Isidlo sasekuseni sezingane: okusanhlamvu, i-toast noma amakhekhe?

Ukuze uthole isidlo sasekuseni esinokulinganisela esingcono kakhulu, yiziphi iziphuzo nokudla?

Ibhulakufesi elilinganiselayo liwukunikezwa kwamandla okungama-kilojoule angama-350 kuye kwangama-400 ana:

• - Isiphuzo ukuze amanzi.
• - Umkhiqizo wobisi okuzohlinzeka nge-calcium namaprotheni. Zombili zibalulekile ekukhuleni kwengane yakho. Eminyakeni yakhe, manje udinga u-700 mg we-calcium ngosuku, okulingana nengxenye yelitha yobisi neyogathi. Isitsha sobisi esingu-200 ml sivala ingxenye yesithathu yezidingo zalo.
• - Izithelo ezintsha isithelo esigayiwe noma esikhanyiwe sikavithamini C namaminerali.
• - Umkhiqizo wokusanhlamvu : 1/5th ye-baguette noma, ngokwehluleka, 30 g okusanhlamvu okungenalutho kwama-carbohydrate ayinkimbinkimbi futhi alula. Lezi zizonikeza amandla emzimbeni futhi zisize ubuchopho busebenze.
• - Sugar ukuze ujabule namandla asheshayo, kungaba ujamu omncane noma uju.
• - Lipids, ngamanani amancane ngendlela yebhotela ku-toast. Banikeza uvithamini A, obalulekile esikhumbeni futhi uqinise amasosha omzimba, kanye novithamini D, ukuze kuhlanganiswe i-calcium.

Khetha isinkwa esivamile noma okusanhlamvu

Ngokuphambene nenkolelo evamile, ukudla kwasekuseni, isinkwa siyathandwa, ngoba nje ukudla okulula okwenziwe ngofulawa, imvubelo, amanzi kanye nosawoti omncane. Ihlinzeka ngokuyinhloko ama-carbohydrate ayinkimbinkimbi kanye nemicu ebambe kahle, futhi ayifaki ushukela noma amafutha. Ungakwazi ukwengeza ibhotela nojamu ngaphandle kokuzizwa unecala!

Qaphela: isinkwa esimuncu sinenkomba ye-glycemic engcono futhi sibamba kangcono. Isinkwa sokusanhlamvu sinikeza amaminerali engeziwe, kodwa kuyindaba yokunambitha!

Ingane yakho ikhetha okusanhlamvu

Okokuqala, singase sazi: azingcono kuye, ngoba zitholwa ngokukhipha, inqubo yezimboni eguqula ngokwengxenye ikhwalithi yazo yokuqala yokudla okunomsoco. Anama-carbohydrate ayinkimbinkimbi ambalwa futhi awanikezi amandla angaphezu kwesinkwa! Ngokuqondene namaprotheni, izinga lawo alithakazelisi ngaphezu kwesinkwa, futhi amavithamini yilawo anikezwa ukudla okuhlukahlukene. Konke kumayelana nesilinganiso! Khona-ke, ezinye zinamafutha kakhulu futhi zimnandi. Ngakho-ke, uma ezidla nsuku zonke, khetha ezilula (njengama-Corn Flakes, Weetabix…) noma ngoju.

Nciphisa okusanhlamvu kukashokoledi, amakhukhi namakhekhe

• – Izinhlamvu zikashokoledi zokudla kwasekuseni ngokuvamile zinamafutha (ezinye zinikeza amafutha afinyelela ku-20%). Hlola amalebula, futhi ungakhohliswa izimangalo ezinjengamavithamini eqembu B (izidingo zibhekwa kwenye indawo), i-calcium noma i-iron (ehlinzekwa ubisi)! Uma ezicela, zinike kanye ngesonto, kodwa hhayi zonke izinsuku.
• - Amakhukhi okuthiwa "ibhulakufesi" ngaphezu kwesitashi (ama-carbohydrate ayinkimbinkimbi) ahlinzeka ngoshukela (ngezinye izikhathi isiraphu ye-glucose fructose ekhuthaza ukugcinwa kwamafutha), amafutha agcwele, ngisho namafutha "ama-trans" (ikhwalithi embi kakhulu futhi edangele kakhulu). Mayelana nenguqulo "egcwele ubisi", okuthiwa inothe nge-calcium, lokhu ukumaketha okumsulwa: 50 g (okungukuthi ukuphakelwa kwamakhukhi angu-2) uhlanganisa u-7% we-RDI (imali enconyiwe yansuku zonke)!
• - Amakhekhe ayingxenye yezinjabulo zokuphila, kodwa acebile ngamafutha agcwele ...
• Isiphetho? Akukho mbuzo wokuvinjelwa noma yini, kodwa qaphela: izithakazelo zabakhiqizi azizona izingane. Dlala ngokulingana nsuku zonke futhi umshiyele umkhiqizo omlingayo kanye ngesonto.

