Kunezinsuku lapho sisuka khona ekhaya ikhofi esandleni Futhi lokho mayelana nakho, bese siyazibuza ukuthi kungani sifika phakathi nemini ekuseni singenawo amandla kanye nendlala edla lubi. Isidlo sasekuseni esinomsoco futhi esicatshangelwe kahle siwuphethiloli odingwa umzimba wakho. ngemva kwamahora ambalwa wokuzila ukudla ngenkathi ulele, futhi kungenza umehluko esimweni sakho sengqondo, ukugxilisa ingqondo yakho, ngisho nesisindo sakho.
Lokho akusho ukuthi kufanele uhlele idili lasehhotela njalo ekuseni noma uchithe ihora lonke ekhishini. Ngokuhlela okuhle, inhlangano ethile ngobusuku bangaphambilini, kanye nezindlela zokupheka ezimbalwa ezilulaKuyenzeka udle ukudla kwasekuseni okunempilo nsuku zonke, noma ngabe ujahile. Ake sibheke ukuthi ibhulakufesi eliphelele kufanele lifake ini, yini engcono kakhulu ukukugwema, nenqwaba yemibono yangempela, emnandi nenambithekayo, yakho konke okuthandayo neminyaka.
Kungani ukudla kwasekuseni kubaluleke kangaka (nokuthi isayensi ithini)
Ebusuku, umzimba wakho uyaqhubeka nokusebenza: ukulungisa izicubu, ukulawula amahomoni, ukugcina izinga lokushisa lomzimba… konke lokho kudla amandla. Lapho uvuka, awukadli amahora ambalwa, lapho ugcina i-glucose yakho ephansi kakhulu.Futhi ukudla kwasekuseni okunokulinganisela kusiza ukubuyisela lawo mazinga ukuze ubuchopho nemisipha isebenze ngokusemandleni akho.
Ukubuyekezwa kwesayensi ngendima yesidlo sasekuseni kwezempilo kuphakamisa lokho Abantu abasabalalisa amandla abo kangcono ekuseni bavame ukuba nokulawula isisindo esingcono. kunalabo abagxilisa kakhulu ukudla kwabo esidlweni sakusihlwa, ngisho noma besebenzisa inani elifanayo lamakholori nsuku zonke. Ngaphezu kwalokho, ukudla isidlo sasekuseni esikahle kuhlotshaniswa nokusebenza kangcono kwengqondo, ukukhathala okuncane, kanye nokuthambekela okuphansi kokudla ukudla okungenakulinganisela.
Kodwa-ke, izazi zokudla ezikhona manje zifanelekela umbono owodwa obalulekile: Akuphoqelekile ukuthi udle isidlo sasekuseni ngokushesha nje lapho uvula amehlo akho uma ungalambile.Okudlayo uma unquma ukuphumula ukudla kwakho kubaluleke kakhulu kunesikhathi esiqondile. Ukweqa ukudla kwasekuseni okucutshungulwe kakhulu nokulinda kancane ukuze udle okuthile okuseqophelweni ngokuvamile kungcono kunokuthatha into yokuqala oyitholayo, elayishwe ushukela namafutha angenampilo.
Isidlo sasekuseni esinomsoco nesilinganiselayo kufanele sifake ini?
Kunokuba sikhulume ngama-calories, kubaluleke kakhulu ukucabanga ngekhwalithi yalokho esikubeka epuletini lethu. Ukudla kwasekuseni okunempilo kuvame ukukunikeza cishe u-20-25% wamandla akho nsuku zonke.Kodwa okubalulekile ukuthi lawo ma-calorie avelaphi. Inhlanganisela ewinile ihlanganisa amabhlogo wokwakha amathathu kanye nokunye okubalulekile:
- Ama-carbohydrate ayinkimbinkimbi: isinkwa se-wholemeal, oats, muesli ongenashukela, okunye okusanhlamvu okusanhlamvu, irayisi eliphekiwe noma iquinoa, amazambane noma ubhatata kwezinye izindlela zokupheka.
- amaprotheni ekhwalithi: amaqanda, iyogathi yemvelo (ikakhulukazi isiGreki noma i-kefir), ushizi omusha, ubisi noma iziphuzo eziqinisiwe, i-hummus, i-legumes, amantongomane.
- amafutha anempiloukwatapheya, uwoyela we-olive extra virgin, amantongomane namantongomaneimbewu (i-chia, i-flax, i-sesame, ithanga, i-sunflower ...).
