Yikuphi ukudla okungcono kakhulu ongakudla kwasekuseni

Ukudla kwasekuseni okungcono kakhulu

Leso sidlo sasekuseni singenye yezidlo ezibaluleke kakhulu zosuku into ngokungangabazeki eyaziwa kakade. Izazi zokudla ziyaphikelela kukho. Futhi akumangazi kusukela ngaleso sikhathi ukudla kokuqala kosuku yikho okwephula inzilo ebusuku kanye nalowo okumele ondle umzimba ngakho konke okudingayo ukuze usebenze kahle. Kodwa ezikhathini eziningi, ukudla kahle kudidaniswa nokudla okunempilo, ngoba akufani ngempela.

Mhlawumbe ungacabanga ukuthi ukudla kahle kuwukudla okwanele, uze usuthe futhi usuthe. Nokho, okuyikho ngempela ukudla kahle, ukuzondla, ukudla ukudla okunempilo okunikeza imisoco edingwa umzimba wakho. Futhi ngalokhu, asikho isidingo sokudla usuthe. Ngakho-ke, sizobona ukuthi yikuphi ukudla okungcono kakhulu ongakudla kwasekuseni.

Isidlo sasekuseni esiphelele senziwe ngani?

Yini ukudla kwasekuseni

Kuhle desayuno, iphelele, iyanelisa futhi inomsoco, kufanele yenziwe ngamaprotheni, ama-carbohydrate ayinkimbinkimbi, amafutha anempilo kanye ne-fiber. Isibonelo:

  • amaprotheni: Amaqanda, i-ham, i-chickpea hummus, i-ham, inkukhu, i-tuna, i-salmon, noma ushizi.
  • Ama-carbohydrate ayinkimbinkimbi: Lokhu okubizwa ngokuthi ukumuncwa kancane, okufana nokusanhlamvu, amantongomane noma izithelo ezinjengobhanana, ama-apula noma amawolintshi.
  • Amafutha anempilo: Amafutha omnqumo engeziwe, ukwatapheya, ubisi, amantongomane noma amaqanda.
  • Izicubu: Izinhlamvu eziphelele ezifana ne-oats egoqiwe, izithelo, isinkwa sikakolweni noma amantongomane.

Lezi ziyi imisoco enikeza amandla adingwa ngumzimba futhi oda ekuseni. Futhi ngaphakathi kwawo wonke amathuba, kukhona ukudla okungcono noma okunempilo kunokunye.

Ukudla kwasekuseni okungcono kakhulu

Qaphela lokhu kudla futhi ufunde ukulungisa isidlo sasekuseni esiphelele, esinomsoco futhi esinempiloe ukuqala ngawo wonke amandla usuku ngalunye.

Ama-oats

Nakuba kwamanye amazwe sekuyiminyaka isetshenziswa kabanzi, siyayazi futhi sayisebenzisa muva nje. Kodwa-ke, bayanda abalandeli be-oats njengokudla okuyisisekelo kwasekuseni. Futhi akumangalisi, njengoba kumayelana ukudla okunomsoco omkhulu. Phakathi kwabanye, ama-oatmeal flakes aqukethe amaprotheni amaningi, kanye namaminerali amaningi kanye ne-fiber.

I-yogurt yesiGreki

Phakathi kwazo zonke izinketho ze-yogurt noma zokuphuma kobisi, iyogathi yesiGreki ecacile nengenashukela ingenye yezinketho ezinhle kakhulu. Lolu hlobo lweyogathi iqukethe amaprotheni amaningi namafutha anempilo. Futhi ngaphezu kwakho konke, ngenxa yokhilimu nokunambitheka kwayo, ilungele ukudla kwasekuseni ngezinketho eziningi. Ngama-oat flakes, anezithelo noma amantongomane, uzothola isidlo sasekuseni esinomsoco nesiphundu.

Amaqanda

Amaqanda ngesidlo sasekuseni

Inganekwane yamaqanda kanye nokuqukethwe kwawo okuphezulu kwe-cholesterol manje sekuchithiwe. Eqinisweni, izazi zokudla ziyanda zitusa ukusetshenziswa kwamayunithi amaningana amaqanda ngesonto. Yini enye, ngesidlo sasekuseni, iqanda ingenye ukudla best, nakuba kungeyona ekhethiwe kakhulu ngoba kudingekile ukuyilungiselela. Kodwa-ke, amaqanda aphehliwe awumthombo wamaprotheni, aqukethe wonke ama-amino acid abalulekile, amafutha anempilo, futhi anama-kilojoule aphansi.

Izithelo ezibomvu

Izithelo ngokuvamile zinempilo futhi zingadliwa ukudla kwasekuseni ukuze kuqedelwe ukudla okudingekile. Kodwa-ke, phakathi kwezinhlobo eziningi zezithelo, izithelo ezibomvu zingabalingani abakhulu ngokumelene nama-pathologies. Imayelana ukudla okucebile kuma-antioxidants, okusiza ukuvuselelwa kwamaseli futhi yingakho kungenye yezinketho ezinhle kakhulu njengesithasiselo sasekuseni.

Ukuntuleka kwesikhathi akusona isizathu sokuba nesidlo sasekuseni esihle, ngoba ngemizuzu embalwa ungaba nokudla okuphelele nokunempilo ngomumo. Lungisa iphalishi le-oatmeal ebusuku futhi kufanele wengeze izingcezu ezimbalwa zezithelo, isinamoni yomhlabathi noma amantongomane. Ngisho ungahamba nayo uye nayo emsebenzini uma ungenayo i-appetite ekuseni. Qala usuku ngokudla okumnandi futhi uzoba nakho amandla adingekayo ukuze abhekane nakho konke okumele kwenzeke.


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.