Yini okufanele ibe ibhulakufesi Ukudla

Uma ufuna ingqondo yakho usuku lonke ulokhu usebenza, udinga ukuqala usuku lwakho kwasekuseni enempilo. Ngaphezu kwalokho, njengoba umuntu ekhula, izimfuneko somzimba ngenxa yokwanda ukudla Ukudla kwasekuseni enempilo kuba ngokudingeka nsuku zonke. Ukuba amadala, awukwazi nje ukuthatha noma yisiphi ibhokisi cereal noma wabhaka ukuba yenza i pancake ukuqala usuku. Kumele ukhethe ukudla olusebenza ngokugcwele equkethe zonke izakhi ezingasiza emzimbeni wakho.

Ucwaningo lubonisa ukuthi, ngaphezu ekuthuthukiseni impilo yazo, ekudleni kwasekuseni angakwazi ukukusiza ugcine kashukela ezingeni njalo, amazinga cholesterol ephansi futhi kuvimbele ukuthuthukiswa abanesifo sikashukela sohlobo 2. Okubalulekile wukuthi usebenzise i ukuthi umzimba wakho ngeminyaka, udinga kilojoule ezimbalwa, kodwa hhayi inani izakhi. Umzimba wakho akusho thethelelani, uma siwondle imiqulu amnandi, donuts noma sandwich okunamafutha.

Lungiselela kwasekuseni enempilo akunzima kangako. Vele ugcine amaphuzu ambalwa ayinhloko engqondweni:

Ungabi kakhulu "ukonga" nge kilojoule. Umzimba wakho libulawa indlala ubusuku bonke futhi ekuseni - isikhathi esingcono ifake uphethiloli namandla. A ibhulakufesi Ukudla egcwele abesifazane esebenzayo kufanele kube 450-500 kilojoule. Abesilisa ungakwazi ukwengeza enye kilojoule 100 kuya 200 (ngo servings okwandisa).

Njalo zihlanganisa iprotheni ukudla okunempilo (okungenani 15 amagremu) kanye eziningi fibre - 8 kuya 10 amagremu. Sebenzisa imikhiqizo nge carbohydrate "kancane", ezifana nezithelo ezintsha okusanhlamvu lonke.

Ngezansi izibonelo ezimbalwa kumele ubukeke kanjani like ukudla kwasekuseni okuphelele. Sebenzisa kubo njengoba izifanekiso ezingaba ilungiswe ukuze zivumelane okuthandwa nguwe.

Wonke umuntu uyazi ukuthi ukusetshenziswa pancake zakudala ne jam noma isiraphu - indlela eqinisekile ukukhulisa amazinga kashukela egazini. Ukuphulukisa ongakhonza esikhundleni pancake, wabhaka kusukela oatmeal noma wonke-kakolweni ufulawa - kuyafana okumnandi futhi zibe nephunga elimnandi. Esikhundleni yithela them isiraphu noma ujamu, inkathi pancake nge nezithelo ezisanda kukhiwa ezitholakala lisikiwe yogurt.

Isinkwa ngamaqanda ngiyocasha - kwasekuseni evamile kulabo zihlale ezisheshayo. Kodwa lapho iqanda ethosiwe is kuhlangene isinkwa fat noma croissant, ngisho ne ukwengeza nesoseji okunamafutha noma ushizi - lokhu ibhulakufesi ungumthombo cholesterol embi, hhayi amandla.

Ukuvula inhlanganisela yakho ozithandayo imikhiqizo ibhulakufesi wezokudla, nje wenze sinkhwa ne amaqanda ku isinkwa wholemeal. Futhi esikhundleni isoseji noshizi imikhiqizo, okunikeza umsoco omningi - imifino (isipinashi, pepper, onion, utamatisi), noma isikhunta.

A isitsha zommbila ishq noma encane round oat wokudla ubisi - kubuye ijwayelekile eziningi ukudla ekuseni. Nokho, lezi sasekuseni kuqukathe carbohydrate "fast" futhi ukwandisa kakhulu ezingeni ushukela egazini. Ngakho-ke kungcono ukugxila okusanhlamvu, nge amagremu okungenani ezinhlanu fibre bakhonze ngalinye. Ngaphezu kwalokho, ekudleni iphalishi kanye Muesli akufanele ibe omningi. Abahlanu noma abayisithupha amagremu "ukufa amnandi" engxenyeni (kancane kuka isipuni) - eningi. Kungcono oqoshiwe izithelo ezithile zonyaka noma wengeze amajikijolo, aqukethe wonke umsoco, kanye fibre edingeka kakhulu ukukusiza ukuba ugcine isistimu yakho wokugaya ukudla isesimeni esihle.