Ekwindla kubalulekile ukugcina ukudla okugcwele amavithamini. Ngakho-ke ukudla okunciphisa umzimba okusekelwe ekusikeni ama-calories nezinto eziwusizo ezingeke zilingane. Gxila ekusebenziseni nasekukhuliseni ukunikezwa kwamandla kwemikhiqizo.
Ukudla 1 - I-carbohydrate
Lokhu kudla kusekelwe kuma-carbohydrate. Qinisekisa ukuthi isiqandisi sakho sibe nemifino eminingi, izithelo nemifino. Ngakho, ungakwazi isonto lonke ukuqeda 3 kuya 5 kg isisindo ngokweqile. Lokhu kudla kuzothuthukisa ukugaya futhi kususe ubuthi emzimbeni. Uma ukudla kuzobonakala kuyinkimbinkimbi, kungafinyezwa ku-1 day fasting.
Izithelo ezintsha, imifino, nokusanhlamvu, ama-micro - kanye nama-macroelements amaningi, abaluleke kakhulu emzimbeni ngaphambi kokuhlasela kwamagciwane asebusika. Futhi, lokhu kudla kuzokunikeza i-fiber eningi, ethuthukisa ukugaya nokugaya amavithamini. Umgomo walokhu kudla ukuqeda ekudleni kokudla okuqukethe amakhemikhali engeziwe: ama-dyes, ama-preservatives, ama-emulsifiers. Bavimbela i-metabolism, futhi isisindo sakho siyanda. Ekwindla nesithelo sine-fructose eningi, ewusizo ebuchosheni kanye nokusanhlamvu - isisindo sama-carbohydrate ayinkimbinkimbi azokunika amandla amaningi.
Isampula yemenyu yokudla kwasekwindla
Kwasekuseni ungadla izaqathe ezigayiwe, ezifakwe unodoli weyogathi noju; i-yoghurt ye-oatmeal; isaladi ye-beet ethosiwe nge-parsley no-anyanisi oluhlaza, ama-prunes namantongomane; okusanhlamvu nge-yoghurt noju; isaladi yama-apula, amapheya namagilebhisi; isaladi yokhula lwasolwandle notamatisi, upelepele, anyanisi namakhambi; isaladi yeklabishi yaseShayina eneminqumo emnyama, pepper namafutha omnqumo.
Ngesidlo sasemini, lungiselela isaladi utamatisi, u-anyanisi kanye nopelepele oluhlaza neminqumo, ubilise amazambane eceleni; ungapheka iphalishi noma wenze isitshulu sesitshalo seqanda. I-Nafarshiruyte bell pepper, noma wenze imiqulu yeklabishi. Ungalungisa isaladi likabhontshisi, izaqathe, utamatisi, upelepele, u-anyanisi, u-garlic namakhambi.
Isidlo sakusihlwa singaqukatha isaladi yeklabishi entsha nesanqante kanye ne-apula, kusuka kumagilebhisi noma ithanga, okubhakwa ngamantongomane noju.
Ukudla 2 - Ithanga
Izovumela ukukhipha amakhilogremu angu-8 ngaphansi kwamaviki ama-2. Ukudla kwethanga kungenye yezindlela ezinhle kakhulu zokudla zasekwindla. I-pulp yalesi sithelo ingumthombo we-vitamin D, kanye nomphumela onenzuzo wethanga ekugayeni ukudla.
Ithanga licebile kakhulu futhi ukunambitheka kwangempela. Ngaphandle kwalokho, igcinwa isikhathi eside kakhulu, futhi ngaphezulu, iba yi-tastier. Akukona nje kuphela izitsha zamathanga, kwanele ukuhlukanisa imenyu yakho le berry elolintshi.
Ingalungisa isobho lethanga - elimnandi noma elinosawoti, ngokhilimu noma iyogathi. Amathanga angabhakwa ngoju namantongomane, ithanga lihambisana kahle nama-apula namaphayinaphu. Ungalungisa isaladi, ama-pancake, ama-chops engulube, isitshulu, noma u-sautéed.
Hlanganisa i-puree yamathanga, ufulawa nokhilimu, thola i-gnocchi yethanga. Isaladi ingenziwa ngamathanga aluhlaza ngezaqathe nama-apula, igayiwe ku-grater, noma ithanga elibilisiwe ngenyama noma inhlanzi. Ithanga lingabuye libe yi-dessert esekelwe, i-ayisikhilimu noma i-sorbet. Ithanga ungakwazi ukufaka inyama, i-cottage shizi, ukwenza ijusi yakhe.
Ukudla 3 - Usuku
Lokhu kudla kwanelisa izinyo lakho elimnandi, ngoba izinsuku ziqukethe u-70% ushukela we-glucose ne-fructose. Ukudla kuthatha izinsuku ezingu-10. Aba-4 bokuqala badla kuphela izinsuku ezisukela ezinsukwini ezi-5 kuye kweziyi-10 engeza ama-apula, amapheya, amawolintshi. Izinsuku zimuncwa kahle ngumzimba futhi zinikeze amandla. Idethi yokudla ilungele isikhumba nezinwele.
Izinsuku zingangezwa kumakhekhe, inyama, izinsuku zingase zibe isisekelo sikashokoledi, izithelo ezomisiwe kanye ne-oatmeal, ungangeza kunoma iyiphi i-cocktail ne-dessert.
Ama-muffin anezinsuku nobhanana kanye ne-rum
Uzodinga amagremu angu-250 wezinsuku, ubhanana ababili, amantongomane amagremu ayi-100, amagremu angu-200 omisiwe omisiwe, namagremu angu-200 omisiwe, izinongo - isinamoni, amantongomane, i-allspice - konke ndawonye 2 amathisipuni, amathisipuni amabili empushane yokubhaka, 2 tbsp rum, 3 amaqanda amhlophe, amagremu angu-2 we-polenta.
Preheat i-oven ukuya kuma-degrees angu-180. Vala isitsha sokubhaka ngephepha lesikhumba, lungisa izinsuku, uhlanze, ugeze u-200 ml wamanzi abilayo. Bilisa imizuzu emi-5. Khipha amanzi bese wenza i-puree yamadethi. Faka ubhanana, u-100 ml wamanzi bese ugoqa konke kuze kube bushelelezi.
Ngokwehlukana, hlanganisa amantongomane, izithelo ezomisiwe, i-polenta, i-baking powder nezinongo, engeza inqwaba yeqanda eliphehliwe bese uxuba nesipuni.
Gcoba amaqanda amhlophe aze aqine futhi asonge ngokucophelela ku-batter. Beka efomini bese uhlobisa ngamantongomane. Bhaka ikhekhe ngehora elingu-1 kunconywa, kodwa kungcono ukuhlola nge-skewer.
