Ukudla kwe-kiwi, izinsuku ezingu-7, -4 kg

Ukwehlisa isisindo kuze kufike ku-4 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1020 Kcal.

UKiwi akasathathwa njengomkhiqizo waphesheya kwezilwandle, njengoba wawunjalo ngaphambili. Ukunambitheka okumnandi nokumuncu kwalezi zithelo ezinsundu shaggy kwaheha abantu bakithi. Ngendlela, inkolelo esakazekile yokuthi i-kiwi isithelo ayilungile. I-Kiwi ijikijolo elikhula esihlahleni esifana nesihlahla esinamagatsha aqinile kakhulu. Leli berry laqanjwa ngenyoni ehlala eNew Zealand. Lezi zithelo ezingajwayelekile zazalwa ngusosayensi wezolimo waseNew Zealand owalima umvini waseChina ovamile. Izakhamizi zamanye amazwe zibiza i-kiwi ngokuthi "ama-gooseberries amaShayina".

Amajikijolo e-kiwi anesisindo esisuka ku-75 kuye ku-100 amagremu futhi aqukethe lonke uhla lwezinto eziwusizo. Namuhla kunezidlo eziningi ezisuselwa ku-kiwi. Ake sigxile kokuthandwa kakhulu futhi okusebenzayo.

Izidingo zokudla kwe-kiwi

Indlela emfushane yokwehlisa isisindo nokusetshenziswa okusebenzayo kwe-kiwi kuyaqhubeka 2 usuku, lapho ungalahla khona amakhilogremu angu-1-2 futhi ukhiphe uketshezi oluningi emzimbeni. Le yindlela enhle yokulungisa isibalo sakho ngaphambi komcimbi obalulekile noma ngemuva kokudla okunomsoco. Izinsuku ezimbili udinga ukunamathela ekudleni okuqinile, okusho ukusetshenziswa kwe-1,5-2 kg ye-kiwi nsuku zonke. Kungakuhle ukulandela imigomo yokondleka ngamaqhezu. Ukudla kufanele kube nosayizi ofanayo futhi kusatshalaliswe ngokulinganayo ngokuhamba kwesikhathi. Ungachitha usuku olulodwa ekudleni okunjalo.

Uma udinga ukunciphisa isisindo ngokubonakalayo, ungacela usizo ekudleni, okunconywayo ukuthi uhlale phezu kwayo izinsuku 7... Njengomthetho, ngalesi sikhathi, umzimba ushiya okungenani u-3-4 kg wesisindo esiningi. Ngempilo enhle kanye nesifiso sokuguqula isibalo kancane, le nguqulo yokudla kwe-kiwi inganwetshwa. Kodwa ochwepheshe ngokwezigaba abancomi ukuzincisha ukudla ngale ndlela isikhathi esingaphezu kwezinsuku eziyisishiyagalolunye. Uhlu lokudla okufanele kulahlwe luhlanganisa ushukela nawo wonke amaswidi, izinto ezibhakwayo, ukudla okusheshayo, ukudla okulula, iziphuzo ezidakayo, ikhofi netiye elimnyama, i-soda. Futhi ukusekela ukudla, ngaphezu kwe-kiwi, kunconywa inyama yenkukhu engenasikhumba, ukolweni ohlumayo, i-semolina, inhlanzi, amaqanda enkukhu, ubisi kanye noshizi onamafutha aphansi, iyogathi engenalutho, izithelo nemifino (okungcono okungeyona isitashi), ezihlukahlukene. amakhambi, itiye eliluhlaza kanye decoctions herbal. Phuza amanzi ahlanzekile anele nsuku zonke. Khetha ukudla okuthandayo ekudleni okusohlwini futhi ukudle ngaphezu kwezibiliboco zansuku zonke ezi-5. Ungadli ngokweqile noma udle amahora amathathu alandelayo ngaphambi kokulala. Eminye imikhiqizo engabaliwe ohlwini olunqatshelwe, ungazivumela kancane, ukhethe okuwusizo kakhulu. Njengoba kuvinjelwe ukwengeza ushukela ekudleni neziphuzo, ungasebenzisa inani elincane (3-1 tsp) loju lwemvelo.

