Okuqukethwe
Ngomzamo wokunciphisa isisindo futhi sizigcine sisesimweni esiyisibonelo, abaningi bethu baphendukela ezinhlotsheni ezahlukahlukene zokudla, ngoba namuhla kunezinombolo ezingapheli zazo futhi ukukhetha akunqunyelwe lutho. Abanye abantu bakhetha ukususa konke okungadingekile ngokuhlela izinsuku zokuzila. Ngabe zisebenza ngempumelelo futhi ziphephe kangakanani uma ziqhathaniswa nokudla okugcwele? Senza olwethu ucwaningo ngokubambisana nochwepheshe be-TM "National".
Ukukhanya okukhohlisayo
Umphumela obonakalayo ngokushesha naphakade - yilokho okuheha labo abafuna ukunciphisa umzimba kwasekuqaleni. Usuku lokuzila lunikeza imiphumela emangalisayo ngesikhathi esifushane kakhulu. Kusekuseni ekuseni, isisindo somzimba sincipha ngesilinganiso esingu-1-3 kg, kanti ukudla okujwayelekile kukuvumela ukuthi uhlukane nesilinganiso esingu-200-500 g wesisindo eseqile ngosuku olulodwa. Kodwa-ke, kubalulekile ukucabangela i-nuance ebalulekile lapha. Ngesikhathi sosuku lokuzila, umzimba ulahlekelwa isisindo ngokushesha ngenxa yokulahleka kwenani elikhulu loketshezi. Uma ukudla kungabonwa ezinsukwini ezilandelayo, lokhu kushoda kugcwaliswa ngokushesha okukhulu, futhi yonke imizamo iyize. Ukudla kwesikhathi eside kusebenza ngokuhlukile. Ikuvumela ukuthi wehlise isisindo somzimba ngokuphumelelayo ngokusebenzisa amaseli anamafutha, hhayi uketshezi olweqile. Kuyacaca ukuthi lokhu kudinga isikhathi esiningi nomzamo, kepha kuzoba lula ukugcina umphumela ngokuzayo.
Cishe noma yikuphi ukudla kuklanyelwe isikhathi eside, ngokwesilinganiso kusuka enyangeni eyodwa kuya ezinyangeni eziyisithupha. Akuwona wonke umuntu ongakwazi ukubhekana nogqozi nokumelana nomjaho onjalo. Ngakho-ke, kukhona ukuwohloka ngezikhathi ezithile, okugcwele ukubuyiswa kwamaphawundi engeziwe. Ukwenqatshwa isikhathi eside kwemikhiqizo oyikhonzile enqatshelwe kuvame ukunikeza imiphumela engemihle ngendlela yokushintshashintsha kwemizwelo ebukhali, ukucasuka okukhulu kanye nempilo embi. Ngokuvamile kuba nekhanda elibuhlungu ngisho nokungasebenzi kahle kwezinye izinhlelo zomzimba.
Usuku lokuzila uma kuqhathaniswa nokudla kungumjaho webanga elifushane. Izazi zokudla okunomsoco zivumela ukuchitha izinsuku ezingama-2-3 zokuzila zilandelana, kepha akunjalo. Akufanele futhi ukuthi wehlise ngaphezu kwesisodwa ngesonto. Ukuzijwayeza kukhombisa ukuthi kulula ukuthi umzimba umelane nokudla okunjalo kokushaqeka. Kepha-ke kubalulekile ukuthi uyiqede kahle. Ukuze wenze lokhu, udinga ukuqhubeka uphuza uketshezi oluningi izinsuku ezingama-3-5, uyeke ukudla okunamafutha okunzima futhi uqede ngokuphelele ama-carbohydrate asheshayo.
