Ukuncipha kwesisindo akuzi lula. Lezo zikhathi zokuzitika kwasebusuku kakhulu, lawo angaziwa ukuthi angowakuphi ama-pizza aqhume ushizi, ubusuku be-noodle ngezikhathi ezithile (ngaphandle uma kuyi-shitaki noma i-buckwheat), lezo zinsuku ucabangela usuku lwakho lokukopela nakuba kuwusuku lwakho lokujima, luyabonakala ekugcineni. Kodwa-ke, uma ubuka ukudla kwakho, isimiso sokufaneleka, umjikelezo wokulala, ingcindezi, ukudla, neminye imisebenzi, ungase unqobe amakhilogremu engeziwe onqenqemeni.
Imfihlo yokugcina isisindo esifanelekile ukuthi ungeqi ukudla futhi ubeke isikhathi sokudla kwakho. Ukudla izingcezwana ezihloniphekile zokudla okunothe ngamaprotheni njalo ngemva kwamahora amabili kuqinisekisa ukuthi uyasutha futhi ungalibali ukudla ukudla kwakho okulandelayo noma udle kakhulu ukudla okukhulu (njengesidlo sakusihlwa noma sasemini).
Isithombe: Unsplash
Okokuqala, ukujwayela umzimba wakho ukuze a uhlelo olusha lokudla , kufanele ulethule kancane kancane ohlelweni lwakho. Qala ngesidlo sasekuseni, bese kuba isidlo sasemini, bese kuba itiye eliphezulu bese emva kwalokho isidlo sakusihlwa. Ngale ndlela, umzimba wakho ngeke usabele ekushintsheni okungazelelwe kokudla okungase kubangele ukungakhululeki okufana nekhanda elibuhlungu, ukungagayeki kahle kokudla kanye nokuqunjelwa kwezinye izimo. Indlela ephelele iyisici esibaluleke kakhulu sokunciphisa umzimba futhi ngibeka amaklayenti ohlelweni olusha lokudla okuhlanzekile. Okokuqala, ukujwayelana kuyindlela yokucabanga kakhulu kunokuba kube umuzwa wokuncisha.
Ngokuhambisana nohlelo olusha lokudla, ngiqinisekisa ukuthi umzimba womuntu ukhipha amahomoni enjabulo engeziwe emathunjini awo ngokungenela umsebenzi wezemidlalo, ugxile ekuhleleni ukudla ukudla okujabulisayo kodwa okuhlakaniphile . Lezi izi izakhi ezibalulekile okunomthelela ekujwayezeni ingqondo nomzimba womuntu ekujwayelaneni nohlelo lokudla oludidiyelwe, kusho uPayal Kothari, isazi sokudla okunempilo kanye nomqeqeshi wezempilo wamathumbu.
Ake sibheke uhlelo lokudla lwezinsuku eziyi-7 lokunciphisa isisindo kancane kancane:
eyodwa. Usuku Lokuqala
ezimbili. Usuku Lwesibili
3. Usuku Lwesithathu
Ezine. Usuku Lwesine
5. Usuku Lwesihlanu
6. Usuku Lwesithupha
7. Usuku Lwesikhombisa
8. Imibuzo Evame Ukubuzwa: Iphendulwe nguPayal Kothari, Isazi Sokudla Okunempilo
Usuku Lokuqala
Isithombe: Unsplash
Ukudla kwasekuseni:
Lokhu kudla kufanele kube nzima kakhulu kosuku futhi kufanele kuhlanganiswe kahle ngokunomsoco.
Ungaqala ngokuhlanganisa ¾ izinkomishi zama-bran flakes, ubhanana owodwa kanye nenkomishi yobisi olungenawo amafutha endishini. Eceleni, ungaba nesitsha sezithelo okuhlanganisa okufana nokwatapheya, amawolintshi, i-apula ukukunikeza ukusutha kanye nokudla okudingekayo.
Isidlo sasemini:
Ukuze uqale, ungakhetha isemishi le-pita kakolweni omncane nge-½ upelepele ogazingiwe, isipuni esisodwa semayo, lwesinaphi, nolethisi. Ungakwazi futhi ukwengeza inyama ozikhethele noma uma ungumuntu odla imifino , ungakhetha i-tofu. Faka ama-kiwi esondweni bese udla!
