Namuhla sithola inani elikhulu lokudla esingakulandela, ukuqala nokuyeka. Akuzona zonke izinhlobo zokudla ezifanayo, ngasinye sivumelanisa nenhloso ehlukile, noma ulahlekelwe ngamafutha asendaweni, ulahlekelwe uketshezi noma wakhe imisipha eminingi.
Okunye kokudla esifuna ukukwazi ngezansi yi- Ukudla kwezinsuku ezi-13, owaziwa nangokuthi i- Ukudla kwe-NASA, ukudla okuphansi kwekhalori lokho Kukusiza ukuthi wehle phakathi kwamakhilo ayisithupha kuya kwayishumi ezinsukwini eziyi-6.
Ezidlweni, kufanele kukhunjulwe njalo ukuthi akuzona zonke ezizosebenza ngokufanayo kubo bonke abantu, ngoba ngamunye wethu unemetabolism yakhe, ukubekezelela okwehlukile ekudleni, ezemidlalo ezinkulu nokusebenza komzimba, phakathi kokunye okuningi okuhlukile.
Kulokhu, ukudla kwezinsuku eziyi-13 kungukudla okusheshayo okusivumela ukuthi sinciphise isisindo ngempumelelo futhi kuyasigqugquzela njengoba imiphumela yokudla ibonakala kusukela ngosuku lwesithathu, ngenxa yalesi sizathu, ikuthanda kakhulu futhi isisiza ukuthi siqhubeke futhi singapheli amandla.
Bese ukhumbula
Kumele kucace ukuthi lezi zinhlobo zokudla zenzelwe imibuso yokuphahlazeka ukuze umzimba uqale ukushisa amanoni amaningi kunokujwayelekile, kuyizidlo zokushayisa ukulungiselela umzimba ukuze uthole ukudla okulawulwayo nokuhlala isikhathi eside.
Lokhu kudla akufanele yeqe izinsuku eziyi-13 futhi akufanele iphindwe ngesikhathi. Kwavela embusweni owenziwa osomkhathi ngoba kwakungukudla ababekwenza ngenkathi belungiselela ngokomzimba ohambweni oluya emkhathini.
Lapho silungiselela ukwenza ukudla kwalolu hlobo kufanele cacisa ngenhloso futhi uhlale njaloUma singakhathazekile futhi singakulungele ngokwengqondo, akudingeki ukuthi siphikelele noma siziphoqe.
Ukudla kosuku lwe-13
Ukudla kwezinsuku eziyi-13 siqukethe ukudla kathathu ngosuku, okungukuthi, ibhulakufesi, isidlo sasemini nedina. Ukudla okusele, isidlo sasemini sasemini nensika yokudla okulula kuzoba nokugcotshwa, itiye noma ikhofi elimnyama, ngaphandle koshukela noma ubisi, kunganambitheka ngoshukela wemvelo kuphela.
Ukudla kukodwa kuqinile, khona-ke sizokutshela yiziphi izincomo okufanele zilandelwe:
- Ungakhohlwa ukuthi hydration, kufanele uphuze ubuncane be- 2 amalitha amanzi ngosuku.
- Akuvunyelwe ukudla ushukela nezinhlobonhlobo zawo, ama-jelly beans, ushokoledi, amakhekhe, njll.
- Amasoso ezimboni awakwazi ukudliwa.
- Izipuni ezimbili zikawoyela extra virgin nsuku zonke.
- Kufanele uhlanganise indlela yokudla ne- ukuzivocavoca umzimba.
- Uviniga ofanele ngoka i-apula noma i-apula cider.
- Akufanele weqe izinsuku eziyi-13 zokudla ngoba ungabeka engcupheni yokushoda kwegazi kanye nokungondleki.
- Gwema amafutha we-trans.
- Abakwazi ukudakwa iziphuzo ezinekhabhoni ngisho ngaphandle koshukela ongeziwe noma iziphuzo ezidakayo.
Kuyinto ephansi kakhulu yekhalori yokudla phakathi 500 no-700 kcal ngosuku esikudlayo, okuyinselelo enkulu kulabo abazama ukukufeza, yize ukunciphisa umzimba kudume kabi. Khumbula ukuthi ukudla komuntu omdala cishe kungama-2.200 kcal ngosuku.
