Izinto ezitya abantu abadala ukunciphisa umzimba

Umxholo

• Imenyu yabantu abadala yokunciphisa umzimba
• Ezinye iingcebiso zokunciphisa umzimba
• Izinto abantu abadala ekufuneka zingazityi ukunciphisa umzimba
• Bona kwakho: 5 imithambo yabantu abadala ukuba bayenze ekhaya.

Ukunciphisa umzimba kunye nokufikelela kubunzima obufanelekileyo, abantu abadala kufuneka batye besempilweni kwaye ngaphandle kokubaxa, ukuphelisa ukutya okuneemveliso kunye nokuqhubekekayo, kunye nokukhetha ukutya okufana:

• Isonka esimdaka, irayisi emdaka kunye nepasta epheleleyo;
• Iinyama kunye neentlanzi ezinjengeenkukhu ezingenalusu, inyama ye-turkey, isalmon, i-sea bass, i-dorado okanye intlanzi;
• Ngokukhethekileyo zincinci iikhalori kunye neziqhamo ezingafakwanga, ezinje nge-strawberry, ivatala, i-kiwi, iapile okanye ipere.
• Iinkozo zizonke, iinkozo zengqolowa, irhasi, i-oats, amandongomane kunye nembewu;
• Imifuno kunye nemifuno;
• Ubisi olunamanzi kunye neemveliso zobisi ezinamafutha ezinje ngeshizi yeMinas okanye iyogathi engenanto.

Ukutya oku kutya rhoqo kwenza abantu abadala banciphise umzimba kwaye bafikelele kubunzima obufanelekileyo, obubalulekile ukunciphisa umngcipheko wezifo ezinje ngokubetha, uxinzelelo lwegazi, uhlobo lweswekile 2, iingxaki zentliziyo, isifo sentliziyo, umhlaza okanye i-anemia, umzekelo.

Imenyu yabantu abadala yokunciphisa umzimba

Umzekelo wemenyu yabantu abadala ukunciphisa umzimba kubandakanya:

• Isidlo sakusasa: 1 iglasi yobisi olunesihlwitha kunye nesilayi esinye sokutya okupheleleyo kunye nee-minas cheese; okanye iglasi e-1 yejusi yendalo kunye ne-2 thowusti epheleleyo enezilayi ezi-2 zeshizi yeMinas;
• Ungqinelwano: 1 iziqhamo kunye ne-2 cornstarch cookies; okanye 1 isilayi sesonka se rye; okanye ikomityi enye yeti engenaswekile kunye neziqhamo ezi-1;
• Isidlo sasemini: I-100 g yesalmon eyosiweyo ene-300 g yemifuno etyiweyo kunye nesiqhamo esi-1 sedizethi; okanye ibele lenkukhu egcadiweyo kunye nesaladi kunye ne-50 g yerayisi 1 iziqhamo zedizethi;
• Isidlo sasemini: I-50 g yesonka esingumgubo kunye nee-minas cheese kunye ne-yoghurt yendalo eyi-1; okanye isiqhamo sesmoothie;
• Isidlo sangokuhlwa: I-250 g yekrimu yemifuno eyosiweyo yenkukhu yenkukhu ene-1/2 aubergine;
• Isidlo sangokuhlwa: 1 iyogathi ecacileyo; okanye iglasi e-1 yobisi olucekethekileyo olunee-cookies ezi-2 zesitatshi.

Ukongeza kokulandela imenyu yokuncipha, kubalulekile ukusela ubuncinci i-1.5 yeelitha zamanzi ngosuku kunye nokuzilolonga. Fumanisa ukuba yeyiphi eyona mithambo ilungileyo yokuzilolonga.

Ezinye iingcebiso zokunciphisa umzimba

Ezinye iingcebiso eziphambili kubantu abadala zokunciphisa umzimba zibandakanya:

• Kuphephe ukutsiba izidlo, wenze ukutya oku-6 ngosuku;
• Nciphisa ityuwa ekudleni kwakho ukunceda ukuthintela ukugcinwa kwamanzi kunye noxinzelelo oluphezulu lwegazi ngokufaka endaweni yemifuno enamakha. Jonga indlela yokunciphisa ukusetyenziswa kwetyuwa;
• Funda ileyibhile yokutya ukuze wazi inani leswekile ekhoyo, enokuba namanye amagama anje ngesiraphu yengqolowa, imolasses, isiraphu yelayisi, ijusi yomhlanga, i-fructose, i-sucrose, i-dextrose okanye i-maltose, umzekelo. Funda ngakumbi kwi: 3 amanyathelo okunciphisa ukusetyenziswa kweswekile;
• Kulumkele iilekese ezingezizo ezendalo, ukhetha i-sweetener yeStevia eyindalo;
• Ukupheka umphunga: kuyanceda ukunciphisa umzimba kuba akukho mfuneko yokongeza ioyile, ioyile yomnquma okanye ibhotolo ukupheka. Fumana indlela yokupheka umphunga kwi: 5 izizathu ezilungileyo zokupheka umphunga.

Jonga kwakhona iingcebiso zesondlo sokunciphisa umzimba:

Izinto abantu abadala ekufuneka zingazityi ukunciphisa umzimba

Ukwehlisa umzimba, kubalulekile ukuba abantu abadala bangatyi kutya kutyebileyo kumanqatha kunye neswekile efana:

• Iilekese, iikeyiki, ipitsa, amaqebengwana;
• Amafrayi amaFrentshi, ii-cookies ezifakiwe, i-ayisikrimu;
• Ukutya okanye ukutya okulula, kunye nokutya okucwangcisiweyo kunye nokuqhubekekayo;
• Ukutya okuthosiweyo, iisoseji kunye namaqebengwana;
• Fukutya kwe-ast kunye nezinto eziswiti ezingezizo ezendalo.

Ukongeza, abantu abadala kufuneka bakuphephe ukusela utywala kunye neziselo.

Bona kwakho: 5 imithambo yabantu abadala ukuba bayenze ekhaya.