Okufanele ukudle uma ulambile ngaso sonke isikhathi

-Delile

• 6 ukudla okuhle ukulawula indlala
• 1. Iphalishi le-oatmeal
• 2. Isinkwa esinsundu ngeqanda
• 3. Irayisi elinsundu elinesifuba se-turkey
• 4. Ithanga eliphekiwe
• 5. Ubhanana
• 6. Ulamula
• Yini ongayidla uma ulambile ebusuku

Ukulamba ngaso sonke isikhathi kuyinkinga ejwayelekile uma kuqhathaniswa engeyona inkinga yenkinga yezempilo, kuhlobene kuphela nemikhuba emibi yokudla egcina ifaka isandla ekuzuzeni isisindo.

Ngalesi sizathu, kunokudla okungasetshenziswa ekudleni ukuzama ukwehlisa umuzwa wendlala nokulawula umuzwa wokulamba ngaso sonke isikhathi. Lokhu kudla ikakhulu yilokho okune-fiber eningi, njengemifino, izithelo noma okusanhlamvu okuphelele, ngoba lapho kufinyelela esiswini kwakha uhlobo lwejeli elibambezela ukugayeka kokudla, okwenza isifiso sokudla sivele kamuva.

Kodwa-ke, noma ngabe ukuguqula lezi zinguquko ekudleni, isifiso sokudla siyaqhubeka nokuphindaphindeka kakhulu, umuntu kufanele abonane nodokotela wezokudla noma udokotela ojwayelekile ukuthola ukuthi ngabe kukhona yini inkinga yezempilo ebangela lesi sifiso. Bona ukuthi yiziphi izinkinga eziyisihlanu eziyinhloko ezingadala indlala engapheli.

6 ukudla okuhle ukulawula indlala

Ezinye izibonelo ezinhle zokudla okusebenzayo kwalabo abalambile ngaso sonke isikhathi yilezi:

1. Iphalishi le-oatmeal

Iphalishi ligqugquzela ukusutha futhi lingadliwa ngesidlo sasekuseni noma ukudla okulula. Kulabo abangalithandi iphalishi, inketho enhle kakhulu ukufaka ama-oats kokunye ukudla, njenge-yogurt, isibonelo.

Bona iresiphi elula yokulungiselela iphalishi le-oatmeal elimnandi.

2. Isinkwa esinsundu ngeqanda

Iqanda lineprotheyini, elidinga ukugaywa okuhamba kancane, futhi isinkwa esinsundu sisusa indlala enkulu kunesinkwa esimhlophe, njengoba licebile emicimbini edinga ukugaywa isikhathi eside.

Lokhu kuyindlela enhle ongayidla ngebhulakufesi noma isidlo sasemini santambama.

3. Irayisi elinsundu elinesifuba se-turkey

Lesi yisixazululo esanelisa kakhulu sedina noma sasemini. Irayisi elinsundu liqukethe ifayibha eningi kunelayisi elimhlophe kanti isifuba se-turkey sinothe kakhulu kumaprotheni athatha isikhathi eside ukugaya.

Kule recipe kungabuye kufakwe nocezu woshizi omhlophe, njengoshizi wemina, okuthi ngaphandle kokuthi ube mnandi uqukethe amafutha amancane nenani elifanele lamaprotheni.

4. Ithanga eliphekiwe

Ithanga wukudla okumnandi kakhulu okuqukethe amakhalori ambalwa, kanye nokuba nefayibha ephezulu kakhulu. Ngalezi zizathu kuyindlela enhle ukwengezwa ezitsheni ezishisayo noma ezibandayo, kubhakwe noma kubilisiwe, kunoma yisiphi isidlo.

5. Ubhanana

Ecebile nge-pectin, ubhanana umkhuhlane ohlanganisa isisu futhi ukhuthaze umuzwa wenhlalakahle. Ngoba incane futhi kulula ukuyihambisa, ilungele ukudla okulula, kepha awukwazi ukweqisa ngoba, ngokwesilinganiso, ngalinye linama-calories angu-90.

Funda ngamanani ekhalori wezithelo ezahlukahlukene.

6. Ulamula

Yize kuyindlela ejwayelekile yokunciphisa indlala, i-lemonade isusa isifiso sokudla amaswidi futhi ikhohlisa indlala. Kepha ngalokho, akufanele iswidiwe, futhi i-stevia yisixazululo esingcono.

Yini ongayidla uma ulambile ebusuku

Buka le vidiyo elandelayo bese ubona ukuthi ungenzenjani uma indlala ihlasela ubusuku bonke: