Ekuqaleni kwenkambo okusha kwasakazeka ezweni lethu. Esikoleni eseningizimu yeSpain, lapho basala bengenaye umpheki kuphela ababenaye, Amamenyu angama-300 avela endaweni yokudlela edumile yomkhiqizo anikezwa izingane. Kwakuyisixazululo esimangazayo esasingaxazululwa ukube abazali noma othisha babezokwaziswa ngesikhathi esifanele.
Okwezinsuku ezilandelayo, kwaqashwa izinsizakalo zenkampani ephekela, kepha abazali babenganeliseki; bakhetha ukugcina insizakalo yokudla "okuzenzela" yesikole sabo hhayi ukusebenzisa ukudla obekuvele kulungiselelwe. Emazweni amaningi izingane ziphatha ukudla okulungiselelwe zivela ekhaya ebhokisini lokudla kwasemini. Kunemisebenzi yangempela yobuciko kwi-intanethi. Kepha sishiya ubuhle, ake siye entweni ebalulekile: inani lokudla okunempilo. Ake sibone ukuthi yini okufanele siyifake ebhokisini lesidlo sasemini ukuze izingane zethu zondleke kahle.
Ama-carbohydrate ayinkimbinkimbi
Singakuthola okusanhlamvu okuphelele, okusanhlamvu okuphelele, imifino enesitashi nokudla okune-fiber eningi. Zilusizo kakhulu ohlelweni lokugaya ukudla, kodwa futhi nikeza amandla okukhipha kancane. Lokhu kusiza ukugcina umuzwa wokugcwala isikhathi eside, ukugwema ukudla okulula phakathi kokudla. Kudingeka kakhulu kuwo wonke umuntu, noma ngabe basesikoleni noma cha.
amaprotheni
Zingahlukaniswa phakathi imvelaphi yezilwane noma imvelaphi yezitshalo. Uma sikhetha lezo zemvelaphi yezitshalo, njenge-legumes ngokwesibonelo, kufanele sizigcwalise nge-carbohydrate eyinkimbinkimbi ukuthola amaprotheni aphelele. Kodwa-ke, kukhonjisiwe ukuthi akudingekile ukuzidla ngasikhathi sinye, ngakho-ke sinomqondo owengeziwe wedina. Uma sizodla amaprotheni aqhamuka ezilwaneni, okungcono ngaso sonke isikhathi ngemvelaphi ephilayo kanye nenyama emhlophe, ephekwe ku-grill noma kuhhavini.
I-Verduras
Iluhlaza kangcono kakhulu futhi uma ingathandeki ngale ndlela, ishushu kangcono. Imifino embalwa efakwe kunoma yisiphi isidlo izosinika amaminerali namavithamini esingenakukuthola kuma-protein noma ezinye izinhlobo zama-carbohydrate.
Izithelo
Kungcono ukuthatha izingcezu ezimbili zezithelo ngosuku. Njengesincomo, Izithelo zingadliwa kangcono ngaphandle kokudla okuyinhloko ngenxa yokuqukethwe kwayo okuphezulu kwe-fructose. UFructose uyi ushukela ukuthi inkomba ye-glycemic egazini izovuka, "ngokushayeka" kwayo okulandelayo lapho umzimba uzocela khona ukudla okwengeziwe. Esikhundleni sokukufaka ebhokisini lesidlo sasemini sokudla okuyinhloko, kushiye phakathi kwamabili kanye / noma isidlo, okuqinile kangcono kunamajusi.
Ezinye izinhlanganisela
- Isaladi elibandayo elayisi elibandayo elinemifino eshisayo, isifuba senkukhu esosiwe kanye noshukela ongawukhetha.
- Ama-lentile ane-quinoa, i-hake ebhakwe ehlotshiswe ngamazambane athosiwe kanye ne-dessert ongayikhetha (kulokhu bengizodla iwolintshi ukuze ngimamukele kangcono insimbi kulolo udali)
- I-pasta ephelele kakolweni enamakhowe, imicu ye-seitan egosiwe ehlotshiswe ngemifino eshubile noshukela ongazikhethela.
Njengoba ukwazi ukubona, ezinkethweni ezi-3 sithathe ama-carbohydrate ayinkimbinkimbi, amaprotheni. imifino nezithelo ngezikhathi ezithile. Okubalulekile ukuthi umqondo obalulekile ucace futhi siwuhlanganise ngokuya ngosuku noma isifiso esinaso sokupheka. Ukuphuza njalo amanzi amaminerali emvelo, ama-sodas aqukethe amanani aphezulu kakhulu kashukela noma ama-sweeteners.
Izinguquko ezincane ekudleni ziyabonakala ngokuhamba kwesikhathi; kufanele ukufundisa izingane zethu ukuthi zidle ukudla okunempilo zisuka.