Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-5 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-700 Kcal.
I-yogurt ibhekwa njengenye yezinhlobo ezinempilo kakhulu zemikhiqizo yobisi oluvutshiwe. Abantu abaningi, abancane nabadala, bamthanda kakhulu. Uma ungowesigaba sabathandi be-yogurt futhi ufuna ukuguqula kancane isibalo sakho, ungaphendukela kwenye yezinketho zalokhu kudla.
Izinketho ezintathu ezaziwa kakhulu ngezinsuku ezi-3, 7 nezingu-10, ngokulandelana. Ukukhetha kwakho kuya ngokuthi mangaki ama-kilos akhathazayo ofuna ukuthi cha kuwo. Ukwehla kwesisindo ngesikhathi sokudla ngakunye kuvame ukusuka kuma-2 kuye kwayi-6 kilograms.
Izidingo zokudla kogathi
Lokhu kudla kwakhiwa nguDkt Zeik, isazi sokudla okunomsoco esivela eJalimane. Lokhu kwenzeka, ngokusho kwemithombo, eminyakeni engaphezu kwengu-70 edlule. Ekuqaleni, yahlolwa izivakashi zesibhedlela esiphakeme eSwitzerland, ezazeneliseke kakhulu ngemiphumela. Kamuva, ukudla kweyogathi kwaqala ukusakazeka kubantu abavamile futhi kufinyelele ngempumelelo esikhathini sethu.
Uma uthatha isinqumo sokuzama lokhu kudla, ungagijimeli esitolo ukuze uthole iyogathi. Kufanele nakanjani ukuyeka izinhlobo ezahlukahlukene zezithelo zalo mkhiqizo, ngoba zona, njengokujwayelekile, ziqukethe ushukela, onqatshelwe yile ndlela. Futhi ezinye izengezo akunakwenzeka ukuthi zizuze umzimba noma. Njengesinqumo sokugcina, thenga umkhiqizo ongenamafutha aphansi noma ongenamafutha amaningi futhi uqaphele ukuthi ungafaki ushukela ekubunjweni kwawo.
Kodwa indlela engcono kakhulu yokuphuma kulesi simo ukwenza iyogathi ngokwakho. Nansi iresiphi yakhe. Uzodinga amalitha angu-1-3 obisi olungenayo i-pasteurized (kuye ngokuthi mingaki imikhiqizo ofuna ukuyilungisa ngesikhathi) kanye nesiko elomile leyogathi (ungayithenga emakhemisi amaningi). Thela lolu bisi esitsheni esifakwe inzalo, ubilise, uphole ufike kuma-degree angama-40. Manje hlanganisa ubisi oluncane nesiko le-yoghurt bese wengeza ingxube enanini elikhulu loketshezi.
Kunconywa ukufaka i-yogurt eyenziwe ekhaya kumenzi we-yogurt noma ku-thermos. Ngaphambi kokufaka uketshezi kuwo, ama-thermos kufanele abhuliswe ngamanzi abilayo futhi asulwe kahle. Ngemuva kokuvala ngokuqinile indawo yesikhashana yeyogathi yesikhathi esizayo, udinga ukuyivumela ukuba iphuze amahora ayi-12 kuya kwayi-14. Qaphela ukuthi uma izindleko ze-yogurt zinde, kuvela ukuthi kumuncu ngokwengeziwe. Manje le ngxube idinga ukuthunyelwa esiqandisini ukuze ikwazi ukuma lapho amahora ambalwa bese iqina.
Ngendlela, i-yogurt ephilayo ingadliwa hhayi kuphela ngesikhathi sokudla. Ungahlala uyiphuza, uyigcwalise nge-oatmeal namasaladi ahlukahlukene. I-yogurt isebenza njengenye indlela enhle kakhulu ye-high-calorie kanye nemayonnaise engenampilo. Izame! Amathuba ukuthi, ngeke ufune ukubuyela emuva kuzintandokazi ezinonya zamadili amaningi eholide.
Ukuze ungeze i-yogurt, uma uzofaka isaladi yemifino noma inyama, yihlanza kancane ngejusi lemon noma i-soy sauce. Ngokuvamile, kunezinketho eziningi zokusebenzisa kwayo. Sebenzisa umcabango wakho.
