Futhi ngaleyo ndlela sinciphisa zero zonke izakhiwo zabo eziwusizo.
Sonke siyazi isikhathi eside ukuthi kunemikhiqizo engahambelani engakwazi ukuhlanganiswa epuleti elilodwa. Yebo, amazambane awanayo indawo eduze kwenyama, namakhukhamba - namatamatisi. Nokho, kukhona ukudla okunempilo esikwaziyo ukukupheka ngendlela engafanele. Ngakho-ke, abalethi lutho oluwusizo emzimbeni wethu - ama-calories angenalutho kuphela.
1. I-Buckwheat
I-alpha ne-omega yanoma yimuphi umgcini wezilwane. Amagremu angama-80 ngesidlo sasekuseni - futhi umzimba uphilile, ujabule futhi unikezwe amandla ahamba kancane, okuzokuvumela ukuthi ubambe ngokuthula kuze kube semini, ngaphandle kokuhlushwa yindlala. Kepha! Uma uthela ubisi oluhle kakhulu ku-buckwheat enhle, sizokona kokubili. Iqiniso ngukuthi i-buckwheat ingumhlinzeki omuhle kakhulu wensimbi, futhi ubisi lungumhlinzeki omuhle kakhulu we-calcium. Kodwa kuphela ngokwehlukana komunye nomunye. Uma sidla kokubili ndawonye, i-iron ne-calcium kuyaphazamisa ukumunana komunye nomunye.
2. Inyama
Kulukhuni ukuyonakalisa lapho upheka. Ngaphandle kwalapho, ungafaki isifuba esinamafutha - kulokhu, umzimba uthola umthamo onamandla we-cholesterol namakhalori. Kepha kukhona ubuqili obengeziwe. Inyama kufanele idliwe emini, hhayi ebusuku, yize kunconywa ukudla kwamaprotheni esidlweni sakusihlwa. Iqiniso ngukuthi inyama igcwele kakhulu uhlelo lokugaya ukudla, okuholela ekuqwashisweni. Kepha iTurkey yenza okuphambene nalokho: amaprotheni ayo aqukethe izinto eziphumulele lapho uzolala khona njengengane.
3. Amazambane
Abalandeli bempilo enempilo abawathandi ngempela amazambane. Ngokuqondile, bayathanda, kodwa bazenze cha. Ngakho-ke, amazambane abhakiwe angadliwa ngisho nalabo abaphila kahle njalo. Kepha kubalulekile ukukwenza kahle. Okungukuthi - kanye ikhasi. Iqiniso ngukuthi amazambane aqukethe i-potassium eningi, i-iron, i-phosphorus kanye no-vitamin C. Ngokwengxenye enkulu, atholakala kucwecwe. Ngakho-ke kungcono ukugeza amazambane kahle. Ikakhulukazi uma kukhulunywa ngamazambane amancane.
I-4 I-Kiwi
Siphinde siyihlanze. Kukhona nokufundiswa okuphelele kokuthi ungasusa kanjani i-rind fluffy kusuka ku-kiwi ngaphandle kokuzishaya wena nakho konke ongakufinyelela. Kungcono ukungakwenzi lokhu nhlobo. Uma udla i-kiwi nekhasi, sithola ama-fiber nama-antioxidants aphindwe kathathu lapho lesi sithelo sibaluleke kakhulu. Ngaphezu kwalokho, izinto eziqukethwe ikhasi le-kiwi ziyakwazi ukubhekana ne-staphylococcus ne-E coli. Ungacabanga ukuthi hlobo luni lwamandla oluya emgqonyeni kadoti?
5. Isanqante
Ukuzihlikihla ngotshani beshaqathe abasha kuyisidlwana okuthandwa kakhulu yilabo abancipha emzimbeni. Kodwa-ke, izaqathe ezingavuthiwe azikho ndawo eduze nempilo njengezinqathe eziphekiwe. I-beta-carotene ne-lutein zingenye zezinto ezimbalwa ezingapheli ngaphansi kwethonya lokushisa, kepha ziba zinhle kakhulu. Ake sikukhumbuze ukuthi zombili i-carotene ne-lutein ziwusizo olukhulu esikhunjeni sobusha. Futhi kusuka kukherothi oyisitshulu noma obilisiwe, umzimba ubamunca ngempumelelo kahlanu ngempumelelo kunaleyo izaqathe ezingavuthiwe.
6. Isitshalo seqanda
Ama-eggplants othosiwe - impela, phela, umama upheke isidlo esinjalo. Kuyiqiniso, kuyisiphuzo, kepha akunampilo ngokuphelele. Ama-eggplants amunca uwoyela njengesipanji futhi angama-calories amaningi kunanoma iyiphi i-burger. Kepha le mifino iyinqolobane yakho konke okuwusizo, sabala izizathu eziyishumi nambili zokuthanda ama-eggplants. Indlela enempilo kunazo zonke yokupheka ukuwagcoba. Ngakho-ke bakhulisa ukugcwala kwe-potassium, isici sokulandela - "uvithamini" wenhliziyo. Ngaphezu kwalokho, inqubo inciphisa inani lama-nitrate nama-nitrites esitsheni seqanda.
