Yebo kuliqiniso ukuthi ukufika emahoreni okugcina osuku, isisu sethu sivuliwe kakhulu futhi singagxumela ngokukhathazeka efrijini lethu. Ngale ndlela sizama ukugcwalisa isisu sethu ngokuziphoqa nangaphezulu uma kube wusuku olugcwele ukucindezeleka. Ngakho-ke, kufanele ulawule lokhu Ukudla ngendlela enempilo hhayi ikhalori kakhulu.
Kunzima ukugcina le ndlela yokuphoqelela uma nathi sidla ukudla. Kulokhu, ku Hombres con Estilo, sizofaka amadina ukuze wehlise isisindo futhi ukwenze ngendlela elula nenempilo, futhi siyazi ukuthi ngokuhamba kwesikhathi kubalulekile ukugcina lolu hlelo lwansuku zonke, ngoba ngokuhamba kwesikhathi umzimba wakho uzokuthokozela. Yidla isidlo sasekuseni njengenkosi, udle njengenkosana nesidlo sakusihlwa njengesinxibi, kuyindlela engcono yokwenza lokho mantain isisindo esijwayelekile.
Amathiphu wokugcina isisindo esifanele
Kubalulekile ukugcina umqondo wokuthi ukunciphisa isisindo akusho ukweqa noma yikuphi ukudla noma ukuthi njalo ekudleni kufanele udle imifino kuphela. Ungaba nokudla okuphelele ngokudla cishe yonke intoKumele ufunde ukuthi yiluphi uhlelo lwakho oluhle kakhulu, hlobo luni lokudla olukwenza uzizwe ulula futhi ngaphezu kwakho konke, kubaluleke kakhulu uvivinye umzimba nsuku zonke.
Yiba nesiyalo nenqubo yansuku zonke kuzoba yimiphumela emihle kakhulu. Kubalulekile ukuthi ungeqi noma yiziphi izinyathelo, ngoba lokhu kuzokuhoxisa lokho umzimba wakho uyehla futhi futhi kubiza ukuthi uqale inqubo yokwehlisa isisindo futhi.
Kufanele udle ukudla okungu-5 ngosuku (ibhulakufesi, isidlo sasemini, isidlo sasemini, isineki nesidlo sakusihlwa), silindile izikhawu zamahora amabili lilinye, ngakho-ke ngaso sonke isikhathi lapho udla. umzimba wakho ukunika isikhathi sokushisa lokho okudlayo ngendlela efanele. Ngale ndlela isisu sizozwa ukwaneliseka ngokwengeziwe futhi ngaphandle kokuba nalowo muzwa wokuba yize.
Idatha ebalulekile okufanele uyikhumbule
Ukudla kwakusihlwa kumele kuhlinzeke ngama-20-30% wamandla owathola nsuku zonkeNgale datha singakhombisa ukuthi ekudleni kwe-1.500 Kcal singafaka i-300 kuya ku-400 Kcal dinner, kepha kwabesilisa abadla i-Kcal 2000, sizokhombisa isidlo sakusihlwa esingu-400 kuya ku-500 Kcal.
Kufanele uthathe ifayela le- ukudla okuphekiwe, okushubile, kwephillote noma okugosiwe futhi usebenzise cishe isipuni samafutha noma lutho.
Ukudla kwe-carbohydrate kuvunyelwe, kodwa ngesilinganiso sayo esifanele. Kunezifundo zesayensi ezisekela inkolelo yokuthi ukusetshenziswa kwayo kunikeza amandla adingekayo emisebenzini yethu yomzimba, kepha yebo, ngoba angaba yi-carbohydrate kusuka kufulawa ophelele futhi hhayi kusuka kufulawa ocwengileko.
Ungakwazi ukuthola i-dessert? Yebo ungakwenza. Kunconywa ucezu lwesithelo noma i-yogurt egayiwe, yize kwabanye ochwepheshe ekudleni kokunciphisa umzimba, ukuthatha into ethile yobisi ebusuku akuwona umqondo omuhle kakhulu.