- Izithelo nemifino: isithelo esiphelele, izithelo ezisawolintshi, amajikijolo abomvu, ubhanana, i-apula, umango, ikiwi, isipinashi, utamatisi, i-arugula, ulethisi wewundlu, isanqante, ukhukhamba…
Isiqalo esihle, esilula ukukhumbula uhlelo olujwayelekile olunconywe ochwepheshe: okusanhlamvu, okungcono okusanhlamvu, umkhiqizo wobisi kanye nokuphakelwa kwezitheloUkusuka lapho ungangeza amaprotheni engeziwe (iqanda, i-hummus, i-turkey, amantongomane…) kanye nokuthintwa kwamafutha anempilo ukuze uthole ukusutha okuhlala isikhathi eside.
Ngokuphathelene nezilinganiso, imihlahlandlela eminingi iphakamisa ukusatshalaliswa kwe-60-15-25 (ama-carbohydrate angama-60%, amaprotheni angu-15% kanye namafutha angu-25% anempilo) usuku lonke. Ukudla kwasekuseni kungenye yezidlo lapho kulula khona ukuthola leyo bhalansi.ngoba singakwazi ukuhlukanisa ngokucacile iqembu ngalinye lokudla futhi kulula ukukuhlanganisa.
Ukudla okufanele ukugweme noma ukukhawulelwe ngesikhathi sasekuseni
Izidlo zasekuseni eziningi esizibona ezikhangisweni noma ezindaweni zokudlela azinempilo neze. Inkinga ayikona ukuzitika ngobumnandi kanye ngesikhathi, kodwa kunalokho ukudla "okujwayelekile" amakhekhe, amajusi anoshukela, noma amasoseji anamafutha.Laba ngabasolwa abajwayelekile:
- Okusanhlamvu kwasekuseni okunoshukelaNgokuvamile ziqukethe inani elikhulu likashukela kanye ne-fiber encane. Ushukela wegazi uyakhuphuka manje, bese kuba nokushayisana kwamandla ngemva kwesikhashana.
- Amakhekhe ezimboni namabhisikidi okuhwebaUfulawa ocolisisiwe, amafutha agcwele noma aguquguqukayo, namathani kashukela. Okuhle kakhulu kubekelwe imicimbi ekhetheke kakhulu.
- Amajusi apakishiwe kanye namajusi "esithelo angu-100%" emakhathoniNgisho nalezo ezibonakala ziphilile ngokuvamile ziba noshukela omningi ongeziwe futhi azinawo nhlobo umcu. Isithelo sonke siyawina njalo.
- Inyama egayiwe enamafuthaAmasoseji, ubhekeni wekhwalithi ephansi, amakhaza anamafutha... ahlinzeka ngamafutha amaningi agcwele kanye nosawoti, kanye nezinzuzo ezimbalwa zomsoco.
- Iziphuzo ezinoshukela namakhofi agcwele isiraphuZinikeza ukuphakama okusheshayo kodwa ezingenazo izakhamzimba, futhi zijwayeze ulwanga lube mnandi kakhulu.
- Ikhofi nje hhayi okunyeKungase kukuvuse, kodwa Ayinikezi amandla noma imisoco edingekayo ukuze uhambe ekuseni.
Okubalulekile wukubekela le mikhiqizo izikhathi eziqondile, lapho ufuna ngempela ubumnandi, futhi uyijabulele sonke isikhathi. Inqubo yakho kufanele ihambisane nezithako ezintsha, ezicutshungulwe kancane, kanye nokugcwalisa..
Amathiphu wokuhlela ukudla kwasekuseni okunempilo lapho ungenaso isikhathi esiningi
Esinye sezithiyo ezinkulu zokuba nesidlo sasekuseni esihle yisikhathi. Phakathi kwamashawa, izingane, ukuya emsebenzini, nokuya emsebenzini, ngezinye izikhathi ukuhlala phansi ukuze uthole ukudla kwasekuseni okufanele kubonakala kuwumsebenzi ongenakwenzeka. Izindaba ezinhle ukuthi ngokuhlela okuthile, ukudla kwasekuseni kucishe kuzenzekele.:
- Hlela imenyu yakho yevikiKhetha 3-4 okukhethwa kukho kwasekuseni okuyisisekelo futhi ujikeleze (iphalishi, i-toast, iyogathi enezithelo, amaqanda, njll.). Lokhu kuzokuvimbela ekuthuthukisweni nganoma yini engaphakathi kwe-pantry.
