Impilo, Ukudla okunempilo
Izisekelo okunomsoco efanele kwesisindo amamenyu, izincomo okunomsoco kanye nokubuyekeza
Vele ngcono, kodwa ubuyise isisindo oyifunayo kunzima kakhulu kangakanani. amaholide sokwenama ngenxa emadilini obuningi, utshwala neziphuzo carbonated, Ungadla engapheli futhi ukudla abandayo ebaleka, ukwenqena ukudla kwasekuseni, njengoba "kubonakala kabi lo mntwana," kanye nezinye izimo eziningi ezifanayo yokuthi izikali ukubonisa 5-10, bese futhi 20-30 ngamakhilogremu angaphezu kwangu-okudingayo.
Namuhla, cishe, ngisho ingane uzokutshela ukuthi kwesisindo kuyadingeka kuphela ukuba banamathele umsoco ofanele, ukukhipha eminye imikhiqizo - bese ukuphila kuyoba lula ngomqondo ongokoqobo. Kodwa kwakusho ukuthini-ke le nkulumo? Futhi ziyini izinto eziyisisekelo umsoco ofanele isisindo ukulahleka ? Sekuyisikhathi ukuthola izimpendulo zemibuzo yabo eminingi ngendlela abesifazane namadoda athile!
Ukudla okunomsoco - kangakanani?
Ngamafuphi, kuyisisekelo enempilo, lapho akuxhomekile nje kuphela esimweni isisindo, kodwa futhi isimo ngokomzimba ngisho psycho-ngokomzwelo. Ukudla kuyinto isidingo bokuphila, uthatha isinyathelo kuqala, futhi kuwo kakade "dudula" zonke ezinye izifiso womuntu (lokhu utshela uhlobo "mbhoshongo izidingo" Isazi sokusebenza kwengqondo American Abrahama Maslow). Ukudla - ikhambi lazo zonke izifo. Kodwa eminyakeni yamuva, ngeshwa, sesiye cult.
Ukudla okunempilo kusho edonsa ukugaya kanye izinto ezidingekayo ukuze ubuyise amandla kudliwe, nokulawula zonke izinhlelo ngomzimba womuntu, ukuvuselelwa kanye nokwakhiwa izindwangu.
Izimiso oyinhloko okunomsoco
Ngaphambi kokungena ezweni elisha, impilo enempilo udinga ukuhlola le nkinga kabanzi. Uma nibona zonke umehluko wemisindo nemiqondo yamagama ukuthi ngeke kube nzima ukuqonda indlela yokubhekana ukudla ekuphileni kwabo kwansuku zonke. Ngakho izinto eziyisisekelo umsoco ofanele isisindo ukulahleka:
- A ezihlukahlukene, okunempilo futhi okunokulinganisela imenyu wamaqhuzu. Okokuqala, ukudla okunjalo akukhona ukhathele, futhi okwesibili, ke kuyisiqinisekiso sokuthi umzimba uthola nsuku zonke izincwadi ezidingekayo kuye. Udinga ukudla izingxenye ezincane, ukugcina ukudla main nokungeza 2-3 ezengeziwe (Ungadla).
- imikhiqizo Fresh. Ukuze isitoreji isikhathi eside, balahlekelwa cishe zonke izici ezibaluleke, ngakho kungcono ukuthenga ukudla nsuku zonke.
- Uhlu imithetho eyisisekelo umsoco ofanele isisindo ukulahleka ngeke kube khona kungekho izithelo nemifino. Ngenxa okuqukethwe fibre, sithuthukisa izinqubo umzimba nangendlela eyakhayo nomthelela ohlelweni emathunjini. Futhi amavithamini kanye izakhi ezidingekile nokwenziwa ukudla kanye nokuqinisa umzimba ozivikela ngayo.
- Ukuqapha kwedivayisi imikhiqizo. Ezinye zazo ingasetshenziswa ndawonye, njengoba kuholela ekwakhekeni semali ubuthi emzimbeni.
- Ukushintsha ukudla ezithile zonyaka. Ehlobo ingxenye enkulu yokudla kufanele libe ukudla okuvela isitshalo, futhi ebusika kubalulekile ukufaka imikhiqizo fat- namaprotheni-aqukethe.
- Funda indlela ukubala edingekayo kilojoule nsuku zonke. Ukungadli lokhu abantshisakalo yezimbangela ezivame kakhulu ngamasentimitha ngokweqile phezu okhalweni.
Beka ketshezi kokudla
Amanzi inendima enkulu e yokudla komuntu. Izisekelo umsoco ekudleni zihlanganisa isamba ezanele ukusetshenziswa ketshezi, okungukuthi - 1.5 litre ubusuku ngabunye. Kuyinto efiselekayo acabangele kuphela angaxutshwe nalutho.
