Olokuqala uhambo oluqondile oluya endaweni oya kuyo. Yini okufanele uyenze ukuze ugweme ukulamba emgwaqeni? Njengoba izinketho zokudla okulula kwabahambi zinhle:
izithelo ezigeziwe ngokuphelele: ubhanana, ama-apula, amapheya, amabhilikosi, amapentshisi
Imifino egeziwe ephelele noma esikiwe: ukhukhamba, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, utamatisi we-cherry
okusanhlamvu abilisiwe esitsheni esingangenisi umoya: i-buckwheat, i-millet, irayisi, i-quinoa
amantongomane, ahlanjwe futhi acwiliswe amahora ambalwa (ngale ndlela uzokwenza lula ukugayeka kokudla nokugaya)
Amantongomane kanye nemigoqo yezithelo ezomisiwe (qaphela ukuthi ayinawo ushukela) noma amaswidi enziwe ekhaya avela ezithakweni ezifanayo. Ukuze uzilungiselele, udinga ukuthatha izingxenye ezi-2 zezithelo ezomisiwe kanye nengxenye engu-1 yamantongomane, ugaye ku-blender, bese wenza amaswidi.
Isinkwa esiphelele sokusanhlamvu (i-buckwheat, ummbila, irayisi, i-rye)
ingane isithelo eziphilayo noma yemifino puree
Uma unesiqandisi esiphathwayo noma isiqukathi esinezinto zokupholisa, ungathatha ukudla okulula okuyinkimbinkimbi nawe, Ngokwesibonelo:
· I-Lavash rolls - beka ukhukhamba osikiwe, utamatisi, i-lentil yasekhaya noma i-patty kabhontshisi eshidini le-lavash lezinhlamvu. Esikhundleni se-sauce, ungakwazi ukwengeza ukwatapheya ophehliwe ku-blender (uthele kancane isoso ye-avocado ephumela ngejusi kalamula ukuze ungabi mnyama ngesikhathi sokugcina). Goqa ngobumnene ishidi lesinkwa se-pita emvilophini evulekile. Lesi isidlo esanelisa kakhulu esingeke sishiye noma ubani ongenandaba futhi olambile.
· Izithelo namajikijolo noma ama-smoothies aluhlaza - ungasebenzisa ubhanana ngaso sonke isikhathi njengesisekelo se-smoothie - uzothola uphudingi olunokhilimu nokuqina. Ungangeza noma yikuphi imifino, amajikijolo noma izithelo kubhanana. Futhi qiniseka ukuthi unamanzi. Ngendlela, ama-smoothies aluhlaza ayindlela enhle kulabo abangathandi ukudla imifino ngendlela yabo ehlanzekile. Imifino "efihliwe" kuma-smoothies cishe ayizwakali, futhi uthola izinzuzo eziningi ngendlela yamavithamini, izakhi zokulandelela, amaprotheni kanye ne-chlorophyll.
Amajusi asanda kukhanywa alungele ukuhamba. Sincoma izingxube ezivuselelayo, isibonelo: i-orange + i-ginger, i-apula + ikhukhamba + isilimo esidliwayo esinamagatsha anamanzi. Amajusi anjalo anikeza amandla, aqabule futhi athuthukise ukugaya.
· Ama-Lentil cutlets - kulula ukuwenza ekhaya. Kumele uqale ubilise i-lentile, uyiguqule ibe yi-puree nge-blender, engeza izinongo ukunambitha (i-asafoetida, i-pepper emnyama, i-turmeric, usawoti), amafutha emifino amancane kanye nofulawa wokusanhlamvu. Ungangeza izaqathe ezigayiwe ezinsundu. Hlanganisa kahle ubuningi, faka ama-cutlets bese uwathosa epanini ngaphandle kwamafutha imizuzu engu-5-7 ohlangothini ngalunye, noma, esikhundleni salokho, ubhake kuhhavini ekushiseni kwama-degree angu-180 imizuzu engu-30-40.
Izimpahla zakho zizokusiza ukuthi ugweme ukubuka ukudla okusheshayo ezikhumulweni zezindiza nokudla okungaziwa ukuthi umsukaphi emakhefi aseceleni komgwaqo. Lokhu kusho ukuthi ngeke ukwazi ukusindisa isibalo kuphela, kodwa futhi nempilo. Ngendlela, ungakhohlwa ukuletha ama-antibacterial wipes amanzi noma isifutho esikhethekile sokugeza izandla, imifino nezithelo.
