba nenkomba yomzimba ephansi (BMI), ngakho-ke banokuthambekela okuncane kokukhuluphala, umfutho wegazi ophansi, i-triglycerides elawulwayo ne-cholesterol ephansi yegazi.
Asisho ukuthi lokhu kudalwa yisidlo sasekuseni, Kodwa-ke, iqiniso okufanele ulinakekele ukwazi ukuthi lesi sidlo sokuqala sosuku sihle ukufaka isandla ekubeni nemikhuba emihle yokuphila ngendlela efanele futhi sizosiza ekwenzeni ngcono isimo sempilo jikelele.
Uzoba nokusebenza okungcono komzimba
Kungcono ukuthi bobabili izingane njengoba intsha yidla ibhulakufesi eliqinile ukuthuthukisa impilo yakho:
- Izokwandisa i- umsebenzi wokuqonda kanye nenkumbulo yakho.
- Izothuthukisa ukuqapha, ukunaka kwakho futhi kuzobasiza ukuthi banake kakhudlwana ekilasini, ngoba ubuchopho buzoba nokudla okuzosebenza ngokwengeziwe.
- Izobacabanga ukucindezeleka okuncane, ukudangala nezinye izinkinga ezingokomzwelo.
Le mininingwane ibalulekile ukuhlala siyikhumbula, lapho sinezingane ezincane esibanakekelayo kufanele sinake ngokukhethekile ukudla kwazo kanye nakho konke ukudla ezikudlayo. Kuyaziwa ukuthi ukuze zenze kahle esikoleni, izingane kufanele zidle ukudla kwasekuseni ukuze zingagcini nje ngokuba nesisindo esinempilo, kodwa ukuze zihlale ziphilile futhi ziqinile.
Kuzokusiza ukuthi uthole ivolumu yemisipha
Manje siqhubekela esigabeni sabantu abadala, kuhle ukuba nesidlo sasekuseni esiqinile ukugcina izidingo zamandla zimboziwe. Abantu abanokwakheka komzimba okuncane, futhi abakuthola kunzima ukuzuza ivolumu nesisindo, kubalulekile ukuthi banake ibhulakufesi.
Kufanele basebenzise noma yiliphi ithuba lokuthola lelo volumu yemisiphar, ukufaka futhi amakhalori ekhwalithi angawavumela ukuthi bathole lelo volumu emisipheni yabo. Kungakho basebenzisa leli bhulakufesi ukuze balithole.
Bangakwazi udle ibhulakufesi ngokuchichimayo, okungakwazi hlukanisa ngokudla okuningana njengoba kuvame ukuba nama-calories aphezulu. FUTHIPhakathi kokudla okutholakala kuwo, sigqamisa amantongomane, imikhiqizo yobisi, amaqanda, izithelo, okusanhlamvu okuphelele kanye namaprotheni asezingeni avela emfuyweni yezilwane nemifino.
Isiphetho…
Ukuba nesidlo sasekuseni esiqinile noma ukudla kwasekuseni okuqinile kuyasiza, Akusho ukuthi kusenza sibe ngamafutha, inkinga noma ukwesaba abaningi. Abaningi bangase bangakuthathi njengokudla okubaluleke kakhulu kosuku, ngoba abaningi babekelwa eceleni isidlo sasemini noma sasemini ukuze bathathe inqwaba yama-calories osuku. Kodwa-ke, akudingeki ukuthi sichithe lawo mahora ekuseni, ngoba lokhu kuzosisiza sibe nempilo.
Khetha ukudla kwakho kahle, Linganisa izakhi zomzimba ukuze uzizwe unamandla futhi unempilo.