- Imifino ephekwe ngendlela ethambile, efakwe kancane (njengasezambane nezinkobe)
- Imifino (njengezithelo nezinkanyezi) ehlanganisiwe.
- Imifino egcwele (njengezimbali zasekhaya nezinkuni)
- Amasaladi afakwe kahle.
- Amazambane afutshane.
- Umbila omncane ocwiliswa ngobisi.
Kufanele nginikeze abadala ukudla okungani noma ngeke bakwazi ukudla?
Ukotshi wamakhwela, amasi, i-cream cheese, ubisi olukhanyisiwe nolomile noma yiluphi ukudla okumnandi okudinga ukubopheka okungenani noma akukho. Ezinye izinto zezilwane njengamaqanda afutshane ne-filet ye-fish ziningi zithambile futhi zithambile ukudla. Uma kuhlanzwa kahle, kungatholakala kahle ngamakhambi amnandi amnandi.
Ungangipha uhlu lwezinto ezimnandi?
- Imifino ephekwe ngendlela ethambile, efakwe kancane (njengasezambane nezinkobe)
- Imifino (njengezithelo nezinkanyezi) ehlanganisiwe.
- Imifino egcwele (njengezimbali zasekhaya nezinkuni)
- Amasaladi afakwe kahle.
- Amazambane afutshane.
- Umbila omncane ocwiliswa ngobisi.
Izinto zokudla ezinomsoco futhi kulula ukuzigwinya
- Imifino ephekwe nomsoco, esiketshwe (njengamakhathathi nesikwashu)
- Imifino (njengama-pees nesipinashi) ehlanyiswe ndawonye.
- Imifino ethosiwe (njengama-broccoli nesitini samalahle)
- Amasaladi ahlanzekile kahle.
- Amathathu wepoteto.
- Ukhukhamba lwe-sweet corn.
Yikuphi okulula ukudla kwabadala?
Amaswidi angaba yindlela enhle yokuhakela ukuthi omunye wakho othandekayo udla amakalori akwanele futhi ethola izinto zokudla ezanele nsuku zonke. Amanathi, ama-raisins, amakhathathi wekhathothi, amaslices omqungu, ichokolate emnyama neyogathi zonke zingenza amaswidi athakazelisayo aphathe izinto zokudla ezibalulekile namandla.
Ukulwa Ngokudla Okulungile Kwabadala
Yini oyadla umuntu oneminyaka engu-80?
- Amamafini weqanda lokusasa okuphila. Amathathu wezinkuni nemifino fresh noma ethosiwe. Isausage & veggie skillet. …
- Umkhathi wechikin, usipinashi namakhowe. Usuphu lobhontshisi. Isaladi elinamasi, i-avocado noma iqanda. …
- Ispageti yezitshalo eyodwa. Ukuphosa kwachikin ngezambatho zegarlic nezinkathazo ezinamathambo.
Yini okufanele yenziwe uma abadala baphela ukudla?
- Khuphula ubuningi bezinto eziphila, hhayi usayizi wephothi. Khuphula ubuningi bezinto eziphila ezidalweni abanikeza kuyo, hhayi umthamo. …
- Beka isikhathi sokudla esivamile. …
- Vumela ukudla okwabantu abaningi. …
- Yazi izici zezidakamizwa. …
- Cabangela ukusetshenziswa kwesithuthi sesifiso sokudla.
Yini okufanele yenziwe ukudla kwasebusuku okumnandi?
- Salmon. Noma kungenziwa ngokubhaka noma ngokupheka ephekeni, salmon izahlakahlaka kalula, ngakho noma ungakwazi ukugwinya kahle, ungakwazi ukuyidla.
- Rice efritiwe. Ukuze uthole imiphumela enhle, sebenzisa irayisi eliseduze kanye nezitshalo ezidaliwe ngaphambi. …
- Izitshalo ezitshiwo. …
- Spaghetti kanye nesosi yepasta. …
- Tofu. …
- Amazambane aphulukwayo. …
- Isikwashi esibhakwe.
Yini okufanele yenziwe ukudla kwamahora wesithathu abadala?
- Isuphu Yezitshalo Ezinamakhi Okwenziwe Ekuseni. Lesi suphu sezitshalo silula ukukwenza futhi sinempilo. …
- Udiphi Lwekhofi Lwe-Cauliflower Bean. …
- Omelette Yezintaba Namaqanda. …
- Amakhekhe Wezambane Aphulukwayo. …
- Quinoa Black Bean Burrito Bowls. …
- Rice efritiwe enezitshalo eziningi. …
- Isuphu Yentamatisi Eyalungiswa. …
- Saladi Yentamatisi Yebhethri noMozzarella ngeQuinoa.
Yini okufanele phekwe umuntu onezinkinga zokugugusa?
Zama izithelo ezikhiqizwe kanye nezithelo ezimenywe. Izithelo noma izitshalo ezinamakhakha amathuna noma izinhlamvu ezinjengama-pears, nectarines, ama-apple, ama-cherry, ama-apricots, ama-tomato, ama-peas, ama-corn, ama-blackberries, ama-raspberries. Zama izithelo ezimanzi, ezikhiqizwe noma ezihluziwe futhi izithelo ezimenywe ezidonsiwe.
Yini ezinye izitsha ezishisayo ezimanzi?
I-Oatmeal noma i-cream of wheat. I-cream noma amasuphu apurwe. Amaqanda amanxeba ashisayo. I-Cottage cheese kanye nezinye izinkomishi ezimanzi.
Yini ukudla okumanzi okune-protein eningi?
Ibisi, ukhilimu, kanye nezinqubo zeyogathi (njenge-Greek yogurt) zivela eziningi izinhlobo zokudla okumanzi. I-Dairy inikeza amaprotheni okudla okuphawulekayo kanye nezivitamin ezingaphezu kwezinto ezingokomzimba ezidingwa abadala.
Yini isinkwa esinempilo esimanzi?
Imifino: izinkobe ezimenywe ezimanzi, izinhlamvu ezimenywe, isipinashi okuphekwe okukhishwe, izikhwini ezimenywe ngaphandle kwezinhlamvu, izimbali zebroccoli ezimenywe kahle, njll. Izithelo: ama-apple amanxeba noma i-applesauce, ama-banana, i-avocado, ama-peaches aphelele, ama-pears amanxeba, izithelo ezihluziwe, njll. Amaqanda: amaqanda amanxeba noma amaqanda omhlophe, i-egg salad.
Yini isidlo sasekuseni esihle kakhulu kubantu abadala?
- I-Oatmeal eneziphuzo kanye nezithelo noma izinhlamvu.
- I-omelet yezitshalo ngekhanda le-toast elinamakhowe anguqulo.
- I-whole-grain bagel ene-avocado kanye nama-cherry tomatoes.
- Isimudisi esine-spinach, isithelo kanye neyogathi.
- Amaqanda amahhavu ngekhanda lezithelo.
Ngingayondla yini umama wami ogugile?
Amacwaninga ambalwa okulandela angaba ukunikeza izinhlobo zokudla ezinamaprotheni nangezinkampani ezinkulu. Ukudla okunamaprotheni kungasiza ukunciphisa ukulahleka kwamathambo kanye nokuvikela umndeni wakho ogugile ukuba abe namandla, futhi kungatholakala ngokulungele ukuqanjwa ngokuthi kungezinyosi, i-Greek yogurt, i-avocado enyobisiwe, amaqanda, inhlanzi yethuna, noma ngisho iphawuda yamaprotheni eyongezwa kumasimudhi noma kujusi.