Isidlo sakusihlwa:
Lokhu kudla kosuku kufanele kube ukudla okulula kunakho konke. Yidla inkukhu ebilisiwe namatamatisi amabili ufafazwe ngenkomishi ye-couscous ebilisiwe kanye ne-broccoli eshisiwe.
Isithombe: Unsplash
Usuku Lwesibili
Ukudla kwasekuseni:
Nika amandla usuku lwakho ngengilazi yokuthuthukisa. Hlanganisa amajikijolo afriziwe angu-3-4, ½ ubhanana nobisi olunamafutha aphansi kuya ngenani ojwayele ukulisebenzisa. Faka amaqabunga e-mint. Ungakwazi futhi ukwengeza amaqanda amabili abilisiwe ohlangothini Nokho, lokhu kungaba ozikhethela.
Isidlo sasemini:
Zama ukuhluka kwe-daal evamile ngokuyishintshela enkomishini yesobho semifino okuhlanganisa amathanga, utamatisi, inkukhu (uma uthanda), kanye ne-broccoli. Ukwengeza uhlelo oluthile lokukhohlisa - ungadla i-100% ye-whole-grain toast burger enemifino oyithandayo ngenkomishi yamagilebhisi e-concorde.
Isidlo sakusihlwa:
Isithombe: Shutterstock
Ungakhetha ibele lenkukhu elingenasikhumba elinesoso yokosa noma ungaba nenhlanzi eyosiwe (usebenzisa umnqumo ocindezelwe ngokubandayo noma uwoyela we-canola) egaywe ngemifino efana nobhontshisi, utamatisi kanye nebhotela elinamafutha aphansi (uyazikhethela). Engeza isipinashi ukuze uthole okuncane kokuluhlaza namaminerali ekudleni kwakho.
Usuku Lwesithathu
Isazi sokudla okunempilo kanye nomsunguli we-Eat Fit Repeat, u-Ruchi Sharma wabelana ngohlelo lokudla olunemininingwane yosuku:Ekuseni ekuseni:
Faka isipuni esisodwa se-apula cider uviniga, ijusi yenhlaba emanzini angama-750 ml bese uwaphuza esiswini esingenalutho.Ukudla kwasekuseni:
Ungaba ne-oats idli, upma, poha noma i-ragi dosa ngemifino kanye amahlumela .Isidlo sasemini:
Isitsha sesaladi esine-multigrain roti eyodwa, ½ inkomishi ebilisiwe irayisi elinsundu noma elimhlophe, imifino oyithandayo, ½ inkomishi yedaal neyogathi noma ibhotela. 
Isithombe: Shutterstock
I-snack yetiye ephezulu:
Gcina lokhu kukhanya futhi ugweme ukudla okuthosiwe. Idlanzana lama-alimondi ahlanganisiwe, ama-walnuts kanye nengxube yomzila wembewu (ifilakisi, i-chia) ibiyokwanela.
Isidlo sakusihlwa:
Kugcine kukhanyisiwe ngemifino yangaphandle eshisiwe usebenzisa amafutha okupheka angalungisiwe noma nje i-sabzi yesitayela samaNdiya esilula, isobho ne-moong dal noma i-besan cheela.
P.S:
Kubo bonke labo abathanda i-caffeine, azikho izinkomishi ezincane ezingaphezu kwezimbili zetiye noma zekhofi nganoma yisiphi isikhathi phakathi nosuku.
Usuku Lwesine
Ukudla kwasekuseni:
Isithombe: Unplash
Uma ungekho esimweni sokwenza ukudla kwasekuseni okungenayo i-gluten, ungavele wenze i-microwave indishi yama-oats apheke ngokushesha, ngobisi olunamafutha amancane kanye ne-stevia noma uju (uma ufuna kube mnandi), kanye udeshi lwesinamoni.
