Uma unesifo sikashukela, kuvamile ukuzizwa ulambile kancane phakathi kokudla. Kodwa ngesikhathi esifanayo, ungase ukhathazeke kancane, "Uma ngidla okuthile ngalesi sikhathi, ingabe izinga likashukela egazini lami lizokhuphuka?" Lokhu kwesaba yikho okugcina abanye abantu belambile. Kodwa asikho ngempela isidingo sokulamba kangaka. Uma uhlela kahle futhi ukhetha ngokuhlakanipha, lokhu kudla okuncane (ake sikubize ngokuthi 'ukudla okulula') usuku lonke kungasiza kakhulu ekugcineni amazinga kashukela egazini lakho ezinzile. Ake sibone ukuthi singakwenza kanjani lokhu ngqo.
Ngakho-ke yiziphi izidlo zokudla okulula ezingcono kakhulu zesifo sikashukela?
Kalula nje, ukudla okulula okungcono kakhulu kwabanesifo sikashukela kufanele kube yi-fiber ephezulu namaprotheni, kanye noshukela nosawoti ophansi. Lokhu kudla kuzokugcina usuthi futhi kusize ekulawuleni amazinga kashukela egazini lakho ngaphandle kokubangela ukwanda okungazelelwe.
Ukuze uthole imiphumela emihle kakhulu, kuwukuhlakanipha ukuhlanganisa ama-carbohydrate anempilo neprotheni engenamafutha amaningi. Cabanga ngezinto ezinjengalezi.
Ukudla okulula okungcono kakhulu yinhlanganisela yamaprotheni kanye nohlobo oluhle lwama-carbohydrate. Lokhu kuzokugcwalisa futhi kulawule ushukela egazini lakho.
Nazi ezinye zezindlela ezinhle zokudla okulula ongazizama.
| Uhlobo lwesidlo sasekuseni | Izibonelo |
|---|---|
| Inhlanganisela yamaprotheni + ama-carbohydrate |
|
| Ukudla okulula okucebile nge-fiber | |
| Uma uzizwa sengathi ufuna ukudla amaswidi |
Ungashintsha kanjani okunye kokudla okuthandayo?
Kukhona ukudla esikuthandayo sonke, kodwa akunempilo kakhulu. Isibonelo, ama-chips amazambane athosiwe, ama-chips, ama-patties, ama-roll, amabhisikidi amnandi namakhekhe. Lokhu ukudla okucutshungulwe kakhulu, kanye nokudla okunoshukela nosawoti omningi.
Lokhu akusho ukuthi kufanele ugweme lokhu kudla impilo yakho yonke. Kodwa-ke, uma ukukudla, kudle ngobuningi obuncane kakhulu . Kungcono nakakhulu ukuthola okunye okunempilo esikhundleni salokho.
Izifiso kanye nezinye izinto ezinempilo esikhundleni sazo
Bheka leli thebula. Uzozibonela mathupha ukuthi yiziphi ezinye izindlela ezinhle ongakhetha kuzo esikhundleni sokudla okuthandayo.
| Uthanda ukudla ini? | Inketho enhle ongayikhetha esikhundleni salokho |
|---|---|
| Ama-chips amazambane | Ama-chips abhakiwe noma ama-popcorn aphekwe ngomoya. |
| Ushokoledi | Ucezu oluncane lwetshokolethi emnyama. |
| Isoda | I-soda yokudla, i-lemonade elula, noma amanzi e-soda anejusi yezithelo. Amanzi e-orange nawo ayindlela enhle. |
| I-pizza | Lungisa ngokusakaza isosi katamatisi kanye noshizi omncane we-mozzarella esiqeshaneni sesinkwa esiphelele. |
| Amabhisikidi amnandi (Amakhukhi) | I-graham cracker noma ibhisikidi eliphelele elingenashukela omningi. |
Imfihlo Yokudla Okulula Kakhulu
Akudingeki uyeke ngokuphelele ukudla izinto ozithandayo. Isihluthulelo ukulinganisela . Uma uthanda ushokoledi, yidla ibha encane kashokoledi omnyama. Uma uthanda i-ayisikhilimu, cela ikhoni yosayizi wengane.
Kodwa khumbula, kungakhathaliseki ukuthi ukudla okulula kunempilo kangakanani, ukudla okuningi kakhulu kungaholela ekukhuluphaleni . Lokhu kungenza kube nzima ukulawula isifo sikashukela. Ngakho-ke kudingeka uqaphele kakhulu ngobukhulu besabelo .
Khumbula lezi zinto uma udla ukudla okulula.
- Kala ukudla kwakho: Ungafikisi iphakethe elikhulu le-popcorn noma iphakethe lamabhisikidi ngenkathi ubukele i-TV. Uma wenza kanjalo, ungagcina udle lonke iphakethe ungaqapheli. Ngakho-ke, hlukanisa inani olidlayo ngesikhathi esisodwa epuletini elihlukile bese ubeka okusele eceleni.
- Cabanga ngamakhalori nama-carbohydrate: Qiniseka ukuthi ukudla okulula kwakho akuqukethe amakhalori angaphezu kuka-150 kanye namagremu angu-15-30 ama-carbohydrate ngokuphakelwa ngakunye. Isibonelo:
- Ama-pretzel amancane angu-15
- Izinkomishi ezi-3 ze-popcorn elula
- 1 inkomishi yamajikijolo
- Ingxube yomzila wendebe engu-1/4
- Ingabe ulambile ngempela?: Cabanga kabili ngaphambi kokuba uye ekhishini. Ingabe udla ngoba isisu sakho siyakhala, ngoba ulambile ngempela? Noma umane unesithukuthezi noma ucindezelekile? Uma ungelambile ngempela, zama ukuziphazamisa ngokwenza okunye.
- Yidla ngezikhathi ezijwayelekile: Zama ukudla ukudla okulula ngesikhathi esifanayo nsuku zonke ngangokunokwenzeka. Uma unamathela esimisweni esijwayelekile sokudla kwakho okuyinhloko kanye nokudla okulula, kuzoba lula kakhulu ukugcina amazinga akho kashukela egazini ezinzile usuku lonke.
Ngakho konke lokhu, uma ungaqiniseki ngenani lokudla okufanele ukudle kanye nezinhlobo zokudla okulula okufanele ukhethe, into engcono kakhulu ongayenza ukukhuluma nodokotela wakho ngalokhu . Uma kudingeka, ungamcela ukuthi akuthumele kudokotela wezokudla. Udokotela wakho ungumuntu ongcono kakhulu ukukutshela ukuthi ukudla kwakho kwamanje kukusiza kanjani ukulawula isifo sikashukela sakho.
Umlayezo Wokuya Nawe Ekhaya
- Uma ukhetha ukudla okulula uma unesifo sikashukela, khetha okuthile okune-fiber namaprotheni amaningi, kanye noshukela nosawoti omncane.
- Ukudla inhlanganisela yamaprotheni angenawo amafutha kanye nama-carbohydrate anempilo kusiza ukulawula kangcono amazinga kashukela egazini.
- Qaphela kakhulu ngobukhulu besabelo. Kala inani olidlayo ngokudla ngakunye bese ulihlukanisa libe amapuleti ahlukene.
- Uma uzizwa sengathi ufuna ukudla, cabanga ngokuthi ulambile ngempela noma ukuthi uzizwa sengathi ufuna ukudla ngenxa yesizathu esithile sengqondo.
- Khuluma nodokotela wakho nganoma yimiphi imibuzo onayo mayelana nohlelo lwakho lokudla kanye nokudla okulula. Ungesabi.
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