7. Ilayisi
Ilula - ungalidli ilayisi ebusuku. Futhi uma ulahlekelwa isisindo, ungadli nhlobo, noma kunjalo, irayisi elimhlophe. Ama-Powerlifters athi kunama-carbohydrate amaningi elayisi i-pasta engakaze ibe khona. Ngamanye amagama, ingumtholi wemvelo ongcono kakhulu. Kepha iphalishi lelayisi lesidlo sasekuseni ngeke lilimaze kakhulu isibalo. Umzimba uzoba nesikhathi esanele sokubhekana nawo wonke ama-calories "erayisi".
8. I-Asparagus
Yonke intombazane iyazi: i-asparagus yesitimu. Kepha cha, ungakwenzi, yikukhiphe emuva ku-steamer. Eqinisweni, udinga ukupheka i-asparagus ku-wok. Noma epanini, i-skillet ebiyelwe ngodonga - kepha hhayi eyezithandani. Ukuthosa okusheshayo (imizuzu engu-5-7) kuzokonga amavithamini amaningi kanye nama-antioxidants kunokushisa. Ngendlela, i-asparagus ingumthombo obalulekile kavithamini C, ohwamuka ngenkathi umkhiqizo uphonswa kubhayela okabili.
9. Iklabishi
Stewed, lesi isidlo esimnandi, esilula, esihlwabusayo futhi esanelisayo. Isithako esingenakubuyiselwa ndawo ku-borscht. Kodwa-ke, kunjalo impela lapho ukwelashwa kokushisa kulimaza umkhiqizo kuphela. Iklabishi elinempilo kakhulu yi-sauerkraut. Noma, njengoba kubizwa eNtshonalanga, kwavutshelwa. Ngenqubo yokuvutshelwa, okuqukethwe kukavithamini C kuklabishi kuyanda futhi kwakhiwa i-lactic acid, esiza umzimba ukuthola amaprotheni. Lokho wukuthi, inkampani ehamba phambili ye-sauerkraut iyi-steak.
10.Igalikhi
Ngokunyakaza okulula, sikudlulisa ngomshini bese sengeza enyameni, imifino kanye nesobho. Futhi asilungile. I-Garlic iqukethe into ebalulekile i-allicin, ebambezela ukukhula kwamangqamuzana omdlavuza, inomphumela wokulwa ne-antioxidant, ilwa namagciwane futhi iqinise amasosha omzimba. I-Allicin yakhiwa ngokuxuba ama-enzyme amabili atholakala kugalikhi. Ziyadedelwa lapho sisika noma sichoboza ugarlic. Badinga isikhathi sokuhlanganisa. Ngakho-ke, akufanele uphonsa ugarlikhi ngokushesha epanini, udinga ukulinda imizuzu engu-5-10 ukuze i-allicin ihlanganiswe.
11. Igatsha
Cishe indaba efanayo neye-buckwheat: i-bran (noma i-bran flakes) ayinakuhlanganiswa nobisi. I-calcium ne-magnesium equkethwe ubisi, ngokuhlanganiswa ne-phytic acid evela ku-bran, yakha into engangeni emzimbeni womuntu. I-Phytic acid - uNkulunkulu abe naye, akusizi. Kepha i-calcium ne-magnesium kuyihlazo kubo. Ngakho-ke, kungcono ukugcwalisa i-bran ngamanzi. Lokhu kuzokunikeza i-fiber yakho. Phuza ubisi ngokwehlukana.
12. Utamatisi
Utamatisi omusha umnandi. Kodwa utamatisi oyisitshulu unempilo. Yebo, uvithamini C uzobhujiswa kuzo. Kepha okuqukethwe kwe-lycopene kuzokwanda. Njengesikhumbuzo, iyi-antioxidant enamandla enamandla okulwa nomdlavuza futhi ilusizo kakhulu ekugcineni isikhumba nezinwele zobusha. Ngaphezu kwalokho, i-lycopene iyasiza ekuvikeleni izifo zenhliziyo nokuvuvukala kwazo zonke izinhlobo.
13. Ithanga
Iningi lethu lijwayele iphalishi lamathanga. Bayibeka lapho ihlutshiwe, ngaphandle kwembewu namaxolo. Kepha ku-peel lapho inani eliphakeme kakhulu likavithamini C, amaminerali kanye nefayibha yokudla. Ngakho-ke, inzuzo enkulu ethangeni itholakala ngokubhaka ngezicucu kuhhavini kanye ne-peel, engeza ithonsi loju.
14. Itiye
Ngabe usaphuza itiye lobisi? Cha, ngakho-ke asiyi kuwe. Itiye elimnyama empeleni liphilile kakhulu. Izinto eziqukethe zilungele impilo yesistimu yenhliziyo. Kodwa uma ufaka ubisi etiyeni, khona-ke amaprotheni abhubhisa ngokuphelele lezi zinto. Futhi uthola nje isiphuzo - ngaphandle kwenzuzo.