Manje siphakamisa ukukhuluma ngokuningiliziwe ngokuqondile mayelana nezinhlobo zokudla kwe-yogurt. Enguqulweni emfushane kakhulu yezinsuku ezintathu, kufanele udle kuze kufike ku-500 g weyogathi nama-apula anoma yiluphi uhlobo (3 lilinye) nsuku zonke. Kukhona futhi izinhlobonhlobo ezithambile zendlela efanayo yokunciphisa isisindo iyogathi yesikhashana. Ingqikithi yayo iwukuthi ekuseni iyogathi kufanele ihlanganiswe nezithelo, ngesikhathi sasemini - ngemikhiqizo yenyama, futhi kusihlwa - ngemifino, izithelo noma i-cottage shizi.
Kufanelekile ukulahla usawoti ngesikhathi sokulahlekelwa isisindo. Futhi kusukela oketshezini, ngaphezu kwe-yogurt, kufanele unikeze okuthandayo itiye eliluhlaza elingenashukela, amanzi ahlanzekile. Ngezikhathi ezithile ungakwazi ukukhokhela inkomishi yekhofi, kodwa futhi ngaphandle kwezithasiselo.
Ukudla isikhathi eside kweyogathi kuhlala isonto elilodwa. Ukudla kwansuku zonke kungabandakanya kufika ku-500 g weyogathi, i-400 g yezithelo nemifino engeyona yesitashi, i-150 g yenyama enomzimba noma inhlanzi / ukudla kwasolwandle, izingilazi ezi-2 zejusi esanda kufinywa, amakhambi, ama-green and herbal teas nama-decoctions. Ukudla kokugcina kunconywa amahora angu-3-4 ngaphambi kokulala.
Ukudla okudla isikhathi eside kakhulu kuyinkambo yokwenza ngcono izinsuku eziyi-10. Lapho ubhala imenyu yakho, thatha lo mthetho olandelayo njengesisekelo. Nsuku zonke ungadla ama-500 g we-yoghurt yemvelo, ama-apula kanye nezithelo ezinhlobonhlobo zezithelo ezisawolintshi (kufika ku-300 g), idlanzana lamajikijolo, imifino eminingi engeyona eyisitashi, cishe u-100 g wenyama enciphile, inhlanzi noma ukudla kwasolwandle. Kuvunyelwe ukwehluka kokudla ngezingilazi eziningana zejusi yezithelo ezisanda kufinywa (ngaphandle kwamagilebhisi).
Khumbula ukuthi udinga ukushiya noma yikuphi okuhlukile kokudla kwe-yogurt ngokushelela nangokulinganayo, kancane kancane ungeza ukudla okungavunyelwe futhi ungakhuphuli okuqukethwe kwekhalori ngaphezulu kwama-calories ayi-1400-1500. Ngaphandle kwalokho, uzibeka engcupheni yokubuyisa amakhilogremu athe xaxa ngenzalo.
Ukudla koyogathi izinsuku ezintathu (inketho 3)
Note… Imenyu engezansi iphindaphindwa nsuku zonke. Qinisekisa ukuthi inani eliphelele lemikhiqizo yobisi olumuncu oludliwayo ngosuku alidluli u-500 g onconywayo. Uma le nqubo ibekezelelwa kalula ngumzimba, futhi ufuna ukwenza isibalo sakho sibe sesimanjemanje futhi unciphise ivolumu, kuvunyelwe ukunweba kuze kube yizinsuku ezi-5, kodwa kungasekho.
: ukunikezwa kweyogathi.
Ukudla
: i-Apple.
Dinner
: ukunikezwa kweyogathi.
Isidlo sasemini
: i-Apple.
Dinner
: ukunikezwa kweyogathi.
Isidlo sakusihlwa
: i-Apple.
Ukudla koyogathi izinsuku ezintathu (inketho 3)
Note… Ngaphezu kokudla okuchazwe ngezansi, sebenzisa u-150 g weyogathi yemvelo ngesidlo ngasinye.
Usuku 1
Ukudla kwasekuseni
1 i-apula eliphakathi nendawo lifinyelela ku-150 ml wejusi ekhanywe izithelo ezintsha noma inkomishi yetiye eliluhlaza elingenalutho.
