Isikhathi sasehlobo siyaphela! “Kumelwe siqale kahle ngokulungiselela indlela entsha yokudla yawo wonke umkhaya,” kuqala isazi sezokudla uNelly Lellu. Ngempela, isikole, inkulisa, izinsuku zokusebenza ziphoqelela isitimela sesihogo enhlanganweni yethu isanda kuphuma ebunzimeni. "Ukudla ngezikhathi ezimisiwe, kodwa futhi nemisebenzi yezemidlalo kanye nemikhuba emisha yokulala izovumela umzimba ukuba usebenzise amandla amahle ngamaholide", kunezela uchwepheshe. Futhi, kulokhu kuphila kwansuku zonke okuhlelekile, ukudla okulula kudlala indima ephelele kwabancane. “Kuwukudla kwenkunzi, ungakunaki ukudla okunama-compotes agayiwe agwinywa ngokushesha,” kuchaza uNelly Lellu. Akukhona okunamafutha noma okumnandi kakhulu, akubhejelwanga ngekhwalithi nokwehlukahlukana kwesnakhi. “Kumelwe ibe nesitashi, isithelo esiphelele, umkhiqizo wobisi namanzi.” “Ukudla okulula” kwakhe? 1 irayisi pudding + 1 ipheya namanzi, ukwenqaba!
Izinhlobonhlobo kukho konke ukudla
“Ihlobo lonke, sasigcina ukudla okumibalabala nezithelo nemifino. Lezi zinhlobonhlobo kufanele zigcinwe isikhathi eside ngangokunokwenzeka ekudleni kokuqala kwekwindla. Khumbula ukuthi ipuleti enemibala isivele iyipuleti elinganiselayo! ”, Kubonisa udokotela wezokudla. Amakhiwane, amagilebhisi kanye nama-plums athatha esikhundleni samapentshisi ehlobo, ama-nectarines namakhabe. “Lezi zithelo zinikeza ama-antioxidants namavithamini. Basiza ukuqinisa amasosha omzimba ngaphambi kobusika, ”kuqhuba yena. Ithoni nayo ingumbuzo wokuhlukahluka. Ukuze ugweme ukuwela ku-monotony, uchwepheshe uncoma ukusungula amashejuli wasekuseni wamasonto onke. Ngokwesibonelo ? “NgoMsombuluko amapanikuku, ngoLwesibili igranola eyenziwe ekhaya…” Kukuwe ukuthi wabelane nomndeni wakho ngezinqumo zakho ezinhle ezintsha!
IZIMBALI
Amagilebhisi abomvu noma amnyama anothe ngama-antioxidants! Iqukethe namavithamini kanye namanzi angama-80%. Kuye ngeminyaka yezingane zakho, susa isikhumba kanye nembewu yamagilebhisi. Kodwa esikhundleni salokho banikeze amagilebhisi aphelele esikhundleni sejusi elimnandi kakhulu. Amagilebhisi ayaziwa futhi ngokuqukethwe kwawo kwamavithamini amaningi! Sebenzisa ngokunenzuzo inkathi ukuze udle izithelo eziphilayo ezihlanjululwe ngokucophelela.
AMA-LEGUMES
Ama-lentils, ubhontshisi, ama-chickpeas agcwele izinzuzo! Imithombo emihle yamaprotheni, iqukethe amaminerali afana ne-magnesium, insimbi ne-potassium. Okuqukethwe kwe-fiber ephezulu kusiza ukondla izitshalo zamathumbu futhi kuqinise ukuzivikela kwamasosha omzimba ngaphambi kobusika. Kumasaladi, amasobho kanye nesobho noma njengokuhambisana nesitshulu, imifino incike ezinhlobonhlobo.
Fig
Imhlophe, imnyama, insomi, ikhiwane limnandi kakhulu ngenyama yalo emnandi egcwele izinzuzo. Inothile ngemicu yekhwalithi enhle kakhulu, futhi iqukethe i-calcium. Ukunambitha okuluhlaza, okugazingiwe, ku-jam, ku-compote noma ekuqanjweni okumnandi futhi okunomsoco, kubuye kube umthombo omuhle wama-antioxidants kanye ne-vitamin C. Ukuhlolwa: amakhiwane athosiwe kuhhavini ashiswe ku-200 ° C nge-spoonful of honey.
IBHOMU
Ithanga ligcwele i-carotenoid, izingulube ezitholakala ezitshalweni eziningi eziphinde zibe yi-antioxidant. Inkanyezi ye-squash, ithanga linomthombo wenyama yawolintshi emnandi nephunga elimnandi wekhwalithi enhle yamathumbu ethu. Ithosiwe kuhhavini, ku-velouté noma amazambane agayiwe, i-back-to-school ally.
Abazali bakunikeza lokhu kudla okuningi ukuze udobe:
Kuvidiyo: Ukudla okungu-7 okuzohlala kusesimweni ekuqaleni konyaka wesikole!
ISARDINE
Kanye noma kabili ngeviki, faka amasardine ethini kumamenyu akho! Kuyindlela enhle yokunakekela ukudla kwakho ngaphandle kokuchitha isikhathi ekhishini. Iyamnandi, inikeza i-omega 3 namaprotheni. Hlanganisa amasardine ethini namathambo awo, angumthombo we-calcium. Izingane zakho zizoyithanda inqobo nje uma uqinisekisa ukuthi wonke amathambo aqotshwe kahle ku-blender.
PLUMS
Uma esekhishiwe amatshe awo, ama-plums nama-plums ayizithelo ezihlwabusayo ezinganikezwa izingane zakho. Anamanzi futhi amtoti, ama-plums ahlinzeka ngefayibha namandla ophudingi, itiye lantambama noma uma ulambile. Ziyaziswa futhi kuma-compotes noma ziphekwe kuphayi, i-custard noma ikhekhe.
I-HAZELNUT
Yisizini! Imithombo ye-magnesium nethusi, lezi zimbewu zamafutha zinikeza i-fiber yekhwalithi enhle. Ama-hazelnuts akhuthaza umphumela wokusutha futhi angahlanganiswa kalula kwamanye amaresiphi akho. Ground, isibonelo, ungawangeza ku-apparatus yekhekhe likashokoledi noma i-sweet or savory pie crust.