12 ukudla okulula okunempilo kwabesifazane abakhulelwe

12 ukudla okulula okunempilo kwabesifazane abakhulelwe

Owesifazane okhulelwe Kufanele unakekele isimo sakho nokudla. Ziningi izindlela ongakhetha kuzo ukuze ube nokudla okunempilo, kodwa okungaba kubi kakhulu amahora okudla okulula. Kufanele uzame ukuklama uhlu lwalokho kudla okudingekayo futhi uzodinga kuphela ukubheka lokhu 12 ukudla okulula okunempilo kwabesifazane abakhulelwe.

Kuningi ukudla okungadlula ezandleni zethu futhi okuningi kwakho kakade kuthathwa njengokuyingozi, ikakhulukazi ukudla okugayiwe. IHhovisi Lokuvinjelwa Kwezifo kanye Nokuthuthukiswa Kwezempilo liyeluleka ukuthi kuphuzwe ukudla okulula okuqukethe ukudla. ngokusanhlamvu noma imbewu, izithelo, imifino kanye neyogathi engenashukela.

12 ukudla okulula okunempilo kwabesifazane abakhulelwe

Kubalulekile ukwazi ukudla kwethu. Ukudla okungcono kakhulu yilokhu okuvela ukudla okungacutshungulwanga, okungukuthi, lezo ezivela ngokuqondile emvelweni. Kwabesifazane ukhulelwe, kungcono ukuthatha ukudla okuqeda isicanucanu, njengesinkwa esithosiwe, okusanhlamvu okomile noma amakhekhe athosiwe. Kubalulekile ukwazi ukuthi owesifazane okhulelwe angakwazi ukunikeza okwengeziwe Ama-calories angu-340 ekudleni kwakho, ngisho nama-calories angu-450 ku-trimester yakho yokugcina. Kunoma ikuphi, owesifazane ngamunye angase abe nesidingo esihlukile. Sizobhekana nokudla okulula okungu-12 okungafakwa ekudleni, okunovithamini nokudla okunekhalori okungavunyelwa ngaphandle kokweqa imikhawulo:

Imikhiqizo yobisi

Lokhu kudla okuphezulu kungenye yezinto ezibalulekile ngesikhathi sokukhulelwa kowesifazane. Kubalulekile ukunciphisa ukusetshenziswa koshukela, uma kungenzeka, uwususe futhi ubeke esikhundleni semvelo, hhayi okufakelwayo, ama-sweeteners. Ngokwesibonelo, ungathatha inkomishi yeyogathi yamaGreki engenalutho, nenkomishi yemango edayisiwe kanye nesipuni sembewu yefilakisi.

Amathiphu: Ungashintsha umango nge-kiwi, ngoba lesi sithelo siqukethe i-fiber eningi. Enye inketho ukusebenzisa i-cottage shizi enamafutha aphansi, enohlobo oluthile lwesithelo njengeplamu.

12 ukudla okulula okunempilo kwabesifazane abakhulelwe

Imifino ezintini

Imifino eluhlaza ingenye yokudla okulula okunempilo. Kunabantu abakubekezelela kahle kakhulu abanye bakuthola kunzima. Ukuze ubenze babekezeleleke kakhulu, zama ukuwasakaza nge-hummus noma uhlobo oluthile lukakhilimu we-vegan noma ushizi okhilimu onamafutha aphansi noma ofakwe imifino.

Izithelo

Izithelo ziyindlela enhle ngoba zinempilo kakhulu. Uma zisesikhathini sonyaka zingaba mnandi futhi zibe mnandi. Zingalungiswa ngalezi zinketho ezimbili esiziphakamisayo, ukuze usike esiqandisini futhi uhlale useduze. Isibonelo: ungayisika njengesaladi lesithelo, nohlobo oluthile lwesisekelo sejusi.

Noma ungenza amajusi emvelo futhi uwagcine esiqandisini, ungakhathazeki ngoba azilahlekelwa umsoco wazo. Ungenza futhi izithelo ze-smoothies, lapho sizofaka khona ubisi lwanoma yiluphi uhlobo, kungakhathaliseki ukuthi isilwane noma imifino. Uma ungakwazi ukugwema ushukela, okungcono nakakhulu.

Izithelo ezomile

Amantongomane nawo ayindlela enempilo kakhulu. Ziyimbewu futhi ingenye yokudla okunempilo kakhulu okukhona ekudleni kwethu, lapho sihlanganisa khona okusanhlamvu nelayisi. Zine-drawback encane, ukuthi ziphezulu kakhulu ngama-kilojoule futhi zimnandi, ngakho-ke kuhle ukuthi uthathe nje idlanzana lamantongomane, kungakhathaliseki ukuthi aluhlaza noma agazingiwe, futhi uma engafakwanga usawoti, angcono kakhulu.

