Ukulahleka kwesisindo, kuyimfuneko ukuba imenyu yemihla ngemihla ilinganisekile, ngale ndlela ulahlekelwa isisindo kwaye ungabangeli nantlungu na emzimbeni wakho.
Iimeko ezimbalwa ezisisiseko zokwenza imenyu elinganisiweyo yeveki:
- Ukulahleka kwesisindo kunye nokusebenza ngokuqhelekileyo komzimba, kuyimfuneko ukusela ubuncinane ii-2 ilitha zamanzi imihla ngemihla.
- Khetha ukutya kunye nenani elincinci leoli.
- Qinisekisa ukuba nidla isidlo sakusasa, kuba uya kufumana amandla kulo lonke usuku.
- Ukuphelisa okumnandi, umgubo kunye nekhofi ekudleni kwakho, kunye nokutya okukhawuleza, i-soda, i-sauces kunye nokutya okunobungozi.
- Inani elincinci yeekhalori ezimele zifakwe kwimenyu efanelekileyo yokutya i-1200.
- Yidla rhoqo, efanelekileyo kunazo zonke - iiyure ezintathu. Ngoko awuyi kulambile. Kubalulekile ukuba ungakanani, kodwa udla ixesha elingakanani.
- Ubunzima bomsebenzi ngamnye abufanelekanga ngaphezu kwe-400 g.
- Isidlo sokugqibela kufuneka sibe iiyure ezintathu ngaphambi kokulala.
Imenyu yokutya efanelekileyo
Ukutya kwasekuseni ungakhetha:
- Isiqwenga se-fat fat and checbbs
- Iglasi le-fat fat fat and croutons.
- Iglasi yobisi kunye nobusi.
- Khetha ukutya kwasekuseni:
- Ijusi ngaphandle kweshukela.
- 2 nasiphi isiqhamo.
Imizekelo yemenyu yokutya yasemini:
- Isalathisi se-fat fat, isaladi isaladi kunye nenxalenye encinci ye-macaroni ukusuka kwingqolowa yezinto ezintle.
- Ikhekhe elincinci elincinane, isaladi enokuzaliswa ngeoli yeoli.
- Iifatates ezibhakiweyo, ii- eggplants kunye neetatayi kwi-oven, zifefe ngexabiso elincinci.
- Ingqungquthela encinci ye-nyama enamafutha, ukukhonza iizambatho, i-kroti kunye neqhekeza leentlanzi ezincibilikileyo.
Ukutya, ungadla:
- Amaqabunga ngobisi.
- I-yogurt, i-2 imvuthu kunye namantonga ambalwa.
- Inxalenye encinci yenyama, utamatisi, ubisi oluncinci kunye neeshizi.
Unako, ngokusekelwe kumzekelo ocingelweyo, yenze imenyu yakho yokutya okunokulinganisela ukulahleka kwesisindo, ngoko uza kufezekisa umphumo ofunwayo. Vunyelwe iincinci ngeepesele, kodwa kungekho ngaphezu kwe-70 kcal. Ukwenza kube lula kuwe ukwenza imenyu, sebenzisa oku kubalwa kwezi zixhobo ezifunekayo kwisidlo ngasinye:
- Iprotheni kufuneka ibe yi-40-100 g. Oku kunokuba yinyama enomzimba, umzekelo, inkukhu, kunye neentlanzi, ukutya kwezilwanyana kunye namaqanda.
- I-carbohydrate edibeneyo kufuneka ibe yi-50-120 g. Ngokomzekelo, izityalo kunye nezonka zengqolowa.
- Iziflethi zisuka kwi-100 ukuya kwi-150 g. Oku kungaba izaqathe, anyanisi, ukhukhamba okanye isilimo esidliwayo esinamagatsha anamanzi.