Isidlo sasemini:
Hlanganisa yonke imifino oyithandayo (ungakhohlwa imifino) bese wengeza inkukhu ukuze ungeze ukunambitheka. Faka ama-alimondi agayiwe, isipuni semayonnaise enamafutha amancane, nezipuni ezimbili zeyogathi yamaGreki (engafakwanga ushukela). Xuba kahle. Uma ungazizwa unelisekile okwamanje, ungadla i-apula lonke noma ibhanana.
Isidlo sakusihlwa:
Isithombe: Shutterstock
Kubo bonke abathandi bezimfanzi, ungazama lena futhi unikeze inkukhu ukuphumula kancane. Hlanganisa ama-ounces amathathu ezimfanzi nezambane elilodwa elibhakiwe, isipuni seyogathi yamaGreki (engenashukela), kanye nezinkomishi ezingaba ngu-3-4 zesipinashi esishisiwe. Voila!
Ngenkathi umatasatasa kulandela uhlelo lokudla oluqinile izinsuku eziyisikhombisa, nawu umcabango wokuthi ukulandela ukudla okuqinile kwesikhashana kuyasiza yini empilweni yakho engokomzimba nengqondo. Ezinsukwini ezimbalwa zokuqala zanoma yikuphi ukudla okweqisayo, umuntu angathola ukwehla okukhulu kwesisindo samanzi okuzobuya futhi kukuphathe ngokushesha kunokuba ucabanga. Ukuncipha kwesisindo okuqinile kungenzeka kuhlale phezu kwezinguquko zesisindo ezimangazayo. Uma ulahlekelwa isisindo ngokushesha okukhulu, uzolahlekelwa imisipha, ithambo namanzi, futhi maningi amathuba okuba uphinde ukuthole emuva ngesigamu sesikhathi, kweluleka u-Sharma.
Ukulahlekelwa kwesisindo esiphumelelayo nokuyigcina kufezwa ngokwenza izinguquko ezinhle zokuphila. Uma ufuna ukugcina isisindo esinempilo, lahlekelwa amafutha , futhi wakhe imisipha, yenza izinguquko ezingokoqobo zokuphila ngokudla okuhlakaniphile nokunyakaza okwengeziwe. Le nhlanganisela izoveza imiphumela yempilo yonke ngaphandle kokuzwa sengathi udla ukudla ngaso sonke isikhathi. Ngokwengxenye enkulu, imiphumela esiyifunayo ngeke ize ngokushesha. Kodwa ngeke bathathe isikhathi eside kangako, noma ngawe bakuthatha njengoshintsho lwendlela yokuphila esimeme.
Usuku Lwesihlanu
Ukudla kwasekuseni:
Isithombe: Shutterstock
Kugcine kulula futhi IsiNgisi. Phezulu i-muffin yesiNgisi ethosiwe nge-½ i-apula elisikiwe, noshizi onamafutha ancishisiwe. Yifake ku-microwave isigamu somzuzu. Yengeze esitokweni sakho esivamile seyogathi yamaGreki engafakiwe futhi ujabulele.
Isidlo sasemini:
Yidla inkomishi yesaladi yemifino exubile, indishi ye-lentil curry, nenkomishi eyodwa yerayisi le-methi. Uma ufisa, ungadla i-apula lonke ukuze usuthe kodwa ungabi ngaphezu kwalokho.
Isidlo sakusihlwa:
Isithombe: 123RF
Yiba ne-paneer yakho oyintandokazi noma amakhowe anesitsha semifino exutshwe sautéed okungcono (njalo) equkethe imifino, i-roti eyodwa, nezipuni ezimbili ze-chutney. Ungakwazi futhi ukuziphatha ngengilazi yebhotela.
Usuku Lwesithupha
Ukudla kwasekuseni:
Zinike ikhefu (kodwa hhayi kakhulu) ngoba yenza lolu usuku lwakho lwe-waffle! Khetha amaphesenti angu-100 kafulawa kafulawa ophelele ukuze uhlanganise i-waffle oyikhonzile. Esikhundleni sokuhamba ne-maple noma isiraphu kashokoledi, ungasakaza ithisipuni le-almond elingenashukela noma ibhotela le-peanut njengokuthandayo.