Umphumela ofanayo maqondana nokwehla kwesisindo unikezwa ngu inketho yesibili yokudla kwamasonto onke ku-kiwi… Ukudla kwale ndlela kuhlanganisa nezidlo ezinhlanu ngosuku. Kodwa kulokhu, imenyu ethile inqunyiwe, isisekelo sayo, ngaphezu kwe-kiwi, yimikhiqizo elandelayo: i-oatmeal, i-buckwheat, irayisi, inyama enomzimba, ama-apula, amajikijolo, imifino, i-kefir enamafutha aphansi kanye ne-yogurt, izithelo ezomisiwe. . Abathuthukisi bale ndlela yokunciphisa isisindo bavumela labo abakuthola kunzima ukwenza ngaphandle kwalezi ziphuzo ukuba baphuze inkomishi yesibili yekhofi noma itiye elimnyama, kodwa batusa kakhulu ukwenza lokhu ngaphambi kwesidlo sasemini futhi bangangezi ushukela, ukhilimu nezinye izithasiselo ezinekhalori ephezulu. kubo.

3-4 amakhilogremu athe xaxa (futhi uma ezemidlalo zixhunywe - kufika ku-7) zingaphonswa ngaphandle zisetshenziswa ukudla kwama-kiwi kwamasonto amabili… Ngokwemithetho yayo, udinga ukushintshanisa izabelo zansuku zonke nohlu oluthile lokudla. Ngosuku lokuqala, imenyu iqukethe ama-kiwis ayi-9-10, isemishi elenziwe ngesinkwa sokudla okusanhlamvu kanye nocezu lweshizi onzima ongafakwanga usawoti, isifuba senkukhu ebilisiwe, ushizi onamafutha aphansi (kufika ku-250 g) kanye nengxenye yokunge isaladi yemifino enesitashi. Ngosuku lwesibili, kuvunyelwe ukudla izithelo ezifika ku-10 ze-kiwi, ucezu lwesinkwa se-rye, amaqanda enkukhu abilisiwe noma athosiwe (ama-2 ama-PC.), Kufinyelela ku-300 g wezinhlanzi ezibilisiwe noma ezishubile, izingcezu ezimbalwa zesifuba senkukhu (asiwasebenzisi uwoyela uma upheka), utamatisi omusha ongu-2-3. Ngaphambi kokulala, ngomuzwa oqinile wendlala, ungaphuza ingilazi ye-kefir enamafutha aphansi noma udle izipuni ezimbalwa zeshizi le-cottage elinamafutha amancane.

Uma ungajahi ukwehlisa isisindo, futhi wanelisekile ngokuhamba kancane, kepha okunenzuzo enkulu empilweni, ukuhoxiswa kwesisindo ngokweqile, ungavele ulungise indlela odla ngayo ohlangothini lokuba usizo. Nciphisa ukusetshenziswa kokudla okunamafutha nokunamafutha okunama-khalori amaningi, susa ukudla okulula ngaphambi kokuyolala bese wethula ama-kiwi amaningi ekudleni kwakho. Ngokuya ngokubuyekezwa kwabantu abaningi, lo mkhuba, onesisindo eseqile esikhona, ukuvumela ukuthi wehlise kusuka ku-3 kuye ku-9 kg ngenyanga yokuqala. Yidla i-kiwi ngendlela emsulwa, engeza kumasaladi ahlukahlukene, wenze ama-smoothies amnandi futhi ngokuqinisekile uzosimangaza umphumela.

Kubaluleke kakhulu ukufunda ukuthi ungayikhetha kanjani i-kiwi efanele. Izithelo ezivuthiwe akufanele zibe nzima. Uma ucindezela kancane ku-kiwi, ukuhlehlisa okuncane kufanele kuhlale. Futhi uphawu lokuvuthwa yiphunga elikhanyayo lamajikijolo, ubhanana noma ilamula eliphuma ku-kiwi. Izithelo ezilungile (okungukuthi ezingavuthiwe ngokweqile noma eziluhlaza) kufanele zibe nesikhumba esishwabene kancane. Uma usathenga i-kiwi engaphansi, isimo singagcinwa. Ukwenza lokhu, beka amajikijolo endaweni emnyama ukuze "uphumule". Le ndlela izokuvumela ukuthi ulungele ukudla ama-kiwis kungekudala.

Imenyu yokudla ye-Kiwi

Isibonelo sokudla kokudla kwamaviki onke kwe-kiwi (inketho yokuqala)

Usuku 1

Ukudla kwasekuseni: "isaladi yobuhle" equkethe i-oatmeal, izingcezu zamagilebhisi, i-kiwi, i-apula negciwane likakolweni, okunongwe nge-yoghurt yemvelo enamafutha amancane.

