Ukudla okuthengekayo: yikuphi ukudla okungathengwa yimifino esitolo esijwayelekile?

Uhlu lwethu alufaki ama-superfoods angavamile, izithasiselo ezibizayo nemikhiqizo okunzima ukuyithola enkabeni yeRussia. Ngalolu hlu, ungaya ngokuphepha esitolo esiseduze nekhaya lakho futhi uqiniseke ukuthi uthenge konke okudingayo ngempilo yakho!

1. Izithelo, amajikijolo, imifino kanye nezitshalo zezimpande.

Kuyisisekelo sanoma yikuphi ukudla okunempilo. Imifino kanye nezitshalo zezimpande kufanele zikhethwe kulezo ezikhiqizwa endaweni yangakini noma ezifundeni ezingomakhelwane. Kungaba:

· potato

· ukhukhamba

· tomatoes

· i-beetroot

· ugaliki

· pumpkin

· carrot

Amaqabunga e-lettuce, amakhambi

· isithombo

· itheniphu njll.

Yiqiniso, kungcono ukukhetha leyo mikhiqizo inkathi yayo eqhakaza ngokugcwele ngesikhathi sokuthenga. Okufanayo kusebenza ezithelweni namajikijolo - nakuba evame ukungeniswa kwamanye amazwe, aqondiswa izikhathi zokuvuthwa kwawo okuphezulu kanye nekhwalithi ephezulu. Ngakho, ekuqaleni naphakathi kwehlobo ungathenga ngokuphepha ama-cherries, ama-strawberries, ama-apula, ama-currants. Ngo-Agasti – amajikijolo, amagilebhisi, amapentshisi, amabhilikosi, amakhabe namakhabe. Ungakhohlwa ukuthi izithelo zonyaka kanye namajikijolo angahlala efriziwe - khona-ke ebusika ungawasebenzisela amajusi anamanzi, ama-smoothies, izinto ezibhakwayo, futhi umane uwadle eluhlaza.

Okuhlukile lapha kungenziwa, mhlawumbe, ngezithelo ze-citrus - nganoma yisiphi isikhathi sonyaka, ama-lemons, amawolintshi namagilebhisi acebile ngezinto ezinempilo.

2. Okusanhlamvu nesinkwa.

Ngisho nasesitolo esivamile, kulula ukuthola ukudla okunothe ngamaprotheni nama-carbohydrate ayinkimbinkimbi! Lokhu kubandakanya:

· buckwheat

· lentils

ubhontshisi

· beans

Hercules

irayisi elingavuthiwe

· isinkwa

Ungadangali uma ungazitholi izinhlobo “ezilungile” zalokhu kudla emashalofini esitolo esikhulu – i-buckwheat eluhlaza, irayisi elinsundu, udali obomvu, isinkwa esigcwele okusanhlamvu. Ngisho nangesimo sabo esivamile, ziwusizo, udinga nje ukuzisebenzisa ngokulinganisela!

3. Amafutha, amantongomane nezithelo ezomisiwe.

Abadla imifino bathanda kakhulu amafutha azo zonke izinhlobo - avela egciwaneni likakolweni, isesame, ummbila, umnqumo, i-apricot kernel, njll. kunenzuzo encane empilweni yethu. Cishe yonke indawo ungathola amafutha omnqumo, okwanele ukuthenga ezitsheni ezinkulu izikhathi eziningana ngonyaka, ukuze "ungachithi" isabelomali sakho kakhulu.

Qinisekisa ukuthi ufaka ubhasikidi wakho wegrosa ngamantongomane - ngisho nenguqulo eshibhile yama-walnuts noma amantongomane aluhlaza izozuzisa umzimba. Khumbula ukuthi kufanele zicwiliswe emanzini amahora ambalwa ngaphambi kokusetshenziswa ukuvusa zonke izakhiwo eziyigugu zokudla okunomsoco.

Izithelo ezomisiwe nazo zingangezwa kubhasikidi wegrosa wasebusika - ngemva kokugeza kahle nokucwiliswa emanzini okungenani amahora angu-2, ziphenduka zibe okulingana nezinsimbi zamandla ezithandwa kakhulu!

4. Imikhiqizo yobisi.

Uma uyi-lacto-vegetarian, ukudla kwakho kwamasonto onke cishe ngeke kungabi nabisi. Inketho engcono kakhulu, yiqiniso, kungaba ukuthenga ubisi ne-cottage shizi kubakhiqizi bendawo, kodwa ungathola nezimpahla zekhwalithi ehloniphekile emashalofini esitolo. Khumbula ukuthi imikhiqizo yobisi enamafutha aphansi ngokuvamile iqukethe izithasiselo eziningi ezingenampilo, uma zingenabungozi, ezigcina ukunambitheka, ngakho-ke kunengqondo ukukhetha imikhiqizo enezinga elijwayelekile lamafutha - kusuka ku-2,5 kuya ku-3,2%.

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Eqinisweni, imikhiqizo evela kunoma yisiphi isitolo ingazuzisa abadla imifino. Mhlawumbe kufanele kunakwe kakhulu ukuthi le mikhiqizo ilungiswa kanjani. Isibonelo, omunye wabaholi ngokwenani lama-microelements - i-buckwheat, futhi uma ungayibilisi, kodwa uthele ngamanzi ebusuku bese uyidla, khona-ke uzonikeza umzimba konke okufanele ukwenze. Yebo, nanoma yikuphi okunye okusanhlamvu okutholayo, ungathenga ngokuphepha, ngoba kunothile ngamaprotheni. Qinisekisa ukuthi uthenga ama-beet njalo - unomphumela omangalisayo esibindini nakuma-pancreas, awulahlekelwa izakhiwo zawo, kokubili abilisiwe futhi aluhlaza. Futhi-ke, wonke umuntu udinga nje ukudla inani elikhulu lemifino - i-parsley, i-dill, isipinashi. Zingafakwa ezitsheni, amasaladi, zenze amajusi amasha, ama-smoothies nawo.

Ngokuvamile ngisho nasesitolo esincane ungabona ishalofu elinemikhiqizo yabantu abanesifo sikashukela, lapho imifino izothola imikhiqizo eshibhile futhi enempilo - i-fiber kanye ne-bran. I-fiber iwukudla okungcono kakhulu kwe-microflora yethu, ngakho-ke kufanele idliwe emini. Futhi i-bran iyingqayizivele ngoba umzimba womuntu awuwutholi nganoma iyiphi indlela, ngakho-ke iba yindlela elula yokuqeda ukuminyana emathunjini, iwuhlobo "lwebhulashi". Zisetshenziswa kangcono kusihlwa ngefomu elomile, noma zengezwe oketshezini, isibonelo, ku-kefir. Into esemqoka ukuthi ungayidluli ngenani: ungadli ngaphezu kwama-40 amagremu we-fiber kanye ne-bran ngosuku!

shiya impendulo