Yini ukuba adle ukudla kwakusihlwa abantu ezahlukene?

Ukuzila ayikwazi akhishwa. Kodwa nakhu kuyoba? Futhi ukudla eyodla? Othile "unika dinner yesitha" futhi fast ngoba befuna kilojoule extra. Abanye abantu akuzona enqabelo ezibalulekile futhi eqotho main ukudla square ngaphambi kokulala - ubusuku-isikhathi eside. Bangaki abantu, imicabango yabantu abaningi kangaka kanye nokuhuheka nezinkanuko. Abanye bafuna ukunciphisa umzimba, kuyilapho abanye yizinto ezibaluleke kakhulu kunokwenza sibalo, futhi unempilo umsoco. Kodwa ngaso sonke isikhathi futhi yonke indawo kukhona izidingo ezivamile okumele ilandelwe.

imithetho

Ngakho-ke, konke okudingayo ukuze ukwazi ukuthi ngokuvamile ukudla eyodla, futhi yini imithetho khona ukuba uzodla ebusuku. Rule eyodwa: idina kulandele amahora amane ngaphambi sokulala. Kungani lokhu kubaluleke kangaka? Ngenxa esiswini kufanele abe nesikhathi ukugaya ukudla okuholela. inombolo Rule ezimbili: yonke imikhiqizo, kuhlanganise ukulungele izitsha eyodla, kufanele kube kalula digestible.

Umthetho sesithathu siphathelene imithelela izinto ezithile ku cortex cerebral. Lala Kwemizwelo - ngenxa umthelela ongemuhle izingxenye ezifana.

ekuqedeni eziyingozi

Ukuze wenze iphutha ukukhetha ukudla kanye izitsha, futhi ukuze uphendule lo mbuzo ngokuthi sizodlani eyodla, kuzomele wenze uhlu izithako. Kwabo kuyoba ukudla ngaphambi sokulala. Kuyinto efiselekayo ukuwakhipha kusuka ukudla okulandelayo "ezisinda" kangaka: ayi kanye nemikhiqizo ufulawa, inyama ethosiwe kanye namazambane, ngabhema nemifino zicwiliswe ne marinade. Ungakwazi ukupheka eziningi izitsha ewusizo futhi esihlwabusayo ngisho ngaphandle Konke okungenhla.

ukudla amaprotheni

Yini okufanele badle eyodla abantu abavamile, ngubani ungazami athobele izincomo wezokudla. Bamane nje bafuna yaneliswe ngemuva kosuku kanzima futhi ubuyisele ashisiwe. Odokotela futhi izazi zokudla ochwepheshe balinganisela ukuthi ukudla kwakusihlwa eyabelwe yi nsuku zonke ukudla kuyinsakavukela singamaphesenti angu-20. Sincoma ukuthi usebenzise amaprotheni ukudla. Okuqukethwe amaprotheni yayiphezulu e inkukhu, inhlanzi, futhi unogwaja. Suite imikhiqizo nje ephelele. Phela wabo angapheka eziningi ongakhetha esiphundu futhi unempilo.

Baked unogwaja kanye inkukhu nge amazambane ecubuziwe - main idina isidlo, okuzokwenza ukwanelisa wonke amalungu omkhaya. Khanyisa zemifino isaladi ngamafutha yemifino, amaqanda, inkukhu esobheni noma indlebe, ubhontshisi abilisiwe iklabishi uyonika umuzwa unethemba satiety.

Dinner ukuze izinyo elimnandi

Yini okufanele badle eyodla abathandi amnandi? Ngenxa yalesi sigaba singa ukweluleka yogurt ngezithelo yemvelo kanye namantongomane. Spoon uju ukwenza amnandi dessert ngokwanele, yogurt ngeke zithole ukunambitheka original kanye nephunga. Lokhu idina kuyoba usizo olukhulu. Kusukela iziphuzo ifaneleka itiye eliluhlaza noma emnyama ulamula.

Kubathandi kwasolwandle nokusanhlamvu

Manje kukhona isigaba sabantu abathanda ngaso sonke isikhathi futhi yonke indawo oda bese upheka ukudla kwasolwandle. Yini okufanele badle eyodla kukhona gourmets? Ebilisiwe irayisi kanye nezimfanzi futhi tincetu umuntu ngesicelo uwayehlalise, inhlanzi.