Inala ezimweni ezinomkhawulo
Kusobala ukuthi ngokombono wezinhlobonhlobo zemikhiqizo, ngisho nokudla okuqinile kunenzuzo kusukela ngosuku lokuzila ukudla. Imvamisa, imenyu yokuthulula ifaka i-kefir, i-ryazhenka, i-yoghurt engenashukela noma i-cottage shizi. Kusukela ezithelweni, okuthandwayo kunikezwa ama-apula, ama-plums namakhabe, kusuka emifino-ukhukhamba, izaqathe, ama-beet nesilimo esidliwayo esinamagatsha anamanzi. Uma kuyinkinga ukuhlala emkhiqizweni owodwa usuku lonke, ungawashintsha noma uwaxube esitsheni esisodwa. Isibonelo, ungenza isaladi elula kusuka emifino, ufafaze ijusi lemon, noma wenze i-smoothie yesithelo esekelwe ku-kefir enamafutha aphansi.
Noma kunjalo, izinsuku zokuzila zinganelisa. Kuvunyelwe ukusebenzisa izinhlobo zerayisi ezingapolishiwe, ama-buckwheat, amabele nama-oat flakes, ozowathola kulayini womkhiqizo we-TM "National". Kepha khumbula ukuthi okusanhlamvu kungadliwa kuphela ngendlela ebilisiwe, ngezingxenyana ezincane, ngaphandle kukawoyela nosawoti. Njengengxenye yokudla okuvamile, ngokuphambene nalokho, ungalungisa izitsha ezisezingeni eliphakeme nezitsha ezizimele usebenzisa isinongo nenani elincane lamafutha yemifino okusanhlamvu. Izingxenye ezijwayelekile zivunyelwe, futhi okusanhlamvu ngokwako kungadliwa okungenani nsuku zonke.
I-smoothie ehlala isikhathi eside
Izazi zokudla okunempilo azinalutho olumelene nezinsuku zokuzila kuma-oatmeal smoothies. Ngokuzilungiselela kwayo, sizodinga ama-oat flakes "kuzwelonke". Ngenxa yokucubungula okukhethekile, zonke izakhi ezibalulekile zigcinwa kuzo. Ubuningi be-fiber budala umuzwa omnandi wokusutha, kusiza ukumunca kangcono amavithamini namaminerali, futhi kusiza nokuhlanza umzimba wobuthi obumile.
Gcwalisa u-100 g wama-flakes nge-200 ml yama-kefir anamafutha amancane, uwashiye esiqandisini ubusuku bonke. Ekuseni, engeza u-150 g webhanana engxenyeni evelayo yokuvuvukala bese uyishaya nge-blender ibe yisisindo esifanayo. Thela komunye u-200 ml we-kefir uhlanganise kahle. Ungayithambisa i-cocktail enjalo ngethonsi loju. Hlukanisa i-oatmeal smoothie ejiyile ibe izingxenye ezithile ezilinganayo bese udla kancane ngesipuni kulo lonke usuku lokuzila.
Isaladi lokudla kwasekuseni, kwasemini nelasebusuku
Ikakhulukazi usuku lokuzila, ungalungisa isaladi elikhanyayo lelayisi nemifino. Njengesithako esiyinhloko, sizothatha ingxube yelayisi "Phoenix" "National". Inezinhlobo ezimbili zelayisi elingafakwanga elipholishiwe eliphakathi nendawo - nsundu nokubomvu. Bobabili bagcine amagobolondo we-bran abalulekile, lapho kutholakala khona wonke amavithamini, ama-micro - nama-macroelements. Futhi irayisi elibomvu elingavamile linempahla eyingqayizivele - ligcwele ama-antioxidants anamandla avikela amangqamuzana omzimba ekubhujisweni.
Bilisa u-300 g wenhlanganisela yelayisi elibomvu nelinsundu emanzini angenasawoti. Ngokufana, sipheka iqanda eli-1 elibiliswe kanzima. Sika isithombo esisha, ukwatapheya, engeza amakhambi ukunambitha. Hlanganisa irayisi nemifino neqanda, nonga isaladi nge-2 tbsp. l. soy sauce bese uthele ijusi kalamula. Ungahlobisa isaladi ngama-blueberries. Yidle usuku lonke ngezingxenye ezincane ngezikhathi ze-2-2. 5 amahora.