Dinner
: 100 g inyama engenamafutha, ephekwe ngaphandle kokufaka uwoyela ingxenye encane yesaladi yemifino (okuhle kunakho konke utamatisi-ikhukhamba, efafazwe ujusi kalamula); ingilazi yejusi yamapomegranate, okunconywa ukuba ihlanjululwe ngamanzi.
Isidlo sasemini
: isaladi lezithelo zakho ozithandayo, vele ungasebenzisi ezinesitashi.
Dinner
: Ukuphakwa kwemifino eyisitshulu engu-200 ml wejusi wewolintshi ocindezelweyo.
Usuku 2
Ukudla kwasekuseni
: 1 iwolintshi elikhulu; itiye eliluhlaza.
Dinner
100 g yenyama, iyisitshulu noma ibilisiwe; I-200 ml engagxiliwe (ngokungezwa kwamanzi) ijusi lehalananda.
Isidlo sasemini
: i-apula netiye eliluhlaza.
Dinner
: usike iklabishi elisha ufafaze ujusi kalamula; phuza ama-200 ml wejusi lewolintshi.
Usuku 3
Ukudla kwasekuseni
: idlanzana lamajikijolo owathandayo kufika ku-50 g wama-pistachio noma amanye amantongomane.
Dinner
: 100 g wenyama ebilisiwe noma ebhakwe nesaladi leklabishi.
Isidlo sasemini
: 2 kiwi kanye netiye eliluhlaza.
Dinner
: i-cottage shizi enamafutha aphansi (100 g) nge-apula eyodwa.
: noma isiphi isithelo netiye eliluhlaza noma ukumunca amakhambi.
Snack
: 150 g weyogathi, lapho ungangeza khona okusanhlamvu okuncane noma izithelo ezomisiwe; imifino noma izithelo ezinesisindo esifinyelela ku-100 g.
Dinner
: isobho elilula le-puree yemifino (noma isobho nje) kanye nesaladi yemifino noma yezithelo, enongwe ngeyogathi encane.
Isidlo sasemini
: ingilazi yejusi esanda kufinywa kusuka esithelweni sakho osithandayo.
Dinner
: inhlanzi noma inyama kuze kufike ku-150 g, kuphekwe ngaphandle kwamafutha angeziwe; isaladi yemifino; izipuni ezimbalwa ze-yogurt (ungayisebenzisa ngokwakho, ungafaka isaladi isizini).
: I-yogurt engu-150 g, engagcwaliswa kuze kufike ku-20 g wezithelo zakho ozithandayo omisiwe; 100 ml ujusi wezithelo ongenashukela.
Dinner
: 100 g wenyama ebilisiwe; isaladi lotamatisi, ukhukhamba, u-anyanisi, amakhambi; I-100 ml yeyogathi kanye nenani elifanayo lejusi oyithandayo.
Isidlo sasemini
: isaladi yemifino igqoke ngeyogathi.
Dinner
: 100 ml weyogathi kanye nejusi entsha; iklabishi eyisitshulu no-anyanisi, izaqathe notamatisi.
Ukungafani kokudla kwe-yogurt
Lokhu kudla akunakho ukuphikisana nabantu abaphilile ngokwanele.
- Ngokuqapha futhi kuphela ngemuva kokubonisana nodokotela, abesifazane abakhulelwe nabancelisayo, intsha kanye nabagulayo bangahlala kulokhu kudla.
- Ukulahlekelwa isisindo ku-yoghurt akuvunyelwe kubantu abanokungabekezelelani komuntu ngamunye kulo mkhiqizo wobisi oluvutshiwe noma eminye imikhiqizo eyisizayo esetshenziselwa izinketho ezihlukahlukene zokudla.
Izinzuzo zokudla kweyogathi
Lokhu kudla kunezinzuzo eziningi ezihlukile.
- Okokuqala, ibhalansi yokudla, uma sikhuluma ngezinketho zamasonto onke nezinsuku eziyishumi.