Ngokuvamile, umbono wokuthi, noma kubhekwe njengento itiye nekhofi nama-liquid efanayo kuyadingeka ukuze umuntu, ziqhelelene kakhulu. Abanye bathi le nkambo ukumaketha sabekwa out kudala njengoba 1990, lapho kwakukhona amanzi asemabhodleleni, kanti futhi kwakudingeka bayibuyisele ngandlela-thile ukukhangisa. Ngakolunye uhlangothi, iziphuzo ezifana yini ikhofi noma itiye (kanye ngowokuqala wabo akufanele ngisho ukungena Ukudla "enempilo") ukusheshisa uketshezi zokuqaleka inqubo emzimbeni, ngakho-ke noyedwa izinhlelo awutholi idinga i-operation kahle amanzi . Nokho, kungcono kakhulu ukunamathela isikhundla ukuthi itiye - lokhu kuyinto isiphuzo ezengeziwe, futhi uketshezi elula - umongo.
Phuza amanzi nganoma yisiphi isikhathi afuna. I ingilazi lokuqala Kunconywa ukuphuza ngokushesha ngemuva kokulala, esiswini esingenalutho.
Izisekelo okunomsoco efanele kwesisindo ku izikimu
Kuze kube manje, ithuthukiswe eziningi izinhlelo, kukhona inani elikhulu izincomo ezivela ochwepheshe kanye muntu udinga kuphela ukukhetha okukhethwa kukho evumelana engcono yokuphila kwakhe. Cabanga okunomsoco izikimu ambalwa ukwenza kube lula ukuqonda ukuthi uzoqhubeka kanjani.
Isikimu № 1.
ukudla | imenyu |
ibhulakufesi |
|
nosh |
|
kwasemini |
|
nosh | Fresh okhamiwe wahlanganiswa izaqathe ngoju. |
kwakusihlwa |
|
Isikimu № 2.
usuku lwesonto | ibhulakufesi | kwasemini | kwakusihlwa |
UMsombuluko | Cottage shizi Casserole nge omisiwe. | Ilayisi isobho nge uphizi oluhlaza futhi squid. | Vegetable sikadali. |
ULwesibili | Millet iphalishi nge ukhilimu ushizi. | Umshini imifino okugazingiwe nge inyama. | Inkukhu webele in Chinese irayisi abilisiwe. |
ULwesithathu | Omelet ne imifino. | Casserole nge nokunye okufana nokolweni kanye nenhlanzi. | Fishcakes. |
ULwesine | Oatmeal nati kanye izithelo. | Vegetable isobho nge inkukhu. | zucchini Stuffed. |
ULwesihlanu | Cheesecakes. | Pudding Fish. | salmon eyosiwe. |
Table 2 abachazwa № isidlo imenyu akubandakanyi ngisho zezinkambi. Lokhu akusho ukuthi akufanele bona babe. Ukuze snacking ephelele ukudla ukukhanya: izithelo, imifino kanye salads wabo, ubisi iziphuzo, amakhukhi Ukudla. Mayelana itiye namanzi plain nakho kubalulekile ukuba singakhohlwa.
Isikimu yesithathu - lokhu akulona imenyu, futhi uhlelo kuphela lapho okuvalelwe izinto eziyisisekelo umsoco ofanele isisindo ukulahleka.
ukudla | isikhathi | iziphuzo | imikhiqizo |
lokuqala | 8:00 | - | Kunconywa ukuba ukudla carbohydrate isamba 150 g Kungaba nokunye okufana nokolweni, irayisi, semolina, amabele noma ibhali iphalishi. Kwangathi sigcwaliswe ibhulakufesi abilisiwe amaqanda futhi abanye imifino / izithelo. |
yesibili | 9: 00-9: 30 | Kuyadingeka ukuphuza itiye, ikhofi noma juice e isamba ezingekho ngaphezulu kuka-500 ml. | - |
wesithathu | 11:00 | - | Iqanda abilisiwe wokudla (150 g) |
wesine | 12: 00-12: 30 | Amanzi, ikhofi, itiye noma juice (500 ml). | - |
yesihlanu | 14:00 | Amanzi noma itiye (500 ml). | Amakhowe, imifino noma isaladi eyodwa (200), inyama ephansi fat noma inhlanzi / kwasolwandle (100 g). |
lesithupha | 17:00 | Itiye noma juice (0.5 L). | Njengasekugumbuqelweni 2 ezimpondweni: carbohydrate (200) futhi amaprotheni (100 g) ukudla. |
lwesikhombisa | 20:30 | 200 ml i-yogurt, ubisi noma amasi. | 100 g ushizi noma kwenye amaprotheni. |
Calorie okuqukethwe kwalesi Ukudla imayelana 1300 kcal.