- Lungiselela okunye kwakho ngayizolo.Shiya izithelo ezigeziwe nezisikiwe, ama-oats acwilisiwe (ama-oats asebusuku), ama-smoothies esenziwe ngomumo efrijini, namakhekhe enziwe ekhaya noma amakhekhe enziwe ngempelasonto.
- Vuka imizuzu eyi-10-15 ngaphambi kwesikhathi uma ukwaziLeso sikhathi esincane esengeziwe sokugcoba isinkwa, ukupheka iqanda, noma ukuhambisa isitsha ngokuthula Kwenza umehluko endleleni oqala ngayo usuku lwakho..
- Gcina okuyisisekelo ngaso sonke isikhathi.Ama-oats, isinkwa se-wholemeal, iyogathi yemvelo, amaqanda, izithelo zonyaka, amantongomane, nembewu. Ngalokho, ungakwazi ukuhlanganisa into ehloniphekile ngemizuzu emi-5.
- Yidla ukudla kwasekuseni ngokukhululeka, uma kungenzeka.Ukudla ngenkathi ugijima kwenza ukugaya kube kubi futhi kunciphisa umuzwa wokugcwala. Kungcono uhlale phansi, noma isikhashana, futhi unake ukudla kwakho.
- Hlukanisa isidlo sasekuseni sibe izingxenye ezimbili: ingxenye uma uvuka kanye nenye ingxenye phakathi no-sekuseni, uma isimiso sakho sikuvumela. Lokhu kuvimbela ukuphazamiseka okungahleliwe komshini. futhi uyaqhubeka nokuhlangabezana nezidingo zakho zomsoco.
Ukudla kwasekuseni okumnandi nokunempilo: i-oatmeal, iyogathi nezithelo
Uma unezinyo elimnandi, usenhlanhleni, ngoba Ungalungisa ukudla kwasekuseni okumnandi kakhulu ngaphandle kokufaka ushukela ekudleni kwakhoIsisekelo ngokuvamile ama-oats, iyogathi, izithelo namantongomane.
I-Classic oatmeal iphalishi kanye ne-gruel
I-Oatmeal, noma iphalishi, selisukile ekubeni ukudla okuthobekile laba ukudla kwasekuseni okuvelele kwabaningi. Zingenziwa ngemizuzu engu-5-10 ngezithako ezihlala zisekhaya.Udinga nje ukupheka ama-oats obisini noma ubisi olusekelwe esitshalweni (noma ngisho namanzi) phezu kokushisa okuphansi kuze kube yilapho ishubile, ivuselela ngezikhathi ezithile.
Ukuze ukhanyise isidlo ungangeza isinamoni, i-vanilla, i-orange noma i-lemon zest, i-cocoa ehlanzekile, isithelo esisha noma esiqandisiwe, amantongomane, ithisipuni lebhotela lamantongomane, imbewu ye-chia noma yefilakisi... Uma uyilungiselela ngobusuku obandulela ngenguqulo ebandayo (ama-oats ebusuku), hlanganisa ama-oat flakes nesiphuzo esikhethiwe, uyishiye efrijini futhi izobe isilungile futhi ibe nokhilimu ekuseni.
Ama-oats asebusuku: ama-oats afakwe emanzini anezinhlanganisela eziyinkulungwane
"I-Overnight oats" i-oats efakwe obisini noma iziphuzo ezitshalwe amahora ambalwa. Isilinganiso esivamile siyingxenye eyodwa ye-oats nezingxenye ezimbili zoketsheziNakuba ungayilungisa ngendlela othanda ngayo. Ngosuku olulandelayo ingxube ishubile futhi ibushelelezi, ilungele ukufakwa phezulu.
Ukusuka lapho, umcabango uthatha indawo: Izithelo eziqotshiwe (ubhanana, ama-strawberry, amajikijolo, umango…), amantongomane, igranola engenashukela, imbewu, ama-compote enziwe ekhaya, ukuthintwa kwe-cocoa noma ikhofi esheshayo… Ungasebenzisa futhi irayisi eliphekiwe elisele noma iquinoa, esikhundleni se-oats ukuze ushintshe.
I-yoghurt ne-fruit parfait
I-parfait iyisidlo sasekuseni "sesithombe somagazini" esilula ngempela. Okudingayo iyogathi ewugqinsi (uhlobo lwesiGreki) nesithelo esishaEngilazini, ezinye izingqimba ze-yogurt nezingqimba zezithelo eziqoshiwe; uma uthanda, ungangeza amanani amancane... granola, amantongomane aqoshiwe noma ama-muesli ukwengeza ukuthungwa okuqinile.
