Uma uke wezwa ngokudla okungenalutho, into yokuqala okufanele uyazi ukuthi akuyona uhlelo lokunciphisa isisindo njengezinye izinhlobo zokudla ezifana nokudla kwe-Atkins noma kwe-Perrone. Uma unesithakazelo kukho futhi ufuna ukufunda kabanzi ngokudla okungenalutho, ngizochaza konke okudingeka ukwazi ngakho, ukuthi kuhilelani, nokuthi ubani okufanele akulandele.
Kuyini ukudla okuthambile?
Ukudla okuthambile uhlelo oluthile lokudla olunqunywa odokotela ngezifo ezahlukahlukene zokugaya ukudla noma ngemuva kokuhlinzwa. Udokotela ukhetha lolu hlobo lokudla ukuze isiguli sikwazi ukudla kalula, ukuhlafuna nokugwinya ukudla ngaphandle kobunzima. Ezimweni eziningi, lokhu kudla kulandelwa ngemuva kokuba ukudla okuwuketshezi sekuphelile futhi isiguli sesilungele ukugwinya kancane kancane nangokucophelela. Ukwakheka kokudla kuzohluka kuye ngesimo sesiguli.
Yikuphi ukudla ongakudla ekudleni okuthambile?
Kunokudla okuningi okuhlukaniswe njengokuthambile okulungele ukufakwa kulolu hlobo lokudla, okufanele abantu abanenkinga yokuhlafuna noma yokugwinya, noma abadinga ukugaya okulula nokulula. Okunye kokudla okungaba yingxenye yokudla okuthambile kufaka phakathi:
- Iphalishi lokusanhlamvu njenge oatmeal noma ukolweni semolina.
- I-pasta ephekiwe kuze kube bushelelezi futhi kudliwe kalula.
- Izithelo ithambile futhi ithambile njengobhanana ovuthiwe, i-cantaloupe, noma ikhabe.
- Izithelo eziphekiwe noma ezibilisiwe njenge amapheya noma ama-apula.
- Imifino ephekiwe ngaphandle kwesikhumba futhi zingacubungulwa kalula njengezinqathe noma ukholifulawa.
- I-Productos lácteos kufana nokusabalala kogathi noma kokhilimu.
- Ukhilimu weqhwa.
- I-Custard.
- I-Pudding.
Lezi yizibonelo ezimbalwa zokudla umuntu olandela ukudla okulula angakudla ngokuphephile .
Ukudla okungavunyelwe futhi okumele kugwenywe ekudleni okungenamsoco
Kunezinhlobo zokudla okufanele uzigweme ngenkathi ulandela lolu hlobo lokudla, njengoba zimbi ekugayweni kokudla noma kunzima ukuzigaya noma ukuzihlafuna. Okunye ukudla okungavunyelwe kuhlanganisa:
- Izinkwa ezinezinhlamvu nezinhlamvu ezigcwele.
- Ama-Chips.
- Ilayisi.
- Ama-legumes anezikhumba ezinzima njenge izinkukhu noma ubhontshisi.
- Izithelo ezomile.
- Ama-apula, amapentshisi noma uphayinaphu.
- Inyama ebomvu, inkukhu noma i-turkey.
- Amasoseji noma ama-hamburger.
- Ushizi ophulukisiwe.
Isibonelo semenyu ekudleni okuthambile
Abantu abaningi bacabanga ukuthi ukudla okulula kungaba yinto eyisicefe futhi eqinile ; nokho, ngezansi ngizokukhombisa izibonelo zamamenyu ongajabulela ngawo ukudla okuhlukene phakathi nalolu hlobo lokudla futhi udle okuncane kwakho konke.
Desayuno
- Amaqanda axoviwe ngoshizi ogayiwe, ushizi ocibilikile kanye nekhabe elincane.
- Iqanda elibilisiwe futhi iyogathi enokhilimu.
- Ubushelelezi yenziwe ngobisi, ubhanana, i-cocoa powder, i-yogurt, ne-sweetener encane noma ushukela.