Isnack: i-cocktail ebandakanya i-grapefruit namajusi e-orange, amanzi amaminerali kanye nenani elincane legciwane likakolweni eliqoshiwe.

Isidlo sasemini: amadombolo e-semolina nengilazi yobisi.

Isidlo sasemini: i-cocktail yezithelo ze-kiwi esilinganisweni sama-200 g, ingilazi ye-kefir ephansi noma i-yogurt nenani elincane lamantongomane aqoshiwe (ama-pistachios ayisinqumo esihle).

Isidlo sakusihlwa: ama-kiwis ama-2; i-cottage shizi (cishe u-50 g); ucezu lwesinkwa sokudla, olungagcotshwa ungqimba oluncane lwebhotela; ingilazi yeyogathi eyenziwe ekhaya ngokufakwa kwamahlumela kakolweni.

Usuku 2

Ukudla kwasekuseni: amaqanda amabili enkukhu abilisiwe noma athosiwe ngaphandle kwebhotela; ingilazi yeyogathi ngokufakwa kwegciwane likakolweni noma izipuni ezimbalwa zeshizi le-cottage ngokufakwa kwe-kiwi nanoma yisiphi isithelo.

Isnack: i-apula ebhakwe.

Isidlo sasemini: isifuba senkukhu esithunyelwe; isaladi leklabishi elimhlophe namakhukhamba.

Isidlo sasemini: ingilazi ye-kefir exutshwe nokolweni ohluma.

Isidlo sakusihlwa: ushizi we-cottage shizi ne-kiwi cocktail.

Note… Yenza imenyu yezinsuku ezisele ngokuya ngalezi zibonelo nezincomo ezingenhla.

Isibonelo sokudla kokudla kwamaviki onke kwe-kiwi (inketho yokuqala)

UMsombuluko

Ukudla kwasekuseni: ingxenye ye-oatmeal ephekwe emanzini ngokungezwa kwamapulangwe; isinkwa se-bran nocezu lweshizi olunamafutha amancane.

Isinongo: i-kiwi ne-apula, okunongwe ngeyogathi enamafutha amancane.

Isidlo sasemini: isobho lamakhowe ngaphandle kokuthosa, okuphekwe ngomhluzi wenyama omuncu; intambo yenkukhu eshubile ngaphandle kwesikhumba; cishe i-100 g ye-squash puree.

Isidlo sasemini: 2 kiwi.

Isidlo sakusihlwa: i-cottage shizi enamafutha aphansi (2-3 tbsp. L.), Ixutshwe nezicucu ze-kiwi nama-apula; amakhambi noma itiye eliluhlaza.

Ngaphambi kokulala: I-kefir enamafutha aphansi noma iyogathi engenalutho ne-kiwi smoothie.

NgoLwesibili

Ukudla kwasekuseni: i-buckwheat enkampanini yemifino engekho isitashi; itiye eliluhlaza noma elenziwe ngamakhambi ngocezu lukalamula; Ama-bhisikidi ama-1-2.

Isinongo: isaladi lama-strawberry ne-kiwi, elinganiselwa ngokhilimu ngokuqukethwe okunamafutha okungafika ku-5% (okungadluli ku-1 tbsp. L.).

Isidlo sasemini: isitsha sesobho semifino ngaphandle kokuthosa; i-steam cutlet cutlet; imifino embalwa eluhlaza noma ebhakwe.

Isidlo sasemini: 2 kiwi.

Isidlo sakusihlwa: isitshulu se-zucchini nokholifulawa; ucezu lukashizi onganamanzi oqinile; itiye eliluhlaza.

Ngaphambi kokulala: kufika ku-200 ml we-kefir wokuqukethwe okuphansi kwamafutha.

NgoLwesithathu

Namuhla kunconywa ukuthi uhlele usuku lokuzila ukudla, lapho kungakuhle ukuthi udle kuphela i-kiwi nemikhiqizo yobisi enamafutha aphansi ngenani olidingayo ukwanelisa ukulamba kwakho.

NgoLwesine

Ukudla kwasekuseni: ingxenye yamafutha aphansi e-cottage cheese casserole ne-berry mix; Ikhofi yetiye.

Isnack: 2 kiwi.

