Ungakugwema kanjani ukuzizwa ulambile ekudleni okuluhlaza?

Okuqukethwe

Ngokuvamile, ukudla okuluhlaza kunikeza umzimba amavithamini, amaminerali, nama-phytonutrients agayeka kalula kunokudla okuphekiwe, njengoba izakhamzimba zingalahleka ngesikhathi sokupheka. Okuhlukile yi-lycopene, okuqukethwe kwayo okwandisa utamatisi ngesikhathi sokupheka, nezinye izinto eziningana ezifanayo. Kodwa ukushoda kwabo kulula ukukulungisa ngenani - futhi, kuseluhlaza! – imifino nezithelo. Isibonelo, mayelana ne-lycopene, itholakala kukhabe, i-pink grapefruit kanye ne-guava.

Inselele yangempela ye-foodist eluhlaza akuzona izici zokulandelela, kodwa umuzwa ocashile wendlala ongavela phakathi nosuku. Uma ufunde ukubhekana nalokhu, iphuzu lesibili elibalulekile liyisidingo sokudla ama-calories anele. Ukudla kwakho kufanele kuhluke futhi kufake nenqwaba yezithelo nemifino emisha, kanye (ngenani elifanele) imithombo yamafutha enempilo njengamantongomane, imbewu, ukwatapheya, ukhukhunathi, iminqumo.

Khumbula ukuthi uhlukile. Izinga lekhalori nokudla okunomsoco kubantu ababili abasebenzisa ukudla okuluhlaza kungahluka - njengabantu ababili abadla ukudla okugaywe ngokushisa. Ukudla kufanele kucabangele izidingo zakho zekhalori ngayinye - zincike eminyakeni yobudala, indlela yokuphila nezinye izici eziningi.

Kodwa kunemithetho ejwayelekile yawo wonke umuntu: sebenzisa ama-carbohydrate anempilo ngokwanele, amaprotheni asekelwe ezitshalweni namafutha anempilo (kusuka kumantongomane, njll.). Ngakho-ke umthetho wokuqala wokudla okuluhlaza ukudla okwanele, futhi lokho kuhlanganisa nokudla imisoco eyanele eyahlukene.

Sizokutshela ukuthi ungaxazulula kanjani izinkinga zombili zokudla okuluhlaza: okokuqala, ukuthi ungazizwa kanjani ulambile, futhi okwesibili, ukuthi ungadla kanjani amaqembu ahlukene wezakhi ngaphandle kokushintsha izimiso ezikhethiwe zokudla okuluhlaza nganoma iyiphi indlela.

1.     Layisha izithelo

Izithelo zine-fiber ephezulu, ezokusiza uzizwe ugcwele. Wonke umuntu uyazi ukuthi agcwele amavithamini, amaminerali nama-antioxidants ngokoqobo, ngakho-ke ukudla izithelo kuhlale kuyinto efanele!

Akufanele uphathe izithelo njengento edliwayo “ye-dessert”, “ye-dessert” noma ngezingxenye ezincane. Ngoba “akumnandi”, kodwa ukudla. Ushukela osesithelweni awufani nakancane nokumaswidi ayingozi, kodwa “usephaketheni” le-fiber enempilo, ngakho-ke udonswa kancane kakhulu, ngokwesibonelo, isiraphu ye-fructose noma ushukela omhlophe ojwayelekile! Layisha izithelo.

Indlela yokulungisa isidlo esiphelele, esanelisayo sezithelo eziluhlaza - kulula nakakhulu futhi ngokushesha kunesaladi lesithelo? Isibonelo, ungenza i-smoothie ngokuhlanganisa ubhanana ambalwa, inkomishi yamajikijolo, nejusi yewolintshi esanda kukhanywa.

Yiqiniso, izithelo nazo zinhle njenge-dessert noma isiphuzo (kuhlanganise nesikhathi sekwephuzile - ukususa umuzwa wokungabi nalutho esiswini, kodwa futhi ungawufaki ebusuku, isibonelo, ngamantongomane).

Vula amehlo akho engqondo - sungula lapho ungangeza khona izithelo! Isibonelo, zisebenzise ngokukhululekile kumasaladi emifino kanye namasemishi esinkwa esiluhlaza. Eqinisweni, amathuba okusebenzisa izithelo ekuphekeni ukudla okuluhlaza awanqunyelwe.

2. Phuza amanzi amaningi

Kuyacaca ukuthi amanzi awanawo umsoco njengezithelo nemifino. Kodwa, okokuqala, kuyadingeka empilweni; okwesibili, kunikeza umuzwa wokusutha, okuhlanganisa phakathi kokudla okuyinhloko. Ukuphuza amanzi anele kunikeza ukwanda okubonakalayo kwe-vivacity, futhi futhi kusheshisa imetabolism futhi kusiza umzimba ukuqeda ubuthi obungase "buzinze" endaweni ethile kuyo kudala. Phuza ingilazi enkulu yamanzi ngemva kokudla ngakunye.