Isidlo sasemini:
Isithombe: Shutterstock
Uma uphuthelwa isiShayina sakho nje kakhulu. Ungazenzela ama-soba noodle amnandi. Ilula kodwa i-zippy, ngeke uzisole ngalokhu. Khetha ama-noodle we-buckwheat (ukulungiselela okufanayo ne-pasta), engeza i-cilantro noma i-basil yase-Thai, uma ikhona; enye i-tofu ebhakiwe noma i-tempeh, ikhukhamba elilodwa elisikiwe, i-broccoli e-blanched bese ufaka amakhowe agayiwe. Uzenzele isidlo sasemini esimnandi!
Isidlo sakusihlwa:
Yenza i-salmon chowder elula engaphansi kwemizuzu engama-30 usebenzisa u-anyanisi, u-garlic, ne-fennel. Gcoba yonke imifino bese ubilisa amazambane. Faka i-salmon nobisi lukakhukhunathi olunamafutha aphansi bese ushisa kuze kube yilapho umhluzi ushuba.
Usuku Lwesikhombisa
Ukudla kwasekuseni:
Yiba nesitsha esilula, ubisi lwe-oats olulula (i-skimmed) kanye namantongomane axutshwe ukuze uhambisane nawo.
Isidlo sasemini:
Engeza i-paneer eyenziwe ngobisi oluncibilikisiwe, isitsha sesaladi yemifino exutshwe, i-roti nesanqante - imifino yephizi eluhlaza. Uma ufisa, ungaphinda udle indishi encane yezithelo ezisikiwe ozikhethele zona.
Isidlo sakusihlwa:
Isithombe: 123RF
Ithi sawubona kuzimfanzi zakho zokudla kwasolwandle namuhla! Ama-ounces amane ezimfanzi, inkomishi yezaqathi ezishisiwe, i-broccoli eyodwa egayiwe, ingxenye yenkomishi yerayisi elinsundu, ephekiwe; izipuni ezimbili ze-teriyaki sauce kanye nesipuni sembewu yesame.
Imibuzo Evame Ukubuzwa: Iphendulwe nguPayal Kothari, Isazi Sokudla Okunempilo.
Q. Ingabe uhlelo lokudla lwezinsuku ezingu-7 luyilungele ingqondo nomzimba wakho?
KUYA. Uma uhlelo lokudla lwezinsuku eziyisi-7 lulandelwa ngendlela efanele nokunye okwengeziwe gxila kuma-carbs ahlakaniphile , amaprotheni, amafutha kanye nemicu bese kuba ukuqalisa kabusha okuhle komzimba. Uhlelo olulungisa, olubuyisela emuva futhi olulinganisela emuva isisindo sakho semisipha, likhiphe ubuthi ekoloni lakho futhi likuvuselele ezingeni lamaselula liwuhlelo oluhle lokudla lwezinsuku eziyi-7 lwempilo yakho yonke. Ngincoma kakhulu ukuthi uthintane nochwepheshe wezokudla okuhlanganisiwe nomqeqeshi wezempilo ongakwenzela lolu hlelo lokudla ngokwesidingo somzimba wakho esikhundleni sokuzama noma yiluphi uhlelo ku-google.
Q. Ukuze wehlise isisindo, yiziphi izici okufanele umuntu azicabangele ngaphambi kokushintsha uhlelo lwakhe lokudla?
Q. Yikuphi ukudla okungcono kakhulu ukudla kwasekuseni, kwasemini nakusihlwa ukuze ulahlekelwe isisindo?
Isithombe: 123RF
KUYA. Amajusi emifino, izitsha zezithelo, izitsha ze-oats ezigoqiwe, ama-moong daal chillas ane imifino isebenza ngempumelelo kakhulu isidlo sasekuseni, i-brunch nesidlo sasemini. Ukuze uthole isidlo sakusihlwa, umuntu kufanele akhethe ukuthosa imifino ethosiwe, imicu eminingi esekwe ezitshalweni, isobho, amafutha amahle, namaprotheni ahlanzekile kanye nokudla okune-carb okulinganiselwe ukuze kubonakale futhi. ukulahlekelwa isisindo okunempilo .
Funda futhi: Ukudla Okulwa Nokuvuvukala Kufanele Ukufake Ekudleni Kwakho Khona manjalo