- Kuyafaneleka futhi ukuqaphela ukuthi lokhu kudla ngokusobala akunambitheki. Phela, kuhlanganisa imifino, izithelo, amajikijolo kanye neminye imikhiqizo esiphundu futhi enempilo. Cishe ngeke uze uqaphele ukuthi udla ukudla, futhi ngomqondo oqondile, ungakwazi ukuguqula isibalo sakho sibe mnandi futhi sinempilo.
- Akunakwenzeka ukuthi kuzodingeka ubhekane nomuzwa wendlala enkulu, noma ngabe uzikhethela uhlobo lokuqala oluqinile lokuguqulwa kweyogathi. I-yogurt, ngisho nangamanani amancane, igqoka isisu, isiza ekuqinisekiseni masinyane ubuchopho ukuthi uzizwa ugcwele futhi wenza ukudla kube lula ngangokunokwenzeka.
- Kufakazelwe ngokwesayensi ukuthi ukusetshenziswa kwama-200 g weyogathi yemvelo ngosuku kungakhuphula kakhulu amasosha omzimba. Izinto ezitholakala ku-yogurt zisebenza njengabasizi bepheshana lesisu. Zilawula umsebenzi waso ofanele futhi zisiza ukuvuselelwa ngokushesha okukhulu ngemuva kokuhlushwa izifo ezithathelwanayo zezinhlobo ezahlukahlukene.
- I-yogurt ibuye ibe nomphumela omuhle kakhulu kwi-microflora yamathumbu, ngokuba yi-agent enamandla yokulwa nezifo zefungal.
- Futhi ukuba khona kwe-calcium, i-potassium ne-magnesium ekubunjweni kwe-yogurt kusiza ekuvimbeleni i-caries, i-osteoporosis futhi ivimbele ukuvela komfutho wegazi ophezulu.
- Siyabona futhi ukuthi ukusetshenziswa kweyogathi kukhuthaza ukumuncwa okungcono kwezinye izinto eziza nokudla. I-lactic acid equkethwe kuyo isusa ngokumangazayo i-calcium ebisini esiliphuzayo, futhi yenza konke okusemandleni ukuqinisekisa ukuthi umzimba uthola inzuzo enkulu kukho.
- I-yogurt ibuye yehlise i-cholesterol embi emzimbeni wethu.
Ngabe usangabaza ukuthi iyogathi inelungelo lokuzinza unomphela ekudleni kwakho?
Okubi kokudla kweyogathi
- Okubi kokudla kufaka phakathi uthando olukhethekile lwalo kwabanye abantu abalangazelela ukunciphisa umzimba. Akunzima ukukwenza lokhu kuso. Ukuqhubeka kokudla kokudla isikhathi eside kunesikhathi esinqunyiwe, ungalahlekelwa amakhilogremu amaningi, kepha lokhu kugcwele ukwehluleka komzimba nokushaya okujwayelekile emzimbeni. Mayelana nalokhu, inani elikhulu lamakhilogremu alahlekile cishe lizobuya. Ngakho-ke, kunconywa kakhulu ukuthi kudlule isikhathi sokudla esinconyiwe.
- Ebunzimeni bokudla kwe-yoghurt, abaningi abanolwazi lokwehlisa isisindo babhekise eqinisweni lokuthi udinga ukupheka lo mkhiqizo ngokwakho noma ubheke i-analogue esezingeni eliphezulu ngempela. Lokhu kungathatha isikhashana futhi kwesinye isikhathi kudumaze isifiso sokuguqula ngale ndlela.
- Uma phambilini ubudla kakhulu, cishe usazolamba ngosuku lokuqala noma ezimbili ekudleni. Kepha-ke, njengoba kuphawuliwe yilabo abanciphisa isisindo, uyabandakanyeka. Uma ukubekezelela ekuqaleni, konke kuhamba kahle.
Ukwenza kabusha ukudla kweyogathi
Akunconyelwe ukuphinda inguqulo yezinsuku zonke noma eyizinsuku eziyishumi yalokhu kudla ngenyanga ezayo. Kepha olunye lwezinhlobo zezinsuku ezintathu zokulahlekelwa kwesisindo se-yogurt lungenziwa izikhathi ezi-2 ngenyanga, njengenye indlela yezinsuku zokuzila, ukuze ugweme ukuthola isisindo esiningi (yebo, ukunamathela ekudleni okulingene sonke isikhathi) .