Kungenzeka yini ukunciphisa umzimba ezinsukwini ezi-3?
-Delile
- Imenyu yosuku lokuqala
- Imenyu yosuku lwesibili
- Imenyu yosuku lwesithathu
- Ubani okungafanele akwenze lokhu kudla
- Ungasigcina kanjani isisindo somzimba
Kungenzeka ukuthi wehlise isisindo ezinsukwini ezi-3, noma kunjalo, isisindo esingahle sehle phakathi naleso sikhathi esifushane kuphela ukukhombisa ukuqedwa kweziphuzo ezinganqwabelana emzimbeni, futhi akuhlobene nokulahleka kwamafutha omzimba.
Ukwehlisa isisindo empeleni nokulahlekelwa ngamafutha omzimba, kuyadingeka ukwenza ushintsho emikhubeni yokudla bese ulandela indlela yokudla enama-calories ambalwa, okufanele aqanjelwe amanga okungenani izinsuku eziyi-7 kuye kwezingu-10 futhi kufanele akhonjiswe ngungoti wezokudla ukuze akwazi kuchazwe uhlelo lokudla komuntu ngamunye, ngokuya ngezidingo nezinhloso zomuntu ngamunye.
Ukudla okuboniswe ngezansi kuqukethe ukudla okunothe kwamanzi okusiza ukuthuthukisa ukugcinwa koketshezi, ngenxa yezakhiwo zalo zomchamo, ezikwazi ukuqeda uketshezi oluningi ngomchamo. Ukwenza lokhu, kubaluleke kakhulu ukuthi unake ukuthi kufanele udle ukudla njalo emahoreni ama-3 kanye nama-2.5 amalitha amanzi ngosuku, phakathi kokudla.
Ngaphezu kwalokho, lokhu kudla akufanele kwenziwe izinsuku ezingaphezu kwezingu-3. Ngezikhathi ezinde nemiphumela ehlala isikhathi eside njalo kubalulekile ukuba nodokotela wokudla ohamba nawe.
Imenyu yosuku lokuqala
| Ukudla kwasekuseni | 1 inkomishi yetiye elingenashukela + 1 ithosi yesinkwa esinsundu ngejamu yesitrobheli ekhanyayo + 1 iwolintshi noma i-tangerine |
| Isidlo sasekuseni | 1 inkomishi ye-gelatin engenashukela |
| Isidlo sasemini | Ikani eli-1 le-tuna emanzini ane-ulethisi notamatisi + i-toast engu-3 ephelele + 1 ingilazi yamanzi enelamula engenashukela |
| Isidlo sasemini | Isitsha esingu-1 se-gelatin yokudla |
| Isidlo sakusihlwa | Amagremu ayi-100 enkukhu ephilile noma ngenyama ngayinye (ngokwesibonelo) + 1 inkomishi yemifino ephekiwe + 1 i-apula eliphakathi |
Imenyu yosuku lwesibili
| Ukudla kwasekuseni | 1 inkomishi yekhofi engenashukela + 1 iqanda elibilisiwe noma elibilisiwe + 1 ubhontshisi noma ucezu olu-1 lwesinkwa esiphelele + 1 inkomishi yekhabe eliqoshiwe |
| Isidlo sasekuseni | 1 inkomishi ye-gelatin engenashukela |
| Isidlo sasemini | I-Arugula noma isaladi yesaladi enotamatisi + 1 inkomishi yoshizi we-ricotta noma i-tuna emanzini + ama-bhisikidi amane e-ayisikhilimu |
| Isidlo sasemini | Isitsha esingu-1 se-gelatin engenashukela + izingcezu ezi-2 zikaphayinaphu |
| Isidlo sakusihlwa | Amagremu ayi-100 enhlanzi eyosiwe + 1 inkomishi ye-broccoli noma iklabishi ephekwe emanzini anosawoti + 1 inkomishi yamanqathe aluhlaza |
Imenyu yosuku lwesithathu
