Imibono yokudla kwasekuseni esheshayo nenempilo

-Delile

• Sibuze uMitzi Dulan, udokotela wezokudla obhalisiwe futhi ongumbhali naye I-All-Pro Diet, ukuthola imibono esheshayo, enempilo yokudla kwasekuseni kulo lonke isonto lokusebenza.
• Uhlu lokudla okunempilo:
• Uhlu lokudla okunempilo:
• Thola ukuthi yikuphi ukudla okumnandi okunempilo ozokujabulela ngoLwesithathu kuya kuLwesihlanu.
• I-dietician ebhalisiwe nombhali-mbhali we Ukudla Kwe-All-Pro, UMitzi Dulan, wabelana ngemibono yasekuseni esheshayo nenempilo ngoLwesithathu lwakho kuya ngoLwesihlanu.
• Uhlu lokudla okunempilo:
• Uhlu lokudla okunempilo:
• Uhlu lokudla okunempilo:
• Buyekeza kwe-

Sibuze uMitzi Dulan, udokotela wezokudla obhalisiwe futhi ongumbhali naye I-All-Pro Diet, ukuthola imibono esheshayo, enempilo yokudla kwasekuseni kulo lonke isonto lokusebenza.

Ingabe amabha okusanhlamvu akushiya ungaphefumulelwe - futhi ukhathele ngo-10 ekuseni? Nansi inselelo kaMitzi: Umbono ngamunye wesidlo sasekuseni ophilile ungathatha imizuzu eyi-10 (noma ngaphansi) ukuzilungiselela futhi kumele upakishwe izakhamzimba ezanele ukukuhambisa ekuseni. Nakhu ukudla okugcwele ukudla okunempilo aqhamuke nakho (i-blender ayifakiwe).

NGOMSOMBULUKO

Yelapha ngeMisombuluko--futhi ugweme ukubanda kozakwenu--nge-immune-boosting smoothie. Mane nje uphonsa zonke izithako ku-blender, shaya inkinobho bese uphuza indlela yakho eya evikini eliphilile. Qaphela: Uma ubisi olujwayelekile kungeyona into yakho, shintshanisa ngobisi lwesoya.

Uhlu lokudla okunempilo:

1/2 ubhanana

1 inkomishi yezithelo ezibandisiwe

1 isipuni se-whey protein powder

2 izaqathe

Isipinashi esisha somntwana

1 inkomishi 1% yobisi oluphilayo

Isibalo sekhalori: 300

NGOLWESIBILI

Thola isiqalo kusenesikhathi ekugwemeni isifo senhliziyo futhi ugcine i-cholesterol yakho isezingeni elinempilo ngomthamo wasekuseni we-fiber. Faka idlanzana lama-blueberries -umthombo omkhulu wama-antioxidants esitsheni esincane se-oatmeal. Bilisa iqanda ohlangothini lweprotheni (zizwe ukhululekile ukusika isikhupha).

Uhlu lokudla okunempilo:

1 inkomishi oatmeal

½ inkomishi eluhlaza okwesibhakabhaka

1 iqanda

Ukubalwa kwekhalori: 225

Thola ukuthi yikuphi ukudla okumnandi okunempilo ozokujabulela ngoLwesithathu kuya kuLwesihlanu.

[iheda = Imibono yokudla kwasekuseni enempilo evela kumbhali wezokudla obhalisiwe nombhali uMitzi Dulan.]

I-dietician ebhalisiwe nombhali-mbhali we Ukudla Kwe-All-Pro, UMitzi Dulan, wabelana ngemibono yasekuseni esheshayo nenempilo ngoLwesithathu lwakho kuya ngoLwesihlanu.

NGOLWESITHATHU

Usuku lwe-hump! Zitholele isithiyo saphakathi nesonto ngesiphithiphithi semifino esandisa amandla. Lesi sidlo esisheshayo silula njengokuthela ibhokisi lokusanhlamvu: Mane uhlanganise amaqanda nobisi endishini, ukuphose epanini eligcwele uwoyela wama-walnut, engeza ezinye izithako bese uzihlanganisa ndawonye ngemfoloko uze ube inqwaba amaqanda Fluffy nemifino.

Uhlu lokudla okunempilo:

1 ithisipuni uwoyela walnut

Amaqanda ama-3 (2 abamhlophe no-1 one-yolk)

3 wezipuni 1% ubisi eziphilayo

1 inkomishi entsha yesipinashi somntwana

1 inkomishi eqoshiwe bell pepper (noma yimuphi umbala)

Isibalo sekhalori: 270

NGOLWESINE

Gcina uhlelo lwakho lokugaya ukudla luphilile ngama-probiotic - amabhaktheriya "amahle" avikela amathumbu futhi asize ekwelapheni izinkinga zesisu / zamathumbu. Enye ibhonasi: Lezi zidalwa eziphilayo zingase futhi zivikele izifo zemvubelo, zizenze zibe nenani elihle ohlelweni lwakho lokudla. Ithiphu: Sebenzisa i-yogurt yamaGrikhi ngoshukela omncane namaprotheni aphindwe kabili kunamikhiqizo ejwayelekile. Sika i-kiwi ngaphezulu ngamavithamini A, C no-E - ingasaphathwa eyokunambitheka okwengeziwe.

Uhlu lokudla okunempilo:

5.3 oz Oikos Yogathi YesiGreki

1 kiwi

Isibalo sekhalori: 180

ULWESIHLANU

Isidlo sasemini sasekuseni? Yebo, lena akuyona imali yakho yokugibela evamile. Qeda isonto ngokuhlanganisa amaprotheni anciphile, izithelo nefayibha ngesamishi elincanyana eligcwele u-apula osikiwe. Uma uzizwa ungajwayelekile uma udla i-ham ngesikhathi sasekuseni, cabanga ngalokhu: Izingcezu ezimbalwa ezinamafutha aphansi zinempilo kakhulu kune-slab kabhekeni. Lokhu futhi ukudla okumnandi ohambeni, ngakho kugcine esikhwameni sakho uma ushiywa yisikhathi.

Uhlu lokudla okunempilo:

Isinkwa se-Oroweat Whole Wheat Sandwich (mncane)

Izingcezu ezi-3 ze-ham egayiwe kancane

2 amathisipuni akhanya mayo

1 apula

Ukubalwa kwekhalori: 250

Buyekeza kwe-