Ungakwenza kanjani ukudla kwamaqanda (imithetho nemenyu ephelele)
-Delile
- Imithetho Yokudla Kwamaqanda
- Isibonelo semenyu ephelele yokudla kwamaqanda
- Ukunakekela ngemuva kokudla
- Imiphumela emibi nokuphikisana
Ukudla kwamaqanda kusekelwe ekufakeni amaqanda ama-2 kuye kwangama-4 ngosuku, ekudleni okungu-2 noma ngaphezulu, okwandisa inani lamaprotheni ekudleni futhi kukhiqize umuzwa owengeziwe wokusutha, kuvimbele umuntu ekubeni azizwe elambile kalula. Ngaphezu kwalokho, lokhu kudla futhi kuncane kuma-carbohydrate nama-calories, kukhuthaza ukwehla kwesisindo.
Ukudla kwamaqanda kunempikiswano ngandlela thile ngoba kuqukethe inani eliphakeme lamaqanda, kepha ucwaningo oluningi lukhombisa ukuthi ukusetshenziswa kwamaqanda nsuku zonke akubangeli ukwanda kwamalesterol noma amanoni emithanjeni, ngakho-ke, lokhu kudla kungagcina kukhonjiswa ngabathile bezondlo . Bona futhi nezinzuzo zezempilo zokudla iqanda.
Yize lokhu kudla kungasetshenziselwa ukunciphisa isisindo, kubalulekile ukuthi ube nokuholwa ngongoti wezokudla ukuze kwenziwe ukuhlolwa okuphelele futhi kuthuthukiswe uhlelo lokudla okwanele, ikakhulukazi ngoba lokhu kudla kungakhinyabeza kakhulu.
Imithetho Yokudla Kwamaqanda
Ukudla kwamaqanda kufanele kudle isikhathi esingaphezu kwamaviki ama-2 futhi amaqanda ama-2 kufanele afakwe esidlweni sasekuseni futhi uma ukudla kwakho kufaka amaqanda ama-2, angahlukaniswa usuku lonke, amaqanda angama-4 ngosuku. Amaqanda angalungiswa abilisiwe, ngesimo se-omelet noma othosiwe ngocwecwe lwamafutha omnqumo, ibhotela, noma ibhotela likakhukhunathi elincane.
Ngaphezu kokwandisa ukusetshenziswa kwamaqanda, lokhu kudla kufaka phakathi ukusetshenziswa okukhulu kokudla okusha nokulula, njengamasaladi, izithelo, inkukhu, inhlanzi kanye namafutha amahle, njengamafutha omnqumo, amantongomane nembewu.
Njenganoma ikuphi ukudla, kunqatshelwe ukudla ukudla okufana neziphuzo ezidakayo, iziphuzo ezibandayo, amajusi asele enziwe, amaswidi, ukudla okuthosiwe, ukudla okufriziwe noma okwenziwe ngofulawa, ukudla okusheshayo nokweqisa ekusetshenzisweni kasawoti.
Ukuqonda kangcono ukuthi ukudla kwamaqanda kwenziwa kanjani:
Isibonelo semenyu ephelele yokudla kwamaqanda
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 yokudla kwamaqanda:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | Ikhofi elingenashukela + amaqanda amabili abilisiwe + ½ ukwatapheya + 1 inkomishi yama-strawberry | 1 inkomishi yetiye eluhlaza engenashukela + amaqanda ama-2 aqhekeziwe ebhotela + 1 orange | Ikhofi elingenashukela + amaqanda ama-2 omelet, isipinashi, amakhowe noshizi + i-aphula eli-1 |
| Isidlo sasekuseni | 1 yoghurt engenalutho enesipuni esingu-1 se-dessert sembewu ye-chia kanye ne-banana | 1 eliphakathi kwe + 6 amantongomane | I-240 ml yesithelo se-smoothie esilungiswe ngobisi lwe-alimondi, isitrobheli kanye no-1 isipuni sama-oats |
| Isidlo sasemini sasemini | 1 inkukhu fillet ne utamatisi isosi, ephelezelwa ½ inkomishi irayisi kanye 1 inkomishi nemifino okuphekiwe + 1 tangerine | I-omelet enamaqanda ama-2 + 1 amazambane + inkukhu, utamatisi kanye ne-oregano | Isigaxa senhlanzi esingu-1 kuhhavini namazambane ayi-1 + izinkomishi ezi-2 zesaladi entsha no-ulethisi, utamatisi, u-anyanisi kanye nesanqante), okunongwe ngamafutha amancane neviniga |
| Isidlo sasemini | Imbiza engu-1 ye-gelatin engenashukela | I-yoghurt yemvelo eyi-1 ene-powder engu-1 eyimpuphu (i-dessert) ne-30 g yezithelo ezomisiwe | 1 i-yogurt elula + iqanda elilodwa elibilisiwe |
Amanani afakiwe kule menyu ayahluka ngokweminyaka, ubulili, izinga lomsebenzi womzimba nomlando wezempilo. Ngakho-ke, inhloso ukuthi ngaso sonke isikhathi uthintane nesazi sokudla okunempilo ukuze uvumelane nohlelo lokudla okunempilo nezidingo zomuntu ngamunye.
Ukunakekela ngemuva kokudla
Ngokufanelekile, ukudla kwamaqanda kufanele kuhambisane nesazi sokudla, ozokwazi ukukhombisa kangcono inani elifanele lamaqanda ecaleni ngalinye. Ngaphezu kwalokho, ngemuva kwamasonto amabili wokudla, kubalulekile ukugcina ukudla okunomsoco ngokusetshenziswa kokudla okusha, ukugwema ukusetshenziswa kokudla okusetshenzisiwe.
Ukusheshisa inqubo yokwehlisa isisindo nokugcina isisindo nempilo ngemuva kokudla, kubalulekile futhi ukuzivocavoca umzimba njalo, njengokuhamba, ukugijima noma ukudansa, imizuzu engama-30 kuye kwangama-60, kathathu ngesonto.
Imiphumela emibi nokuphikisana
Abantu abangenawo umkhuba wokudla ngendlela elinganiselayo, ngemuva kokuphela kokudla kwamaqanda, bangahlupheka ngomphumela we-accordion, bathole isisindo esiningi kunaleso ababenaso ekuqaleni kokudla. Ngakho-ke, lokhu kudla akufanele kubhekwe njengokugcina isisindo esikhathini eside, ikakhulukazi uma lowo muntu engakaze athole isikhathi sokufunda kabusha ngokudla.
Ngaphezu kwalokho, ngenxa yenani eliphansi lama-carbohydrate, abanye abantu bangathola ukukhathala okulula nokuhlanza usuku lonke.
Lokhu kudla akumele kwenziwe ngabantu abanezimo zezempilo lapho kutholakala ukuphikiswa ngokweqile kwamaprotheni, njengabantu abanezifo zezinso noma ukwehluleka kwezinso okungamahlalakhona, ngokwesibonelo, noma abangazwani neqanda.
Seluleka
Ukuthi Ngakunqoba Kanjani Ukulimala—Nesizathu Sokuba Ngingakwazi Ukulinda Ukuze Ngibuyele Ekuqeqesheni