Zingaki izikhathi ngosuku udinga ukudla? Ukudla okunomsoco. Kwasekuseni, kwasemini, ukudla kwakusihlwa

Ukudla liwumthombo wamandla kunesidingo ukuze kusebenze kahle emzimbeni womuntu. Yingakho izazi zokudla zitusa ukuba banake lokho wena udle. Kubalulekile ukuthi ukudla kwasekuseni, kwasemini kanye dinner babe okuphelele nokunomsoco. Ngemva kokufunda lesi sihloko, uzofunda mayelana ngezici eziyisisekelo esikudlayo.

izimiso eziyisisekelo

Labo abafuna ukuqonda ukuthi kungakanani udinga ukudla kanye ngosuku, kumele ukhumbule ukuthi ekulungiseleleni kumamenyu ngabanye kuyinto efiselekayo acabangele izici bokuphila umzimba. Kubalulekile ukuthi ukudla ukuqinisekisa ngokugcwele izidingo zakho ngoba carbohydrate, amafutha, amaphrotheni, amavithamini namaminerali. Ngokwesibonelo, labo abamagama msebenzi uhilela umsebenzi okhandlayo, kunconywa ukudla inyama kakhulu, futhi nalabo abasebenza ehhovisi ukubonisa imikhiqizo nge wokuqukethwe lelisetulu glucose.

Omunye imisebenzi ebalulekile kulokhu indlela kulungiselelwa imikhiqizo ethile. Ngokwesibonelo, inkukhu ethosiwe imilenze ziyingozi kakhulu ukwedlula abilisiwe noma wabhaka. Kufanele sinake nezinga lokushisa elizosetshenziswa kule ukudla washisa. Ochwepheshe ukweluleka ukuwakhipha kusuka izitsha imenyu nsuku zonke buyabanda futhi ishisa kakhulu. Kungenjalo usudlile kwasekuseni, kwasemini, ukudla kwakusihlwa noma itiye ntambama kungabangela isilungulela noma yisisu. Kungakuhle bafaka etafuleni ukudla, izinga lokushisa kufanele ibe mayelana 38 degrees.

Phakathi kwezinye izinto, kubalulekile ukuba acabangele ubukhulu bakhonze. Ngokusho iningi izazi ehola, kumelwe udle kancane kodwa ngokuvamile. Akubalulekile yokwelula isisu sakhe, ukuthumela kuye ngesikhathi esifanayo ngowokuqala, wesibili nowesithathu. Ukucabanga phezu imenyu, asikwazi bayakhohlwa Kunconywa isabelo sansuku zonke kilojoule.

Yini okufanele ibe ibhulakufesi engcono?

Labo abazama ukuthola malini udinga ukudla kanye ngosuku, ukukhumbula ukuthi ekuseni ziphele kakhulu ukudla okunama-kilojoule amaningi. Lesi sidlo Kufanele udliwe-30% isilinganiso kilojoule nsuku zonke kuyinsakavukela Kunconywa. Ukuze umuntu abe nempilo enhle ngokuphelele, angaba ngu-3000 kcal ngosuku.

ibhulakufesi Okokuqala, ngesikhathi lapho zaba amahora 7-8 ekuseni, kuyodingeka isikhathi ukugaya ngokugcwele kabusha ibe amandla. Uma ungazinaki ukudla ekuseni esivuna inkomishi yekhofi nembedlezwana, kuba ngokoqobo ku isigamu sehora uzizwe uphethwe yindlala futhi.

Ukudla kwasekuseni kungaba ukudla carbohydrate. Kwakungeke kuvesane kube kangcono lokhu omelettes, ubhekeni amaqanda, okusanhlamvu, ushizi izimpahla wabhaka. Kodwa kusukela imikhiqizo Semi-siphelile, izinja ezishisayo kanye ayi, kuyinto efiselekayo ukuphonsa ithawula, ngoba Ukwakheka kwabo kukhona inqwaba flavour, stabilizers, futhi odayi ukuthi eyingozi empilweni yethu.