Isidlo sasemini
- Isaladi le-tuna ngemayonnaise nezinye izinongo. I-Apple puree.
- Isaladi leqanda ngemayonnaise nezinongo. Isaladi leMelon.
- Ipea puree. Amapheya ngoshukela.
- ITurkey ihamba nge izingcezu ze-avocado.
Cena
- Isaladi le-Pasta Nge-Tuna.
- I-salmon ebhaka namazambane obhatata.
- Isipinashi quiche ne-cauliflower puree.
Landela ukudla okunempilo nokulinganisela
Kubaluleke kakhulu ukwazi ukuthi ukulandela ukudla okungekuhle akusho ukuthi awukwazi ukudla ukudla okunempilo nokulinganiselayo okunikeza umzimba wakho zonke izakhamzimba ezidingekayo ukuze usebenze kahle. Amaqembu okudla abalulekile njengezithelo, imifino, imikhiqizo yobisi, kanye nokusanhlamvu okuphelele abalulekile . Ngezansi kunamathiphu athile okukusiza ukuthi ugcine ukudla okunempilo:
- Gwema ukudla ukudla kakhulu ngaso sonke isikhathi ucebile ngoshukela, ikakhulukazi lezo ezingenanzuzo yokudla okunempilo.
- Faka ukudla ekudleni kwakho yemibala (okuluhlaza okotshani, okuphuzi noma okuwolintshi) ukuqinisekisa ukutholwa okwanele kwe- amavithamini emzimbeni wakho.
- Kufanele udle okungenani cishe ama-calories angu-1.200 ngosuku. Uma osukwini lwakho nosuku udla amakhalori ambalwa kunalawo akhonjiswe ngenhla, into ejwayelekile kakhulu ukuthi umzimba wakho qala ukulahlekelwa yimisipha ngendlela eqhubekayo.
- Qaphela kakhulu uma kuziwa ukusetshenziswa kwamafutha. Ukuthi ulandela ukudla okuthambile akusho ukuthi unenkululeko ephelele yokudla zonke izinhlobo zamafutha. Ukugwema ukudla okunamafutha okungalingani, kungcono ukuyidla ngokuphelele imikhiqizo yobisi okusikiwe noma okushelelisiwe futhi usebenzise umhluzi wenyama omncane ukunikeza ama-puree ukunambitheka okungcono.
Amathiphu wakamuva ngokudla okungafuneki
Uma ulandela ukudla okungekuhle nganoma yisiphi isizathu, kubaluleke kakhulu ukuthi unake kakhulu lezi ziqondiso zokugcina kanye namathiphu okudla okunempilo. Zama ukuhlafuna kahle bese udla kancane ukuze kube lula ukugaya ukudla futhi ugweme izinkinga zesisu ezivamile njengegesi ephazamisayo. Uma usuqedile ukudla, zama ukuphumula imizuzu embalwa ukuze usize ukugaya ukudla.
Kungcono ukunamathela ekudleni okungenampilo izinsuku ezintathu noma ezine , bese kancane kancane ufaka izinhlobo zokudla ezengeziwe uze ubuyele ekudleni okuvamile okuhlinzeka ngazo zonke izakhamzimba ezidingekayo namavithamini . Uma usenenkinga yokudla ukudla okuthile ngemva kwalesi sikhathi, kufanele uthintane nodokotela wakho.
Njengoba ubonile futhi ufunde kulesi sihloko, kungenzeka ukugcina ukudla okunempilo, okulinganiselayo, nokunomsoco ngisho noma ulandela ukudla okulula. Ngokulandela iziqondiso ezimbalwa nangobuhlakani obuncane, ungakha imenyu ethokozisayo ezokusiza ukuthi ululame ngokushesha ezinkingeni zakho zempilo futhi unikeze umzimba wakho izakhamzimba ezibalulekile.
Ngezansi ividiyo ezokwenza konke kucace futhi ikubonise ukuthi yikuphi ukudla ongakufaka kulolu hlobo lokudla.