Ukwenza kanjani ukudla kwekati

Amantshontsho ezinyane asanda kuzalwa kufanele ondiswe ngobisi kuphela, uma kungenzeka kukamama, noma kungenjalo esizokuthola ukuthengiswa ezitolo zezilwane nasemitholampilo yezilwane. Kepha ngemuva kwamasonto amane okuqala, kubalulekile ukuthi sikujwayeze ukudla okuqinile okuthambile, njengephalishi.

Uma ufuna ukwazi kanjani ukulungiselela ikati ukudla igxathu negxathuNgizokuchazela ngezansi 🙂.

Ungadliwa

Ngokuphakelwa kwamazinyane

Izithako

• 1 inkomishi esezingeni eliphakeme yokudla kwengane (akukho okusanhlamvu noma okwenziwe ngemikhiqizo)
• 1 inkomishi yobisi lekati efudumele yengane efudumele

Isinyathelo ngesinyathelo

Uma sesinakho konke kuzoba isikhathi sokulandela lesi sinyathelo ngesinyathelo:

1. Into yokuqala esizoyenza ukufudumeza ubisi endaweni yokugeza amanzi.
2. Ngemuva kwalokho siyithela phezu kokuphakelayo okuqinile.
3. Okulandelayo, sizokuvumela ukuthi kuphumule imizuzu embalwa, okudingekayo ukuze okuphakelayo kuthambe.
4. Ngemuva kwalokho, sihlanganisa ingxube size sithole iphalishi.
5. Ekugcineni, sikunikeza ubomvu ekamelweni lokushisa noma kufudumele kancane.

Nge-turkey noma inkukhu

Izithako

• I-150g yeturkey noma isifuba senkukhu
• Amanzi anele okubilisa inyama

Isinyathelo ngesinyathelo

Ingabe okulandelayo:

1. Into yokuqala okufanele uyenze ukuletha isifuba emathunjini.
2. Kamuva, uma selithambile, liyasuswa ebhodweni bese likhonjiswa lize lenze iphalishi.
3. Ekugcineni, siyinikeza izinyane lekati ngokushesha nje lapho selipholile.

Kufanele udle kangaki?

Ikati lisesigabeni sokukhula esigcwele, ngaphezu kwenyanga eyodwa ubudala selivele liqala ukuzungeza indlu (kuhle, kungcono uzame ukuhamba 🙂) futhi udlale. Kukho konke lokho, uzodinga ukudla ngokulingana njalo.

Ngokwesipiliyoni, okuhle ukuthi unikeze ukudla okuyizinsuku ezi-4 kuye kwayi-6 bese umyeka adle aze asuthe. Abanye bathi kufanele futhi idle ebusuku, kepha angikwenzanga ngesizathu esilula ukuthi ikati lami uSasha, okunguyena engimkhulise kusukela ngisemncane, lalile ebusuku ukuthi kwakumnandi ukumbona. Ukulala kubalulekile futhi ukuze uboya bukhule bunempilo, akumele sikukhohlwe. Vele, kubaluleke kakhulu, ukuthi uma ecela ukudla kanye / noma uma egula, simnikeze.

Ingabe Amakati Angayidla I-Oatmeal?

Ukulandela isihloko esikhulu esisikhathazayo, okungukuthi, ukusetshenziswa kwephuthu emakati nokuthi uzolilungiselela kanjani, sizokutshela isigaba lapho abanikazi abaningi benokungabaza ukuthi ngabe kunjalo ngempela noma cha. Sizokhuluma ngokuthi amakati angadla uphuthu noma cha.

Ingabe Amakati Angayidla I-Oatmeal?

Eminye imibuzo ikhathaza abanikazi bekati:

•  Ngingakwazi ukunikeza ikati oatmeal yami?
• Ungaba Nengakanani i-Oatmeal?
• Uma i-oats inikezela zonke lezi zinzuzo kubantu, ingabe amakati nawo angathola izinzuzo ezifanayo?
• Ikati Lami Kufanele Likudle Kangaki Oatmeal?
• Yiluphi uhlobo oluhle kakhulu lwe-oatmeal yamakati?

Ngezansi kunezinye izimpendulo zale mibuzo:

Ingabe kufanele ngondle ikati oatmeal yami?

Eqinisweni, kuliqiniso ukuthi ungondla ikati oatmeal yakho, kodwa ngamanani amancane. Amakati anesidingo sokudla okunomsoco esihlukile kunabantu futhi angakwazi ukuthambekela ekuzweleni kwesisu. Futhi banendlela ehlukile yokugaya ukudla uma iqhathaniswa neyethu.

Ikati Lingabekezelela Kangakanani Oatmeal?

Ukudla kwamakati kuqukethe amaprotheni. Ama-oats empeleni aphezulu kuma-carbohydrate futhi aphansi kakhulu amaprotheni. Ngakho-ke, ayihlinzeki ngezidingo ezidingekayo zokudla okunempilo. Noma kunjalo, ingasetshenziswa njengenye indlela yokudla yesibili yekati. Okufanelekile, kufanele zisetshenziswe njengokuphatha amakati.

