Yini kungcono ukudla kwasekuseni, kwasemini kanye dinner ngokudla ukudla okunempilo? Ungadliwa ukudla okwehla esiphundu futhi unempilo

, Badinga ukuhlela kusengaphambili ukuze ukudla babe esihlwabusayo futhi unempilo. Yini kungcono ukudla kwasekuseni, kwasemini kanye dinner, ngoba befuna kakhulu bese ugcine sibalo? Ukudla ngesikhathi esifanayo akumelwe nje bagcine ngokufuna ukuhlangabezana nezimiso yokudla ukudla okunempilo, kodwa futhi izidingo kanye esikuthandayo. Yini ukudla kwasekuseni, kwasemini kanye dinner, uma ungafuni ukuthola kangcono noma ukulimaza umzimba wakho?

Ukubeka Uhlelo Amandla

Calories - akuyona into nje ukuthi kufanele kunakwe lapho ukuhlela yokudla uhlelo lwakho. Okubalulekile lapho ukhetha izithako izitsha yilokhu izinhlobo zemikhiqizo afakiwe kwimenyu. Ukudla okunamafutha amaningi noshukela, ngokuvamile iqukethe esibalulekile kilojoule. Iyiphi indlela engcono kukhona ukuba abalethele impumuzo enkulu emzimbeni wakho? uhlelo Kuhle ukudla kuhlanganisa ikakhulu ukudla okunama-kilojoule amancane, ecebile umsoco ukuze umzimba wakho.

Lokhu kusho ukuthi kudingeka ukuze ubuyele emuva uyoqala ezintweni eziyisisekelo: izithelo, imifino, okusanhlamvu lonke, amaphrotheni okunempilo kanye nezakhi. Ukuze ulawule indlala energy balance, kufanele kube for kwasekuseni, kwasemini kanye dinner ukudla mayelana esilinganayo kilojoule. Ukuze wenze lokhu, kudingeka kahle kusengaphambili ukuhlela ukudla kwesonto ngalinye ngokwalokho, ngakho-ke ngeke wazi kahle ukuthi ukudla e ukudla ethile.

ngaphambi kokudla kwasekuseni

Ngoba umzimba womuntu liqukethe amaphesenti angaphezu kwangu-70 amanzi, into yokuqala okumele uyenze emva uvuka, kuba ukuphuza ingilazi yamanzi afudumele, okungcono nge lemon. Kungase kube itiye eliluhlaza noma isiphuzo ngezindleko zemithi engamakhambi. Ukuze nokwandisa umzimba, ibhulakufesi Kufanele udliwe ngokushesha ngangokunokwenzeka, ngaphandle kokulinda ukuba 9 noma 10 amahora. Iyiphi indlela engcono kukhona? Ekuseni, ukudla amaprotheni ezifanele kunazo: amaqanda, ushizi, iyogathi. Into esemqoka - kuba ukulinganisela okufanele carbohydrate kanye amaprotheni. amahora 2-3 emva ukungenisa futhi kungaba ukulamba lokhu umuzwa okufanele ungesabi. Lokhu kuzakuba yisibonakaliso kundlu ezinhle okusho ukuthi umzimba wakho ushisa ukudla kahle.

ibhulakufesi

Iyiphi indlela engcono kukhona kwasekuseni, uma ufuna ngihlale ngiwumqemane? Lesi sidlo awugcini nje ukuvimbela ukudla ngesikhathi sekhefu, futhi kwandisa lokuhlushwa, kuthuthukisa kwemizwa kanye inkumbulo. Ukudla kwasekuseni kufanele kuze kuqala ekhethekile, ikakhulukazi kulabo abafuna ukwehlisa isisindo somzimba.

• Amaqanda kanye izitsha nge iqhaza yabo ekahle. Ngezinye 480 kilojoule, ungakwazi ukuhlangabezana, wenze omelet ne ushizi ukugcwaliswa ongaphakeme emafutheni, futhi isipinashi. Wakhonza nge zimbili iineyi ngomphefumulo kakolweni ubhontshisi kanye ongaphakeme amafutha yogurt.