Bhaka amaqebelengwane noma isinkwa saseFrance

Amaqebelengwane enziwe ekhaya ahlinzeka ngezithako zekhwalithi engcono kunamakhukhi noma amakhekhe ezimboni. I-strain izomsiza ukuthi athuthukise ukuthanda kwakhe futhi akwazise ukunambitheka kwemvelo. Uma ngaphezu kwalokho uzenza naye… uzoba mnandi nakakhulu! Ngezinsuku lapho unesikhathi, lungisa ikhekhe, i-clafouti, amakhekhe, ithosi yesiFulentshi ... nengane yakho nihlanganyele isidlo sayo sasekuseni. Ukudla okuthathwe ngesikhathi sokuphila kuzomnika isifiso sokudla yonke into. Ibhalansi nayo idinga ukuhlukahluka!

Eminye imibono emihle yasekuseni yezingane

Alinge imishado engalindelekile. Izingane zifuna ukwazi. Kujabulele!

• Esikhundleni sesithelo, yenza ama-smoothies ngezithelo zonyaka noma i-compote (ibhanana-rhubarb noma ibhanana-sitrobheli…). Zama futhi amasaladi ezithelo.
• – Uyaluthanda ubisi lukashokoledi olushisayo? Ungangabazi ukukwenza ngendlela yakudala ngoshokoledi wangempela kanye nobhontshisi we-vanilla obisini!
• - Ukuphelezela isinkwa sakhe esifakwe ibhotela, zama ujamu omangalisayo njengotamatisi oluhlaza noma irose. Ngezinye izikhathi izingane ziyakwazisa ukunambitheka esingeke sikusole!
• – Uma kunzima ukuthatha ubisi, shintsha ngokuhlanganisa okusanhlamvu kwawo (okungashukela) ne-Swiss noma i-cottage cheese encane bese ufaka uju.
• – Yenza isinkwa se-French bese wengeza izithelo ezintsha noma eziqandisiwe (ama-raspberries, izingcezu zamapentshisi, i-rhubarb compote, njll.): lesi isidlo sasekuseni esiphelele!
• - Ukuze uhluke, sebenzisa ikhekhe elenziwe ekhaya noma i-brioche yesithelo, entsha noma eqandisiwe, ukuze ucwiliswe ku-yogurt eguquliwe!

Ukudla kwasekuseni iminyaka ngeminyaka

"Kusukela eminyakeni engu-4 kuya kwengu-6 ubudala, ingane idinga ama-calories angu-1 ngosuku, futhi kusukela ku-400 kuya ku-7 ubudala, idinga ama-calories angu-9 ngosuku", kuchaza uMagali Nadjarian, isazi sokudla.

Okwezingane ezineminyaka emithathu, uma isitsha singekho, ibhodlela elingu-250 ml lobisi lwenkomo oluphelele noma oluphelele noma ubisi lokukhula olunothisiwe lufanelekile. Kulokhu kuzongezwa ama-50 g okusanhlamvu: anikeza ingxenye enkulu yamandla adingekayo ekuseni, i-calcium kanye nobuncane be-lipids. Futhi ukuze imenyu iphelele, sengeza ingilazi yejusi yesithelo kanye nesiqephu sesithelo.

