Ngezinye izikhathi izinkinga zempilo noma zomlomo zizodinga ukuba ulandele ukudla okuye kwaguqulwa kuze kufike ekuthungeni nasekuhambeni. Ukudla okuhlanzekile kuphakathi kokudla okunomsoco okugcwele kanye nokudla okunomsoco okuyisithakazelo futhi kuyasiza kubantu abangakwazi ukuhlafuna ukudla ngokufanele ngenxa yokugula noma emva kwezinhlobo ezithile zokuhlinzwa.
Ukudla okuhlanzekile kufaka phakathi uketshezi nokudla okuphekiwe okuye kwahlanganiswa ekuhambeni kwe-pudding noma ukudla kwezingane, ngakho-ke ukucheka okuncane noma akukho okudingekayo.
Uma nje une-blender omuhle lokhu kudla kulula ukulandela futhi akudingeki ukuba ugobe. Ukudla okuningi okuphekwe futhi kuhlanzekile kuvunyelwe kulokhu kudla. Kodwa gwema ukudla okufana nezithelo eziluhlaza noma ezomisiwe nemifino, amaqanda, ibhotela le-peanut, i-pasta, irayisi, isinkwa esomile, amakhukhi, abacockers, ukhukhunathi, amantongomane, kanye nembewu.
Ukudla kuvunyelwe ekudleni okuhlanzekile
- Zonke iziphuzo neziphuzo (lutho lumpy)
- I-yogurt (ngaphandle kwezithelo)
- Izithelo eziphekiwe eziphekiwe
- Ibhanana elivuthiwe elihlanzekile
- Imifino ephekiwe ehlanzekile
- I-cottage ushizi
- Amabele okuphekwe njengokhilimu welayisi noma ukhilimu kakolweni
- Smooth oatmeal
- Isinkwa esingenakuncibilika senziwe ubisi namanzi
- Ukudla okuphephile
- I-Hummus ihlanzekile i-legumes
- I-Pudding noma i-custard
- Ice cream, i-sherbet, ne-yogurt (ngaphandle kwezithelo, amantongomane noma ama-chips)
- I-Butter noma i-margarine
Imenyu Yezibonelo Zezokudla Okumsulwa
Nasi umqondo wokudla ongadla ngokudla okuhlanzekile. Amanani angalungiswa ukuze afane nezidingo zakho zokudla kanye nekhalori.
Ukudla kwasekuseni
- Enye indebe yezithelo
- 1/2 indebe iphekwe i-oatmeal ephathekayo noshukela noma uju nobisi
- Elinye ingilazi yamanzi noma indebe yekhofi
I-Snack yasekuseni
- Enye yegote yogurt nge uju
- Itiye eyodwa indebe
Ukudla
- 1/2 indebe ephekwe i-squash ehlanzekile
- 1/2 indebe ehlanjulisiwe yenkomo
- I-1/2 indebe amazambane aphuziwe amancane nge-gravy
- 1/2 isinkwa esimhlophe esimhlophe senziwe nge-fluid
- Enye ingilazi yobisi noma ubisi lwe-soy
Umswakama wasekuseni
- I-milkshake encane
- Elinye ingilazi yamanzi
Dinner
- 1/2 indebe ye-tuna ehlanzekile ne-imayonnaise
- Enye indebe iphekwe imifino ehlanganisiwe ehlanzekile
- 1/2 indebe ukhilimu (akukho chunk of inyama noma imifino)
- Enye ingilazi yobisi, ubisi lwe-soy noma isiphuzo sakho ozithandayo
Snack Nighttime
- Enye ibhanana elivuthiwe lihlanzekile
- 1/2 indebe yemifino yemifino
- Enye ingilazi yamanzi
Ungase ube neminye imikhawulo yokudla, ngakho-ke kungcono ukukhuluma nomhlinzeki wakho wezempilo mayelana nalokhu kudla. Lokhu kubaluleke kakhulu uma unemibandela yezempilo noma ukukhathazeka okuthile okudliwayo.
Ezinye izidlo ziguqulelwe ukuvumelana
Imithombo
Maher AK. "Imenyu Yokudla Elula." I-Eleventh Edition, eHoboken NJ, eU.SA: Wiley-Blackwell Publishing, ngo-Okthoba 2011.
School of Wisconsin School of Medicine kanye Nempilo Yomphakathi. "Ukudla okuguquliwe: Ukudla okuphephile."