Ukudla ebunzimeni benyongo: okufanele udle nokuthi yini okufanele uyigweme
-Delile
- Ukudla kuvunyelwe ngesikhathi senhlekelele
- Okungafanele kudli enkingeni yenyongo
- Isampula yemenyu yezinsuku ezintathu
Ukudla kwenkinga yenyongo, okungenzeka uma kukhona amatshe enyongo, kufanele kube nokudla okunamafutha amancane, ngakho-ke, ukusetshenziswa kokudla okuthosiwe namasoseji kufanele kuncishiswe.
Ngaphezu kwalokho, kubalulekile futhi ukwandisa ukungenisa kwakho amanzi, kungaba ngesiphuzo noma ukudla, ngoba kukuvumela ukuthi wehlise izimpawu ezivame kakhulu zenhlekelele, njengobuhlungu besisu nokungakhululeki.
Ukudla kuyisisekelo esiyisisekelo sokwelashwa ngesikhathi senkinga yenyongo, kepha akufanele ithathe indawo yokwelashwa okwenziwe ngudokotela, okungafaka ukusetshenziswa kwemithi.
Ukudla kuvunyelwe ngesikhathi senhlekelele
Ngesikhathi sesinyongo kuyalulekwa ukuthi udle ukudla okunothe emanzini futhi okunamafutha amancane, uma kukhona, afana nalawa:
- Izithelo, ezifana ne-apula, ipheya, ipentshisi, uphayinaphu, ikhabe, isitrobheli, iwolintshi, i-kiwi, umkhiwane, i-cherry, i-blackberry, i-melon noma i-raspberry;
- Imifino, ikakhulukazi ephekwe;
- Ama-oats nezinhlamvu ezigcwele, njengelayisi elinsundu, ipasta noma isinkwa;
- Izilimo eziyizigaxa, njengamazambane, amazambane, ubhatata noma umdumbula;
- Ubisi olusikiwe nemikhiqizo yalo, kuye ngokubekezelelana komuntu ngamunye;
- Iziphuzo zemifino, njengelayisi, i-almond noma ubisi lwe-oat;
- Inyama enciphile, njengenkukhu engenasikhumba, inhlanzi kanye ne-turkey;
- Amanzi, amajusi neziminyaminya zezithelo.
Ngaphezu kokudla, kufanele unake uhlobo lokulungiswa kokudla, unikeze okuthandayo okuphekwe, okuphekiwe futhi okugayiwe, ngoba lawa amafomu awadingi amafutha angeziwe. Nakhu ukuthi ungenza kanjani ikhambi lasekhaya lama-gallstones.
Okungafanele kudli enkingeni yenyongo
Ukudla okuvinjelwe enkingeni yenyongo yikho ukudla okunamafutha kakhulu njenge:
- Izithelo ezinamafutha njengokakhukhunathi, ukwatapheya noma i-açaí;
- Llonke ubisi nama yogurts;
- Ushizi ophuzi njengezimayini zeparmesan nezingajwayelekile;
- Ibhotela nanoma yimaphi amanye amafutha ezilwane;
- Ukudla okunamafutha njengezinqola, isoseji, inyama yedada noma inyama yehansi;
- Izingane njengesibindi, inhliziyo, izinso noma iselezi;
- Kushumekwe, njenge ham, amasoseji noma i-bologna;
- Imbewu kawoyela, njengamantongomane, ama-chestnut, ama-alimondi noma amakinati;
- Izinhlanzi ezinamafutha, njenge-tuna, i-salmon kanye ne-sardine;
- Ukudla okusetshenzisiwe, njengoshokoledi, amakhukhi, isikhunta, umhluzi noma amasoso enziwe ngomumo.
Ngaphezu kwalokho, ukusetshenziswa kokudla okubandayo nokwenziwe ngaphambilini, njengama-pizza ne-lasagna, nakho kufanele kugwenywe. ukudla okusheshayo neziphuzo ezidakayo.
Isampula yemenyu yezinsuku ezintathu
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | Izingcezu ezi-2 zesinkwa ngeqanda elixoqekile + 1 ingilazi yejusi le-orange | Ama-pancake ama-2 aphakathi nendawo anejamu yezithelo + ½ banana | 1 inkomishi yekhofi + 1 oatmeal |
| Isidlo sasekuseni | 1 inkomishi ye-gelatin | 1 ingilazi yejusi lekhabe | 1 inkomishi ye-gelatin |
| Isidlo sasemini sasemini | Isithombo senkukhu esosiwe esi-1 sihambisana nezipuni ezine zelayisi + 1 inkomishi yemifino ephekiwe, njengezinqathe nobhontshisi obuluhlaza | Isigaxa senhlanzi esingu-1 namazambane acubuziwe + ulethisi, utamatisi no-anyanisi isaladi ngoviniga omncane webhalsamu + izingcezu ezimbili zikaphayinaphu | Ama-noodle eZucchini anenhlabathi ye-turkey nge-sauce yemvelo yetamatisi + 1 inkomishi yama-strawberry |
| Isidlo sasemini | 1 inkomishi ikhabe lisikiwe laba yizicucu | 1 inkomishi yama-popcorn enempilo elungiselelwe ku-microwave ngaphandle kwamafutha | I-apula eli-1 lisikiwe kuhhavini ngesinamoni elincane |
Amanani afakwe kule menyu angahluka ngokuya ngeminyaka yomuntu, ubulili, umlando wezempilo nezinga lomsebenzi womzimba. Ngakho-ke, inhloso ukubonisana nesazi sokudla okunomsoco ukuze kwenziwe ukuhlolwa okuphelele futhi kuthuthukiswe uhlelo lokudla okunempilo olufanele kakhulu izidingo zomuntu ngamunye.
Ukuthola ukuthi ukudla kungazinciphisa kanjani izimpawu zenyongo, bukela le vidiyo elandelayo:
-Nconyisile
I-MMRV (Imasisi, Izimpumputhe, I-Rubella, ne-Varicella) Umuthi Wokugoma - Okudingeka Ukwazi