Yikuphi imikhiqizo Site kwasemini?

Ngokuvamile ngu 11 ntambama e umuntu enempilo futhi babe umuzwa indlala. Lokhu kusho ukuthi sekuyisikhathi sokuba badle kwasemini, ehlanganisa ephansi fat yogurt noma cottage shizi. Le mikhiqizo abhekwa kuyimithombo emihle kakhulu ye- potassium, magnesium kanye nezinye izakhi mkhondo ezidingekile ukusebenza evamile umzimba.

Ukuze uthole inzuzo enkulu, kufanele uthanda imikhiqizo yemvelo. Futhi ngesikhathi sekhefu, nawe ungadla izithelo. Kubalulekile ukuthi zingabantu bendawo hhayi amazwe ngaphandle kwezwe. imikhiqizo amazwe amaningi cishe ayiqukethe nomsoco kanye ukunambitheka ihluke kakhulu kwethi nozakwabo yasekhaya.

Yini udla ngesikhathi sekhefu?

Mayelana 13-14 amahora osuku udinga qiniseka udle isidlo ketshezi. Lokhu kungaba Onendlebe isobho, inkukhu isobho noma nemifino. ukudla okunjalo ngeke kugcine anelise iphango yakho, kodwa ngeke uvumele wena udla kakhulu.

Uma kudingekile, isobho ungayithola enye by ingxenye encane inyama nezitini noma abilisiwe. Uhlobise imikhiqizo kahle equkethe isamba elanele isitashi. Lokhu kungaba amazambane, ubhontshisi, irayisi noma pasta.

Labo abafuna ukwazi ukuthi kungakanani udinga ukudla kanye ngosuku, kubalulekile ukukhumbula ukuthi ngemva kokudla okushisayo abakwazi niwadle iziphuzo ezibandayo. Izinguquko ezinjalo, ngakho izinga lokushisa ngokuvamile imbangela kancane izinqubo wokugaya ukudla.

Yini ukudla edliwayo ngesikhathi sekhefu?

Mayelana 16 amahora umzimba ophilile futhi kudingeka ubuyise amandla izinqolobane. Ngalesi sikhathi, kubalulekile ukuba udla, hhayi ukuhambisa ukudla kwakusihlwa futhi ukugwema lokujabulela abuhlungu ukusinda esiswini. Ukuze uthole isidlo ntambama iwukukhetha ngokushesha futhi kalula ukudla digestible, ezifana mousse, ushokoledi, izithelo nemifino salads. Ochwepheshe bezokudla abakukhuthazi ukuba ngalesi sikhathi ukudla amakhekhe, pizza, Muffin, amakhukhi nezinye ehla.

Yini ukukhetha eyodla?

Labo abaye aqaphela kangakanani udinga ukudla kanye ngosuku, ukukhumbula ukuthi ngesikhathi sesidlo sakusihlwa kufanele udle ukudla ukukhanya. Kahle kahle, yokudlela Kunconywa kungakapheli amahora amane ngaphambi sokulala.

Ngalesi ukudla edliwayo imifino engaphekiwe noma steamed. Kodwa inyama namazambane okuthosiwe nokusabhontshisi abhekwa hhayi okungcono idina inketho. ebusuku futhi uvunyelwe ukuba ukudlele izinhlanzi mafutha noma ibilisiwe inyama emhlophe. Ngaphambi kokulala kungaba ingilazi yobisi olufudumele noma yogurt.

Inikwe amandla yi-yobudala

Zonke izazi kukhona ngazwi linye, owawuthi, ngezikhathi ezihlukahlukene zokuphila, umuntu udinga imali ezahlukene zokudla. Ngokwesibonelo, ingane esanda kuzalwa ukudla ubisi lwebele kuphela. Ngesikhathi esifanayo ebuza ukudla njalo emahoreni amathathu kuya kwamane, ngakho-ke, ingane idla izikhathi nelesithupha ngosuku.

