Indlela Yokwenza Ukudla Okumnandi Kwezambane
-Delile
Ukudla kwamazambane okusiza kukusiza wehlise isisindo ngoba le mpande icebile ngesitashi esingazweli, uhlobo lwekhabhohayidrethi olusebenza njengefayibha, olungadicilelwa phansi noma olungene emathunjini, okwenza ukuthi kudliwe ama-calories amancane.
Ngaphezu kwalokho, ubhatata ucebile nge-fiber, i-calcium, i-potassium ne-vitamin A, izakhamzimba ezibalulekile zokugcina impilo yamathumbu nokuqinisa amasosha omzimba. Le mifino nayo inenkomba ephansi ye-glycemic, egcina i-glycemia izinzile, evimbela ukwakheka kwamafutha, inciphise indlala futhi ilawule izinkinga ezifana nesifo sikashukela.
Ongakudla ekudleni
Ukudla kwamazambane kubuye kuvunyelwe ukudla imithombo yonke ye-carbohydrate, efana nelayisi lonke, ipasta nofulawa, nemidumba efana nobhontshisi, amantongomane, ubhontshisi, ummbila nophizi.
Njengemithombo yamaprotheni ezilwane ekudleni, umuntu kufanele akhethe ukusetshenziswa kwenyama emhlophe njengenkukhu nenhlanzi, namaqanda, njengoba kungukudla okunamafutha aphansi, ngokungafani nenyama ebomvu kanye nenyama esetshenzisiwe efana nesoseji, isoseji nebhekoni.
Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi ubhatata kufanele abekhona ekudleni okuyinhloko, kudle izingcezu ezi-2 kuye kwezi-3 ekudleni ngakunye ukusiza ukwehlisa isisindo. Bheka nokuthi Ungasenza kanjani isinkwa samazambane amnandi ukuze unciphise isisindo.
Thola ukuthi mangaki amakhilogremu okudingeka ulahlekelwe ngokufaka idatha yakho lapha:
Ubhatata wandisa imisipha
Ubhatata ungukudla okuhle okwandisa ukusebenza koqeqesho nokuthola ubukhulu bemisipha, njengoba inkomba yayo ephansi ye-glycemic iyivumela ukuthi i-calorie kancane emzimbeni, yenze imisipha ibe namandla kukho konke ukuqeqeshwa.
Ngaphezu kokukwazi ukudliwa ngaphambi kokuqeqeshelwa ukunikeza amandla, kungasetshenziswa futhi esidlweni sangemva kokuzivocavoca, okumele kucebe ngamaprotheni ukuthola imisipha nokuvuselela i-hypertrophy. Ngalokhu, ubhatata kufanele udliwe ngemithombo epholile yamaprotheni, njengenkukhu eyosiwe namaqanda abamhlophe. Bona zonke izinzuzo zobhatata.
Imenyu yokudla
Ithebula elilandelayo libonisa isibonelo sezinsuku ezi-3 zokudla ubhatata ukuze uthole imisipha futhi wehlise isisindo.
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | Ubisi olunamakhemikhali + i-toast ephelele engu-3 ngemajarini engenawo usawoti | I-yogurt ene-skimmed + 30 g okusanhlamvu okusanhlamvu nge-oats | Ubisi olunamakhemikhali nekhofi + 1 isinkwa esiphelele esinokhilimu we-ricotta |
| Isidlo sasekuseni | 1 ingilazi yejusi ye-kale eluhlaza + ama-chestnut ama-3 | 1 inkomishi yetiye eliluhlaza + 1 i-apula | Izingcezu ezi-2 zikapopo + izipuni ezimbili zama-oats |
| Isidlo sasemini sasemini | Izingcezu ezi-4 zamazambane obhatata + 2 imicu yenkukhu eyosiwe ne-tomato sauce + isaladi eluhlaza eluhlaza + ucezu olu-1 lwekhabe | Izingcezu ezi-2 zikabhatata + 2 col. isobho lelayisi elinsundu + ucezu olu-1 lwenhlanzi ephekiwe + isaladi yemifino egayiwe emafutheni omnqumo + ama-4 strawberry | Isaladi le-tuna, iqanda elibilisiwe, u-chard, utamatisi, isanqante egayiwe, isitshalo seqanda nommbila + 1 orange |
| Isidlo sasemini | 1 iyogathi enamafutha aphansi + 1 isinkwa esiphelele esinamafutha alula | I-Papaya smoothie ene-1 col. isobho lefilakisi | 1 inkomishi yetiye le-hibiscus + 1 tapioca omncane noshizi |
Ngaphezu kokudla ubhatata nsuku zonke, kuyadingeka futhi ukuthi udle ukudla okunempilo futhi uzivocavoca okungenani kathathu ngesonto ukuthola imiphumela yokwehlisa isisindo futhi uhlale uphilile.
Ukuze ukhiphe umzimba emzimbeni futhi uqale ukudla ngendlela efanele, bukela ividiyo engezansi bese ufunda ukuthi ungazikhetha kanjani izithako ezingcono kakhulu zokwenza isobho le-detox.
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