Isidlo sasemini: isobho semifino, isithako esikhulu sokwenza iklabishi; ucezu lwezinhlanzi ezibilisiwe ezinengxenye yeklabishi oyisitshulu.

Isidlo santambama: i-kefir enamafutha aphansi, ama-sitrobheli ne-kiwi smoothies.

Isidlo sakusihlwa: izipuni ezimbalwa zephalishi lelayisi; itiye eliluhlaza ngamabhisikidi ama-1-2.

Friday

Ukudla kwasekuseni: i-oatmeal enama-apricot omisiwe noma ezinye izithelo ezomisiwe; itiye / ikhofi nocezu lukashizi onzima.

Isinongo: isaladi eliphakathi kwe-kiwi, elinongwe nge-kefir ephansi.

Isidlo sasemini: Sondeza isobho le-noodle nefulawa eqinile; i-ragout evela kunogwaja wonogwaja nemifino (ingqikithi yesisindo sengxenye ayikho ngaphezu kuka-150 g).

Isidlo sasemini: 1-2 kiwi.

Isidlo sakusihlwa: i-100 g yoshizi we-cottage shizi onamafutha amancane enkampanini yama-kiwi tincetu nokuhlanganiswa kwamajikijolo; isinkwa esisanhlamvu sonke; amakhambi noma itiye eliluhlaza.

Ngaphambi kokulala: ingilazi ye-yogurt enamafutha amancane enezicucu ezimbalwa ze-kiwi.

Saturday

Ukudla kwasekuseni: i-steam omelet evela emaqanda amabili enkukhu; itiye noma ikhofi.

Isnack: 2 kiwi.

Isidlo sasemini: isitsha somhluzi wezinhlanzi ezinamafutha aphansi; inyama yenyama yenkomo eshubile kanye nezipuni ezimbalwa zelayisi.

Isidlo sasemini: isaladi lekhabe ne-kiwi.

Isidlo sakusihlwa: ingxenye yephalishi le-multi-cereal; isinkwa esiphelele senhlamvu netiye.

Isikhathi sokulala: I-Kiwi, ipheya, ne-yoghurt smoothie engenalutho.

Sunday

Ngosuku lokugcina lokudla, siqhubekela phambili ekudleni okujwayelekile, kepha ungadli lutho olunamafutha, oluthosiwe, olumnandi, olunosawoti, oluqoshiwe nolunama-calories amaningi.

Isibonelo sokudla kokudla kwe-kiwi kwamasonto amabili

Usuku 1

Ukudla kwasekuseni: isemishi eliphelele lesinkwa senhlamvu nocezu lukashizi ongenawo usawoti; 3 kiwi; iqanda elibilisiwe; itiye noma ikhofi elingenashukela.

Isnack: kiwi.

Isidlo sasemini: isifuba senkukhu ebilisiwe kanye nesaladi yemifino engekho isitashi; 2 kiwi.

Isidlo sasemini: kiwi.

Isidlo sakusihlwa: ushizi we-cottage shizi onamafutha aphansi ufakwe ngama-kiwis amabili; itiye eliluhlaza ngaphandle koshukela.

Usuku 2

Ukudla kwasekuseni: iqanda elithosiwe ngaphandle kwamafutha nocezu lwesinkwa se-rye; inkomishi yetiye engenalutho noma ijusi esanda kufakwa; 2 kiwi.

Isnack: kiwi.

Isidlo sasemini: 300 g wezinhlanzi ezishubile ezinamatamatisi ama-2-3; 2 kiwi; ingilazi yejusi oyithandayo noma itiye / ikhofi ngaphandle koshukela.

Isidlo sasemini: kiwi.

Isidlo sakusihlwa: isaladi elenziwe ngeqanda elibilisiwe, ama-kiwis amabili, izingcezu eziningana zebele lenkukhu elibilisiwe.

Note… Okunye phakathi kwalokhu kudla kwansuku zonke. Ngaphambi kokulala, uma ulambile, sebenzisa i-kefir ephansi noma i-cottage shizi.

