Inani elikhulu lamantombazane elifuna isibalo esihle nesincane liyazikhathala ngokudla okunzima kakhulu, okususelwa ekwenqabelweni kukafulawa, okunamafutha, okunosawoti, futhi okubaluleke kakhulu, okumnandi. Ezimweni eziningi, lo mkhawulo, ngaphandle kokwephuka nokudla ngokweqile, akuholeli kunoma yini. Ngakho-ke ngake ngabhekana nale nkinga. Izingxoxo ezivamile mayelana nokudla okufanele, izinhlelo eziphathelene nendlela yokuphila enempilo zangiphoqa ukuthi ngicabange: “Futhi yini okumnandi ukufaka esikhundleni” samaswidi ayingozi?.
Ngemuva kokuphinda ngifunde izindatshana eziningi ngalokhu futhi ngizitholele konke kimi, ngifuna ukwabelana nawe ngamathiphu alula:
- Ukushiya ngokungazelelwe ukudla ojwayele ukukwenza ngeke kuholele empumelelweni. Konke kufanele kube kancane kancane. Ngesikhathi ngisafunda isikole, ngayeka ikhofi elimnandi netiye. Uma usafaka izipuni ezintathu zikashukela enkomishini, bese ukunikela kuzoba isinyathelo sakho sokuqala.
- Futhi, ungakhohlwa ngokukhishwa kwamanzi amnandi e-soda. Ekuqaleni, kungashintshwa ngejusi lokudla kwezingane elingenashukela. Futhi-ke ngokuvamile khetha okuthandwa ngamanzi ajwayelekile. Ngemuva kwakho konke, siphuza uma somile, futhi iziphuzo ezinoshukela zimane zikwenze.
Uma ungathandi amanzi abilisiwe noma ompompi, futhi alikho ithuba lokuqoqa njalo amanzi asentwasahlobo, khona-ke ngizokunikeza izinketho eziningi zokuthuthukisa ukunambitheka kompompi, amanzi ahlungiwe noma abilisiwe: 1) engeza ulamula osikiwe kanye / noma i-orange, i-lime; 2) khama ijusi lemon kanye / noma i-orange, i-lime; 3) beka isipuni soju; 4) ungathela i-mint decoction encane emanzini (indlela enhle yokuqeda ukoma kwakho lapho kushisa), lapha futhi ungangeza ulamula noma / ne-orenji, i-lime (okufaniswa ne-Mojito cocktail eyaziwayo); I-5) ungasika ikhukhamba, eRussia Yasendulo kwakubhekwa njengeyona ndlela engcono kakhulu yokuqeda ukoma kwakho, njll.
Nginesiqiniseko sokuthi wonke umuntu unenguqulo yakhe "yokuguqulwa" kwamanzi.
Masiqhubeke sicabangele ukuthi enye indlela engashintsha amanye amaswidi ayingozi:
- Izithelo ezintsha zizokusiza ukwenqaba amaswidi ayingozi, kepha kufanele kukhunjulwe ukuthi udinga ukuzidla ekuseni (ngaphambi kuka-16: 00), ngoba ukusetshenziswa kwazo kusihlwa kulimaza lesi sibalo kaningana ngaphezu kukashokoledi othandekayo wobisi. Uma udla isithelo esincane noma ungasidli, zama ukufaka ama-½ amazinyo akho amnandi nsuku zonke ukuqala ngawo. Bese ubeka enye ingxenye ngemifino emisha. Uma unesithukuthezi ngokusetshenziswa kwazo okulula, khona-ke ungenza ama-smoothies, izindlela zawo eziningi ku-Intanethi.
- Ungahlukahluka ekudleni kwakho ngamantongomane nezithelo ezomisiwe, kepha akufanele uthathwe yilezi zibiliboco, ngoba zicebile ngama-carbohydrate, kusuka okweqile lapho siqala ukukhuluphala ngokweqile.
- Muva nje, enye indawo esikhundleni samaswidi ayingozi seyaziwa kimina - lena impova. Ingenye yemikhiqizo ebaluleke kakhulu yokufuya izinyosi, kanye noju. Impova iqukethe "inqwaba" yamavithamini, ama-amino acid nama-microelements adingekayo emzimbeni. Icebile nge-potassium, insimbi, ithusi ne-cobalt. Lokhu akukona nje okumnandi, kodwa umkhiqizo onempilo ngempela.
