Funda mayelana nokudla kwamanzi kanye nezinyathelo zokukusebenzisa

Ukuncipha kwesisindo kuyiphupho labaningi bethu, ngoba ukukhuluphala kunemiphumela emibi eminingi ehlukene kanye nokulimala, futhi kunezindlela eziningi nokudla abantu abakutholayo, ukuze bathole umzimba ofanele kanye nesiqu esifanele.

Phakathi kwezinhlobo ezivame kakhulu zokudla ezikhathini zamuva ukudla kwamanzi, okubhekwa njengokuncika ngokuphelele ekuphuzeni uketshezi oluningi namanzi.

Izinzuzo zokudla kwamanzi

Lolu hlobo lokudla lungenye yezinhlobo ezisebenza kahle kakhulu, njengoba amanzi anezinzuzo eziningi, ngakho-ke kuyisixazululo esiphelele kulabo abafuna ukulahlekelwa isisindo esiningi ngesikhathi esifushane kakhulu, kodwa udinga ukwazi izinzuzo. lokho kukwenza wamukele lokhu kudla:

• Inikeza umuzwa wokusutha ngoba igcwalisa isisu futhi igcwalise isikhala, ngaleyo ndlela ingafuni ukudla inani eliphezulu lokudla isikhathi eside.
• Ikhipha ubuthi emzimbeni futhi ingase yenze umuntu azizwe enomdlandla futhi enomdlandla phakathi nesikhathi sokudla.
• Isiza ekususeni amafutha anqwabelene esiswini, ezinqeni nasezindaweni zesifuba, futhi iphinde isebenze ukudiliza nokuncibilikisa amafutha ngokushesha.
• Ithambisa isikhumba, ikakhulukazi esimweni sokulahlekelwa uketshezi oluningi, lapho itholakala ekudleni, ngakho isikhumba silahlekelwa ukusha, njengoba amanzi enza kubonakale kugqamile.
• Inendima ephumelelayo ekuthuthukiseni inqubo yokugaya futhi isuse umzimba wokuqunjelwa, futhi yilokhu okudlala indima enkulu ekulahlekelweni kwamaphesenti aphezulu esisindo esiqoqwe ezindaweni ezahlukene.

Izinyathelo zokudla kwamanzi masonto onke

Uma ufuna ukusebenzisa ukudla kwamasonto onke okuncike ekuphuzeni kwamanzi, kufanele kube nezinyathelo ezithile okufanele zilandelwe ukuze uthole imiphumela ephumelelayo nesheshayo yokunciphisa umzimba, futhi uhlelo lumi kanje:

irejimeni yosuku lokuqala

• Ingilazi eyodwa yamanzi afudumele ithathwa, kodwa kucatshangelwa ukuthi isesiswini esingenalutho ngokushesha ngemva kokuvuka.
• Ngemva kwehora, ingxenye eyodwa ye-toast, ehloselwe ukudla, ithathwa namaqanda amabili, okungcono abilisiwe.
• Ngaphambi kwesikhathi sesidlo sasemini, kuthathwa izinkomishi ezimbili zamanzi, okungcono afudumele, namaconsi athile kalamula, njengoba kunikeza umuzwa wokulahlekelwa ukudla.
• Ngokuqondene nesidlo sasemini, kufanele udle ingxenye eyodwa kuphela yenyama, kungakhathaliseki ukuthi iyosiwe noma ibilisiwe, ukuze ingabi namanoni, futhi ungadla ucezu lwesinkwa esithosiwe eduze kwayo, ngaphezu kwepuleti lemifino ebilisiwe.
• Ihora ngemva kokudla kwangaphambilini, isithelo esisodwa siyathathwa, okungcono ama-apula noma amawolintshi, nengilazi eyodwa yamanzi.
• Ngokuqondene nesidlo sakusihlwa, kuyoba inkomishi yejusi yesithelo sewolintshi noma iphakheji elilodwa le-yogurt engenawo amafutha asuswe ubuso kanye nesipuni se-oatmeal noma isinamoni kuso, ngokwesifiso sakho, njengoba ungenza ngaphandle kwalokho, kodwa amakhambi. sebenza ukuze uzizwe ugcwele.