Enye inketho ephumelela kakhulu ukusebenzisa i-compote eyenziwe ekhaya ngaphandle koshukela owengeziwe Esikhundleni (noma ngaphezu) kwezithelo ezintsha. Pheka noma yisiphi isithelo esivuthiwe onaso (i-apula, ipere, iplamu, ipentshisi…) ngamanzi amancane kanye ne-flavour nesinamoni, i-vanilla, ikhasi likalamula… Kulungele ukugcinwa ezitsheni efrijini nokuhlanganisa ukudla kwasekuseni okusheshayo.
I-Chia pudding, ama-gelatins nezitsha zamandla
I-Chia pudding, ama-gelatins nezitsha zamandlaI-Chia pudding iyashesha ukulungiselela futhi idinga ukwenziwa kuphela esiqandisini. Udinga nje ukuxuba cishe izipuni ezi-3 zembewu ye-chia nengxenye yengilazi yobisi noma ubisi olusekelwe ezitshalweni.Hlanganisa kahle futhi uvumele ukuphumula amahora ambalwa. Imbewu imunca uketshezi bese ikhulula uqweqwe olushubisa ingxube, okuholela ekujuleni, ukuthungwa okukhilimu.
Ukuze wenze kube mnandi, ungaxuba isisekelo se-liquid i-cocoa ehlanzekile, izithelo ezichotshoziwe, isinamoni, i-vanilla noma ibhotela lamantongomaneNgakusasa ekuseni, uqeda ngezithelo ezintsha, amantongomane, ukhukhunathi osihliwe, noma amacompote phezulu.
Ngokufanayo, isitsha seyogathi yemvelo enezinhlamvu zokusanhlamvu (muesli, oat flakes, granola okuzenzela) namajikijolo abomvu enye inhlanganisela ewinayo. I-yogurt inikeza amaprotheni, ama-oats ahlinzeka ngama-carbohydrate ayinkimbinkimbi, futhi amajikijolo ahlinzeka ngama-antioxidants.Ngakho-ke unesidlo sasekuseni esiphelele ngomzamo omncane.
Uma uthanda ukwakheka okuthambile, enye indlela yi- i-plum puree ne-yogurt noma ama-jellies ezithelo ne-yogurt sauce, ukuxuba izithelo eziphekiwe noma ezihlanganisiwe nemikhiqizo yobisi ukuze kube nomphumela okhanyayo nogayekayo.
"Athuthukisiwe" amaqebelengwane enziwe ekhaya, amakhukhi nama-muffin
Asikho isidingo sokuyeka amakhekhe ngesidlo sasekuseni; okubalulekile ukuthi uzenza kanjani nokuthi uzidla kaningi kangakanani. Izinguqulo ezenziwe ekhaya ezinofulawa kakolweni, izithelo ezivuthiwe kanye noshukela omncane owengeziwe Ziyindlela engcono kakhulu kunamaswidi ezimboni.
Eminye imibono ethokozisayo yile Ikhekhe leyogathi yakudala elilungiselelwe ngeSonto isonto lonke, isinkwa sikabhanana esingenashukela (esisebenzisa ubhanana ovuthwe kakhulu), the ama-muffin wesanqante I-oatmeal kanye namakhukhi kabhanana angenashukela, amakhekhe e-hazelnut angenafulawa, noma amakhekhe kashokoledi asebenzisa ukwatapheya njengamafutha anempilo esikhundleni sebhotela.
Isidlo sasekuseni esimnandi nesinkwa: ithosi, amasemishi nama-arepa
Uma ukhetha ukudla okunomsoco, ukudla kwasekuseni nakho kungahluka futhi kukhange. Isinkwa sekhwalithi ye-wholemeal singumngane omkhulu uma sihlanganiswa nezithako ezithakazelisayo futhi hhayi nje ngamasoseji acutshunguliwe.
Ama-toast we-Classic kanye ne-"gourmet".
Isinkwa esinotamatisi (i-pantumaca) esigcotshwe ngamafutha omnqumo futhi, uma uthanda, i-ham noma ushizi, ingesinye sesidlo sasekuseni esivame kakhulu eSpain. Inikeza ama-carbohydrate ayinkimbinkimbi, amafutha anempilo, namaprotheni athile.Futhi uma usebenzisa isinkwa se-wholemeal, kungcono nakakhulu.