Njengakho konke ukudla udinga ukwazi yonke imithetho ukukwazi ukuyilandela kahle nokufeza inhloso.
Ngakho-ke kufanele silandele izincomo ezishiwo ngenhla bese sizama ukuhambisana nazo ngalezo zinsuku eziyi-13 zokwehlisa isisindo ngokuqhubekayo.
Imenyu okufanele ilandelwe izinsuku eziyi-13
Okulandelayo sikutshela ukuthi imenyu yalokhu kudla ikuphi ukuze wazi ukuthi hlobo luni lokudla oluphathwayo nokuthi kufanele lusetshenziswe kanjani.
Desayuno
Izidlo zasekuseni zizoshintsha, Ungadla itiye, ukumnika noma ikhofi wedwa ngaphandle kokunambitheka nocezu lwe isinkwa esiphelele. Uma ngolunye usuku udla ucezu lwesinkwa sasekuseni ngosuku olulandelayo alunakusetshenziswa.
Isidlakela
Ukudla okulula kungasuselwa kuziphuzo kuphela, ama-herbal teas, ikhofi emnyama, noma ama-teas angenashukela, ubumnandi nje bemvelo obungafaki amakhalori.
Ukudla
Ngezansi sikunikeza ifayela le- ukudla ongakwenza phakathi kwamasonto amabili wokudla.
- Amaqanda abilisiwe ama-2, ipuleti lesipinashi eluhlaza noma i-steamed.
- I-150 gram yenkukhu eyosiwe noma i-turkey ngaphandle kukawoyela, utamatisi nesaladi isaladi, ucezu lwesithelo sonyaka.
- Ama-omelette amaqanda amabili ne-pea isaladi notamatisi.
- Izaqathe ezigayiwe, iqanda elibiliswe kanzima, noshizi onamafutha aphansi weGruyère.
- Inkukhu eyosiwe engenawo uwoyela notamatisi nge-oregano.
- I-Turkey isifuba nemifino eshubile nesaladi lezithelo.
- I-tuna taco enokhilimu wethanga.
- Isobho semifino nesaladi yemifino entsha.
Cena
Ekugcineni, sikutshela ukuthi bangaba yini amadina azolandelwa:
- I-150 gram yenyama eyosiwe nesaladi yama-lettuce ahlukahlukene ane-apula cider uviniga.
- I-150 gram ye-ham ephekiwe nesaladi ye-ulethisi.
- Isaladi lezithelo elingenashukela kanye ne-yoghurt enesikimu.
- Isaladi eluhlaza ngamagremu ayi-150 enyama eyosiwe egobile.
- Amaqanda ama-2 abilisiwe kanye nesanqante egayiwe.
- Inkukhu eyosiwe engenasikhumba nesaladi eluhlaza.
- Umhluzi ochaziwe onengxenye yesipinashi noma i-chard.
- Izinhlanzi ezimhlophe ezibhakiwe kanye nesaladi ehlukahlukene ye-ulethisi.
Ungashintshanisa izitsha zedina ngesidlo sasemini futhi okuphambene nalokho, kufanele nje sinake ukungaphindi amaqembu afanayo okudla. Khetha okuthandayo kakhulu ukuze ulwanga lwakho lungabi nesithukuthezi futhi ungaqhubeka izinsuku eziyi-13 zilandelana.
Ukuze umphumela wokudla ube mkhulu, okulungile ukwenza usuku lokukhipha uketshezi olususelwa kuketshezi ngosuku olwandulela ukuqala kokudla, ngakho umzimba uzolungiselela ukuncipha.
Ukugwema umthelela owesabekayo we-rebound, uma kuphela izinsuku eziyi-13, ukudla okulawulwayo kufanele kugcinwe ku isisekelo sezithelo, imifino, amaprotheni, ama-carbohydrate aphansi kanye namafutha anempilo ukuze umzimba ungatholi amafutha ngokushesha.
Ngokufanelekile, ukulandela lokhu kudla kugadwe nguchwepheshe kusukela ngosuku lokuqala, izazi zokudla okunempilo zizoseluleka kangcono ngamaqembu okudla esingawadla nokuthi singawugwema kanjani umphumela obuyile.