Ukudla okusanhlamvu nebhanana kwasekuseni

Ukudla kwasekuseni kuyinto esiyithatha ngokungathi sína ekhaya. Ijusi lewolintshi elisha elisha kanye nenkomishi yobisi / ikhofi ehambisanayo akusoze kwantuleka etafuleni. Ngokuqondene nokuhambisana, sithanda ukwehluka ukuze singabi nesithukuthezi; sifaka ama-toast esinkwa, khekhe okuzenzela, okusanhlamvu kwazo zonke izinhlobo nezithelo.

Izinhlamvu nezithelo bakha i-tandem enhle. Okusanhlamvu okuphelele, okufana ne-muesli noma i-granola, kuyindlela enhle kithi, kuyilapho kwabancane okuza kuqala kuvamise ukuba kube ngoshokoledi, kunjalo! Kokubili kuhlangana ngokumangalisayo nobhanana nezinye izithelo, okuyisidlo sasekuseni esimnandi futhi esiphelele esigezwe ubisi.

Khumbula ukuthi ibhulakufesi kufanele lifake phakathi kuka-10 no-30% wokudla okunomsoco nsuku zonke. Ukulandela lokhu kucatshangelwa, iphrofayli ku- ukwakheka kwasekuseni Kufanele kube nokudla okunothe kuma-carbohydrate njengesinkwa, okusanhlamvu noma amakhukhi, kanye noshukela, uju noma ujamu. iprotheni elinganiselayo kanye nokudla okunamafutha (ukusikeka okubandayo, ibhotela noma imajarini ...), kanye nomthamo omuhle wokudla okunothe nge-calcium (imikhiqizo yobisi) ne-fiber, amavithamini kanye namaminerali (izithelo noma amajusi).

Izithako

Umuntu ngamunye:
1 ukuphakelwa okusanhlamvu
1 ubhanana omncane
Amagilebhisi ama-4 (asikwe phakathi)
1 ingilazi yobisi

Ukugcizelela

Hlanganisa okusanhlamvu nobhanana oqoshiwe endishini.

Nisela nge ingilazi yobisi futhi unambithe ngenkathi zisakhilimu.

Amanothi

La Kunconywe ukuphakelwa okusanhlamvu ibhulakufesi liphakathi kuka-30 no-40 amagremu.

Ungangeza futhi ubhanana ezinye izithelo: ama-strawberry, amajikijolo, i-kiwi, amagilebhisi ... lowo owathanda kakhulu.

Imininingwane engaphezulu mayelana neresiphi

Isikhathi sokulungiselela Imizuzu ye-10

Isikhathi esiphelele Imizuzu ye-5

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