Ukudla kwasebusika kefir, izinsuku ezi-3, -4 kg

Ukwehlisa isisindo kuze kufike ku-4 kg ​​ezinsukwini eziyi-3.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-780 Kcal.

Izazi zokudla okunomsoco zithuthukise ukudla okuningi zisebenzisa i-kefir, ngakho-ke kungukudla kwe-kefir okuzoba okunye okuphumelelayo kakhulu. Ebusika, kubanda, umuntu udla izithelo nemifino encane kakhulu uma kuqhathaniswa nehlobo, futhi lokhu kubangela ukuntuleka kwamavithamini / amaminerali. Ngakho-ke, ekudleni, ukunakekelwa okwengeziwe kufanele kukhokhwe ku-vitaminization yokudla. Futhi yilokho kanye okwenziwa yi-kefir yasebusika yokudla.

Uma ufuna ukugcwalisa futhi ubuyisele izinqolobane zamavithamini / amaminerali emzimbeni futhi ngasikhathi sinye uthole isibalo esincane futhi esihle, ukudla kwe-kefir kwasebusika kulungile.

Izidingo zokudla kwasebusika kwe-kefir izinsuku ezintathu

Zonke izitsha kumenyu kufanele zilungiswe ngaphandle kukasawoti, noma yiziphi izinongo noma ushukela.

Siphuza yonke i-kefir engilazini (200 g) njalo ngamahora angu-3-4. Singakhetha i-kefir ehlukile: i-kefir evamile yokudla kwasekuseni, bese ubisi olubilisiwe olubhakiwe, bese kuba yi-bifidok, njll.

Ungakhohlwa mayelana nombuso wokuphuza: ukuphuza okuvamile noma amabhodlela ngaphandle kwezithasiselo (amanzi angewona amaminerali). Ake sithi plain, izithelo noma green tea.

Imenyu ye-kefir yokudla ebusika izinsuku ezintathu

Imenyu yokudla ifana ngaso sonke isikhathi, kepha unelungelo lokukhetha inketho eyodwa ngokuthanda kwakho.

Ukudla kwasekuseni:

- isaladi yeklabishi entsha eqoshiwe (kanye namafutha omnqumo amancane), iqanda elingu-1 (ungenza i-omelet noma ungayibilisa), itiye noma ikhofi;

– 1 iqanda, iphalishi lobisi, itiye / ikhofi kanye nesemishi yebhotela.

Isinongo ngaphambi kwesidlo sasemini:

- ucezu lweshizi;

- 1 i-apula elincane;

- 1 inkomishi ye-kefir;

Dinner:

Isobho lenkukhu, 200 g we-vinaigrette noma isaladi kusuka emifino emisha / ebilisiwe (ungasebenzisa noma yikuphi ngaphandle kwamazambane), ama-croutons e-rye;

– ingxenye yesobho lamakhowe, i-100 g yenkukhu noma yenkomo enamafutha neklabishi eliyisitshulu.

Snack:

- ingilazi ye-kefir;

- ucezu lweshizi;

- isithelo esincane;

Dinner:

- Bilisa izinhlanzi ezondile namazambane (100 g ngayinye), itiye;

- isanqante casserole ngemifino noma izithelo ezomisiwe, itiye (nge-1 tsp uju).

Isineke ngaphambi kokulala:

- ingilazi engu-200 ml. i-kefir noma yimuphi umkhiqizo wobisi olungavutshiwe ongenashukela.

Ukungafani kokudla kwe-kefir ebusika

  • Njenganoma ikuphi okunye ukudla kwasebusika, abesifazane bayaphikiswa ngesikhathi sokukhulelwa, ukuncelisa ibele, ukukhulisa noma ukutholakala kwezifo ze-endocrine kanye nokuphazamiseka kwamahomoni emzimbeni.
  • Ukuba khona kokungezwani komzimba nokudla okuvela kwimenyu noma ukungabekezelelani kwabo.
  • Ngaphandle kokuthi zonke izinhlobonhlobo zale menyu yokudla ziqukethe amavithamini anele futhi ukudla kuhlala izinsuku ezi-3 kuphela, ngeke kube kubi ukuqala ukubonisana nodokotela.

Izinzuzo zokudla kwe-kefir izinsuku ezintathu

  1. Akukho okunye ukudla kwesikhashana okungaziqhayisa ngokudla okunhlobonhlobo.
  2. Umuzwa wendlala ngeke uphazamise - imenyu ifaka nezidlo zasekuseni ezimbili kanye nokudla okulula.
  3. Inika imiphumela esheshayo ngokungaguquguquki futhi ikhulule isisindo esingeqile ku-3-4 kg, yize ihlala izinsuku ezintathu kuphela.
  4. Kumele kuqashelwe ukuzinza nokujwayelekile kwamathumbu, okuyinto engavamile ukwenzeka kwezinye izidlo.
  5. I-Kefir isiza ukuhlanza umzimba.
  6. Vele, ukuqinisa amasosha omzimba kuyakhuthazwa lapho usebenzisa izinhlobo ezicebile ze-kefir.
  7. Kefir yanoma yiluphi uhlobo normalizes umzimba.
  8. Ukulayisha ngokwengeziwe komzimba kwamukelekile nganoma iyiphi indlela.

Okubi kokudla kwasebusika kwe-kefir izinsuku ezintathu

  • Zombili izinketho zemenyu azihlali zisebenza kahle, ukudla akudingi wonke umuntu. Ngaphezu kwalokho, ukusebenza kungaba kuncane phakathi nezinsuku ezibucayi.
  • Ukuwohloka okungenzeka kwenhlalakahle ngenxa yokwehla kokutholwa kokudla emzimbeni ngenani elijwayelekile.
  • Uma, ngemuva kokudla kwasebusika, ungakushintshi ukudla okudala, isisindo esilahlekile sizobuya, futhi isikhathi esifushane sokudla sinikela kulokhu kuphela.

Ukuqhuba kabusha ukudla kwe-kefir ebusika

Ukudla kungokwesikhashana, futhi kaningi, ekugcineni kwako, okuhle akukatholakali. Ngakho-ke, kungaba nesifiso sokuqhubeka nokudla - lokhu akufanele kwenziwe. Ukuqhuba kabusha ukudla kwasebusika kungenzeka kuphela emva kwesonto. Ngalesi sikhathi, lawula ukudla kwakho eduze kakhulu.

shiya impendulo