Isidlo sasekuseni esifanelekileyo sokulahlekelwa isisindo

Isidlo sokuqala sifanele sibe njengesiqalo esihle kumzimba wonke usuku oluzayo. Nangona kunjalo, ngaphambi kokuba ufune ukulahlekelwa isisindo, umbuzo uvela, indlela yokuzalisa umzimba kunye nezinto ezincedo kunye namandla, kodwa ngelo xesha ungavumeli ukuthunyelwa kwamanqatha amaninzi. Abafundi bezazi ziyazi impendulo kulo mbuzo obunzima kwaye bacebise ukulandela iziphakamiso ezithile.

Ukutya okudliwayo kwinconywa yabanondlo

Ukucinga malunga nokulungiselela ukutya kwasekuseni, qwalasela le mithetho elandelayo:

1. Isidlo sokuqala kufuneka sigcwaliswe ngeprotheni, i- fiber kunye namavithamini. Nangona igalelo elibanzi malunga neenzuzo zokutya okutya kwasekuseni, okusanhlamvu akuyona into efanelekileyo yokutya kwasekuseni. Ngamanye amaxesha unokuvumela ukutya kwasekuseni ngamanzi kunye ne-muesli nge yoghurt, kodwa kungcono ukhethe intlanzi, imifuno, inyama ephekiweyo ebilisiwe kunye nesaladi, i-omelet, i-cottage shiese, iqanda elibilisiwe. Musa ukulibala ukuba kuvumelekile ukuba ungadli ngaphezu kwamaqanda amathathu ngeveki.
2. Isondlo esifanelekileyo sokulahleka kwesisindo kubandakanya isidlo sakusasa, esiya kuthintela ukuxhomekeka kwe-carbohydrate-glucose kwaye ayiyi kuvumela ukunyuka okuphambili kwishukela yegazi.
3. Ekusebenziseni ngokomzimba, i-carbohydrate enzima iyakongezwa kwisidlo sasekuseni, eziqulethwe kwiiyobisi eziqakrazayo: irayisi ebomvu, i-oatmeal, i-buckwheat.
4. Isiqingatha seyure ngaphambi kokutya kwasekuseni, kufuneka uphuze ingilazi yamanzi ahlambulukileyo ukulungiselela umzimba ukutya.

Izinketho zokutya kwasekuseni kunye nesondlo esifanelekileyo

1. Vitamin smoothie . Iyakwenziwa kwimijikijolo, iziqhamo, i-halves yebhanana kunye nesiqingatha seglasi ye-yogurt engenasiphunga.
2. I-Omelette ngamakhowe . Kuya kufuna enye i-yolk, iiprotheni ezimbini, ama-3-4 amakhowe okanye amanye amakhowe, imifino okanye isipinashi. Ukongeza, unokwenza isahlulo esincinane sesaladi yemifuno, egqoke ngeoli yezityalo.
3. Amaqanda asobile . Ekuseni, ungabilisa amaqanda ambalwa. Ixesha lokupheka alikho ngaphezu kwemizuzu engama-5 ukugcina i-yolk izinto eziwusizo. Kule nto Nasiphi isiqhamo se-citrus kufuneka songezwe ekutheni ukutya.
4. Cottage shiese . Ingxenye ye-fat-fat cottage cheese kunye nokongezwa kwincinci yobusi kunye neziqhamo kukutya kwasekuseni esifanelekileyo kumfazi ofuna ukulahlekelwa isisindo.
5. Intlanzi kunye nemifuno . Inxalenye yentlanzi ebilisiwe (i-pike, i-salmon, i-trout, i-pollock) kunye nemifuno emitsha iya kuzalisa umzimba kunye nezondlo ekuseni.
6. Ifayile kunye nemifuno . Isidlo sasekuseni esilungileyo, esilungileyo singaba nesiqwenga sencwadana yenkukhu ebhakawa yimifuno. Ukusuka kwimifuno kungcono ukuthatha i-zucchini, isitshalo seqanda kunye neerato ezininzi.