Izazi zokudla zitusa ukuthi ekudleni ngokudla ukudla okunempilo?
Abantu abaningi give up ibhulakufesi ngenxa yokuthi ngenxa ke, ngokombono wabo, kungaba-stout. Lo mbono kufanele baxoshwa ikhanda lakhe, ngoba unguMbumbi ukudla ebaluleke kakhulu emini, futhi ayikwazi kubhekwe izinto eziyisisekelo umsoco ofanele ukuze kwesisindo ngaphandle kwakhe. Izazi zokudla zitusa:
- Qiniseka ukuthi adle ibhulakufesi carbohydrate ukudla.
- Hhayi bazibekele imingcele eqinile edonsa ukudla, ngisho amnandi akudingeki give up kuze kube phakade.
- Ukuze diversify imenyu, ngakho-ke kwaba nokunomsoco, okunempilo hhayi ngizithola.
- Musa azibulale - kuyakhandla ingeyomzimba.
- Faka imenyu izithelo nemifino.
- Yidla izithelo ezisawolintshi kanye uphayinaphu, njengoba unekhono ashise amanoni.
- Ukuyeka futhi ethosiwe, okunosawoti, okunamafutha kanye nokudla ngabhema.
- Ungakhohlwa uphuze amanzi plain.
Izisekelo okunomsoco efanele kwesisindo: imenyu
Leli thebula libonisa lokho kungaba ukudla usuku lonke.
ukudla | inketho 1 | inketho 2 | inketho 3 | inketho 4 | inketho 5 |
ibhulakufesi | Iyogathi yisiphepho wokudla, nezithelo ikhofi / itiye. | Ilayisi iphalishi ngezithelo omisiwe ne-green tea. | iphalishi Buckwheat nge zemifino isaladi itiye. | Oatmeal nge apula nezitini kanye itiye / ikhofi. | Ushizi casserole ubhontshisi ibhotela, juice noma itiye eliluhlaza. |
kwasemini | Yogurt walnuts. | Banana yogurt. | Umhluzi ezinqulwini cottage shizi. | Apple yogurt. | Banana yogurt. |
kwasemini | isobho inhlanzi, imifino steamed, abilisiwe inkukhu webele, izithelo compote. | isobho Vegetable, sikadali, amazambane abondiwe, ujusi, zemifino isaladi. | irayisi Brown, isobho, okusanhlamvu, inhlanzi nezitini, isaladi. | Isobho, nokunye okufana nokolweni iphalishi, inkukhu cutlet, iyisitshulu izithelo. | Iklabishi isobho, inhlanzi ikhekhe, amazambane abondiwe, juice. |
ntambama isidlo | Yogurt noma cottage shizi. | Toast nge cocoa izaqheqhe. | Yogurt nge zamakhiwane noma amabhilikosi omisiwe. | Izithelo isaladi nama-crackers. | izithelo ezomisiwe namantongomane, yogurt. |
kwakusihlwa |
Vegetable isaladi izinhlanzi, eyosiwe, yogurt. | Vegetable sikadali izinhlanzi kanye bran isinkwa, itiye. | Inkukhu umucu nge Vinaigrette, itiye eliluhlaza. | Vegetable sikadali kanye ham, itiye. | Steak nge zemifino isaladi green tea. |
Indlela yokupheka kanye nendzima yayo kokudla
The main supply imithetho elisetshenziselwa ukunciphisa umzimba, imenyu ye eye kuchaziwe ngenhla, futhi zihlanganisa futhi amasu ukupheka ekhethekile. Ngakho, kungcono ukulahla ukusetshenziswa okuzikhulula nhlobo ngoba Refried ukudla kuyinto embi esiswini futhi isibindi. umsizi Perfect ekulungiseleleni ngeke multivarka, ngesitimu, Aero hlupha-pan ne-elula. Imikhiqizo kungenziwa ephekwe eziko.
isiphetho
Khumbula izinto eziyisisekelo umsoco ofanele isisindo ukulahleka abesifazane ilula, kodwa umphumela ngemva ukuthi ukwedlulela kuleso sigaba imenyu enempilo kuzozwakala ngokushesha kakhulu, futhi kungabonwa hhayi kuphela emalini, kodwa futhi nempilo jikelele.
Umsebenzi kohlelo emathunjini linendima ebalulekile wonke umzimba, ngisho nakuba abantu abaningi bazi futhi abazi. Ikakhulu kuthinta amandla omzimba, ngoba kuphakama amaseli okuvikela lesi sitho. Yidla kahle - ke kusho ukuba nempilo enhle ngaphandle nangaphakathi!
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