Ukudla kwe-Kefir-curd usuku olungu-1, -1 kg (usuku lokuzila lwe-kefir-curd)

Ukwehla kwesisindo kuze kufike ku-1 kg ngosuku olungu-1.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-600 Kcal.

Kuziphi izimo lapho ukudla kwe-kefir-curd kusetshenziswa?

Izazi zokudla okunomsoco ziyavuma ukuthi i-kefir ne-cottage shizi yizinto ezibalulekile zokudla okunempilo. Ngakho-ke, i-kefir-curd expression yokudla kuwo wonke umuntu omane alahleke olwandle lokudla okuthandwayo, kepha ngasikhathi sinye amaphupho wesibalo esincane abe yinto yokuphila yangempela. Kunezizathu eziningana zalokhu:

• Kokubili i-kefir ne-cottage shizi yimikhiqizo yamaprotheni kuphela futhi idinga amandla aphindwe izikhathi ezi-3 emzimbeni wokugaya uma kuqhathaniswa nokudla okunama-carbohydrate, ngakho-ke kulula kakhulu ukulondoloza lokhu kudla ngenxa yenani elikhulu lokudla ekudleni.
• Kokubili i-cottage shizi ne-kefir ngokwabo ziyimikhiqizo yokudla okunomsoco, ukudla okuningi okuxubile kusekelwe kuzo.
• Kokubili i-kefir ne-cottage shizi iqukethe cishe i-cholesterol, okuyinto, njengoba wonke umuntu azi, iyimbangela yesifo esibi esihlobene nobudala se-atherosclerosis.
• Kokubili i-cottage shizi ne-kefir, ngisho nangaphandle kwezithako zokudla, kuqukethe inani elikhulu lamabhaktheriya anomphumela omuhle emgudwini wethu wokugaya ukudla - futhi ngisho nangaphezulu uma le mikhiqizo ibuye ihlanganiswe ne-biobacteria.

Ngakho-ke, ukudla kwe-kefir-curd kungenye yezindlela zokudla eziwusizo kakhulu ezinconywe ngabezomsoco futhi ezinqunywe odokotela ngezifo zezinso nesibindi, inhliziyo, isifo sokuqina kwemithambo yegazi, isifo sikashukela nezinye izifo.

Izidingo zokudla kwe-kefir-curd usuku olungu-1

Ukuchitha usuku olungu-1 lokudla kwe-kefir-curd, 200-250 g we-cottage shizi (iphakethe elilodwa) kanye nelitha eli-1 le-kefir ejwayelekile liyadingeka.

I-Kefir yokudla ingcono okusha (kufika ezinsukwini ezi-3). Okuqukethwe okunamafutha okufanelekile kungu-0% noma u-1%, kepha hhayi ngaphezu kuka-2,5%. Ungakwazi, ngaphezu kwe-kefir, noma yiluphi ubisi oluvutshiwe hhayi umkhiqizo omnandi - iyogathi, ubisi olubilisiwe olubilisiwe, i-whey, i-kumis, i-ayran, noma enye, ekhiqizwa endaweni yakho enekhalori efanayo noma okuqukethwe okunamafutha (engekho ngaphezu kuka-40 Kcal / 100 g), ibuye ilungele izithako zokudla.

Siphinde sithenge noshizi wekotishi omusha. Okuqukethwe kwamafutha kuze kufike ku-2%, ngokusho kwamagama asephakeji, i-cottage shizi yokudla noma ushizi we-cottage shizi ongaphansi kufanelekile. Kweminye imithombo, ukudla kwe-kefir-curd kuvumela i-9% cottage shizi kanye nokwanda kwenani lazo kufika ku-500 g. Umthamo onjalo we-cottage shizi nokuqukethwe okunamafutha okunjalo akwamukeleki ukuchitha usuku olulodwa lwe-kefir-curd ngenxa yokuqukethwe okuphezulu kwekhalori lansuku zonke. Kepha ekudleni kwe-kefir-curd izinsuku ezingama-5-7, inani elinjalo lizoba elijwayelekile, ngokuqukethwe okulinganiselwa nsuku zonke kwekhalori okungu-700-800 Kcal.

Olunye usuku udinga ukuphuza okungenani amalitha ayi-1,5. amanzi, ajwayelekile, angenawo amaminerali futhi angenayo i-carbonated - ejwayelekile, eluhlaza, itiye elinamakhambi livunyelwe, kepha amajusi wemifino / izithelo awavunyelwe.