Amadili okudla kwesisindo
Siphakamisa amadina ukuze ukwazi ukwenzela isikhathi esingaphezu kwesonto:
ISIDLO SOKUDLA 1:
- Isaladi lamahlumela wethenda kalethisi, ane-arugula notamatisi.
- I-hake eyosiwe.
- izingcezu ezi-2 zesinkwa sikakolweni esiphelele.
- I-Dessert: I-yogurt ene-skimmed noma isithelo esingu-1.
I-CENA 2:
- isobho likaJulienne nama-noodle.
- Ama-bass olwandle ngemifino ye-papillote (anyanisi, isilimo esinengono emnandi edliwayo, isanqante).
- izingcezu ezi-2 zesinkwa sikakolweni esiphelele.
- I-Dessert: I-yogurt ene-skimmed noma isithelo esingu-1.
ISIDLO SOKUDLA 3:
- I-puree yemifino (isanqante, i-zucchini nobhontshisi obuluhlaza).
- Isifuba senkukhu esosiwe + amabhisikidi ama-2.
- izingcezu ezi-2 zesinkwa sikakolweni esiphelele.
- I-Dessert: I-yogurt ene-skimmed noma isithelo esingu-1.
ISIDLO SOKUDLA 4:
- Utamatisi isaladi.
- Omelette.
- izingcezu ezi-2 zesinkwa sikakolweni esiphelele.
- I-Dessert: I-yogurt ene-skimmed noma isithelo esingu-1.
ISIDLO SOKUDLA 5:
- I-asparagus emhlophe igqoke nge-vinaigrette.
- I-Monkfish ibhakwa ngamazambane no-anyanisi.
- izingcezu ezi-2 zesinkwa sikakolweni esiphelele.
- I-Dessert: I-yogurt ene-skimmed noma isithelo esingu-1.
ISIDLO SOKUDLA 6:
- Isaladi ye-Arugula kanye nokolweni ophelele wepasta onotwayi notamatisi we-cherry.
- izingcezu ezi-2 zesinkwa sikakolweni esiphelele.
- I-Dessert: I-yogurt ene-skimmed noma isithelo esingu-1.
ISIDLO SOKUDLA 7:
- Potato isaladi, efihlekile nge isanqante yashizi kanye nobhontshisi amahlumela.
- Eyosiwe turkey fillet.
- izingcezu ezi-2 zesinkwa sikakolweni esiphelele.
- I-Dessert: I-yogurt ene-skimmed noma isithelo esingu-1.
ISIDLO SOKUDLA 8:
- Imifino eyosiwe: i-aubergine, upelepele, u-anyanisi kanye ne-asparagus yasendle.
- I-bakill papillote ebhakwe enamakhambi anamakha, i-asparagus yasendle namazambane amancane ayi-1
- izingcezu ezi-2 zesinkwa sikakolweni esiphelele.
- I-Dessert: I-yogurt ene-skimmed noma isithelo esingu-1.
ISIDLO SOKUDLA 9:
- Iklabishi elinamantshontsho asikiwe.
- Amaqanda aqhephukile anamakhowe nama-prawn aneqanda elilodwa.
- izingcezu ezi-2 zesinkwa sikakolweni esiphelele.
- I-Dessert: I-yogurt ene-skimmed noma isithelo esingu-1.
Lezi ngezinye nje zeziphakamiso ukuze ukwazi ukuzifaka emadilini akho ukuze wehlise isisindo. Kuyisiphakamiso esikhombisayo, ngasinye singakwazi buyisela noma iziphi izithako ngokufanayo ngokuthanda kwakho. Ngokusobala akuwona wonke umuntu oyothanda inhlanzi, kepha ungafaka enye inyama emhlophe. Kubalulekile, okungenani, hlanganisa njalo imifino namaprotheni. Uma ulandela ukuqeqeshwa okujulile futhi le nketho ayanele, ungabona kwenye ye-athikili yethu "Yini ongakudla ngemuva kokuqeqeshwa", noma uma ukhetha ukudla okunempilo ngaphandle kokudla esikusikisela "Ungakudla kanjani ukudla kwaseMedithera".