Nayi Ishadi Lezokudla Labesifazane Ukunciphisa Isisindo

Amagama Amahle Kakhulu Ezingane

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Ukukhuluphala nokukhuluphala akubukeki nje kungenampilo kepha empeleni kugxile kakhulu ekuguleni nasezifweni ezahlukahlukene zempilo. Kwowesifazane, ukuhlala uphilile kuxhumene ngqo nomzimba wakhe ngaphakathi kwewindi lesisindo osifunayo futhi esinempilo ngokuya ngesisindo esijwayelekile namashadi womzimba.

Ukudla kuye kwahlotshaniswa nokulahleka kwesisindo, kepha okubaluleke kakhulu ukunciphisa ukudla ngendlela efanele. Ukuzibulala ngendlala ukuze unciphise umzimba ngeke kukuyise ndawo. Uzolahlekelwa kuphela amandla abalulekile adingwa ngumzimba wakho ekusebenzeni kwansuku zonke.

Ukudla ngokweqile kungakugulisa. Ngakho-ke kubalulekile ukuthi uthinte isazi sokudla okunempilo noma udokotela wezokudla ongakusiza ngokulungiselela ishadi lokudla elilandelayo elizokuqinisekisa ukuthi wehlise isisindo ngendlela enempilo. Funda ukuze wazi amathiphu ongawathatha ngezinkomba ezilandelayo eshadini lokudla ukuze unciphise isisindo sabantu besifazane.

Ukubuyela esimeni, ikakhulukazi uma ufake isisindo muva nje, kungaba nzima. Akekho ofisa ukuphuma esimweni futhi kungadumaza ngokuphelele ukuthola ukuthi awusalingani ezingubeni osanda kuzisebenzisa onyakeni owedlule. Ukukhetha ukudla okufanele impilo yakho kubalulekile. Ukulandela nje noma ikuphi ukudla okudliwayo ngethemba lokwehlisa isisindo kungakufakela enkingeni wena nobungqabavu bakho.

Ishadi Lokudla Kwabesifazane Ukwehlisa Isisindo

Ukuqonda okukugcina ukhuluphele, inani lokuzivocavoca elidingekayo ukushisa ama-calories amaningi, nokulawulwa kokudla konke kuyizici ezibalulekile zokwehlisa isisindo. Landela amathiphu angezansi ukuze uqonde ukuthi ungakha kanjani ishadi lokudla lokwehlisa isisindo kwabesifazane.

1. Musa Ukweqa Ukudla

Isizathu esiyinhloko sokuthi ishadi lokudla ukuze unciphise isisindo sabantu besifazane kungenzeka lingasebenzi ngempumelelo kwesinye isikhathi kulapho intokazi inquma ukweqa isidlo icabanga ukuthi ingagwema ama-calories ngale ndlela. Empeleni, ukweqa isidlo kukwenza ubulawe yindlala okungagcina kukuphoqe ukuthi ugcine usudla into engenampilo. Lokhu kuzogcina kuphazamise imigomo yakho yokwehlisa isisindo.

2. Ukudla Njalo

Ukudla ukudla ngamanani amancane kaningi futhi kaningi kuyasiza. Ungazivumeli ulambe. Zama ukudla ukudla okulula noma izithelo kaningi.

3. Ukudla Ukudla okwenziwe ekhaya

Ukupheka ekhaya kukunika inzuzo yokusebenzisa izithako ofuna ukukusiza ufune ezinye izindlela ezinempilo.

4. Gcina Ukudla Okunempilo Kusesitokisini

Qiniseka ukuthi uhlala unokudla okunempilo okugcinwe ekhaya. Lokhu kuzokusiza ngesikhathi ulambile.

5. Uhlelo Lokudla Oluphelele

Qinisekisa ukuthi ekudleni kwakho kuqukethe amaprotheni anele, amavithamini, ama-carbohydrate, namafutha amahle.

6. Sebenzisa amapuleti amancane nezitsha

Ucwaningo luye lwafakazela ukuthi ukusebenzisa amapuleti nezitsha ezincane kukusiza ukuthi udle ukudla okuncane futhi kukuvimbele ekudleni ngokweqile.

7. Gwema Izinhlelo Zokudla Zero Carb

Umzimba wethu udinga zonke izinhlobo zezakhamzimba. Izinhlelo zokudla ezinomkhawulo ngeke zikusize ukufeza izinhloso zakho zesisindo ngendlela enempilo.

