Ukuze ube nokwanele kwezinto ezidingekayo ngesikhathi seLent, udinga ukucabanga kahle ngemenyu futhi ufake kuyo enye indlela yemikhiqizo evamile. Inyama, imikhiqizo yobisi, amaqanda, utshwala (iwayini livunyelwe ngezinye izinsuku) namaswidi akuvunyelwe.
Inyama
Okokuqala, iphrotheni, ngaphandle kwalokho i-metabolism evamile nemisebenzi ebalulekile yomzimba ayinakwenzeka.
Esikhundleni senyama, ungasebenzisa okusanhlamvu - ama-chickpeas, ubhontshisi, udali, uphizi. Imidumba inamaprotheni anele okukugcina ukhuthele futhi usebenza usuku lonke. Amaprotheni ezitshalo ahlukile kumaprotheni ezilwane futhi kulula nakakhulu ukuwagayeka nokumunca.
amaqanda
Lokhu kuphinde kube amaprotheni ezilwane, futhi kukhona uvithamini B omningi emaqandeni. Ukuze uvimbele ukuntuleka kwayo emzimbeni, yidla iklabishi - iklabishi elimhlophe, ukholifulawa, i-broccoli, amahlumela aseBrussels. Amakhowe noma i-tofu yimithombo emihle yamaprotheni. Ngezimpahla ezibhakiwe kanye nenyama egayiwe, sebenzisa isitashi, i-semolina, impushan yokubhaka, noma izithelo ezinesitashi ezifana nobhanana.
Ukukhiqizwa kobisi
Inzuzo eyinhloko yemikhiqizo yobisi iqukethe i-calcium, ebalulekile emathanjeni anempilo, izinwele, izinzipho kanye nesimiso sezinzwa. Ungayenza kanjani ukuntuleka kwe-calcium: imbewu ye-poppy, imbewu yesesame, i-bran kakolweni, amantongomane, i-parsley, amakhiwane omisiwe, izinsuku.
Ukuhlanganiswa
Awekho amabhisikidi, ophaya namakhukhi, zonke izinto ezibhakiwe ezisekelwe kumaqanda nemikhiqizo yobisi, ezingavunyelwe, ungasebenzisa futhi i-gelatin. Ungadla ushokoledi omnyama ngaphandle kobisi, noma yisiphi isithelo esomisiwe, noma yimaphi amantongomane kusiraphu noma ushokoledi, kanye ne-kozinaki ngaphandle kwebhotela. Idla ama-marshmallows, i-marmalade nejeli ene-pectin, uju, ujamu owenziwe ekhaya nezithelo.
Ukuze anelise kakhudlwana
Yakha imenyu yakho ukuze okusanhlamvu kuhlale kukhona kuyo kaningi ngangokunokwenzeka. Phakathi nokuzila ukudla, bazoba isisekelo sakho samandla. Lezi yi-oatmeal, i-buckwheat, ibhali, i-quinoa, i-millet - ingasetshenziswa njengesitsha esiseceleni, ingezwe kumasobho angenalutho, amaphayi enhlama enamafutha.
Ungakhohlwa ngamantongomane - umthombo wamaprotheni wemifino, kanye namavithamini namaminerali, ama-polyunsaturated fatty acids.
Imifino izokusiza ukuthi ubhekane nokudla okunama-carbohydrate ngokunikeza i-fiber. Ngosizo lwemifino, ungakwazi ukwandisa kakhulu imenyu enomzimba futhi upheke nezimpahla ezibhakiwe ngokusekelwe kuzo.
Sizokhumbuza, phambilini sishicilele ikhalenda le-Great Lent ka-2020, futhi satshela nendlela yokwenza isobho elimnandi elinamafutha.