Ngesikhathi sokukhulelwa kubalulekile ukulandela ukudla okwehlukahlukene futhi okulinganiselayo. Sifuna ukukunikeza okunye zokupheka ezilula, ezihlwabusayo nezemvelo ongazifaka osukwini lwakho nosuku. Khumbula ukudla izidlo ezi-4 kuye kwezingu-5 ngosuku, ngesidlo sasekuseni esigcwele, ukudla okungekukhulu kakhulu, isidlo esilula, bese uzama ukudla kwasekuseni ngaphambi kwesikhathi. Phakathi kokudla kwasekuseni nokwasemini ungadla ucezu lwesithelo, kepha ungangeni kwezinye izilingo.
Kuyinto elula, kula masonto angama-40 ukwandisa ukusetshenziswa kwezithelo nemifino, ukuvikela isidingo esikhulu kunazo zonke umzimba wakho onaso kulesi sigaba samavithamini namaminerali. Izinhlanzi eziluhlaza okwesibhakabhaka zizoba ngomunye wabalingani bakho abahamba phambili. Futhi njenganoma ikuphi okunye ukudla kwemvelo, ukudla okuthosiwe okulingene, usawoti, nokudla okunothe ngamafutha noshukela.
Ukudla kwasekuseni okunempilo nokunomsoco
Ukuqala usuku ngesidlo sasekuseni esihle kuyindlela enhle yokusiqala. Yize sesivele sazi, kunjalo futhi ekuseni yisikhathi "esikhohlisayo" kunazo zonke zokungena esiswini sakho. Ikakhulukazi phakathi nezinyanga ezintathu zokuqala zokukhulelwa, lapho umuzwa wesicanucanu nokuhlanza ucishe kube njalo.
Umqondo we Isidlo sasekuseni semvelo futhi esihlwabusayo ukulungiselela i-yogurt ngamakhukhi namantongomane, ama-walnuts, ama-hazelnuts, ama-alimondi ... ne-muesli noma i-granola. Izobe iphelele uma futhi uyiqedela ngocezu lwesithelo sonyaka. Amabhilikosi azokusiza ngezinkinga zokuqunjelwa ekukhulelweni, naku-chia futhi, futhi iphinda inikeze namaprotheni. Ezinye izithelo ezinconywe kakhulu yi-kiwi, ipheya kanye nama-strawberry noma ama-raspberries.
Enye inketho a isemishi, elihamba phambili ngesinkwa esingeyona eyezimboni, nezinye izingcezu zeturkey ephekiwe, ushizi omusha, imifino eluhlaza, lokho kukunika i-folic acid notamatisi oluhlaza. Kunconywa ushizi we-Strawberry ngesikhathi sokukhulelwa ngenxa yokuqukethwe kwawo okuphezulu kwe-calcium namaprotheni kanye nama-calories aphansi. Ukuhluka kulo mbono utamatisi, uwoyela womnqumo ne-arugula toast. Kuze kube ngemuva kwezinyanga ezimbalwa kuzofanela ukhohlwe nge-ham.
Ukudla okumnandi nokwendalo kosuku nosuku
Kukho konke ukukhulelwa kwakho, ungahle udlule esigabeni lapho okunye ukudla obekuyizintandokazi zakho ngaphambili kungasekho, futhi kukwenza uzizwe kabi. Ngemuva kwalokho i- isikhathi sokwamukela izindlela ezintsha kanye nama-flavour. Sincoma ezinye zalezi zokupheka ezihlwabusayo nezingokwemvelo.
I-pasta ku-planter. Ungakhetha leyo oyithanda kakhulu, ngisho nalezo esivele zine-flavour yethanga noma isipinashi ngokwesibonelo. Uzodinga utamatisi oluhlaza, i-zucchini, izaqathe namazambane. Uma i-pasta isiphekiwe ufaka ezinye izithako eziphekiwe, ngaphandle kwamatamatisi. Uxova konke kahle, ngamafutha omnqumo futhi ukulungele ukukhonza. Zama ukungafaki usawoti.
Okweresiphi i-salmon papillote isalmon entsha noma efriziwe iyadingeka ukugwema izinkinga ze-anisaki, i-leek, u-anyanisi, i-asparagus eluhlaza kanye nesanqante. Ngemuva kokufudumeza uhhavini uye ku-180º wethula i-papillote nazo zonke izithako, okwenza imifino ibe umbhede wenhlanzi. Ngaphandle kwakho ulungisa i-vinaigrette kalamula, iwolintshi noparsley oqoshiwe. Ungahambisana nesethulo nerayisi elinsundu, i-quinoa, noma i-chickpea hummus.
Ama-smoothies okudla okulula kwabesifazane abakhulelwe
Ama-smoothies ayindlela enhle ongayithatha phakathi kokudla. Kuphakathi kokudla okulula, noma phakathi kokudla kwasekuseni nokwasemini. Futhi abanye babo bane- izakhiwo, ngaphezu kokudla okunempilo, ezizonciphisa ezinye izimpawu zokungakhululeki, njengokucanuzela kwenhliziyo noma ukungabi namandla. Lezi izindlela zokupheka ezimnandi kakhulu futhi zemvelo kakhulu.
Uphayinaphu nojinja smoothie, Kuzokusiza wehlise isicanucanu nokuhlanza. Udinga uphayinaphu wemvelo nocezu lukajinja omusha bese uxuba konke. Enye ingxube ephumelelayo yokwenza ngcono ukusakazeka nokuvikela ukutheleleka komchamo ama-blueberries, ukwatapheya. Kufanele ungeze amanzi kule smoothie ukuyenza ibe ukhilimu, kepha hhayi inhlama.
I-smoothie kakhulu kugcwele insimbi Okwa eliphakathi kwe, isipinashi nobisi lwe-alimondi. Ungasebenzisa ubisi abaluthengisa ekudleni noma ushiye ama-alimondi ambalwa ukucwilisa ubusuku bonke. Shaya ipheya lihlanzekile imbewu nesikhumba, ubisi lwe-alimondi kanye nedlanzana lesipinashi esisha kuze kube kutholakala ingxube ehambisanayo.