"Isitsha esincane sobisi singabuye sithathelwe indawo iyogathi, iSwitzerland elincane lika-60 g noma amabili ka-30 g, izipuni ezi-3 ze-cottage shizi noma ama-30 g kashizi (njengoCamembert)", kusikisela uMagali Nadjarian.

Iminyaka engu-6-12, u-55% wamandla kufanele anikezwe engxenyeni yokuqala yosuku ngoba ukufanisa kungcono.

Okusanhlamvu osekulungele ukusetshenziswa iqhaza ngempumelelo ekuhlangabezaneni nezidingo zokudla okunomsoco zezingane kanye nentsha. Lokhu kwakamuva, ekukhuleni okuphelele, kuvame ukugwema imikhiqizo yobisi kuyilapho kunconywa ukudla okungu-1 mg we-calcium ngosuku. Okusanhlamvu ke kuyindlela enhle yokukhuthaza ukusetshenziswa kwazo. Kodwa ezinye zazo zingaqukatha izinga likashukela eliphezulu.

Ama-Madeleine, ama-brioches nezinye izinkwa zeshokoledi, akhuluphele kakhulu, nawo kufanele agwenywe. Ngokuqondene ne-toast enebhotela, ecebile ngamafutha, kufanele idliwe ngokulinganisela: isinkwa esisodwa noma ezimbili zesinkwa kuye ngokuthi ubudala. “Ingxenye encane ye-10 g yebhotela esakazwayo yanele ukuze uthole uvithamini A, olungele ukubona. Ijamu liwukudla okujabulisayo okuqukethe ushukela kuphela ngoba i-vitamin C yezithelo zakuqala ibhujiswe ngesikhathi sokupheka, inani layo kufanele lilinganiselwe ", kweluleka uMagali Nadjarian, ngaphambi kokungeza ukuthi" uju lwenziwa ngama-carbohydrate alula futhi ngenani lawo elikhulu. i-fructose yenza i-laxative emnene ”.

Ekugcineni for amajusi wezithelo, isazi sezokudla sincoma ukukhetha labo "abangenawo ushukela owengeziwe" noma okungcono nakakhulu ukukhama amawolintshi, "ngesimo sokuphuza ijusi ngokushesha ngemva kokucindezela ngoba i-vitamin C ibhujiswa ekukhanyeni". Izogcinelwa ama-gourmets ngokushesha.

Amanye amathiphu okwenza ingane yakho ithande ukudla:

Hlela itafula elihle ngayizolo nge-cutlery, utshani kanye nesitsha esihlekisayo sokwenza ukudla ekuseni kube mnandi.

Vusa ingane yakho imizuzu eyi-15 noma engu-20 ngaphambili ukuze abe nesikhathi sesidlo sasemini akhululeke futhi amnike ingilazi yamanzi noma isiphuzo sesithelo ukuze enelise ukudla.

Imikhiqizo yobisi ehlukahlukene, ikakhulukazi uma enqaba ubisi: fromage blanc, petit suisse, ushizi.

Hlela phezu kwetafula izinhlobo ezahlukene okusanhlamvu fun.

Bhangqa, uma kungenzeka, ekudleni kwasekuseni.

Yenza umdwebo ekudleni okune okuyisisekelo, okunezithombe zabancane, futhi makakhethe ngayinye yazo.

Kuthiwani uma engafuni ukudla?

Mlungisele ukudla okulula okuncanyana ngesikhathi sokuphumula. Dala amasemishi amancane okuzenzela nawokuqala afana nocezu lwesinkwa sesemishi esisakazwa ngesikwele esinosawoti oyingxenye noma isinkwa sejinja esigcwele ibhanana elincane laseSwitzerland. Ungakwazi futhi ukushelela i-briquette yesithelo esihlanzekile noma i-compote kanye nebhodlela elincane leyogathi ewuketshezi esikhwameni sakho.

Ukugwema

- amabha kashokoledi wamandla. Aqukethe izinto ezinamafutha kanye noshukela. Aphezulu kakhulu ngamakhalori futhi awalethi noma yimuphi umuzwa wokusutha.

– umpe wezithelo omnandi kakhulu

– amanzi anongiwe. Amanye amnandi kakhulu futhi enza intsha ijwayele ukunambitheka okumnandi.