Abathandi oatmeal noma nokunye okufana nokolweni Awukwazi ukushintsha akuthandayo zabo, okwenezela ayethanda wokudla izitsha wabhaka noma steamed izinhlanzi kanye Burgers. Kusukela okumnandi okunama-kilojoule amaningi amakhekhe, ophaya pancake kufanele uyekwe. Kufanele lishiywe ngesidlo sasekuseni. Night likuvumela isikhathi umzimba nokuphumula alulame Wasted usuku amandla. Uma esiswini namathumbu zigcwele ukudla, bazosebenza lapho ulele, akukho ukuphumula ngeke zisebenze. Kusho ukuthi ukudla umuntu ibusa kwaze kweqa ngesikhathi sedina kufanele kube ukukhanya, ne kufike izinto eziwusizo. Ukudla kufanele asheshise lokugayeka kokudla emzimbeni, futhi izingxenye idina ezincane ngoba ivolumu ukusetshenziswa.

Dinner ngoba neminye

Izithelo nemifino ziqukethe carbs okusheshayo, okuyinto iwumthombo wamandla. Uma lokhu amandla iba engaphiwanga emzimbeni womuntu, it is iguqulwe ibe namafutha. Akukhona neze ezidingekayo kulabo abafuna balahle Kilos extra. Ziyazi ukuthi kukhona ukudla kwakusihlwa ukunciphisa umzimba.

Iningi okungcono ukukhetha ukudla okulandelayo: cottage shizi, inyama ebomvu, kwasolwandle, amakhambi. Cottage shizi ebusuku akuvumeli izicubu imisipha ukuzobhidliza, kubhekwa umthombo esiphelele amaprotheni. Inyama kungcono ukusebenzisa abilisiwe. Kwaselwandle batusa izinhlanzi ezimhlophe nezimfanzi. Kodwa kaningi kakhulu bazitike ngokwabo e esidlweni esinjalo akudingekile. Njengoba amafutha eqhukethe kwasolwandle, angaphezu kwamanzi izinkukhu inyama. Lokhu idina uzokwenza ezihlukahlukene kwimenyu.

salads

Futhi iyini eyodla ukuze ngehlise umzimba? Yiqiniso, salads. Lezi izitsha kulula ukugaya, unothile ngamavithamini kanye kilojoule. Esikhathini isaladi ungasebenzisa iklabishi, isipinashi, ukhukhamba, dill kanye parsley.

Ungakwazi sihlanganise imikhiqizo eziningana ndawonye, ezifana cottage shizi nemifino. Kukhona iresiphi ezithakazelisayo kule isaladi. Mark ezintathu amashidi iklabishi Chinese, ikhukhamba, dill kanye parsley. Yonke into oqoshiwe ngommese, azihlanganise kalamula ungeze ephansi fat cottage shizi (200 amagremu). It kuvela engavamile ushizi isaladi umbala amahle aluhlaza, ngaphandle okunomsoco, okumnandi. Lokhu dish iphekwe eyodla, ngeke ungeze ngokuphazamisa ngokungadingekile khilogremu, kodwa ngeke ukwanelisa futhi enothisa e amavithamini namaminerali.

isiphetho

Mayelana nomkhosi wokuhlanganisa "okungalungile" imvelo ngesikhathi samanje, abantu bafuna ukudla ngendlela efanele. Futhi khona lapho eyodla futhi kanjani? Dinner - lena ¼ umthamo nsuku zonke kilojoule. Udinga ukudla ngaphambi kokulala amahora amabili noma amathathu. Udinga ukudla kancane, hhayi ningi than imizuzu amabili ngaphandle TV nokufunda izincwadi. Break phakathi ukudla kwasemini kanye dinner kufanele kube eziyishumi. Eyodla, udinga ukupheka eyodwa noma ezimbili ukudla. ukudla Amaphrotheni izokwethulwa nge iqatha lenyama, izinkukhu, inhlanzi noshizi. Engeza imifino nokusanhlamvu ahlukahlukene. Khipha ku-menu isidlo esikhulu sakusihlwa, zonke okunamafutha kanye nokudla okuthosiwe. Lokhu idina kuzoxoxwa lesifanele.