Ukudla kwasekuseni kubalulekile futhi uma ukhetha kahle lokho okuphuza ekuseni, ungalahlekelwa amafutha esiswini. Lawo mafutha anqwabelana endaweni yesisu futhi okunzima kakhulu ukuwalahla, angathuthuka kakhulu ngokushintsha ukudla kwasekuseni. Ukudla kokuqala kosuku yikona okubaluleke kakhulu, ngoba kuqeda ubusuku futhi yikho okuzokunika amandla okuqala usuku.
Kodwa akwanele ukuthatha noma yini nje, noma okungenani akunjalo, uma okufunayo kuwukudla kahle, yondle umzimba wakho futhi unciphise isisindo. Ngoba njengoba ochwepheshe bethi, ukweqa ukudla kwasekuseni akuyona indlela efanele yokulahlekelwa isisindo. Futhi, ngaphezu kokuqala usuku ngaphandle kwamandla, uzokwazi ukufika phakathi nokusa ngendlala nokukhathazeka kokudla ngokudla. Qaphela ukuthi yini okufanele ube nayo ngesidlo sasekuseni ukuze ulahlekelwe amafutha esiswini, uzomangala.
Susa amafutha esiswini
Ukweqa ukudla kuwumbono omubi, ikakhulukazi ukudla okubaluleke njengebhulakufesi. Ukudla kuyadingeka, kuyisenzo sokuphila futhi awukwazi ukuziba lokho umzimba wakho okucela kuwe. Izimpawu zokuthi ubuchopho bukuthumela ukuthi udle azilutho ngaphandle kwesidingo esingokwenyama. Futhi ngenxa yalokho kufanele phendula ngendlela efanele umzimba wakho futhi usebenzise konke ubuhlakani bakho.
Uma ukhetha kahle ukudla ozokudla ekudleni ngakunye kosuku, uzobe wondla umzimba wakho ngendlela efanele ukuze ube nempilo. Kodwa futhi, ungagcina amandla emazingeni afanele futhi umzimba wakho uzokwazi ukushisa amafutha amaningi ngaphandle kokuthi uyeke ukudla. Ngesikhathi sasekuseni kufanele ukhethe ukudla okukunikeza amandla esikhathi eside, njengama-carbohydrate amunca kancane, kanye namaphrotheni nemicu. Nazi ezinye izibonelo zesidlo sasekuseni kanye nokuqeda amafutha esiswini.
Ubisi kanye nezinhlamvu eziphelele
Ama-yogurts ayindlela enhle yokudla kwasekuseni ngoba ahlinzeka ngama-probiotics anomphumela wokulwa nokuvuvukala. Futhi aqukethe amaminerali afana ne-zinc, i-potassium noma i-iodine, izinto ezithanda ukulahlekelwa kwamafutha esiswini. Manje, noma iyiphi i-yogurt ayivumelekile kuleli cala, ngoba lokho okufanele ukubheke kungumkhiqizo onamafutha aphansi kanye nekhalori ephansi. Inketho engcono kakhulu Iyogathi yamaGreki engenalutho engenashukela. Njengomphelelisi kufanele wengeze okusanhlamvu okuphelele, njengama-oat flakes anikeza izinzuzo eziningi zezempilo.
Okusanhlamvu okuphelele, amaprotheni namafutha anempilo
Ibhulakufesi eliphelele, elinomsoco, elinempilo elikusiza futhi ukuthi ulahlekelwe amafutha esisu kufanele libe namaqembu okudla alandelayo. Ngakolunye uhlangothi, okusanhlamvu okuphelele, amaprotheni abalulekile njengoba kusiza ukulahlekelwa isisindo futhi amafutha amahle ayadingeka ekusebenzeni kahle kwenhliziyo. Ngokusekelwe kulokhu, umbono wasekuseni ohlangabezana nalezi zidingo kungaba isinkwa sikakolweni esiphelele, neqanda eliphehliwe kanye nesigamu sikakwatapheya.
Izithelo ezibomvu
Izithelo zasendle noma izithelo ezibomvu zingabangane abakhulu bezempilo nobuhle. Ngenxa yezingxenye zayo ezinomphumela we-antioxidant, amangqamuzana omzimba ahlala esemancane, angabonakala ngeso lenyama esikhumbeni, izinwele noma izinzipho. Ngaphandle kwalokho, lezi zinhlobo zokudla zisiza ukulahlekelwa amafutha esiswini ngakho batuswa kakhulu ukudla kwasekuseni. Engeza idlanzana lama-blueberries, ama-strawberry, amajikijolo ama-blackberry noma ama-cherries endishini yakho ye-oatmeal iyogathi.
Lena eminye imibono yebhulakufesi yokulahlekelwa amafutha esisu ongathola ngakho ukudla okucebile nokunomsoco wokuqala njalo ekuseni. Khumbula ukuthi i-hydration ibalulekile ngezindlela eziningi, futhi ukwehlisa isisindo. Ngakho akufanele ukhohlwe ukuphuza njalo ekuseni ingilazi yamanzi esiswini esingenalutho ukuze uqalise umzimba. Phuza okungenani amalitha amabili amanzi ngosuku ukuze ukhuthaze ukulahlekelwa kwamafutha okuvamile futhi njengento ehambisanayo nephelele, hamba ngokusemandleni akho, thatha izitebhisi futhi uzivocavoce nsuku zonke.