Iphalishi le-oatmeal lamakati

Amakati awabekezelelani ne-lactose. Abakwazi ukudla i-oatmeal elilungiselelwe nge ubisi. Cishe uyazibuza ukuthi ungayipheka kanjani i-oatmeal yamakati. Musa ukwenza iphalishi le-oatmeal ngobisi. Amanzi angaba indawo emangalisayo. Ukuzenza, engeza amanzi amancane ukuze unciphise ubhontshisi kancane.

Hlanganisa lokhu nokudla kwekati elimanzi ojwayele ukukuphakela. Lokhu kwenza kube lula ukuthi ikati lihlafune, ligwinye futhi ligaye ukudla. Kuyasiza nokwethula ikati izakhamzimba kancane kancane. Izindlela zokupheka ezenziwe ekhaya zokudla kwekati elimanzi zingatholakala ku-inthanethi. Ziyindlela engabizi kakhulu yokwehlisa izindleko zokudla kwekati. Faka usawoti omncane. Amakati anokululama okuphansi kwamazinga kasawoti. Qaphela amazinga kasawoti ukugwema ukufaka ikati lakho ubuthi.

Izinzuzo zomsoco we-oatmeal wamakati

I-oatmeal inezinzuzo ezahlukahlukene:

• Kuyinto a umthombo wensimbi. Lokhu kufaneleka kahle komsebenzi we-enzyme. Insimbi iyadingeka ukwenza igazi. Ngaphandle kwensimbi, ikati lakho kungenzeka lihlaselwe yi-anemia.
• Kuqukethe i-calcium nevithamini b6. I-calcium iyadingeka ekwakheni amathambo, ikakhulukazi kuma-kittens. Kuyasiza futhi nokuqinisekisa ukuthi izinzwa nemisipha kuyadidiyelwa futhi kusebenza kahle. Umzimba udinga uvithamini b6 ukudiliza amaprotheni abe ama-amino acid.
• Oats futhi iqukethe imanganizi nenqwaba yefayibha. I-Fiber isiza ukusula izinkinga zokugaya ukudla. Lokhu kusiza ukugcina amazinga e-cholesterol ephansi. Zine-gluten ephansi futhi zisiza ukuzola umgudu wokugaya nokulawula ukuhamba kwamathumbu.
• Ama-oats isiza ukuzinzisa ama-hormone lekati lakho. Lapho ikati lilindelwe, kunokuguquguquka kwamaHormone okuholela kushintsho oluqalisiwe. I-oatmeal isiza izinto ezibushelelezi.
• Ngaphandle kokukhohlwa, ama-oats anezici eziphezulu zesisu. Kubhekwa futhi njenge-anti-inflammatory kanye ne-anti-tumor, okwenza kube ukudla kwekati okuzenzela kakhulu.

Imiphumela emibi ye-oats

I-oatmeal ayisihle ngaso sonke isikhathi. I-oatmeal ingaqukatha ushokoledi noma izintambo ezingafuneki. Lezi zithako ezimbili zinobuthi obukhulu emakati futhi zingaholela ekufeni. Ukudla kwekhalori nsuku zonke kwamakati kufika kuma-calories angama-300. I-dessert eyodwa ye-oatmeal iqukethe cishe ama-calories ayi-100. 

Lokhu kusho ukuthi kufanele uqaphele kakhulu futhi ulinganisele inani lama-calories owadlayo. Uma ngezikhathi ezithile unikeza ikati lakho ukuphatha kanye nokudla okuluhlaza, yehlisa inani kakhulu, ngoba kungenzeka lidale ukuzuza kwesisindo, okuholele ezinkingeni zempilo. Ukudla okuluhlaza okwenziwe ngekati kungaba yingozi kukati lakho. Uma ungabaza, khuluma nodokotela wezilwane wakho.

Ezinye izindlela

Kunezinye izinhlobo zokudla amakati angazidla, njenge

• Inyama yenkomo ephekiwe
• Salimoni
• I-Tuna
• Isipinashi esiphekiwe, phakathi kwabanye

Ngakho-ke amakati angadla i-oatmeal? Uma ungakwazi. Kodwa-ke, kufanele uqiniseke ukuthi i-oatmeal ilungiselelwe ngendlela efanele. Ingxenye ye-oatmeal nayo ibaluleke kakhulu.

Lokhu kungaholela ekati elinempilo noma izinkinga zempilo zekati. Kufanele ulandele lezi zinyathelo ezishiwo futhi ikati lakho lizoba nempilo enhle.

Njengoba ukwazi ukubona, amakati angaba yizilwane ezingadla iphalishi noma i-oatmeal, inqobo nje uma kulungiswa kahle futhi ngaphezu kwakho konke, inani lokudla liyabhekwa. Ungafaki ikati lakho ngokudla, ngoba noma ngabe liphilile kanjani, ungalimaza impilo yalo ngokuzuza kwesisindo futhi ungalibeka ushevu ungazi. Qaphela futhi uma unanoma yimiphi imibuzo mayelana nokondla, njalo uye kudokotela wezilwane ukuthola iseluleko ngezeluleko zokudla ezenzelwe wena zomngane wakho owesilisa.

Ngiyethemba kube usizo kuwe to.