I-casserole yokusungula
Ungahlukanisa imenyu yokudla kwesikhathi eside ngosizo lwe-buckwheat casserole. Ake sithathe isiGreek “National” njengesisekelo. Kungumkhiqizo wemvelo wokudla ocebile ngama-carbohydrate ahamba kancane, ifayibha yokudla kanye nama-amino acid abalulekile. Le nhlanganisela izosiza labo abanciphisa isisindo.
Bilisa ama-150 g we-buckwheat emanzini anosawoti kancane bese uwaphonsa ku-colander.
Hlanganisa i-150 g yoshizi othambile we-cottage 5% neqanda bese uyishaya kancane nge-blender. Faka u-70-80 g kokhilimu omuncu onamafutha amancane, 2 tbsp. l. uju kanye no-0.5 tsp. i-vanilla ushukela, phehla nge-blender futhi. Lapho i-buckwheat ebilisiwe iphola phansi, uyihlanganise nesisindo se-curd bese uxolela kuze kube ukufana okufanayo. Uma ufisa, ungangeza omisiwe kancane kanye nezaqathe ezibilisiwe. Isitsha sokubhaka sigcotshiswe ngamafutha emifino, ufafaze i-bran yomhlaba bese usakaza ungqimba olulinganayo lwesisindo se-buckwheat-curd. Faka isikhunta kuhhavini ngo-180 ° C imizuzu engama-30-40. I-casserole yokudla okumnandi neyenelisayo isilungile!
Isobho ngokulingana okuphelele
Ukudla okufanele kufanele kuphelele. Ngakho-ke, zizwe ukhululekile ukwengeza izifundo zokuqala ezilula kuyo. Isobho lamathanga nelayisi "Health" "National" yilokho esikudingayo. Ngenxa yegobolondo eligciniwe, okusanhlamvu okude okungapolishiwe kugcwele amavithamini eqembu B, A, PP, kanye ne-phosphorus, i-magnesium, i-zinc nensimbi. Leli rayisi linenani elincane lamafutha, kepha linama-carbohydrate amaningi ahamba kancane.
Ngaphambi kwesikhathi, sibeka i-70 g yelayisi ukupheka emanzini angenawo usawoti. Ngenkathi kusalungiswa, sihluba u-400 g wethanga ne-apula elikhulu elimnandi nelomuncu, sisika yonke into ibe izingcezu ezinkulu. Kubeke ndawonye no-3-4 clove kagalikhi kucwecwe, uthele u-1 tbsp wamafutha omnqumo, ufafaze 1 tsp wembewu yekoriyanderi bese ubhake kuhhavini imizuzu engama-40 ngo-180 ° C. Amathanga apholile, ama-apula nogalikhi ahlanjululwa nge-blender, engeza amanzi ashisayo kubuningi obufunayo. Thela isobho epanini, ubeke ilayisi, ulethe ngamathumba, usawoti ukunambitha bese ubeka ingcosana ye-nutmeg. Khonza isobho lamathanga ngokhilimu omuncu namakhambi aqoshiwe. Uma ufisa, ungangeza amantongomane ambalwa we-cashew.
Ngendlela enekhono, ukudla okuphelele kanye nezinsuku zokuzila zisebenza ngokulinganayo. Into esemqoka ukulandela izimiso zokudla okunomsoco futhi hhayi ukuhlukumeza umzimba ngokuhlolwa okuyingozi. Futhi ekulungiseleleni imenyu efanelekayo, uzohlale usizwa okusanhlamvu kwe-TM "National". Lena imikhiqizo yokudla yangempela-yemvelo, emnandi futhi enempilo. Ngosizo lwabo, ungakwazi ukuhlukanisa kalula ukudla okulinganiselwe, ufinyelele imiphumela oyifunayo ngokushesha okukhulu nangezinzuzo zezempilo.