Iningi lemindeni liyazi ngokubaluleka kokudla kwezingane, ngoba kufanele lihluke, lilinganiswe futhi usakaze ngaphezulu kwesibhamu usuku lonke. Kodwa-ke, ezinye zalezi zibhamu zivame ukunganakwa kakhulu kunezinye, njengoba kunjalo ngokudla okulula kwezingane.
Izikhathi eziningi leso sidlo esincane asishaywa mkhuba, into engeluleki ngempela ngoba leso sidlo esincane siyivumela ingane thola amandla owadingayo ukuqedela usuku. Lokho wukuthi, yenza umsebenzi wakho wesikole, udlale nabangani bakho, noma wamukele ukugcina noma yikuphi ukufunda okungavela. Ngakolunye uhlangothi, isidlo sakusihlwa akufanele sibe sikhulu kakhulu ukuze singathinti ukulala.
Njengoba ubona, lokho kudla kwezingane kwesinye isikhathi esingakunaki, Inokubaluleka okukhulu kunalokho ongakucabanga.
Kungani ukudla okulula kwezingane kubaluleke kangaka
Ukuze izidingo zokudla okunempilo zezingane zimbozwe nsuku zonke, kubalulekile ukuthi ukudla kwakho kufake nokudla okuvela kuwo wonke amaqembu. Ngaphezu kwalokho, kubalulekile ukusabalalisa isibhamu usuku lonke, ukuze ngale ndlela babe nezidingo zamandla abo ezihlanganisiwe. Ngakho-ke, isikhala esiphakathi kokudla sifushane ngokwanele ukuze amazinga e-glucose agcinwe usuku lonke ngaphandle kokuba umzimba usebenzise izinqolobane zawo.
Ngakho-ke, ingane ifinyelela ekudleni okulandelayo ngaphandle kokuthola isifiso sehaba futhi sigwema ukuzitika nokugaya ukudla okungafanele. Ngakolunye uhlangothi, kubalulekile ukuthi umzimba ulawule amazinga e-glucose ukuze ukwazi ukwenza ezifundweni zawo. Njengoba, ukungabi noshukela, kuphazamisa amandla okugcina, ukugxila, ukubamba ngekhanda njll.
Ngokusho kochwepheshe bokudla kwezingane, isidlo sidinga ukumboza u-15% wamandla okuphela kwamandla usuku ngalunye, njengokudla kwasekuseni. Njengoba futhi kungukudla okuncane ntambama, kungasetshenziswa engeza izabelo zokudla ezibaluleke kakhulu njengezithelo, noma okusanhlamvu noma ubisi. Njengoba izakhamzimba ezinomthelela ekukhuleni kungamavithamini, amaminerali noma amaprotheni, akhona kula maqembu okudla.
Izinketho zokudla okunempilo zezingane
Isidlo kumele kube isidlo esinomsoco kakhulu, yize amakhalori aphansi ukuze ingane ingafiki igcwele kakhulu ukuzodla isidlo sakusihlwa ngakho-ke yeqa isidlo sokugcina sosuku. Unokukhetha okuhlukile konke okunempilo kakhulu ekudleni kwezingane, isibonelo:
- Isemishi lesinkwa elinamabele, ukusikeka okubandayo kwe-turkey noshizi, uma ufaka amafutha omnqumo ayintombi nto, kungcono nakakhulu. Ukuthatha isemishi, ijusi yezithelo yemvelo, amawolintshi noma ama-tangerine ngokwesibonelo, ngakho-ke ufaka novithamini C futhi uwavikele emikhuhlaneni.
- Ama-pancake ebhanana oat, isidlo esisheshayo sokulungiselela, ukukhuluma okunempilo futhi okuphelele kakhulu okunomsoco. Esixhumanisweni sikushiya iresiphi ukulungisa lawa ma-pancake amnandi, iresiphi elula lapho izingane zizokwazi ukusebenzisana.
- Isaladi lezithelo neyogathi: Kulula ukulungiselela futhi kuqedele ngokuphelele, ngokudubula okukodwa ufaka ubisi, izithelo futhi ungakwenza engeza amantongomane noma imbewu bese uqedela ukudla okulula.
- Isithelo Smoothie: Ezinganeni ezidla kabi, isithelo se-smoothie siyindlela enhle, ngoba ukuphuza kulula kunokuhlafuna futhi ku-smoothie ungafaka zonke izinhlobo zokudla. Ngesisekelo sobisi, engeza izithelo ezikhethiwe, uju ukuze unothise kancane, amantongomane, i-chia noma imbewu yefilakisi njll. Izinhlanganisela azipheli, ngisho ehlobo ungakwenza ngefomethi ye-smoothie ukudla okuqabulayo kakhulu. Ungaphuthelwa yilezi smoothie zokupheka, izingane zizobathanda ikakhulukazi uma uzivumela ukuba zilungiselele nawe isidlo.
Ungadla izingane ezingabekezelelani
Izingane ezinohlobo oluthile lokungabekezelelani, njenge-lactose noma i-gluten, nazo kufanele ukuhlangabezana nezidingo zakho ze-calcium, amaminerali, noma i-fiber, kokudla abangakuthatha. Nazi ezinye izindlela zokupheka ze- uphudingi yezingane ezingabekezelelani ze-gluten. Kulesi sixhumanisi, uzothola izindlela zokupheka kophudingi bezingane ezingabekezelelani ne-lactose.