Uhlelo losuku lwesibili

• Ngokushesha ngemva kokuvuka, thatha ingilazi enkulu yamanzi afudumele futhi wengeze iconsi elilodwa kuya kwamabili ejusi kalamula entsha.
• Ngemva kwamahora amabili edlule kusukela esikhathini esedlule, kuthathwa inkomishi yamanzi afudumele, futhi ungakwazi ukwengeza ijusi kalamula kuwo.
• Ngehora lesibili ntambama kulungiswa ucezu noma ucezu lwesinkwa esinamaqanda amabili abilisiwe, futhi eduze kwalo kunenkomishi eyodwa yetiye okufakwa kuyo ubisi lwe-skim ngaphandle kokufaka ushukela, kodwa ucezu lukashukela oludliwayo. kwengezwe uma uthanda.
• Ngemuva kwamahora amathathu, kuphela ingxenye yesine yezinkukhu zezinkukhu ezidliwayo, kucatshangelwa ukukhishwa kwesikhumba namafutha kuwo, kanye nepuleti yesaladi yemifino eluhlaza eduze kwayo.
• Isithelo esisodwa noma inkomishi eyodwa yejusi yewolintshi engenashukela, futhi uma uthanda, kufakwa ithisipuni elilodwa loju lwezinyosi.
• Ngokuqondene nesidlo sakusihlwa, inkomishi yobisi ilungiswa kuphela ngesithelo esisodwa se-orange, uphayinaphu noma i-apula, ngokusho kwesifiso sokuzikhethela.

Izidlo zosuku lwesithathu

• Esiswini esingenalutho, inkomishi eyodwa kuya kwezimbili zamanzi kufanele ithathwe, kodwa kufanele ifudumale ngaphambi kokudla.
• Cishe ngemva kwehora ngemva kokuvuka, kudliwa ucezu olulodwa lukashizi we-cottage cheese, futhi ucezu lwesinkwa esinsundu, olwaziwa ngokuthi isinkwa sokudla, kungcono ukungathoswa.
• Njengoba isikhathi sesidlo esilandelayo sisondela, kuphuzwa izinkomishi ezintathu zamanzi afudumele, futhi uma ufuna ukuthola ukunambitheka okumnandi kwawo, ungangeza kuphela isipuni soju olumhlophe.
• Isidlo sasemini ngalolu suku ukuletha isidlo sesaladi esiluhlaza esihlanganisa utamatisi, u-anyanisi namakhukhamba, futhi sinikezwa nenhlanzi eyodwa ephekwe ngendlela yokosa.
• Inkomishi yamanzi ithathwa ngemva kokufudumala, ngemva kokuba sekudlule amahora amathathu kusukela ekudleni kwangaphambili.
• Kusihlwa, izipuni ezintathu zikabhontshisi we-fava, lapho kufakwa khona ijusi kalamula omusha, noma kufakwe elinye lamaqanda abilisiwe, kanye ne-toast ensundu ihanjiswa nayo.

Izidlo zosuku lwesine

• Phuza amanzi amaningi, okungenani izinkomishi ezimbili ekuseni esiswini esingenalutho, ngaphambi kokudla kwasekuseni.
• Ukulinda ihora ngaphambi kokudla kwasekuseni, okuhlanganisa nezipuni ezine zikabhontshisi we-fava, bese wengeza ithisipuni likalamula kuwo.
• Phuza izinkomishi ezimbili zamanzi ngaphambi kwesidlo sasemini.
• Yidla izipuni ezintathu zelayisi elimhlophe kanye nezingcezu ezintathu zezinhlanzi ngemva kokuyiwosa isidlo sasemini, futhi kufanele kube nepuleti elikhulu lesaladi eluhlaza.
• Ihora ngaphambi kokuba alale, uphuza inkomishi yamanzi afudumele, abilisiwe ngaphambili, nezithelo ezimbili noma ibhokisi leyogathi enganamafutha.

