Ukutya ngeempelaveki

Umxholo

• Imenyu yokutya ngeempelaveki
• Amakhonkco aluncedo:

Ukutya okuphela evekini kukutya okusezantsi kwekhalori okunokwenziwa kuphela kwiintsuku ezi-2.

Kwiintsuku ezimbini awukwazi ukubuyekeza iimpazamo ezenziwe kwiveki, kodwa ngempelaveki, kuhlala kukho uxolo lwengqondo kwaye, ke ngoko, kulula ukulawula uhlaselo lwendlala olunokubangelwa luxinzelelo kwaye, ngaphezulu, ukuba une ixesha lasimahla lokwenza umthambo.

Ngalo lonke usuku kuyacetyiswa ukuba usele ulwelo oluninzi, njengamanzi okanye iti eluhlaza, umzekelo. Kule ndlela yokutya akuvumelekanga ukusela ikofu okanye iziselo ezinxilisayo.

Imenyu yokutya ngeempelaveki

Umzekelo wemenyu yokutya ngeempelaveki:

• Isidlo sakusasa: ijusi ye-apile kunye neminqathe emibini ene-yoghurt yendalo ngecephe lobusi kunye nesitya esine-melon okanye ivatala okanye ipinapple (100 g).
• Isidlo sasemini: iletisi, ispinatshi kunye netswele yesaladi enongwe ngetyuwa encinci, ioyile kunye neviniga ehamba ne-50 g yamandongomane.
• Isidlo sangokuhlwa: 500 g yeembotyi eziluhlaza eziphekiweyo kunye neepesika ezi-3 (300 g).

Yi ukutya ukunciphisa umzimba ngempelaveki ineekhalori ezimbalwa kwaye, ke, iyaboniswa kubantu abanengxaki ethile yezempilo kwaye kwezi meko ugqirha kufuneka kuboniswane naye.

Ngaphambi kokuba uqale naluphi na uhlobo lokutya, kubalulekile ukudibana nogqirha okanye isondlo ukuze ukutya kungonakalisi impilo yakho.

Amakhonkco aluncedo:

• Ukutya kwebhanana
• Amanyathelo ama-3 okunciphisa umzimba