• ibhulakufesi Okunomsoco futhi fast. Ngokwesibonelo, nocezu ngomphefumulo kakolweni ubhontshisi kanye izithelo. Uma kungekho isikhathi ukupheka, ungahlala ukwakha okusheshayo, ewusizo, futhi ngaphezu kwakho konke cocktail okunomsoco ngokuxuba ngendlela izithelo blender, yogurt, nedlanzana oats, isipuni yefilakisi imbewu kanye namahlamvu isipinashi.

kwasemini

Uma kuziwa isisindo ukulahleka, kwasemini bengatholi mvuzo njengoba ukunaka kakhulu ngendlela ibhulakufesi, kodwa kwanhlanga zimuka nomoya. Yini kungcono ukudla emini? Lokhu kungaba ucezu tortilla efakwe turkey, ulethisi, utamatisi lisikiwe futhi lwesinaphi. Kwasebenza lokhu isidlo nge zemifino isobho, apula kanye yogurt amafutha kancane (485 kilojoule). Noma ungazama isaladi macaroni nobhontshisi, exutshwe imifino kuphekwe - izaqathe, broccoli nokholifulawa, wakhonza nge orange amancane ukala kilojoule 470 kuphela.

emini ukudla

Isidlo sasemini - isikhathi lapho ithuba elikhulu ukufaka izinhlanzi ekudleni kwakho. Tuna ne-salmon esethinini kuyimithombo emihle kakhulu ye--omega-3 okunamafutha acid, okuyinto ukunciphisa ingozi yesifo senhliziyo. Ukukhonza kungaba zahlukahlukene kakhulu, Nokho, kufanele kube imifino - utamatisi ne ukwengeza ukwatapheya noshizi ngokuqukethwe amafutha ongaphakeme. Ungakwazi ukwengeza ulethisi, ukhukhamba nezinye imifino. Ngaphezu kwalokho, ungakwazi inkezo yogurt ezingenashukela udle i-apula.

Sandwich - akusiwona idina

Awukwazi aphathe lokhu ukudla kancane ethola njengoba kwasemini. Yini kungcono ukudla emini, ngakho ingangqubuzani kusihlwa? Sidinga ukuqiniseka ukuthi bakhonze iqukethe mayelana 100-150 amagremu imifino 80-100 amagremu imikhiqizo amaprotheni (inkukhu webele, tuna noma salmon) ukufeza ukudla okunempilo.

I evamile ham noshizi sandwich, salads noma nemifino isobho - konke ongakhetha lula, abazi aqukethe okwanele izakhi. A option enhle kungaba inyama amasaladi kanye ubhontshisi noma okusanhlamvu nesinkwa, yemifino isobho, noma esincane inkukhu noma nengulube nge pasta nemifino. Ukuze ugweme ntambama izifiso amaswidi, ungakwazi uphuze ezingenashukela Mint itiye, okuyinto uzohlanza nolwanga lwakho.

kwakusihlwa

kwakusihlwa enempilo kungaba lelula nobe lelukhuni. Baningi izibonelo: meatballs turkey nge imifino steamed kanye weparmesan, eyosiwe inkukhu ngoba irayisi elinsundu, izithelo yogurt elimnandi. Iyiphi indlela engcono kukhona eyodla ngokudla ukudla okunempilo? Ukwenza kube lula, qiniseka ukuthi ugcina umbhalo kuleli isitokwe ekhishini ukudla okunempilo.

Kusihlwa nawe ungadla eyosiwe inkukhu, imifino ethosiwe ezifana pepper obomvu, ubhontshisi oluhlaza kanye anyanisi. Kungenzeka ukwengeza enye isipuni samafutha yemifino kanye soy sauce sodium encane futhi wondla kokuncinyane irayisi elinsundu. Lokhu kwakusihlwa-kilojoule amaningi kuyoba kilojoule 490 kuphela.

ukudla okumnandi futhi unempilo: zokupheka

Ungafuna esihlwabusayo futhi unempilo ukudla, uma ungenawo ukulayisha ngokwabo kilojoule ezingenalutho engenamsebenzi. Nasi uhlelo isampula ukuthi yokuhlala 1600 kilojoule Okunqwabelanayo.

