Ukuze uhlale ugcwele yonke intsasa ukutya ukutya okufanelekileyo kwasekuseni kubalulekile. Ngokwenza njalo, siya kufuna iikhalori ezimbalwa kusasa kunye nosuku, ukuvelisa ukunciphisa ubunzima emva kweeveki ezimbalwa.
Ifayibha sisondlo esiphambili. Ukwanelisa inkanuko kwaye uzinzise amanqanaba eswekile yegazi. Nazi ezinye zeengcinga ezilungileyo zokufumana iigram ezili-XNUMX zefayibha kwisidlo sakusasa:
Frutas
Ukuba ufuna eli qela lokutya libe lelinye labo banoxanduva lokusuthisa ukutya kwakho kusasa, cinga iavokhado, ibhanana kunye neapile. Ungazitya zingacacanga okanye ngesiriyelikunye nenxalenye yesmoothie okanye usikiwe kwi-toast. Amajikijolo-njengama-blueberries, i-raspberries, kunye ne-strawberry-nazo zizimvo ezilungileyo zasekuseni zinikwe ubutyebi bazo kwifayibha.
Amantongomane
Yongeza amandongomane kwizityalo eziziinkozoUmzekelo, i-oatmeal sisicwangciso-qhinga esikhulu sokuthintela inkanuko kude kube lixesha lesidlo sasemini. IiWalnuts, iicashews, iiamangile ... Uyakhetha, kodwa khumbula ukulawula inani, njengoko ziphezulu kwiikhalori.
Iinkozo
Ukutya okuziinkozo nobisi yenye yezona zinto zithandwayo xa kufikwa kwisidlo sokuqala sosuku. Ukwanelisa ngcono umdla wokutya, ukubheja kwiintlobo ze-wholegrain kunye nokuncinci okucutshungulwayo endaweni yeemveliso zeswekile eziqhelekileyo, ezineekhalori eziphezulu kodwa zincinci ixabiso lokutya.
Imbewu
I-Chia kunye nembewu yeflakisi zihlalisa kakhulu, ke kubandakanya nabo kwisidlo sakusasa yindlela elungileyo yokutya iikhalori ezimbalwa ngalo lonke usuku kwaye ngenxa yoko unciphise umzimba. Izinto eziqhelekileyo zokunyikima okucothayo kunye nee-smoothies, ezi mbewu zinokongezwa kwi-toast, iisiriyeli okanye ulungiselele isonka esenziwe ekhaya kunye nazo