Imenyu yokudla ye-Kefir-curd yosuku olungu-1

Siqala usuku ngengilazi (200 ml) ye-kefir. Ngokuzayo, phakathi nosuku, udinga ukudla lonke ushizi we-cottage, uwahlukanise ube izingxenye ezi-4-5, futhi ushintshanise phakathi kokudla i-cottage shizi ngokuphuza i-kefir njalo emahoreni ama-2-3 - izikhawu zingakhuphuka kancane noma zehle. Isibonelo, ngo-7-30 kefir, ngo-10-00 ingxenye yesine ye-cottage shizi, ngo-12-00 kefir, ngo-14-00 futhi ingxenye yesine ye-cottage shizi, ku-16-00 kefir, njll. ihlinzeka ngokudla ngasikhathi sinye kwe-cottage shizi nokuphuza i-kefir njalo emahoreni ama-3-4. Zombili lezi zinketho zifana ncamashi futhi unquma ukuthi iyiphi oyikhetha ngokuthanda kwakho, ngokwesibonelo, ngosuku lokusebenza, inketho 2 incamela ngenxa yezikhawu ezinkulu phakathi kokudla.

Ungakhohlwa cishe amalitha ayi-1,5. amanzi angenalutho. Ungasebenzisa futhi itiye elijwayelekile elimnyama, elenziwe ngamakhambi noma eliluhlaza noma elenziwe ngamakhambi, kepha hhayi amajusi emvelo.

Izinketho zemenyu zosuku lokuzila lwe-kefir-curd

Zonke izinketho ziyahlukahluka ekunambithekeni futhi zisebenza ngokufana, ngakho-ke sikhetha ngokuvumelana nezintandokazi zethu.

1. Ukudla kwe-Kefir-curd usuku olungu-1 ngezithelo ezomisiwe - kuya ku-1 l. i-kefir no-200 g we-cottage shizi, ungangeza u-40-50 g wanoma iziphi izithelo ezomisiwe - amabhilikosi omisiwe, omisiwe, ama-persimmon, ama-apula, umlimi unquma noma imixube yawo. Le nketho yemenyu, ngaphezu kwe-kefir, inomphumela omncane we-laxative (ikakhulukazi ngenxa yemiphulumu). Izithelo ezomile zihlukaniswe izingxenye ezine futhi zidliwe nge-cottage shizi. Izithelo ezomile zingafakwa kuqala (kusihlwa), kodwa hhayi nhlobo.

2. Usuku lokuzila lwe-Kefir-curd nge-bran - njengesengezo esinomuzwa oqinile wendlala, engeza isipuni esingu-1 engxenyeni ngayinye yoshizi wekotishi. i-rye, i-oat noma i-bran bran. Ngenye indlela, i-bran ingashintshwa nge-oatmeal, i-muesli noma yikuphi ukuhlanganiswa okulungele ukusetshenziswa kwezithelo-okusanhlamvu - bese ungezi okuphelele, kepha uhhafu wesipuni.

3. Ukudla kwe-Kefir-curd usuku olungu-1 noju - Le nketho isetshenziselwa ukuphathwa ikhanda kanzima okwenzeka kwabanye abantu ngokungabikho kwama-carbohydrate. Kuvunyelwe ukwengeza i-1 tsp engxenyeni ngayinye ye-kefir. uju. Uma ngokungazelelwe unekhanda ngesikhathi sokudla, vele ungeze uju ekudleni kwakho okulandelayo kwe-kefir noma i-cottage shizi. Ungaxuba uju ne-cottage shizi (kepha futhi akudingekile), ujamu noma ujamu nakho kufanelekile.

4. Ukudla kwe-Kefir-curd usuku olu-1 ngamajikijolo - ehlobo, lapho uhla lwamajikijolo lukhulu kakhulu, ukudla kungenziwa ngokungeza okuncane kwanoma yimaphi amajikijolo amasha ku-kefir noma e-cottage shizi. Amajikijolo, ama-strawberry asendle, ama-currants, ikhabe, ama-cherries, ama-cherry, ama-gooseberries - nakanjani noma yimaphi amajikijolo azowenza.

