Ukunciphisa Isisindo Ngokudla Kwamazambane - Amakhilogremu angu-3 wamazambane ngezinsuku ezi-5

Amazambane angenye yemifino ethandwa kakhulu. Ikakhulukazi izingane zithanda amafrimu azo. Ifanela zonke izitsha, ungenza izinto eziningi ngamazambane.

Manje ngizokhuluma ngokunye okungenziwa ngamazambane ngaphandle kweresiphi. Ukudla kwamazambane...

Awuwaboni amazambane ohlwini lokudla. Kuwukudla okungajwayelekile ukuthi kudliwe ekudleni ngenxa yesitashi esiningi. 

Ama ukudla amazambane olunye uhlobo lokudla. sesijwayele izinhlu zokudlahhayi kusuka. Ukudla okwethusayo abathi kusiza ekunciphiseni isisindo ngesikhathi esifushane. Kufana nokulahlekelwa ngamakhilogremu angu-3 ngezinsuku ezi-5.

Kakade ukudla amazambaneAwukwazi ukuqhubeka isikhathi eside. Nakuba kunezimo ezihlukahlukene nezinguqulo, ngokuvamile, ukudla kwenziwa ezinsukwini ezintathu, izinsuku ezinhlanu noma izikhathi zesonto elilodwa. 

amazambane Kuwukudla okunempilo wonke umuntu angakudla inqobo nje uma kuwumthombo wokudla omkhulu futhi kusetshenziswa izindlela zokupheka ezinempilo. Kodwa njengoba kuwukudla okwethusayo futhi amanzi aphelile esikhundleni samafutha, ukudla amazambaneOkungabonakali kunempilo kakhulu.

"Indlela yokwenza ukudla kwamazambaneUma uzibuza, ake sisule ukungabaza kwakho futhi sikutshele konke ofuna ukukwazi mayelana nokudla.

Ake sinikeze isixwayiso ngaphambi kokuba siqale, futhi kufanele ngisho ukuthi ngaphambi kokuqala lokhu kudla, kudingekile ngokuphelele ukubonisana nodokotela.

Kuyini ukudla kwamazambane?

Ukudla kwamazambaneNgokuvamile kwenziwa ezinsukwini ezintathu noma izinsuku ezinhlanu.

Singakanani isisindo esidliwa yizambane?

Nakuba ihlukahluka kumuntu nomuntu, ungakwazi ukulahlekelwa amakhilogremu amahlanu ngemva kwezinsuku ezintathu.

Indlela yokwenza ukudla kwamazambane?

Ukudla kwamazambaneUkusetshenziswa kwe-ni kulula, ngoba kusetshenziswa ukudla okuncane kakhulu. Nakuba kunezinguqulo ezahlukene, imithetho evamile yokudla imi kanje; 

• Yidla kuphela amazambane abilisiwe izinsuku ezintathu kuya kweziyisihlanu.
• Yidla ikhilogremu eyodwa kuya kwamabili nengxenye yamazambane nsuku zonke.
• Ungafaki ezinye izithako kumazambane, njengesoso, isoso, ibhotela, ukhilimu omuncu noshizi.
• Usawoti ungasetshenziswa, kodwa ngokulinganisela.
• Lapho womile, ungaphuza kuphela amanzi, itiye elivamile noma ikhofi elimnyama.
• Ukuzivocavoca umzimba kakhulu akukhuthazwa. Kunalokho, vivinya umzimba kancane futhi uhambe.

Ukudla kwamazambaneKusetshenziswa amazambane amhlophe. Khumbula ukuthi indlela yokupheka ibalulekile. Imikhiqizo yamazambane athosiwe noma agaywe ngokweqile njengama-french ama-chips noma amazambane awasetshenziswa. 

Ingabe ukudla kwamazambane kwehlisa isisindo?

Ukudla kwamazambane Alukho ucwaningo ngakho, kodwa ukuzincisha ukudla kuzokusiza ulahlekelwe isisindo ngoba inani lama-calorie ozowathatha phakathi nosuku liphansi kakhulu.

Uma udla phakathi kwekhilogremu eyodwa nambili nengxenye yamazambane nsuku zonke, leli nani lihambisana namakholori angama-530-1,300.

Ukudla kwamazambane Nakuba kuphumelela ekulahlekeni kwesisindo ngesikhathi esifushane, akusona isixazululo sesikhathi eside. Amazambane awukudla okunomsoco, kodwa awanikezi zonke izakhamzimba umuntu azidingayo empilweni yonke.

Futhi, njengoba kuwukudla okunekhalori ephansi kakhulu, kunciphisa i-metabolism futhi kunciphisa isisindo semisipha. Labo abalahlekelwa isisindo ngokudla kwamazambaneCishe bazokhuluphala uma sebebuyela ekudleni okujwayelekile. 