Ezinye izinhlanganisela ezisheshayo nezilinganiselayo yilezi ubhontshisi we-salmon obhemayo noshizi omusha nezingcezu eziwolintshi, ukwatapheya othosiwe notamatisi ne-basil, ukwatapheya uthosa nge-salmon ebhenywayo noma nge-asparagusi yasendle neqanda eliphekiwe, noma uthoso nge-humus nemifino egazingiwe.
Uma uzwa sengathi uzama okuthile okusha, zama ucezu lwesinkwa se-wholemeal utamatisi osikiwe, amaparele e-mozzarella amasha kanye ne-arugulaNoma isemishi elincane elinobuso obuvulekile eline-turkey, ushizi, nolethisi nge-drizzle yamafutha omnqumo. Lezi izinketho ezisheshayo ongazihlanganisa kancane ngayizolo.
Ama-Arepa, ama-quesadilla namasemishi aphelele
I-Arepas egcwele ukwatapheya nezinye izithako inketho ethokozisayo yalabo abajabulela ukudla kwasekuseni okunezinhliziyo. Angagcwaliswa ukwatapheya, ushizi omusha, inkukhu, i-turkey, noma imifino e-sauteed.…futhi zivumela izinkulungwane zezinhlobonhlobo.
Ungakwazi futhi ukulungiselela I-quesadilla yemifino enemifino ehlukahlukene kanye noshizi ophakathiNoma amasemishi esinkwa se-wholemeal noma se-rye ne-turkey, ulethisi, utamatisi, nekhukhamba. Iconsi lamafutha omnqumo lengeza ukunambitheka namafutha anempilo. Kulabo abadla ukudla kwasekuseni kude nasekhaya, isemishi lekilabhu elilinganiselayo eline-turkey noma inkukhu, imifino, nesinkwa esihle kungaba ukusindisa ukuphila.
Ukudla kwasekuseni namaqanda: amaprotheni okukugcina uhamba ekuseni yonke
Amaqanda asuke ekubeni yisitha esikhulu aze abe umngane ezinhlelweni eziningi ezinempilo. Ibhulakufesi eligcwele amaprotheni namaqanda lisiza ukugcina ukusutha kanye nokuzinzisa isifiso sokudla. amahora ambalwa.
Phakathi kwezindlela zokupheka ezilula kakhulu yi- i-omelet yesiFulentshi yakudala, amaqanda aphekiwe anamanzi, i-omelet yamakhowe, noma ithosi elineqanda eliphekiwe kanye nokwatapheyaEmizuzwini embalwa nje uba nesidlo esishisayo nesiphelele, esihle kakhulu uma uzabalaza ukufika ngesikhathi sesidlo sasemini ngaphandle kokudla ukudla okulula.
Uma ufuna okuthile okukhethekile, the Amaqanda uBenedict (noma izinguqulo zawo ezilula ezinososo omncane) Kubandakanya isinkwa, iqanda eliphehliwe ngokungemthetho, kanye nesoso ye-Hollandaise, futhi ingashintshwa ne-salmon ebhenywayo kanye nokwatapheya ngesidlo sangempelasonto. Ibhulakufesi lakudala lesiNgisi noma laseMelika nalo liyagcwala kakhulu, kodwa kungcono ukulidla ngezikhathi ezithile kuphela ngenxa yekhalori ephezulu kanye namafutha.
Omunye umqondo osebenzayo yi- ama-mini-frittatas emathinini e-muffinHlanganisa iqanda elishaywayo nemifino esele, inyama noma inhlanzi kusuka esidlweni sakusihlwa, engeza amanani amancane kashizi, ubhake noma i-microwave. Zihlala kahle esiqandisini futhi zidinga kuphela ukushisisa ngesidlo sasekuseni.
Ukudla kwasekuseni okusheshayo, "ukuhamba" ukudla kwasekuseni nama-smoothie
Kulezo zinsuku zasekuseni lapho ungenaso isikhathi, ukunyakazisa okuphelele, ama-smoothies aluhlaza namabhola wamandla Ziyisixazululo esihle inqobo nje uma zihlala zilinganisela.
I-smoothie enempilo kufanele ifake isisekelo esiwuketshezi (ubisi, isiphuzo esisekelwe esitshalweni noma amanzi), izithelo futhi, okungcono, imifino eluhlaza enamaqabunga njengesipinashi, i-kale, noma ulethisi wewundlu. Kubalulekile ukuthi ingxenye yemifino ibe nesandla esivulekile ukuze ingadluli ushukela wemvelo ovela esithelweni.