Njengoba izingane zikhula futhi kukhulisa isikhawu phakathi feedings. Ngaphezu kwalokho, ekudleni ingane iba ngokuya ahlukahlukene, kukhona, ukudla entsha hhayi ngaphambili ajwayelekile. Unyaka owodwa encane endala ngokuvamile inikwa amandla yi-kane kuya kwezinhlanu ngosuku.

Ngo enkathini yobusha, lapho kukhona ukukhula asebenzayo we umzimba, izazi zokudla ukweluleka ingadlulisela ingane 3 ukudla ngosuku. Phakathi nale nkathi, owayenelungelo lokuba yindlalifa yakho idinga ngokugcwele ukudla kwasekuseni, kwasemini kanye dinner. Phakathi kwalezi zimo ukudla ungahlela ukukhanya kodwa Ungadla okunomsoco.

Iningi labantu abadala badle kanye intsha, kathathu ngosuku. Kodwa akuzona njengoba asebenzayo, Ngakho-ke kudingeka kilojoule ambalwa. Uma nantathu insizwa okufanele badle ama-kilojoule angaba ngu 3.200 ngosuku, ukuba umuntu omdala, lesi sibalo uwela 3,000.

ukudla ehlobo

Kuyinto imfihlo ukuthi isikhathi ezishisa konyaka udinga ukulungisa indlela odla ngayo. Kusukela imenyu nsuku zonke kuyinto efiselekayo ukubeka eceleni usawoti, ngibhema, okuthosiwe nokudla okunamafutha ukudla. Kungcono ukuhanjwa ehlobo: cottage shizi, ubisi iphalishi, sikadali, zemifino salads, hashi futhi inkukhu. Elimnandi, nawe ungadla izithelo ice, ezihlukahlukene kophudingi no-ayisikhilimu. Ekuseni, kuyatuseka ukuba cereal ocebile zonke izakhi kanye carbohydrate kancane. Kungaba amnandi (uju noma izithelo) noma anosawoti (ushizi noma amantongomane). It is ibuye Kunconywa ukuba umphelelisi levee elibilile ubisi ukudla.

Ngezinye kwasemini nawe ungadla yemifino isobho nge Sorrel, iparsley isipinashi. Ungakhohlwa mayelana inyama kanye nenhlanzi. Nokho, ehlobo kufanele kube Ukulalelisisa kakhulu ukukhetha wale mikhiqizo, futhi qiniseka ubafaka ukufudumeza ukwelashwa. Inhlanzi nenyama kuyinto efiselekayo ubilise, sikadali, steamed noma wabhaka kuhhavini.

Kusihlwa ungakwazi udle lula ephansi fat isidlo. Eyodla, it is hhayi Kunconywa ukusebenzisa izithelo izithelo, njengoba bangase lwezithelo olubangela ukubila nokuphatheka kabi esiswini.

Ukuze ziqede ukoma ngesikhathi sokushisa kwemini ehlobo Kunconywa ukuba baphuze izithelo iziphuzo, ayo kanye izithelo iziphuzo. yokuntuleka uketshezi kungabangela amahlule igazi, ubuhlungu bekhanda, ubuthakathaka kanye Oqala ukungezwa aze agcine impilo jikelele. Ngakho-ke, ezinsukwini hot kubalulekile niliphuze umbuso.

Ngo zasehlobo, ungahlukumezi lemonade, iziphuzo carbonated nesiphuzo zahlanganiswa, ngoba ukuqanjwa kwawo kukhona semali ushukela kanye nezinye izinto ezinethonya isisu. izindlela Okuhle Ngomsebenzi eqeda kubhekwe selehlile itiye eliluhlaza kanye Mint noma umhluzi okhalweni.