Uma ukuthola kunzima ukuphuza amanzi amaningi – masingazenzisi, kungaba yisicefe ngempela! – bese wehlukanisa ukunambitheka kwayo. Isibonelo, engeza i-mint, i-vanilla noma i-orange extract - ngeke usathola amanzi, kodwa njengesiphuzo, okulula kakhulu futhi okumnandi kakhulu ukuwasebenzisa ngamanani adingekayo empilweni. Ungakwazi ukugcizelela emanzini amakhambi (i-mint efanayo, noma, isibonelo, i-basil), ukubeka i-jug esiqandisini ubusuku bonke. Elinye iqhinga lokuwina ukukhama iwolintshi elisha noma umcako emanzini! Ungakwazi ukuhlukanisa lesi sixazululo ngokungeza amanzi, isibonelo, ijusi elisha lamagilebhisi noma ijusi ye-kiwi.

3.     Faka amafutha anempilo ekudleni kwakho

Imithombo enempilo yamafutha iyadingeka njengengxenye yokudla okuluhlaza ngoba, njengezithelo, iqukethe i-fiber eningi. Ngaphezu kwalokho, amafutha abalulekile ekunqandeni indlala. Amantongomane, imbewu, ukwatapheya, ukhukhunathi, i-durian (isithelo esingavamile) yimithombo emihle kakhulu yamafutha anempilo (ngokungafani namafutha emifino, nawo-ke, anamafutha kakhulu, le mikhiqizo iqukethe nezinye izinto eziningi eziwusizo). Lokhu kudla kungadliwa ngokwakho noma kuhlanganiswe nama-smoothie, ama-salad dressings, amasoso noma amasobho. Zizwe ukhululekile ukudala izitsha ezintsha ezimangalisayo! Inyama ye-avocado kanye nekakhukhunathi ingasetshenziswa ekuphekeni ekhaya ngendlela efanayo ukuthi amantongomane nembewu yengezwa ngamafutha kanye nokusutha, kodwa futhi yenza i-ayisikhilimu emangalisayo!

4. Gwema ukudla okulula Ukudla okulula kuyimpendulo yokulambela noma yimuphi umthandi wokudla okuluhlaza! Nakuba izithelo nemifino eluhlaza kunomsoco ngendlela emangalisayo, aqukethe kuphela inani elincane lamakholori, ngakho ngokudla izikhathi ezi-3 kuphela ngosuku, kunzima ukuhlangabezana nemfuneko yekhalori yansuku zonke. Awufuni ukudla ngokweqile… Isixazululo silula (futhi simnandi): ukudla okulula phakathi kokudla! Qinisekisa kusengaphambili ukuthi phakathi nosuku awuntuli ukudla okulula okulula: isibonelo, ingagezwa futhi yomiswe izaqathe, noma ama-celery pods, noma izinsuku - konke lokhu kuzongena ngokumangalisayo, kufaka phakathi esitsheni segilavu ​​yemoto. . Gcina inhlanganisela yamantongomane, omisiwe kanye ne-cocoa nibs kudeskithophu yakho ehhovisi nasekhaya. Futhi, yiqiniso, akekho okuvimbela ukuthi uthathe izithelo yonke indawo nawe - isibonelo, amawolintshi ambalwa nama-apula.

5. Hlela ukudla kwakho 

Indlela esheshayo yokuzizwa ulambile ekudleni okuluhlaza ukweqa ukudla. Uma ungazibekeleli uhlelo lokudla, maningi amathuba okuthi uzizwe ulambile njalo.

Kuthatha imizuzu embalwa kuphela ukubhala phansi lokho ozokudla (okungenani kafushane) ngesonto elizayo. Kungumqondo omuhle futhi ukuqoqa ukudla okulula kwalesi sikhathi ngemva nje kwalokho (bona iphuzu elingenhla) ukuze ungacabangi ngakho nsuku zonke. Ngaphezu kwalokho, ungenza ngisho namasaladi akho, ama-appetizers, okokugqoka, namasoso ngaphambi kwesikhathi-bese uvele uwakhiphe efrijini njengoba kudingeka. Ukupheka kuzohamba ngokushesha! Uma uhlela futhi ulungiselela kusengaphambili, kuba ngcono.

Uma ulandela lezi zeluleko ezi-5 ezilula, nakanjani uzokwazi ukugwema imizwa yendlala nokuntuleka kwezakhi.

Ngokusekelwe ezintweni zokwakha

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