5. Ukudla kwe-Kefir-curd usuku olulodwa ne-rosehip decoction - ekupheleni kobusika nasekuqaleni kwentwasahlobo, kungcono ukusebenzisa le nketho, ezoqinisekisa ukuthi kunezinga eliphakeme levithamini C ngesikhathi sokudla, lapho umzimba ubuthakathaka kakhulu. Kanye ne-cottage shizi, siphuza ingilazi yomhluzi we-rosehip (noma itiye le-rosehip). Itiye le-Hibiscus nanoma yiliphi itiye eliqinisiwe linomphumela ofanayo.

Ukungafani kokudla kwe-kefir-curd usuku olungu-1

Kunoma ikuphi, ukubonisana nodokotela ngaphambi kokudla kudingekile. Ngaphezu kwalokho, udokotela angancoma lokhu kudla kancane futhi ngokuya ngemikhawulo engenhla.

Izinzuzo zosuku lokuzila lwe-kefir-curd

Zonke izinzuzo zokudla kwe-kefir-curd ziwumphumela oqondile wemikhiqizo yayo eyinhloko kumenyu:

• I-Cottage shizi ne-kefir iqukethe i-calcium eningi namavithamini B1, B2, PP, C anokuqukethwe okuphansi kwekhalori. Ngenxa yalokhu, ukuqiniswa kwethambo nezicubu ze-cartilage kuqinisekisiwe kuwe. Futhi amantombazane azidlayo anezinwele ezinempilo nezinhle, izipikili eziqinile futhi ngokuvamile athi i-cottage shizi iyimfihlo yobuhle besifazane.
• I-Cottage shizi ne-kefir aqukethe ama-fatty acids, ngakho-ke kunconywa ekudleni okunomsoco kwezifo zenhliziyo, isibindi, i-atherosclerosis kanye nomfutho wegazi ophezulu.
• I-Curd iveze izakhiwo ze-lipotropic (ithuthukisa umzimba we-metabolism)
• I-Cottage shizi inomthelela ekwandeni kwe-hemoglobin egazini - inani eliphansi lalesi sikhombisi alivamile, kepha inani eliphansi kakhulu libonisa i-anemia.
• Njengosuku lokuzila ukudla, lokhu kudla kuyasebenza kakhulu - ukwehlisa isisindo osukwini olungu-1 kungaphezu kuka-1 kg, ukwehla kwesisindo kuyaqhubeka ezinsukwini ezilandelayo ngokudla okujwayelekile.
• I-Kefir (ikakhulukazi enezithasiselo) iveze izakhiwo zokulwa namagciwane nezokulwa nokuvuvukala kanye nezithako ezisiza ekuqiniseni amasosha omzimba.
• I-Kefir ijwayele i-microflora yamathumbu ngakho-ke ithuthukisa isimo se-digestive tract.
• Usuku lokuzila lwe-Kefir-curd, cishe ngaphandle kokudla nokuzwa okucindezelayo, kuzosiza ukugcina isisindo sakho esifanele (uma senziwa kanye njalo emavikini angu-1-2).

Okubi kokudla kwe-kefir-curd usuku olungu-1

• Usuku lokuzila lwe-kefir-curd alulungele ukulahlekelwa isisindo ngokugcwele - lokhu akuyona into yokudla, kepha ngomsebenzi wokugcina isisindo ngaphakathi kwemikhawulo edingekayo, kungenzeka ngokuphelele.
• Ukwehla kwesisindo kungancishiswa kancane phakathi nezinsuku ezibucayi.
• Ingxenye ebalulekile yokudla - i-kefir - ayenziwa kwamanye amazwe aseYurophu - bese sikhetha noma yimuphi umkhiqizo wobisi oluvutshiwe wendawo (iyogathi ikhiqizwa cishe yonke indawo) ngokuqukethwe kwekhalori okungekho ngaphezu kuka-40 Kcal nge-100 g noma okuqukethwe okunamafutha ngaphansi kuka-2%.

Usuku lokuzila lokudla lwe-kefir-curd

Inhloso yalokhu kudla ukugcina isisindo sisemikhawulweni edingekayo - ngoba lokhu kwanele ukugcina ukudla usuku olulodwa, kanye njalo emavikini ama-1-2. Kepha uma ufisa, i-kefir-curd ingaphindwa njalo ezinsukwini ezithile zokudla okuvamile. Lokhu kudla kubizwa ngokuthi ukudla okunemigqa.