Uhlelo lwezinsuku zesihlanu

• Ngokushesha ngemva kokuvuka, phuza ingilazi eyodwa yamanzi.
• Ngemuva kwalokho, kuthathwa isigamu ilitha lamanzi, kanye nesinkwa se-toast sokudla, futhi eduze kwayo ucezu lukashizi omhlophe, kungcono ukuthi ushizi ungabi namafutha ngokuphelele, futhi kuphuzwe itiye elinobisi, kodwa cha. ama-sweeteners engezwa kuwo.
• Ngaphambi kokudla ukudla okulandelayo, kuthathwa izingilazi ezine zamanzi, bese kulindwa isikhathi esanele okungenani isigamu sehora.
• Izingcezu ezintathu zenyama ziyalungiswa, kodwa ngaphansi kombandela wokuthi ziphekwe ngokuwoswa noma ukubiliswa ukuze zingabi nama-kilojoule amaningi noma amafutha, kanye nengxenye yelitha yomhluzi wenyama, kukhishwe ungqimba lwamafutha kuwo.
• Okungenani ihora ngaphambi kokulala, kuthathwa inkomishi yobisi oluncibilikisiwe, eduze kwayo kukhona ucezu lwesinkwa esinsundu sokudla kanye nezinkomishi ezimbili zamanzi, futhi iqanda elilodwa elibilisiwe lingengezwa uma lifunwa.

Izidlo zosuku lwesithupha

• Ekuseni, inkomishi eyodwa nje yengeza iconsi likalamula.
• Ngemuva kwehora, ilitha eligcwele lamanzi ngaphandle kwezithasiselo noma ezinye izithako, nezipuni ezimbili zikabhontshisi we-fava, nolamula nezinongo zengezwe kuwo, nesinkwa.
• Ngokuqondene nokudla kwaphakathi nosuku, kuhlanganisa izingcezu ezine zesibindi esosiwe, futhi eduze kwaso kunesaladi eliqukethe utamatisi, ukhukhamba, ulethisi, nezaqathi.
• Ekupheleni kosuku, kuthathwa ucezu lukashizi oqoshiwe, futhi ungathatha ijusi yanoma yiluphi uhlobo lwesithelo semvelo, kungakhathaliseki ukuthi i-orange noma i-apula.

Uhlelo lwezinsuku eziyisikhombisa

• Lolu suku lokugcina luhlukaniswa nalo lonke isonto, njengoba isidlo sasekuseni sihlanganisa izingilazi zamanzi ezintathu kuya kwezine, inqobo nje uma lisesiswini esingenalutho, kanye nocezu olulodwa lukashizi waseTurkey ongenawo amafutha ngokuphelele nethosti.
• Izinkomishi ezintathu ezengeziwe zidliwa ngaphambi kwesidlo sasemini, kodwa ngemva kokuba selifudunyeziwe, Ngalolu suku, lingafakwa ushukela ngoju olumhlophe.
• Ungadla irayisi noma i-pasta ngenani lezipuni ezintathu kuphela, nesiqephu esisodwa noma ezintathu zenhlanzi eyosiwe, nenani lemifino eqoshiwe, nesinkwa sendawo, ukuze singadluli ingxenye yesine yesinkwa.
• Ukudla kokugcina kwalolu suku kuhlanganisa izingcezu ezimbili zikashizi ngesinkwa sendawo, futhi ngokuqondene noketshezi lwalobu busuku, kuyoba yijusi yanoma yiluphi uhlobo lwesithelo, ngokusho okuthandayo.