Izinzuzo zokudla amazambane

Nakuba iye yagxekwa ochwepheshe abaningi bezempilo ngokudla kwayo okushaqisayo, futhi inezinzuzo ezingaba khona: 

• Amazambane awukudla okunomsoco. I-Vitamin C, i-potassium, i-folate kanye yensimbi Umthombo omuhle kakhulu wamavithamini namaminerali amaningi abalulekile, njenge
• Amazambane ayinto eyongayo futhi kulula ukuyithola.
• Iphezulu ku-fiber. Ucwaningo luye lwabonisa ukuthi ukudla okune-fiber ephezulu kuzuzisa impilo yamathumbu, ukukhuluphala, isifo senhliziyo kanye uhlobo 2 sikashukelaithi ingase ibe neqhaza ekuvimbeleni 

Naphezu kwalezi zinzuzo, amazambane awanikezi zonke izakhi ezidingekayo. Ngokwesibonelo, I-Vitamin B12Ayinawo amavithamini namaminerali abalulekile empilweni njenge-calcium ne-zinc.

Ukudla kwamazambane kuyalimaza

Ukudla amazambane njengomthombo wakho wokudla kuphela akunempilo. “Ingabe ukudla kwamazambane kuyingozi?” Impendulo yombuzo inganikezwa kanje;

• Ukudla kwamazambane ukukhawulela ngokweqile. Ngakho-ke, ukudla okunzima ukulondoloza.
• ukuphazamiseka kokudla Kungabangela ezinye izinkinga zokudla, njenge
• Ukudla kwamazambane Njengoba isetshenziswa izinsuku ezintathu kuya kwezinhlanu kuphela, ingozi yokuthuthukisa ukuntula izakhi iphansi, kodwa uma ukwenza kaningi, ukuntuleka kwezakhi kungase kuthuthuke.
• Imisipha iyalahleka ekudleni.
• Ukudla kwamazambaneNjengoba kuwukudla okunekhalori ephansi kakhulu, kunciphisa i-metabolism.

Yini okufanele uyidle ekudleni kwamazambane?

Ukudla kwamazambaneAmazambane yiwona kuphela ukudla okuvunyelwe. Ungalungisa amazambane ngezindlela ezahlukene:

• ihhavini ethosiwe
• Kubilisiwe
• eshubile
• ihhavini elibhakiwe
• Amazambane acubuziwe

Usawoti uwukuphela kwesinongo esivunyelwe. Kwezinye izinhlobo, izinongo nazo ziyasetshenziswa. Kunconywa ukuphuza amanzi, itiye elingenalutho kanye nekhofi elimnyama njengesiphuzo.

Uhlu Lokudla Kwamazambane

Sikutshele ukuthi kunezinhlobo ezahlukene zalokhu kudla. Nakuba kunezinhlu ezihlukene, kubalulekile ukudla amazambane kukho konke ukudla kulokhu kudla. Isicelo 3 izinsuku amazambane ukudla Uhlu lwesibonelo lwe: 

1 usuku

• ibhulakufesi: 2 amazambane abilisiwe nenkomishi yekhofi elimnyama
• Ukudla okulula: 1 izambane elibilisiwe
• Isidlo sasemini: Mashed 2 amazambane abilisiwe
• Ukudla okulula: 1 izambane elibilisiwe
• Dinner: Amazambane abhakiwe, angenawo amafutha

2 usuku

• ibhulakufesi: Amazambane abhakiwe nenkomishi yekhofi elimnyama
• Ukudla okulula: 2 izambane elibilisiwe
• Isidlo sasemini: 1 amazambane abilisiwe afafazwe nge-pinch engu-2 kasawoti
• Ukudla okulula: 2 izambane elibilisiwe
• Dinner: 2 amazambane abhakiwe

3 usuku

• ibhulakufesi: Amazambane abhakiwe nenkomishi yetiye elingenalutho
• Ukudla okulula: 3 izambane elibilisiwe
• Isidlo sasemini: 3 amazambane abhakiwe
• Ukudla okulula: 3 izambane elibilisiwe
• Dinner: Amazambane ama-3 ashubile anengcosana kasawoti 

Ingabe kufanele wenze ukudla kwamazambane?

Ukudla kwamazambane Akukona ukukhetha okunempilo. Ulahlekelwa isisindo ngokuncipha, kodwa ulahlekelwa amanzi, hhayi amafutha. Angicabangi kanjalo. Khetha izindlela ezinempilo zokulahlekelwa isisindo.

Mhlawumbe labo abakhuluphele ngokweqile bangayisebenzisa kwasekuqaleni ukuze behlise isisindo ngokushesha futhi bagqugquzeleke lapho beqala ukudla.