| Ukudla kwasekuseni | 1 inkomishi yetiye noma ikhofi engafakwanga ushukela + ama-crackers ayi-4 aphelele anezipuni ezimbili zeshizi le-ricotta + 1 eliphakathi kwe-apula noma ikhasi |
| Isidlo sasekuseni | 1 inkomishi ye-gelatin engenashukela |
| Isidlo sasemini | Isitshalo seqanda esincane esincane kuhhavini esigxishwe i-tuna, utamatisi, u-anyanisi kanye noqathe ogayiwe (ungafaka ushizi omhlophe omncane, onamafutha amancane, ngaphezulu koku nsundu) + 1 ingilazi yamanzi enelamula ngaphandle koshukela |
| Isidlo sasemini | 1 inkomishi ye-gelatin engenashukela noma 1 inkomishi yekhabe eliqoshiwe |
| Isidlo sakusihlwa | I-ulethisi, utamatisi no-anyanisi isaladi + iqanda elilodwa elibilisiwe ngezingcezu + i-toast ephelele engu-2 enezilayi ezi-2 zoshizi omhlophe |
Kubalulekile futhi ukulandela indlela odla ngayo ngokuvivinya umzimba ngokulingene, njengokuhamba, okungenani imizuzu engama-30 ngosuku, ngoba ukuzivocavoca umzimba futhi kusiza ekwandiseni ukulahleka koketshezi, okusiza ekwehliseni isisindo. Nakhu ukuthi ungenza kanjani inqubo yokuhamba ukuze unciphise isisindo.
Ubani okungafanele akwenze lokhu kudla
Lokhu kudla akunconyelwa abanesifo sikashukela, abantu abanezinkinga zezinso, izingane, abesifazane abakhulelwe noma abesifazane abancelisayo. Uma kunanoma iyiphi enye inkinga yezempilo, ukugunyazwa kumele kufunwe kudokotela oqaphe futhi alaphe ukugula.
Ungasigcina kanjani isisindo somzimba
Ukuqhubeka nokwehlisa isisindo ngendlela enempilo futhi ushise amanoni omzimba kubaluleke kakhulu ukudla ukudla okunomsoco, kufaka phakathi izabelo nemifino ezintathu kuya kwezi-5 ngosuku, kanye nokudla okune-fiber enjengelayisi, ipasta nezinhlamvu ezigcwele. Umuntu kufanele futhi akhethe ukudla inyama engondlekile, inhlanzi futhi aphuze ubisi olunamakhemikhali, kanye nemikhiqizo yawo esezingeni elicwengekileyo, ngoba aqukethe amafutha amancane.
Ngaphezu kwalokho, kunconywa ukuthi kugwenywe ukusetshenziswa kokudla okusetshenzisiwe, okunothe ngamafutha noshukela, njengamakhukhi, amakhekhe, amasoso aselungiselelwe, ukudla okusheshayo nanoma yiluphi uhlobo lokudla okufriziwe, njenge-pizza noma i-lasagna. Ukudla kufanele kuphekwe, kusongwe noma kusongwe. Ukuthosa namanye amalungiselelo enososo kufanele kugwenywe.
Amanye amathiphu abalulekile afaka phakathi ukuhlafuna kahle ukudla kwakho nokudla njalo emahoreni ama-3 ezingxenyeni ezincane, ngokudla okuyinhloko oku-3 nokudla okulula okungu-2 noma oku-3 ngosuku. Nakhu ukuthi ungakwenza kanjani ukufundiswa kabusha kokudla ukuze unciphise isisindo ngendlela enempilo.
Ukuthola ukuthi mangaki amakhilogremu okufanele wehle, faka idatha yakho kusibali.
Bheka futhi le vidiyo bese ubona ukuthi ungenzani ukuze ungapheli amandla ekudleni kalula:
Seluleka
Isithende siyakhipha: siyini, siyimbangela nokuthi senzeni