Ishadi Lezokudla Ukunciphisa Isisindo Kwabesifazane

Landela uhlelo lokudla olushiwo ngezansi ukuze uqinisekise ukuthi ulahlekelwa isisindo esinempilo. Ishadi lokudla elingezansi lisakazeka ngaphezu kwamasonto ama-4.

Isonto 1

Ekuseni ekuseni:

• Yiba nesithelo esisodwa osithandayo kanye nembewu ehlanganisiwe engu-3-4 efana nefilakisi, isesame, ibhece, njll.

Ukudla kwasekuseni:

• Khetha noma iyiphi eyodwa: Isandwich ye-Paneer ene-chutney / 2 idlis ene-sambhar / akki roti / ama-omelette amaqanda ama-2 kanye nezilayi ezi-2 zobuchopho eziphelele / ama-paranthas ama-2 ahlanganisiwe emifino.

• Ingilazi eyodwa yanoma iyiphi ijusi yemifino.

Maphakathi no-ekuseni

• Khetha noma iyiphi eyodwa: amadethi ama-2 nama-walnuts ama-4 / noma isiphi isithelo samanzi kakhukhunathi owathandayo

Phambi kwesidlo sasemini

• Ipuleti elilodwa lesaladi elinokugqoka uviniga.

Isidlo sasemini

• Khetha noma iyiphi eyodwa: 2 i-multigrain rotis / isitsha esisodwa selayisi.

• Khetha noma iyiphi eyodwa: isitsha esisodwa semifino / iqanda eliqhuqiwe noma elithosiwe / elingelona i-veg.

• Indishi eyodwa yamafutha aphansi.

Maphakathi no-kusihlwa

• Khetha noma iyiphi: Ingilazi eyodwa yetiye noma ikhofi / ingilazi eyodwa yobisi lwebhotela.

Isidlo

• Khetha noma isiphi: Isithelo esisodwa ozikhethele sona / isitsha esisodwa samahlumela / ingilazi eyodwa yesiphuzo se-whey protein.

Isidlo sakusihlwa

• Isitsha esisodwa se-chicken gravy.

• Khetha noma iyiphi eyodwa: Isitsha esisodwa selayisi / 2 multigrain rotis.

• Isaladi.

• Isitsha esisodwa se-fat-fat curd / isitsha esisodwa se-dalia yemifino.

• Indishi eyodwa yesambhar.

• Isitsha esisodwa sesobho.

Thumela isidlo sakusihlwa

• Amantongomane ama-4 kuye kwayi-5 / ingilazi eyodwa yobisi olufudumele olunamafutha amancane.

Isonto 2

Ekuseni ekuseni

• 10 ml wejusi we-wheatgrass.

• ama-walnuts ama-5 kuya kwayi-6 nama-alimondi.

Ukudla kwasekuseni

• Khetha noma iyiphi eyodwa: 2 uthappam yemifino ephakathi nendawo ene-sambhar / isitsha esisodwa semifino i-dalia upma / i-2 paneer ephakathi noma i-oats dosa / isitsha esisodwa se-pongal / isitsha esisodwa se-poha.

• Ijusi eyodwa yemifino yengilazi.

Maphakathi no-ekuseni

• Khetha noma iyiphi eyodwa: Ingilazi eyodwa yamaprotheni Shake nobisi / isitsha sezithelo esihlanganisiwe / ujusi wethenda kakhukhunathi

Ngaphambi kokudla kwasemini

• Isitsha esisodwa sesobho semifino

Isidlo sasemini

• Ama-rotis ama-multigrain ama-2.

• Isigaxa esisodwa se-veg / non-veg.

• Isitsha esisodwa samapulisi abilisiwe.

• Isitsha esisodwa selayisi.

• Isitsha esisodwa semifino exubile.

• I-omelette eyodwa yeveg neqanda.

Isidlo

• Ama-khakra ama-2 asekelwe kufulawa / noma yisiphi isithelo esisodwa.

• Inkomishi eyodwa yetiye eluhlaza.

Isidlo sakusihlwa

• I-biryani yenkukhu / i-pulao yemifino.

• Isitsha esisodwa se-raita.

