Yini ukupheka isidlo sasekuseni?

Iningi lethu, ngiya emsebenzini ekuseni, futhi ngezinye izikhathi, ngemva kwesikhathi, bayakhohlwa ibhulakufesi. Okuhle kakhulu, ukuphuza ikhofi kanye ukudla sinkhwa kanye namasoseji. Kuphakathi sinesikhathi mahhala, kodwa asazi ukuthi yini ukupheka ukudla kwasekuseni futhi ekugcineni ishiye elambile.

Kufanele kuqashelwe ukuthi ekuseni ngaphandle kwasekuseni kuholela Ukuwohloka ephelele emzimbeni phakathi kosuku zokusebenza. Lokhu kwenzeka ngoba glucose selinciphile, futhi njengoba abantu musa ibhulakufesi ubuyise lezi zitoko efanayo akuzona out of lutho. Bese wamangaza kokukhathala kwakhe futhi zazisola konke ku beriberi. Yebo, akukho lokhu akusona isifo ukuntuleka kwamavithamini, ukungezwani nabangane, kudingeka udle ukudla kwasekuseni ekuseni, yebo, futhi ukudla okuhle futhi unempilo, hhayi fastfoods ukuthi ziyingozi.

Ngakho-ke, sizoxoxa namuhla ngalokho ukupheka ukudla kwasekuseni esihlwabusayo futhi ewusizo.

izazi eziningi zithi kwasekuseni ephelele - cereal, ubisi, amaqanda, kanye nezithelo. Thina aphambane phansi.

Izinhlamvu iwumthombo wamandla, kusukela ikakhulukazi aqukethe ukudla okumahhadla nomoya-carbohydrate - lena, eqinisweni, ushukela.

Ubisi, amaqanda futhi avalele imikhiqizo abacebile amaprotheni, i-calcium namaminerali - ngesisekelo amathambo enempilo, amazinyo futhi isikhumba.

Izithelo - liyinqolobane amavithamini, amaminerali, micro Macro.

Kususelwa kule scheme, wenze imenyu futhi uqiniseke ukupheka ukudla kwasekuseni, ungakwazi ngokushesha futhi esihlwabusayo nge izinzuzo zezempilo esiphezulu.

1) Okusanhlamvu. Yiqiniso, kuba iphalishi. Ungqimba ongakhetha, nazi ezinye zazo.

Oatmeal. Kahle kahle, oatmeal okuphekiwe cishe imizuzu engu-20, kodwa ekuseni kukhona ngokuvamile akukho isikhathi ukulinda. Ngakho-ke, wozani grinder usizo. Beligcwele e amagremu 100 ishq, gaya upheke ubisi ngesikhathi imizuzu 5-8. Liphalishi usulungile. Inombolo ecacisiwe zokusanhlamvu kwanele servings ezimbili. Ngiyacela, kungenzeka ukulungiselela izithelo noma izithelo ezomisiwe.

Futhi iseluleko esisodwa ngaphezulu, ungathengi iphalishi ukudla okusheshayo, bavamise kukhuluma ungenayo into ewusizo, futhi basiletha zonke izinhlobo flavour kanye fillers yokufakelwa.

Nokunye okufana nokolweni. Ngokufanayo, gaya e grinder ikhofi ukuze kusheshiswe umsebenzi futhi Bilisa ubisi. Lezi okusanhlamvu kukhona ibhulakufesi ekahle kuwe nomndeni wakho nendlela accustom wena kwasemini.

2) Ubisi amaqanda. Ubisi, singakwazi usathola iphalishi, noma ifomu okumsulwa noma njengenhlangano omelet ne amaqanda. Kungcono ukupheka amaqanda ngiyocasha ambalwa, ngakho zonke izinzuzo amaqanda zingagcinwa. Futhi ungakhohlwa Ezivamile abilisiwe amaqanda, ushizi nebhotela.

Ushizi - umkhiqizo ngempela okunomsoco, it has amaningi, ubisi fat namaminerali.

Ungakhohlwa mayelana ubisi iziphuzo ezifana kefir futhi Bifilife. Le mikhiqizo kungcono esikhundleni ikhofi noma itiye. Nakuba ekuseni inkomishi yetiye oluhlaza futhi ezinhle.

Manje ngoba sewuyazi ukuthi yini ukupheka ukudla kwasekuseni izitsha ingenziwa ubisi, imikhiqizo yobisi amaqanda.

3) Izithelo. Kukhona awapheli umcabango. Umthetho main - sebenzisa kuphela nezithelo ezintsha kanye amajikijolo. Ekuseni, okuhle ukuphuza ingilazi juice izithelo (Classic - orange juice kuwo esiningi Vitamin C, kuyokunikeza ngecala lokuvukela vivacity futhi ku kusihlwa). Noma nje udle i-apula noma eliphakathi kwe.

Kungaba futhi izithelo yoghurts. Hhayi-ke, uma ukupheka ngokwakho. Uma usebenzisa i-yogurt ukuthenga - ulandele Ukwakheka, lokhu yogurt ibhalwe kuphela kusuka ubisi, ayabila nemifino, akukho stabilizers flavour kanye fillers.

Into esemqoka okufanele uyikhumbule wukuthi yingozi ayi ezempilo, ethosiwe ngibhema ukudla, ikakhulukazi njengoba akudingekile ukuze udle kahle kwasekuseni.

Yilokho mayelana njengoba kubonakala ukudla efanele (ibhulakufesi, okungenani), kulandela lesi sibonelo, uzophawula indlela yokuthuthukisa impilo yakho nesimo sengqondo ngokuphila washintsha. Futhi ungakhohlwa banakekele ibhulakufesi zakusasa kusihlwa njengoba ekuseni akudingeki isikhathi ukugijimela esitolo ngoba ubisi noma bhotela. Hlala uphilile!