Nisela ukudla kuphela ngaphandle kokudla

Ngokuqondene nalesi simiso, sihluke ngokuphelele ekudleni kwangaphambilini, njengoba sikuqinisekisa ukulahlekelwa kwamafutha amaningi futhi ngesikhathi esifushane, kodwa kwenza umuntu adinge ukuyeka ngokuphelele ukudla ngenkathi efaka ezinye izithako, futhi izinyathelo zayo zimi kanje:

• Umuntu uyazilungiselela ngaphambi kokuqala lesi simiso, okungenani isonto, ngokuzila ukudla usuku olugcwele.
• Phakathi nalezi zikhathi, konke ukudla kosuku kushintshaniswa namanzi, futhi ngokuqondene nosuku lonke, kuzoqukatha ukudla itiye eliluhlaza kanye nezithako zemithi.
• Usuku ngalunye olusha luqala, amazinga oketshezi akhuphuka ngaphezu kosuku lwangaphambilini.
• Uma umuntu engakwazi ukuzithiba ngokuphelele ekudleni, khona-ke kubekwa amasaladi, ukudla okunothe ngemicu yemvelo, uketshezi, nezithelo esikhundleni sokudla okunamafutha nesitashi.
• Akuvunyelwe ukudla noma yiluphi uhlobo lwamaswidi noma ukudla okunamakholori amaningi noma isitashi ukuze kuqinisekiswe impumelelo yokudla.
• Kufanele uthintane nodokotela ngaphambi kokusebenzisa lokhu kudla ngoba kungase kungafaneleki kuzo zonke izimo, futhi kwezinye izimo kungase kuholele ebuthini bamanzi.

Yiziphi izici zokuphumelela zokudla kwamanzi ekunciphiseni isisindo?

Kunezici eziningana ezihlukene ezisiza impumelelo yalolu hlobo lokudla futhi zibe nomthelela ekususeni amaphesenti aphezulu esisindo kanye namafutha anqwabelene, futhi phakathi kwalezi zici kukhona okulandelayo:

• Phuza amanzi amaningi usuku lonke, ngenani elingekho ngaphansi kwamalitha ayishumi ngosuku.Lapho isikhathi siqhubeka, kulapho kuphuzwa khona umthamo omningi, nokunye, ukunikeza umzimba umuzwa wokusutha unomphela futhi asikho isidingo sokudla.
• Ngaphambi kokuba udle noma yikuphi ukudla kwakho kokuthathu, kufanele uphuze kakhulu ngoba ine-calorie ephansi, ngakho-ke kungakhathaliseki ukuthi ikhuphuka kangakanani, ayithinti isisindo.Ngokuphambene nalokho, yenza isisu singazizwa silambile.
• Faka esikhundleni, ngangokunokwenzeka, izinhlobo ezahlukene zamajusi ngayo, ngoba iyona engcono kakhulu.
• Ukunciphisa ukudla ukudla okunothe ngamafutha namafutha ukuze uthole umphumela oyifunayo wokulahlekelwa umzimba.
• Gwema ukuphuza amanzi ane-carbonated phakathi nesikhathi sokudla, njengoba kuthathwa njengesiphuzo esicekela phansi ukudla ngoba sinamazinga aphezulu kashukela ngaphezu kwama-calories.
• Usawoti oweqile ekudleni ungenye yezinto ezonakalisa uhlelo, ngakho-ke kufanele kuthathwe ukunakekelwa ukuze kwehliswe izilinganiso nenani lalo kuzo zonke izinhlobo zokudla esizibalulile ohlelweni ukuze ukudla kusebenze kahle, futhi imiphumela ibonakale. ngemva kwesikhathi esingekho ngaphansi kwamasonto amabili.
• Ukuqhubeka nokulandela izinyathelo nokungafaki iziphuzo noma ukudla okuqukethe inqwaba yamafutha noma amafutha.
• Ukunciphisa umuntu ekukudleni phakathi nesikhathi sonke kuphakathi kwezici eziphumelelayo neziqinisekile zempumelelo.