Amazambane abhakiwe

Uyawathanda amazambane? Siyazi ukuthi ingesinye seziphuzo ezikhanga kakhulu, kodwa, nokho, Banikeza ama-calories amaningi ngoba ahlala ekhonzwa ethosiwe. Zingenziwa ekhaya kubhakiwe, ezinempilo kakhudlwana. Zisikwa zibe izingqimba ezincane kakhulu, zibekwe ethreyini elilayishiwe futhi zifakwe izinongo. Ilungile!


12 ukudla okulula okunempilo kwabesifazane abakhulelwe

Okusanhlamvu okuphelele

Izinhlamvu eziphelele nazo zikhethekile, zicebile ku-folic acid, i-fiber kanti ezinye zengezwe ngamavithamini. Zingahambisana nobisi oluncibilikisiwe noma uhlobo oluthile lwejusi noma iyogathi. Ungakhetha futhi ukuthatha lezi zinhlamvu eziphelele njengamabha wamandla.

i-avocado toast

Ukwatapheya okunye ukudla okunomsoco kanye nokukodwa okunempilo ekudleni kwethu. Kungcono ukuyidla iluhlaza futhi ingadliwa ku-toast kakolweni osikiwe wonke, nezingcezu zikatamatisi, ama-walnuts aqoshiwe kanye ne-drizzle encane yamafutha omnqumo. Ingase futhi ihambisane ne-ham ephekiwe noma i-turkey.

I-Guacamole

I-Guacamole ingomunye wokhilimu oyintandokazi ohambisana nama-appetizers amaningi, yakhiwe ukwatapheya, utamatisi, u-anyanisi nezinongo. Kuwukudla okunemisoco eminingi, njenge amavithamini A, C no-E, i-calcium, i-Iron ne-Potassium, futhi isiza ekwehliseni i-cholesterol embi egazini, ikwenze kube ukudla okulula kwabesifazane abakhulelwe, kuyasutha futhi kuyanciphisa ngama-kilojoule. Lungiselela le guacamole, Faka imbewu ye-avocado ngaphakathi kwekhilimu ukuze ingafaki i-oxidize, yimboze futhi uyifake esiqandisini. ngoba uma uzizwa ufuna ukuyithatha.

12 ukudla okulula okunempilo kwabesifazane abakhulelwe

Ilayisi namakhekhe ommbila

Lawa maqebelengwane elayisi nommbila asedumile futhi athengiswa ezitolo ezinkulu eziningi. Ziza ngamafomethi amaningi kanye nama-flavour, kokubili amnandi namnandi, ane amadiphu amancane kashokoledi omhlophe noma omnyama. Izithako zayo ezifana nelayisi elikhukhumele zikwenza uzizwe wanelisekile uma uthathwa, kusukela lapho uthathwa namanzi Banomphumela wokugcwalisa esiswini.

Amasemishi alula

Amasemishi awukudla okulula okudalelwe labo abancike ngakuwo ukudla okunosawoti okunosawoti kanye nokugcwalisa okwengeziwe kwasemini noma ukudla okulula. Zinempilo futhi zingapakishwa ngamavithamini. Kulokhu ungakhetha ukusebenzisa izingcezu ezimbili zesinkwa sikakolweni, namaqabunga e-ulethisi, utamatisi, izingcezu zikashizi, ukwatapheya, isoseji enempilo kanye ne-splash yamafutha omnqumo ukuze kube namanzi.

Ingabe ufuna isangweji lakho libe mnandi? Ungakhetha ukusebenzisa i-apula, ulisika libe izingcezu ezincane noma izingcezu. Bese wendlala izingcezu zesinkwa ngebhotela lamantongomane.

Amaqanda axoviwe

Amaqanda aphehliwe nawo ayinhlanganisela enhle. Ngaphezu kwalokho, ungawagcwalisa ngezithako eziningi futhi ukusuthisa indlala. Qala ngepani elihle lokuthosa elingenanduku, engeza amafutha omnqumo amahle bese ulungisa ipuleti. Faka iqanda elilodwa noma amabili bese uwashaya. Manje yilapho ungakwazi ukwengeza izinto ezilula, njengotamatisi we-Cherry noma imifino ekhanyayo, i-tuna, i-peas, i-leek ... siyifaka epanini, sixube futhi sibeke.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.