Ukuphikisana kokudla kwe-Kiwi

  1. Kuyingozi ukuhlala ekudleni kwe-kiwi kubantu abanezifo zomgudu wamathumbu (i-gastritis ene-asidi ephezulu, izilonda).
  2. Uma wake wahlangabezana nokungezwani komzimba nanoma yisiphi isithelo noma amajikijolo, kungcono ukuthi ungazibeki engcupheni yokudla i-kiwi ngobuningi zisuka. Ngenisa i-kiwi ekudleni kwakho kancane kancane. Uma umzimba ungaqali ukumelana, khona-ke ungaqala ukuncipha ngosizo lwalawa majikijolo.
  3. Njengoba i-kiwi iqukethe uketshezi oluningi futhi, uma idliwe kakhulu, inomthwalo ophathekayo ohlelweni lokuhlanza, akufanele wehlise isisindo ngale ndlela uma kwenzeka kuba nezifo zezinso nezesinye.

Izinzuzo Zokudla kwe-Kiwi

  1. Ukunambitheka okuqabulayo okumnandi nokumuncu kwe-kiwi ngeke nje kwanelise isifiso sakho sokudla, kodwa futhi kuzokujabulisa. I-Kiwi iqukethe amavithamini A, B, C, folic acid, beta-carotene, fiber, flavonoids ehlukahlukene, ushukela wemvelo, ama-pectin, ama-organic acid.
  2. Ukudla i-kiwi kuzuzisa kakhulu iziguli ezine-hypertensive, ngoba kusiza ukujwayela umfutho wegazi.
  3. Futhi, leli berry linomphumela omuhle ekusebenzeni kwesistimu yenhliziyo nemithambo yegazi. Isithelo esisodwa nje ngosuku siyakwazi ukugcwalisa isidingo somzimba sansuku zonke sikavithamini C.
  4. Esinye isingeniso ekudleni kwe-kiwi sisiza ukususa i-cholesterol eningi emzimbeni, engadala ingozi enkulu empilweni.
  5. Kubuye kwafakazelwa ngokwesayensi ukuthi ukudla isithelo se-kiwi kuvimbela ukugqokwa kwezinwele ngaphambi kwesikhathi.
  6. Umphumela ozuzisayo we-kiwi ekwelapheni umdlavuza uphawuliwe.
  7. Ngaphezu kwalokho, izinto ezikula majikijolo zisusa usawoti olimazayo emzimbeni futhi zivimbela ukwakheka kwamatshe ezinso.
  8. Ngokwesifo sikashukela, i-kiwi iphilile kakhulu kunezithelo eziningi. Ukuqhamuka kwe-fiber ngaphezu koshukela ku-kiwi kusiza ukulawula amazinga kashukela egazini. Futhi ama-enzyme aqukethwe ku-kiwi ayizinsiza ezinhle ekushiseni amafutha nasekunciphiseni isisindo.
  9. Lokhu kusiza ngokuqukethwe okuphansi kwekhalori kwe-kiwi (50-60 kcal nge-100 g). Ngaphezu kwalokho, lawa majikijolo aqukethe ama-antioxidants amaningi kunama-apula, ulamula, amawolintshi nemifino eluhlaza.
  10. Ukusetshenziswa kwe-kiwi kunconywa ngesikhathi sokukhulelwa. Ukwakheka kwamakhemikhali kwalezi zithelo kusiza ingane ukuba ikhule futhi ikhule esibelethweni. Into esemqoka kuleli cala hhayi ukuhlukumeza. Odokotela batusa ukuthi omama abakhulelwe badle ama-kiwis ama-2-3 ngosuku, lokhu kuzosiza ukugwema i-anemia. I-Kiwi iqukethe i-folic acid eningi (uvithamini B9), ngokusho kwalesi sikhombisi, amajikijolo e-shaggy angowesibili kuphela ku-broccoli.

Okubi kokudla kwe-kiwi

  • Ngenxa yokudla okuphansi kwekhalori kwezinye izimo, imetabolism ingase "inqabe".
  • Abanye abantu baba nokugula okuncane, ubuthakathaka kanye nesiyezi ngenkathi bebuka le nqubo.

Ukudla kabusha

Uma sikhuluma ngosuku olulodwa noma ezimbili ekudleni kwe-kiwi, kungenziwa kanye ngesonto. Kunconywa ukuthi usebenzise inqubo yeviki engaphezu kwesisodwa ngenyanga nohhafu. Kungcono ukwenza ikhefu lokudla lime isikhathi eside. Akuthandeki ukuthi "ubize usizo" ngokudla kwamasonto amabili ezinyangeni ezimbili kuya kwezingu-2 ngemuva kokuqedwa kokuqala.

shiya impendulo