Qiniseka ukuthi uhamba namanzi, amanzi amaningi. Ohambweni, ngenxa yomoya owomile, silahlekelwa umswakama ngokushesha, ngakho-ke udinga ukuphuza okwengeziwe ukuze wenze ibhalansi yamanzi nosawoti ibejwayelekile. Esimweni esijwayelekile, umzimba udinga ama-30 ml wamanzi nge-1 kg yesisindo somzimba ngosuku. Nokho, lesi sibalo siyanda ngokuhamba. Ngakho zibekele amanzi uphuze!
Isici sesibili esibalulekile sithinta ukudla ngqo eholidini. Ukuze ungatholi amakhilogremu engeziwe, uzizwe ulula futhi ugcwele amandla, lapho ukhetha izitsha, kufanele uqondiswe eminye imithetho.
Ukudla kwasekuseni okungcono izithelo - zinikezwa ukudla kwasekuseni kuwo wonke amahhotela, ikakhulukazi emazweni ashisayo. Uma uthanda okuthile okubabayo, noma uma usohambweni lokuhamba ngezinyawo, yidla i-oatmeal, irayisi, ummbila, noma iphalishi le-buckwheat. Uma uzolala ogwini usuku lonke, izithelo zokudla kwasekuseni zanele. Ngendlela, ungathatha izithelo nawe uye ogwini.
Ukudla kwasemini Sincoma ukukhetha okuthile okuminyene. Amaprotheni kufanele abe khona - isibonelo, ubhontshisi noma udali (i-falafel efanayo). Engeza imifino noma imifino eyosiwe kanye nelayisi (noma okunye okusanhlamvu okusanhlamvu) ekudleni kwakho kwamaprotheni.
Dinner kungaba lula kakhulu kunesidlo sasemini, imifino ephekiwe noma ebhakiwe kanye nemifino efanayo efanayo yanele. Isaladi yesiGreki iyindlela enhle.
Ngokuqondene nama-dessert, kungcono ukukhetha izithelo. Kodwa-ke, uma ungakwazi ukumelana nesidlo esimnandi sikazwelonke, thatha i-dessert encane kakhulu, noma wabelane ngengxenye enkulu nabangani. Ngakho ungakwazi ukujabulela ukunambitheka, kuyilapho kungabangeli umonakalo omkhulu emzimbeni.
Iziphuzo. Uma kungenzeka, phuza amajusi asanda kukhanywa. Futhi, kunjalo, amanzi amaningi. Ungakhohlwa ukuthatha amanzi asemabhodleleni nawe yonke indawo. Ungangeza amajikijolo noma ucezu lukalamula kuwo ukuze uthole ukunambitha. Kuyafaneleka futhi ukukhumbula ukuthi kungcono ukungafaki utshwala - udinga izinkinga zempilo nezinkumbulo ezilufifi zohambo lwakho?
Izithelo, amakhambi kanye nemifino ethengwe ezimakethe zendawo kufanele igezwe noma iphathwe ngesisombululo seviniga. Ukuze wenze lokhu, engeza izipuni ezimbalwa zikaviniga emanzini bese ucwilisa imikhiqizo kulesi sixazululo imizuzu engu-10-15. Bese ugeza ngamanzi agobhozayo. Uviniga ufakazelwe ukuthi ubulala ama-97% awo wonke amagciwane akhona. Enye inketho ukucwilisa imifino nezithelo kusixazululo sesoda yokubhaka. Ngaphezu kwalokho, ungasebenzisa imikhiqizo ekhethekile ye-antibacterial yokugeza izithelo, ezithengiswa ezitolo zokudla eziphilayo.
Uma uzothatha uhambo isikhathi eside, ungakhohlwa ukuletha i-blender yokucwilisa nawe (kungani uthenge i-smoothie lapho ungenza i-dessert yakho ngezithelo zendawo?), kanye neminye imikhiqizo ongase ungabi nayo. endaweni (ngokwesibonelo, akunakwenzeka ukuthola i-buckwheat phesheya) .
Ungakhohlwa ngalezo zinto ezincane esixoxe ngazo kulesi sihloko. Mhlawumbe le mininingwane izobonakala ingabalulekile kuwe, kodwa ngokuyinhloko inquma inhlalakahle yakho nomoya wakho phakathi neholide lakho.