Umzwelo wendlala ungasibamba nganoma yisiphi isikhathi, futhi kungcono ukulungiselela lesi sikhathi kusengaphambili ukuze ungazitholi une-chocolate bar noma i-cracker emazinyweni akho. Izimo lapho udinga ukulunywa ngokushesha ukuze udle zenzeka ekhaya nangaphandle kwekhaya. Ngokuvumelana nalokhu, ngokwemibandela ngihlukanise ukudla okulula okunempilo ngamaqembu amabili.
Uma ungekho ekhaya, uzosindiswa ekuhlaselweni yindlala kungazelelwe:
1. Amantongomane nembewu
Amantongomane kanye nembewu kuwubuthakathaka bami, ekhaya kukhona njalo ukunikezwa kwezinhlobo ezahlukene. Futhi zilungele ukuphatha nami, futhi, ngokwesibonelo, emotweni isikhwama esinamantongomane ahlukile nembewu singalala nami amasonto ambalwa: akukho okwenzekayo kubo, futhi ngesikhathi esifanele lesi sitoko siyangisindisa. Ngiphatha isikhwama kancane esikhwameni sami. Kwesinye isikhathi kuyasiza nengane yami uma siphuzile ukudla. Wonke amantongomane nembewu alusizo ngendlela yawo, aqukethe amavithamini, amaminerali kanye namafutha anempilo, ngizohlala ezinhlotsheni eziningana ngokuningiliziwe:
Ama-alimondi: Ama-alimondi aluhlaza anothile ngamavithamini E no-B, amaminerali afana ne-magnesium, ithusi, i-manganese, i-calcium ne-potassium, amafutha angasetshenzisiwe kanye ne-fiber. Ezinye izifundo ziye zahlobanisa ukusetshenziswa kwansuku zonke kwalamantongomane nengozi encishisiwe yesifo senhliziyo.
I-Walnut: Enye yezinzuzo zezempilo ezifundwe kakhulu zama-walnuts yikhono lawo lokuqinisa inhliziyo nohlelo lokujikeleza kwegazi. Njengoba kunikezwe izinhlobo eziningi zama-antioxidants nezakhi zokulwa nokuvuvukala ezitholakala kuma-walnuts, akumangazi ukuthi anciphisa ubungozi bomdlavuza. Lokhu kuye kwaphenywa ikakhulukazi ngokuningiliziwe ngesibonelo se-prostate kanye nomdlavuza webele. Izakhiwo zokulwa nokuvuvukala zama-walnuts nazo zibalulekile empilweni yamathambo. Lawa nati amise ubuchopho nawo athuthukisa inkumbulo nokusebenza kwengqondo.
Imbewu yethanga: Inothile nge-fiber, amavithamini (A, K, E, iqembu B), amaminerali (ithusi, i-manganese, i-potassium, i-calcium, insimbi, i-magnesium, i-zinc kanye ne-selenium) kanye nama-antioxidants. Imbewu yethanga iqukethe amaprotheni ekhwalithi ephezulu, ama-amino acids asiza ukwehlisa izinga le-cholesterol "embi" egazini futhi alwe nezifo kanye nama-radicals mahhala. Ucwaningo lwakamuva lubonise ukuthi ukusetshenziswa njalo kwembewu yethanga kunciphisa ingozi ye-prostate kanye nomdlavuza wesibeletho.
2. Izithelo ezomile
Isikhwama sezithelo ezomisiwe singumakhelwane othembekile wesaka lamantongomane emotweni yami nasesikhwameni. Ama-raisins, izinsuku, ama-apula omisiwe noma umango - ngihlala ngihamba nawo ukuze indlala ingabambeki ngokuzumayo.
3. Izithelo ezintsha namajikijolo
Kodwa ngazo kuvame ukuba nezinkinga eziningi: kunzima kakhulu ukuzigcina, akulula ukuzithwala nawe. Isibonelo, ubhanana uzosheshe ube mnyama futhi uthambe kakhulu, futhi uma uhamba nawo, kungcono ukuwudla emini. Kulula ngama-apula. Manje ezinye izitolo nezindawo zokudlela seziqalile ukuthengisa izithelo eziqotshiwe zezinhlobonhlobo. Kukhona ikakhulukazi ukudla okunjalo okusheshayo eYurophu naseMelika, kodwa futhi baqala ukuhlangana eRussia. Kimi, lokhu ukudla kwami okusheshayo okuthandayo, ikakhulukazi uphayinaphu osikiwe noma amajikijolo.
4. Ama-chips emifino
Namuhla, ama-chips ajwayelekile hhayi amazambane, kodwa avela kweminye imifino ngisho nezithelo, isibonelo, ama-chips kakhukhunathi, noma ama-chips emifino, enziwe ngezaqathe, ama-parsnips, izimpande zesilimo esidliwayo esinamagatsha anamanzi, i-broccoli neminye imifino.
5. Amabha
Inketho engcono kakhulu yanamuhla yi-Bite bars, elungiselelwe ngaphandle kwama-preservatives angeziwe kanye noshukela futhi ayinayo i-gluten, ubisi, i-soy. Ngemizamo yomsunguli wenkampani u-Elena Shifrina neqembu lakhe elikhulu, nsuku zonke eMoscow futhi hhayi kuphela kunezindawo eziningi lapho le migoqo ingathengwa khona.
Uma uzizwa uhlaselwa indlala ekhaya, kodwa asikho isikhathi nomzamo wokupheka ukudla okugcwele, ngizoncoma imikhiqizo embalwa (ngendlela, ungathatha nabo ukuze usebenze):
6. I-Hummus
Ungazipheka wena. Igcinwa esiqandisini kuze kube isonto, ngakho-ke ilungiselelwe ngeSonto - futhi ibe ne-snack phakathi nesonto. Iresiphi isilapha.
I-7. Ukwatapheya
Ngiwuthanda kakhulu ukwatapheya futhi ngikulungele ukuwudla nsuku zonke nganoma yiluphi uhlobo. Uma ekhaya ngidinga ukwanelisa ukulamba kwami ngokushesha, khona-ke ngivele nginqume ukwatapheya phakathi bese ngidla i-pulp yayo ngesipuni. Ukwatapheya ungukudla okuphezulu, futhi ucwaningo lwakamuva lukhombisile ukuthi ukutholakala kwama-avocado amasha ku-ulethisi kwandisa kakhulu ukumunca ama-carotenoid antioxidants amabili - i-lycopene (efaka imifino nezithelo ezibomvu noma i-orange) ne-beta-carotene. Ukwatapheya ungumthombo omuhle kakhulu we-potassium, amavithamini K, C, E no-B. Isithelo esisezingeni eliphakathi siqukethe ama-gramu ayi-11 we-fiber, okucishe kube yingxenye yesilinganiso esiphansi sansuku zonke esinconywayo. Ukwatapheya futhi ungumthombo wamafutha e-monounsaturated, athathwa njengamafutha aphilile, njengoba anciphisa izinga le-cholesterol embi egazini futhi, ngokufanele, nengozi yezifo zenhliziyo.
8. Imifino emisha
Lezi ikakhulukazi izaqathi, upelepele nesilimo esidliwayo esinamagatsha anamanzi. Ngokwami, angithandi isilimo esidliwayo esinamagatsha anamanzi, ngakho-ke ngivame ukudla izaqathe zezingane, ezithengiswa zihlutshiwe.
Futhi enye into: ungakhohlwa ngamanzi. Sivame ukomela indlala ngephutha. Phuza ingilazi yamanzi (ngikhetha amanzi afudumele) - mhlawumbe indlala izodlula.