- Uma ungakakwazi ukulahla ushokoledi wakho owuthandayo, khona-ke ngizokweluleka ukuthi ushintshe ubisi noshokoledi omhlophe ufake ushokoledi omnyama, noma okungcono kakhulu ngoshokoledi ngaphandle koshukela ongeziwe, ongawuthola esigabeni sabantu abanesifo sikashukela.
- Yini engathatha isikhundla sikashukela? I-sweetener (s / s) engiyisebenzisayo ingatholakala kuma-hypermarkets amakhulu: isibonelo, i-FitParad sweetener, ngenxa yobumnandi, igremu engu-1 ithatha i-1 ithisipuni likashukela. Isekelwe kumakhambi amnandi e-stevia, angathengwa kunoma yiliphi ikhemisi futhi ungachithi isikhathi sakho ufuna njenge / s. Futhi, isiraphu ye-artichoke yaseJerusalema ingasetshenziswa njenge-s / s yemvelo, evame ukunconywa odokotela nezazi zokudla. Yenziwe ngezilimo eziyizigaxa zesitshalo esinegama elifanayo, lapho abahlali bezindawo zethu bavame ukubizwa ngokuthi "ipheya lobumba". Kuyaphawuleka ukuthi iJerusalema i-artichoke syrup igcwalisa umzimba womuntu ngamaminerali awusizo, kanye ne-macro- ne-microelements, isibonelo, i-silicon, i-potassium, i-iron, i-calcium, i-phosphorus ne-magnesium.
- Futhi, ungakhohlwa ngokunemba kokudla kwakho: umzimba akufanele ulambe. Umuzwa wendlala osishukumisela ukuba sidle ngokushesha futhi okungalungile ngesibindi, isinkwa se-ginger nezinye izinto. Ngakho-ke, kufanelekile ukuqoqa kusengaphambili "ukudla okulungile" okuzokusindisa ezikhathini ezinzima.
Lezi mhlawumbe amathiphu ayisisekelo kakhulu. Kodwa-ke, ngokwazi ngokwakho, izinto ezilula ezinjalo zingashesha ukubhoreka nawe, ngakho-ke kuleli cala nginezindlela zokupheka eziningi ezimnandi, ezinye zazo engizithola nazo, ngithola izindlela eziningi kwi-Intanethi. Ngizokwabelana ngezimbalwa zazo:
"URafaelo"
- 200 g cottage shizi 5%
- Iphakethe elilodwa lama-flakes kakhukhunathi
- Izinhlamvu eziyi-10 zama-alimondi
- Juice ijusi kalamula
- 2 s / s iFitParad
Ukulungiselela: i-cottage shizi, ½ iphakethe lama-flakes kakhukhunathi, ama-s / s kanye ne-juice juice. Thela ingxenye yesibili kakhukhunathi esosweni. Kusuka kusisindo se-curd esivelayo, fomela amabhola, maphakathi nama-alimondi, bese uwagoqa ngamashevingi. Beka amaswidi alungiselelwe epuleti bese ufaka esiqandisini imizuzu engu-30.
Amakhukhi we-Oatmeal Banana
- Ibhanana le-1
- Iqanda le-1
- 200 g oatmeal "Hercules"
Ungapheka kanjani? Sihlanganisa zonke izithako bese sizifaka kuhhavini imizuzu engu-15-20.
I-Cashew Candy
- 1 inkomishi cashews eluhlaza
- 15 izinsuku ezingenamathambo
- P tsp i-vanillin
- Iphakethe elilodwa lama-flakes kakhukhunathi
Ukupheka: Gaya ama-cashews, amadethi kanye ne-vanilla ku-blender kuze kube yinhlama eqinile, enamathelayo. Izandla ezimanzi ngamanzi bese wenza amabhola, uzigoqe ngezinsimbi. Ama-coconut flakes angashintshwa esikhundleni se-cocoa noma ama-cashews aqoshiwe uma efunwa.
I-oatmeal smoothie
Kusevisi engu-2:
- Ibhanana le-2
- Bsp tbsp. iyogathi yemvelo
- 1 isipuni isipuni soju
- Bsp tbsp. i-oatmeal ebilisiwe
- 1/3 ingilazi ye-alimondi
Ukulungiselela: Hlanganisa zonke izithako ne-blender imizuzwana engama-60.
Thokozela ukudla kwakho!
Sekuphele izinyanga eziyi-10 ngigcina isibalo esincane futhi angizincishi izinyo elimnandi. Kodwa-ke, ungakhohlwa ukuthi inani elikhulu lamaswidi afanele lizokona isibalo sakho nakakhulu, nokuthi kufanele lidliwe ekuseni.