Lolu hlelo lokudla lwenzelwe ikakhulukazi labo abadinga ukwehlisa isisindo ngokushesha futhi bathande amasaladi axubile . Uma ululandela ngokuqinile, ungalahlekelwa cishe amakhilogremu amathathu ezinsukwini ezingu-8.
Kodwa-ke, awukwazi ukulandela lokhu kudla isikhathi eside kunesikhathi esibekiwe. Kuzodingeka futhi ube nempilo enhle , unikeze itiye lakho lezitshalo ukunambitheka okumnandi kuphela, uphuze amanzi amaningi ngangokunokwenzeka nsuku zonke, futhi unikeze ukudla kwakho usawoti kanye nejusi likalamula elisha.
Indlela yokusebenzisa isaladi exubile ukuze ulahlekelwe isisindo ngaphandle kwamaphutha
Isaladi inomsoco kakhulu ngokwemvelo futhi inama-calories aphansi, kodwa ingaba lula uma singeza ama-calories engeziwe (amasosi, ushizi onamafutha, ama-crouton, ubhekeni, noma "izingxube zesaladi"). Amasaladi amabili axubile ngosuku angaba cishe ama-kcal angu-500 uma izithako zikhethwe kahle, kodwa isaladi likaKhesari elinama-crouton, ushizi, kanye ne-dressing lingafinyelela kalula phakathi kuka -700 no-1.000 kcal.
Imihlahlandlela yekhalori nemikhawulo ephephile
Umhlahlandlela osebenzayo: yakha imiksi yakho ekhanyayo nenelisayo
- Amaprotheni angenalutho: iqanda elibilisiwe, isifuba sezinkukhu, i-tuna yemvelo, inhlanzi eluhlaza okwesibhakabhaka (sardines, mackerel) noma tofuBanikeza ukusutha okunomthelela ophansi wekhalori.
- Imifino eminingi: hlanganisa ulethisi ne isipinashi, i-arugula, iklabishi, i-radishes, ikhukhamba, u-anyanisi obomvu noma ispaghetti se-zucchini ngevolumu kanye ne-fiber.
- Okungeziwe okuhlakaniphile: ama-capers, ukhukhamba, amakhambi amasha, i-paprika noma upelepele engeza ukunambitheka ngaphandle kokwengeza ama-calories amaningi.
- Ukugqoka: Amafutha omnqumo engeziwe anezinzuzo ezicacile; uma unquma ukuyisebenzisa ngaphandle kohlelo oluqinile, beka phambili amanani amancane (1 ithisipuni) ukuze ugweme ukudubula ama-calories.
- Isithelo esinekhanda: inikeza micronutrients, kodwa fructose Kwengeza amandla; sebenzisa ngokulinganisela uma umgomo wakho uwukulahlekelwa amafutha.
Ukwehluka okuhambisanayo nalokho okufanele ukugweme
Izinketho ezijwayelekile zokukhanya zifaka phakathi ilethisi notamatisi (~260 kcal) , utamatisi one-tuna (~280 kcal) , kanye nesaladi exubile yendabuko (~320 kcal) . Isaladi yesitayela sasemaphandleni ingaba cishe ku-~320 kcal uma ulawula inani lamazambane namafutha. Amasaladi e-pasta noma elayisi angaba ngaphansi kuka- 400 kcal ngezingxenye eziphakathi nendawo kanye ne-tuna/imifino. Kodwa-ke, isaladi exubile enenkukhu, i-tuna, neqanda ingafinyelela ku- 500-600 kcal uma i-dressing inkulu; isaladi yamaGreki ingafinyelela ku-~600 kcal ngenxa yoshizi nama-olive; kanti isaladi kaCaesar ingakhuphukela ku- 800-1.000 kcal ngenxa ye-dressing, ama-croutons, noshizi.
Uhlelo Lwezinsuku Eziyisi-8 Nemihlahlandlela Ebalulekile
Imenyu:
Ukudla kwasekuseni: I-infusion eyodwa (itiye, ikhofi noma i-cocido) kanye nama-cookies amane alula.
Phakathi kwasekuseni: ingilazi eyodwa yejusi likatamatisi.
Isidlo sasemini: Isaladi exubile . Ungadla isaladi eningi ngendlela othanda ngayo.
Phakathi nemini: i-yogurt eyodwa enamafutha amancane noma isithelo esisodwa esikhulu.
Ukudla okulula: I-infusion eyodwa (itiye, ikhofi noma i-mate cocido) esikiwe ngobisi oluncishisiwe kanye nezingcezu ezimbili ze-toast spread enoshizi noma ujamu olula.
Isidlo Sakusihlwa: Isaladi exubile. Ungadla isaladi eningi ngendlela othanda ngayo.
Ngaphambi kokulala: ingilazi eyodwa yobisi olukhishwe amafutha noma ingilazi eyodwa yejusi yezithelo ozikhethele yona.
Kulolu hlelo, beka phambili imifino ehlukahlukene kusaladi exubile (ulethisi, utamatisi, u-anyanisi, ukhukhamba, isanqante) kanye nokufakwa okuyisisekelo kosawoti kanye nolamula . Uma ufaka uwoyela womnqumo kamuva, lawula ingxenye. Hlala unamanzi amaningi futhi ulalele isifiso sakho sangempela sokugwema ukudla okulula okungadingekile.
Ukuphepha, ukubambelela kanye nemibuzo evame ukubuzwa
Ungaqhubeki nale nqubo izinsuku ezingaphezu kwezingu-8 . Uma unezinkinga zezempilo, ukhulelwe, noma uphuza imithi, xhumana nochwepheshe wezempilo . Gwema ukuya ngaphansi kuka -1.200/1.500 kcal ngaphandle kokugadwa. Ukuze ulwe nokungathandi ukudla , shintsha imifino yakho, engeza amakhambi, kanye neprotheyini engenamafutha. Khumbula ukuthi amasoso athengiswayo kanye namasethi esaladi avame ukwandisa kakhulu ubuningi bamandla.
Isu elixubile elisekelwe kusaladi lingasebenza kahle futhi ligcwalise kakhulu uma ukhetha izithako ezifanele futhi ugcina ukugqoka kanye nokunye okwengeziwe kulawulwa. Sebenzisa le mihlahlandlela ukudala ukudla okulula ngaphandle kokulahlekelwa ukunambitheka, futhi uthuthukise imiphumela yakho ngokumanzisa umzimba, ukuphumula, kanye nokuzivocavoca umzimba okufanele.