• Ukudla kwasekuseni. Toast ne-salmon ngibhema: 1 nocezu athosiwe ngomphefumulo kakolweni nesinkwa, 1/2 isipuni ukhilimu ushizi, 2 tincetu salmon ngibhema 1 slice obukhulu red anyanisi, amakhambi fresh. Ubude: 360 kilojoule.

• Isidlo sasemini. Beetroot isaladi nge amafutha omnqumo uLwandle Lukasawoti, Pita nezitini isinkwa. Ubude: 220 kilojoule.

• Isidlo sasemini. eyosiwe Baked yenkomo horseradish 2 wezipuni 2% ngesiGreki yogurt Xuba 1 isipuni horseradish amafutha nenyama yawo, ephekwe eziko. Phaka no ulethisi, cherry utamatisi kanye raspberries fresh. Ubude: kilojoule 300.

• itiye Ntambama. Smoothies "smoothie Tropical." Udinga 1/2 inkomishi yamanzi kakhukhunathi, 1/2 inkomishi umango eqandisiwe, 1/2 inkomishi asanda isibambo orange juice (2 izithelo), 1/2 inkomishi yogurt. Hlanganisa konke in a blender. Ubude: 210 kilojoule.

• Dinner. Spaghetti nge-pepper. Ukuze silungiselele udinga: 1 inkomishi pepper oqoshiwe, 1/2 inkomishi oqoshiwe anyanisi obomvu, 1 isipuni amafutha omnqumo, 1 inkomishi pasta okuphekwe kusukela durum ukolo. pepper Sauté kanye no-anyanisi emafutheni kuze kuze anyanisi ayevumela. Phonsani nge-pasta bese wengeza sauce ukunambitha. Ubude: 420 kilojoule. Iyiphi indlela engcono kukhona eyodla ngokudla ukudla okunempilo? Makube imifino + inyama noma imifino + carbohydrate.

Ake usibone ngeso lengqondo impilo enhle

Ngaphambi babeka isidlo on ipuleti, kubalulekile ukucabanga kufanele ibukeke kanjani isidlo ephelele. Yesilinganiso uhlukanise ipuleti lakho ngesigamu bese ugcwalisa kolunye uhlangothi izithelo nemifino. amakota amabili asele okusanhlamvu igcwaliswe namaprotheni mafutha.

Qiniseka ukuthi i-batch esilandelayo imikhiqizo yobisi (yogurt noma yogurt). Okungenani kabili ngesonto, udinga ukufaka ekudleni kwakho ubhontshisi nenhlanzi. Kodwa ukudla okunamafutha okuqinile ezifana ibhotela ushukela nosawoti kufanele kuyehla kube sezingeni eliphansi.

Kungani kusihlwa ngakho ufuna amnandi?

Ngemva kokudla ukudla nokunomsoco, njengoba umthetho, ungafuni, kodwa lokho okufanele ukwenze wagxila ehlasela for amaswidi kusihlwa? Lokhu kuchazwe kalula kusukela iphuzu bokuphila umbono. KUSEBUSUKU - ngalesi sikhathi, lapho izinga likashukela egazini lehla futhi kukhona bayakulangazelela enkulu ukudla amnandi.

Ikhambi elingcono kakhulu ukulungisa amaprotheni isidlo. Zama Shake amaprotheni noma ibha ukuthi ngokushesha ukusiza ukubuyisela okuhle phakathi esincane carbohydrate kanye amaprotheni.

Yini engcono adle phambi Amazing?

Ucwaningo lubonisa ukuthi ukudla carbohydrate phambi umzimba kusiza ukubambezela ukukhathala, kuthuthukisa ukukhuthazela kanye nokusebenza. Ngehora nengxenye ngaphambi ukuzivocavoca ungadla oatmeal, imifino, amazambane, hhayi ushokoledi kanye amabhisikidi.

Ukudla okuvamile ngaphambi ukuzivoxavoxa kungafaka izitsha ezifana:

• cottage shizi nge izithelo;
• inkukhu webele namazambane futhi broccoli;
• eyayigcwele turkey;
• omelet ne imifino.

Yini engcono adle phambi Amazing, awudingi ukupheka isikhathi eside? Lesikahle - kungcono Shake amaprotheni.