Ukuze ugcwalise kakhudlwana, engeza idlanzana lama-oats noma okunye okusanhlamvu okungafakwanga ushukela, umthombo wamaprotheni (iyogathi, ushizi we-cottage shizi, noma i-protein powder), kanye nenani elincane lamafutha anempilo njengebhotela lamantongomane noma ukwatapheya. Ngale ndlela uzoba nesidlo sasekuseni esiphelele ngendlela ewuketshezi.
I-Las Amabhola Amandla enziwe ngamantongomane, ama-oats, imbewu nezithelo ezomisiwe Zingenye inketho esebenzayo: mane uhlanganise yonke into, wenze amabhola amancane, futhi uwavumele aqine esiqandisini. Kulula ukuzithwala futhi zisebenza kahle njengesidlo sasekuseni esisheshayo noma i-snack yaphakathi no-ekuseni.
Ukudla kwasekuseni kwezingane: indlela yokugwema ukudla okugaywe kakhulu
Ekuseni nezingane ezincane kuvame ukugcwala ukugijima, izikhwama zojosaka, futhi "shesha!" Noma kunjalo, kufanelekile ukuzama ukwenza isiqiniseko sokuthi ukudla kwabo kwasekuseni akuhlali kuyisitsha esivamile sezinhlamvu ezinoshukela noma amakhukhi apakishiwe. Ngokuhleleka okuncane, kungenzeka ukunikeza ezinye izindlela zokuzenzela ezinomsoco..
Eminye imibono yile ikhekhe le-yogurt elenziwe ekhayaI-oatmeal engenashukela namakhukhi kabhanana, i-apula idilika ngamantongomane
Ngokufanelekile, kufanele babambe iqhaza kancane ekulungiseleleni ngempelasonto: Uma bebamba iqhaza ekwenzeni amaqebelengwane anempilo noma amakhukhi, bazokujabulela kakhulu ukuwadla isidlo sasekuseni.Futhi, kunjalo, ungabekela eceleni usuku oluthile lwesidlo sasekuseni sakudala njengamakhekhe anezithelo noma isinkwa esithosiwe sesiFulentshi, inqobo nje uma kungeyona inkambiso yansuku zonke.
I-indulgences yakudala: nini futhi kanjani
Ukudla okunempilo nakho kushiya indawo yokuzijabulisa. Ama-churro enziwe ekhaya, ama-pancake endabuko, i-French toast, inhlama ye-quince noshizi, noma isidlo sasekuseni esigcwele saseMelika Zingaba yingxenye yempilo enempilo uma zidliwa ngezikhathi ezithile futhi zilinganiswe nokunye ukudla.
Okubalulekile ukuthi ungaphambanisi "occasional" "njalo ngesonto". Uma uguqula isidlo sasekuseni esinekhalori ephezulu sibe isiko langeSonto elizimeleUmthelela empilweni yakho mncane; uma kuba yinjwayelo, enye indaba leyo.
Amathiphu okugcina okuthola okuningi ekudleni kwakho kwasekuseni
Wonke umuntu unezinqubo zakhe, amashejuli, nesifiso sokudla sasekuseni, ngakho-ke ayikho imodeli eyodwa ephelele. Okubalulekile ukuthi isidlo sakho sasekuseni (kungakhathaliseki ukuthi kusenesikhathi noma kamuva) siqukethe ukudla okuseqophelweni eliphezulu. futhi lokho kukuvumela ukuthi ufike esidlweni esilandelayo unamandla amahle futhi ungenayo indlala.
Kuyasiza kakhulu Shintsha izithako ukuze ugweme i-monotonyShintsha uhlobo lwesithelo, esinye isinkwa se-wholemeal nama-oats noma i-muesli, zama imikhiqizo yobisi ehlukene (ubisi, iyogathi, i-kefir, ushizi omusha), engeza imifino ku-omelets noma kuthososi... Ukuhlela, ukulungisa ingxenye yako kusengaphambili nokunakekela isethulo kwenza ukudla kwasekuseni kuyeke ukuba umsebenzi futhi kube isikhathi sakho esincane.
Ukuqala ekuseni ngokudla okumnandi, okugcwele nokunomsoco akugcini nje ukuthuthukisa ukusebenza kwakho ngokomzimba nangokwengqondo, Kuphinde kube nomthelela ezinqumweni ozozenza usuku lonke.Uma uqala ngesidlo sasekuseni esimnandi, kulula ukunamathela ekukhetheni okunempilo futhi ushiye amakhekhe, ukudla okulula, nokudla okugaywe kakhulu ngezikhathi ezikhethekile.
