Okuqukethwe
Ukudla kwasekuseni: sikhawulela imikhiqizo yezimboni
Okusanhlamvu, amakhekhe… Sonke sinawo emakhabetheni ethu. Super practical, lezi
Kodwa-ke, le mikhiqizo kufanele idliwe kancane, njengoba ivame ukupakishwa ngoshukela owengeziwe.
“Ukudla ama-carbohydrate amaningi ngesikhathi sasekuseni kungabangela ukukhuphuka kwezinga likashukela egazini (amazinga kashukela egazini,
ushukela egazini), okubangela ukulangazelela ukudla ekuseni futhi kunciphise ukugxilisa ingqondo, ”kuphawula uMagali Walkowicz, isazi sokudla okunomsoco *. Ngaphezu kwalokho, lokhu kudla okugayiwe kuqukethe izithasiselo eziningi. Futhi ngokuvamile zenziwa ngezinhlamvu ezicwengisiswe kakhulu ezinikeza amavithamini ambalwa, amaminerali noma i-fiber. "Siyaziqaphela futhi izimangalo" Enothiswe ngezinhlamvu eziphelele ", uyaxwayisa, ngoba okuqukethwe kwazo ngokuvamile kuphansi kakhulu eqinisweni. Esinye isicupho okufanele sigwenywe, amajusi wezithelo. Ngoba aqukethe ushukela omningi, ngisho noma kuwushukela wezithelo.
Ukudla kwasekuseni: iphrotheni yamandla
Amaqanda, ham, ushizi… Asijwayele ngempela ukubeka amaprotheni kumenyu.
ibhulakufesi. Nokho, ziwusizo kakhulu ngalesi sikhathi sosuku. Ubuwazi ukuthi amaprotheni akwenza uzizwe ugcwele? Lokhu kunciphisa ubungozi bokudla ngesikhathi sokudla
ekuseni. Ngaphezu kwalokho, ziwumthombo wamandla okugwema imivimbo yepompo. Ngokunikeza ingane yakhe ukudla kwasekuseni okumnandi, maningi amathuba okuthi izokujabulela. Uma ethanda ubumnandi, sikhetha imikhiqizo yobisi engenalutho (i-yogurts, i-cottage cheeses, njll.) noma ngabe icebile amaprotheni kunoshizi. Futhi uma sinesikhathi, silungiselela ama-pancake noma ama-pancake okuqala enziwe ngofulawa we-legume (ama-chickpeas, ama-lentils, njll.). Ecebile ngamaprotheni emifino, futhi ahlinzeka ngamaminerali namavithamini.
Yisiphi isiphuzo sasekuseni?
Amanye amanzi! Simnika ingilazi yamanzi ngokushesha nje lapho esukuma. Inika umzimba amanzi ngamanzi, ivuse ngomusa isimiso sokugaya ukudla ngokushukumisa ukunyakaza kwamathumbu futhi iqede ukuvuvukala.
imfucuza evela ekuhlanzeni kwangaphakathi umzimba okusebenza ebusuku. Ngaphezu kwalokho, phuza amanzi
isebenza kahle ekusebenzeni kobuhlakani. »Magali Walkowicz.
Imbewu yamafutha: izinzuzo zokudla kwasekuseni
Ama-alimondi, ama-walnuts, ama-hazelnuts… ahlinzekwa kahle ngamafutha amahle, ama-acids abalulekile, athokozisa ukusebenza kobuchopho. “Ngaphezu kwalokho, ucwaningo lubonisa ukuthi ukudla amafutha amahle ekuseni kunciphisa ukulangazelela ushukela usuku lonke,” kunezela isazi sokudla okunomsoco. Ngokuvamile, amafutha amahle asemenyu yasekuseni. Isibonelo, ibhotela le-organic lisakazwa esinkwa se-wholemeal noma i-drizzle yamafutha omnqumo kushizi omusha. Kodwa hhayi kuphela. Imbewu yamafutha nayo inothile ngamaprotheni namaminerali afana ne-magnesium, ewusizo ekulweni nokukhathala nokucindezeleka. Sisakaza i-almond noma i-hazelnut puree, ibhotela lamantongomane, ezingcezu zesinkwa.
Ezinganeni ezindala, zinikezwa idlanzana lama-alimondi noma ama-hazelnuts. Futhi ungakwazi ukunambitheka iyogathi yemvelo nge-1 noma 2 wezipuni ze-almond powder kanye nesinamoni encane.
Ukudla kwasekuseni: siyazihlela isonto lonke
Ukuze ugweme ukucindezeleka kwasekuseni, nanka amathiphu okulungiselela ukudla kwasekuseni okunempilo kanye
abahahayo. Sibhaka ngeSonto kusihlwa, ikhekhe namakhukhi omile, angaba
kudliwe izinsuku ezimbalwa. Kunezinhlobo ezimbili kuya kwezintathu zembewu kawoyela, izinhlobo ezimbili kuya kwezintathu zezithelo, isinkwa senhlama emuncu esigcwele okusanhlamvu noma okusanhlamvu okuningi, ibhotela eliphilayo, ama-oilseed purees, amaqanda kanye nohlobo olulodwa noma ezimbili zikashizi emakhabetheni.
Yisiphi isidlo sasekuseni sezingane ezingaphansi kweminyaka emi-3?
Kule minyaka, ukudla kwasekuseni kwenziwa kakhulu ngemikhiqizo yobisi. Sifaka ama-flakes obisini lwakho
okusanhlamvu kwezingane. Bese ngokuya ngokuthanda kwayo kanye neminyaka yayo, izingcezu ezincane zezithelo ezintsha, izinongo (inamoni, i-vanilla…). Uzophinde athokozele iyogathi noma ushizi.
Futhi, ngokuqinisekile uzofuna ukunambitha lokho onakho epuletini lakho.
Kwenze ! Kuyindlela enhle yokuvusa ukunambitheka kwakhe nokumnika imikhuba emihle yokudla.
Okusanhlamvu kwasekuseni: silungiselela ekhaya
Ungumuntu othanda okusanhlamvu kwezimboni !? Ngokwejwayelekile, amnandi, anemicu eshwabene, encibilikayo… Kodwa ungazenzela wena ngokwakho. Kuyashesha futhi kumnandi. Iresiphi kaMagali Walkowicz: hlanganisa ama-50 g we-cereal flakes (i-buckwheat, oats, isipelingi, njll.) no-250 g wembewu yamafutha (ama-alimondi, amantongomane e-macadamia, njll.) oqoshiwe, izipuni ezi-4 zamafutha kakhukhunathi asekela ukushisa kahle kanye nesipuni 4 izinongo noma i-vanilla. Konke kufakwa epuleti futhi kufakwe kuhhavini ku-150 ° C. imizuzu engu-35. Vumela upholile futhi ugcine embizeni evaliwe izinsuku ezimbalwa.
* Umbhali we-“P'tits Déj kanye nokudla okulula okunoshukela omncane”, izinhlelo zika-Thierry Soucar.