• Isitsha esisodwa seveg noma isaladi lenkukhu.

• Isitsha esisodwa selayisi elishubile.

• Isitsha esisodwa semxube veg sambhar.

• Isitsha esisodwa se-veg / non-veg gravy.

• Ama-rotis ama-multigrain ama-2.

• Indishi eyodwa yamapulse / curry yenhlanzi.

• I-curd yesitsha esisodwa.

Thumela isidlo sakusihlwa

• Ingilazi eyodwa ye-whey protein shake / ingilazi eyodwa yobisi olufudumele.

Isonto 3

Ekuseni ekuseni

• Ijusi yemifino eluhlaza.

• Noma yisiphi isithelo esisodwa.

Ukudla kwasekuseni

• Khetha noma iyiphi eyodwa: Isitsha esisodwa semifino poha / 2 oats odli esine-sambhar / 2 methi paranthas enamafutha aphansi / ama-uttapams ama-2 yemifino exubekile ene-veg sambhar exubekile.

Maphakathi no-ekuseni

• Noma yisiphi isithelo / amantongomane.

Ngaphambi kokudla kwasemini

• Isitsha esisodwa sesaladi lehlumela / isitsha esisodwa sesobho le-veggie elihlanganisiwe.

Isidlo sasemini

• Ama-rotis ama-multigrain ama-2.

• Isitsha esisodwa se-veg noma i-non-veg gravy.

• Isitsha esisodwa sidonsa / isitsha esisodwa irayisi elibomvu.

• Isitsha esisodwa sokuxuba i-veg sambhar.

• Isitsha esisodwa esinamafutha aphansi.

Isidlo

• Amantongomane chikki.

• Ijusi leveji exubile.

Isidlo sakusihlwa

• Isitsha esisodwa sezithelo nesaladi yokuxuba imifino.

• Ama-rotis amabili kakolweni.

• Isitsha esisodwa se-non-veg gravy / isitsha esisodwa selayisi elinsundu.

• Isitsha esisodwa samapulisi.

• Isitsha esisodwa se-curd.

Thumela isidlo sakusihlwa

• Ingilazi eyodwa ye-whey protein shake.

Isonto 4

Ekuseni ekuseni

• Ijusi le-Amla.

• Hlanganisa ama-walnuts nama-alimondi.

Ukudla kwasekuseni

• izingxenye ezi-2

• Isitsha esisodwa sama-pancake ama-curd / yemifino ephansi.

• Isitsha esisodwa se-raita.

• Irayisi le-Paneer ne-veggie.

• Isitsha esisodwa se-curd.

Maphakathi no-ekuseni

• Izithelo ezi-3 kuye kwezingu-4 ezomile / isitsha esisodwa sezithelo ezisikiwe ezintsha.

Ngaphambi kokudla kwasemini

• Isitsha esisodwa sesaladi lehlumela / isitsha esisodwa senkukhu eyosiwe.

Isidlo sasemini

• Indishi eyodwa yamabele ne-dal khichdi.

• Isitsha esisodwa semifino exubile / 2 multigrain rotis.

• Isitsha esisodwa esinga-veg gravy / iqanda eliqotshiwe.

• Ingilazi eyodwa yobisi lwebhotela.

• Isitsha esisodwa isambhar.

Isidlo

• Inkomishi eyodwa yommbila obilisiwe.

• Inkomishi eyodwa yekhofi / itiye / itiye eliluhlaza / isithelo esisodwa osithandayo.

Isidlo sakusihlwa

• Isitsha esisodwa sesaladi yemifino nembewu.

• Ama-rotis ama-multigrain ama-2.

• I-gravy / isigaxa esisodwa esingeyona imifino oyikhethayo / isitsha esisodwa selayisi elibomvu noma elibomvu.

• Isitsha esisodwa se-veg sambhar.

• Iqanda eliqhuqhiwe.

Thumela isidlo sakusihlwa

• Ingilazi eyodwa yobisi olufudumele.

Ukulandela ishadi lokudla elingenhla lokwehlisa isisindo kwabesifazane kuzoqinisekisa ukuthi uthola ukwehlisa isisindo sakho ngendlela enempilo esikhathini esingamasonto amane. Ukuzivocavoca njalo nokuhlala usebenza kuqinisekisa ukuthi umzimba wakho usesimweni futhi ulungile.

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