Ukubaluleka kokudla kwasekuseni enganeni ibiphelezelwa indlela yokuphila enempilo. Ukusetshenziswa kwayo okujwayelekile kuhlotshaniswe nokuba ngenye ye ukudla okuyinhloko kosuku, Kwenziwe kahle kungakusiza ukuthi ukhulise ukukhula kwakho kwengqondo.
Umkhuba we ngokushesha ekuseni ingaba nemiphumela efana nokuthi ukukhathala, ikhanda elibuhlungu, ukungabi nalutho nokulala ukuba yindlela ende yokubhekana nokusa ngonyawo lwesokudla nokuthuthukisa amamaki angcono esikole.
Yini okufanele ube nayo kwasekuseni okuhle?
Ukusa kungakhungathekisa kepha akukuthetheleli lokho ake sithathe isikhathi sethu nomthwalo wethu wemfanelo okwezingane ungaba nesidlo sasekuseni esifanele. Kubalulekile ukuphoqelela imikhuba yokudla nge- okokufaka okudingekayo kwezakhamzimba ngokukhula kwayo okuhle futhi ukwazi ukubhekana nosuku.
Ezikhathini eziningi sithokozisa izingane nge ukudla okunamafutha amaningi noshukela, njengamakhekhe noma uswidi. Lolu hlobo lokudla zinikeza amakhalori amaningi nezakhi zomzimba ezimbalwa kakhulu. Kubalulekile ukuthi ngesikhathi sasekuseni badle okungenani oku-3 kokudla okukhulunywe ngezansi, ngakho-ke bazoba nakho amandla namandla bakwazi ukuthuthukisa imisebenzi ababhekana nayo ekuseni.
Isidlo sasekuseni esimnandi kufanele siqukathe:
- Ama-carbohydrate nama-lipids: zinikeza izakhamzimba ezinamandla futhi phakathi kwazo sikuthola ikakhulu okusanhlamvu, isinkwa namakhukhi.
- Ubisi namaprotheni Zingezinye izingcezu ezibalulekile, singazithola obisini, ama-yogathi, amaqanda naku-ham.
- Imifino nezithelo Nazo akufanele zilahleke, zingumnikelo omkhulu wamavithamini namaminerali futhi singakuthola ezithelweni, ujamu nojusi.
- Amafutha Zingaba yingxenye ebalulekile, singafaka uwoyela womnqumo nemargarini.
Amathiphu ezingane zokudla ibhulakufesi
Kubaluleke kakhulu ujwayele izingane zeminyaka yonke ukuthi zibone ukubaluleka kwebhulakufesi. Kufanele sidlulise a isimiso, ungayenzi ngokuxhamazela futhi ake basebenzise cishe imizuzu eyi-15 kuya kwengama-20 ngosuku ukuhlala etafuleni uma kungenzeka endaweni ekhululekile, kude namathoyizi nobuchwepheshe obungabaphazamisa.
Uma sikuthola kunzima ukuhlela yonke le misebenzi ekuseni okufanayo, singahlala njalo ukuhlela it ebusuku ngayizolo. Kufanele ushiye konke sekumi ngomumo ukuze bangabi nezinkinga uma beya esikoleni futhi ukuhlela etafuleni konke okufanele kutholakale ukuthi kuzokwazi ukuba nesidlo sasekuseni esimnandi.
Kubalulekile ukuthi nathi uqobo ake senze isibonelo ngokudla kwasekuseni futhi ukwenze kahle. Uma kungaba njalo kumele yenza isidlo sasekuseni nawo wonke amalungu omndeni, kodwa hhayi ngalesi sikhathi kuphela kodwa ekudleni konke usuku lonke. Ulale kahle futhi ngendlela efanele elinye iphuzu elibalulekile lokuhambisa isifiso sokudla kwasekuseni.
Uma inhloso ukubenza benze ibhulakufesi eligcwele, ungazama ukwethula ukudla okubalulekile kancane kancane. Singaqala ngengilazi yamabele noma amakhukhi noma sizame iyogathi ngezicucu zezithelo. Kubalulekile futhi ukuthi isinkwa esigcotshiswe ngamafutha nososeji othile. Ngaphezu kwakho konke kufanele ukwenze kancane kancane kancane.
Elinye iqiniso okufanele ulangeze iqiniso lokuthi udle sekwephuzile futhi ngobuningi, ngoba mhlawumbe vuka ungathandeki. Kumele ukubheja ngesikhathi sokudla kwasekuseni ekudleni okuthanda kakhulu, ngoba kunezinhlobonhlobo zokudla ezandleni zethu futhi sikwazi ukukuhlanganisa ngecebo elihle kakhulu.
Uma ungakadli kwasekuseni, ungazama kwenze ngokusa ekuseni. Lapho isifiso sakho sokudla siqala, ungahlala ubheja i-smoothie enamakhukhi noma ujusi wemvelo onesamishi.
Kumele kuqashelwe ukuthi iqiniso lokungadli kwasekuseni hhayi kuncishiswe phansi, kunalokho iqiniso lokwenza kanjalo lizokwenza masishe ngokushesha amakhalori ukuthi sikudlile futhi kuzosenza singalambi kangako usuku lonke futhi ngaleyo ndlela sigweme abesabekayo ukukhonkotha.