Ingabe isipinashi izokusiza ukuba ulahlekelwe isisindo nokuthi ungayisebenzisa kanjani?

Manje kunombalwa omkhulu wesidlo sokuthi noma yimiphi imikhiqizo inokudla okwakhiwe ngokukhethekile. Kodwa bambalwa abazi ngemenyu yokulahlekelwa isisindo esekelwe isipinashi - lena inguqulo entsha kakhulu kulabo abafuna ukulahlekelwa yizikhwama ezingaphezulu.

Okokuqala, ihlinzekwa njengendlela yokuthuthukisa impilo yomsoco, ongayifinyelela ukulahlekelwa isisindo nokuhlanza umzimba ngesikhathi esifushane kakhulu. Umqondo wokusebenzisa isipinashi njengesizathu akuyona into entsha, kodwa le ndlela iye yazuza ukuthandwa nje nje, ngenxa yokubunjwa okucebile komkhiqizo ophakathi nemiphumela emihle ngemuva kokudla kwayo. Yiziphi ezinye izinzuzo eziyinhloko zokudla isipinashi?

Ingabe imifino izolahlekelwa isisindo?

Imifino ngeke inikeze isibalo esincane emasontweni ambalwa, kodwa kuzokuvumela ukuba ubenze ngaphandle komhlatshelo omkhulu ngokwemenyu yansuku zonke.

Ngokwayo, lesi sithako asinayo ukunambitheka kwesici, ngakho ukuthatha ngaphandle kwemikhiqizo eyengeziwe akunconywa - izithasiselo eziseduze ngeke zonakalise umphumela jikelele, kodwa zikuvumele ukuthi uzame nezitsha ezihlukahlukene.

Ukuba khona isipinashi njalo ekudleni akugcini nje ukuvimbela, kodwa futhi kuyaphulukisa izifo eziningi. Kungenzeka ukuba udle utshani obucatshangelwe kanye nabantu asebekhulile, nezingane, ngisho nabesifazane abakhulelwe. Ukudla okunjalo akusho isiteleka selambile., kodwa ngenxa yemenyu ehleliwe kanye nokugcizelela imifino, ikuvumela ukuba umzimba uhlale kahle.

Ukwakhiwa kanye nezakhiwo eziwusizo

Ukusetshenziswa kaningi kwesipinashi kukuvumela ukunciphisa ukudla kwe-caloric, ngenxa yamafutha omzimba okweqile emzimbeni. Imifino ngokwayo iqukethe kuphela i-20-23 Kcal kuphela nge-100 g. Ngokuqondile ngenxa yalolu hlobo oluyingqayizivele ukuthi lesi sitshalo sivame ukungena ezidlweni ezihlukahlukene.

Futhi kumqulu okhulunywe umkhiqizo uqukethe:

• 91.5 g amanzi;
• 3.0 g wephrotheni;
• 0.5 g wamafutha;
• 3.5 g we-carbohydrate;
• 0.5 g we-monosaccharides.

I-metabolism isebenze yizici ezilandelayo:

1. i-folic acid ne-tocopherol (i-vitamin E) - ukuvimbela ukupholisa isikhumba;
2. i-calcium - kuthinteka kahle uhlelo lwesigele, luqinisa amandla okuqothula izinyo;
3. fiber - kunomthelela ekususweni kwezinto eziyingozi emzimbeni;
4. insimbi - unesibopho sesimo segazi, ukwandisa izinga le-hemoglobin, liqeda ingozi yokuthuthukisa i-anemia;
5. iodine - kusiza ukuhlanganisa izinto eziwusizo kangcono;
6. amavithamini weqembu B, A no C - kuqeda ukuthuthukiswa kwezigubhu;
7. i-saponins - ngokuqinisekile kuthinta ipheshana lamathumbu, sebenzisa i-peristalsis.

Phakathi kwamanye ama-microelements, ama-manganese, i-potassium ne-magnesium zinenani elikhethekile, eliqinisekisa impilo enhle kanye nomuzwa wokugcwala phakathi nosuku.

Sinikeza ukubuka ividiyo mayelana nokwakheka kanye nezinzuzo zesipinashi:

Indlela yokusebenzisa umkhiqizo omusha, obilisiwe kanye noshelele kulabo abafuna ukunciphisa umzimba?

Njengamanye imifino, isipinashi isindisa izakhiwo ezizuzisa kakhulu eziluhlaza. Ngakho-ke, izitsha eziwusizo kakhulu kuzoba lezo zinguquko lapho isithako esiyinhloko sisetshenziswa ngaphandle kokwelapha ukushisa - ama-saladi nama-smoothies.

Ngemva kokudlula isiteji sehhavini noma ukupheka, lo mkhiqizo uzolahlekelwa yingxenye yawo yokudla okunomsoco futhi izingozi zibe nje ukwesekwa okuluhlaza okungenasici.

Ukuze ugcwalise leli gaba, kungandisa inani lesithako esetshenziswayo noma ukunciphisa isikhathi sokucubungula (kungabi ngaphezu kwemizuzu engu-10 emlilweni).

Iziphi izinto ozisebenzisayo?

Ngisho isipinashi kuphela esithathwe kusukela engadini kufanele igcinwe ingahlanjululwa esiqandisini izinsuku ezingaphansi kwezinsuku ezimbili, ngaphandle kwalokho iqala ukuphela. Ngaphandle kwalokho, kungenziwa iqhwa ukuze kwandiswe isikhathi esivele sesitshalo ezinyangeni ezimbalwa.

Futhi avunyelwe ukuthenga umkhiqizo ekupaketheni okuphumulaokuyinto igcinwe ifomethi evaliwe amasonto, kodwa emva kokuyiqeda kufanele isetshenziswe ngosuku olulodwa. Izinga lansuku zonke lokusetshenziswa kwesipinashi lixhomeke kulokhu, okufanele ukugcwalisa umzimba. Inani elilinganiselwe liyancipha libe ngu-55-70g, uma ukudla okudliwayo kuveza ukudla noma ukuphikisana akusho ukuthi kunani elihlukile.

Kungaba ngesisu esingenalutho noma cha?

Isipinashi asisebenzi kulawo mikhiqizo esithwa kalula ngumzimba womuntu. Yingakho kungasetshenziselwa ukuyisebenzisa esiswini esingenalutho ngobuningi obukhulu: kungabangela ukukhathazeka kwesisu nobuhlungu.

Indlela engcono kakhulu yokuphuma ukuzivimbela ingilazi yejusi, ucindezelwe kusuka isipinashi, enomusa omuhle nombala ocebile ohlaza. Okufanayo kufanele uphuze ngokushesha ngemva kokulungiselela, futhi ungashiyi kamuva.

Ingabe kuvunyelwe ukudla ngemva kwamahora angu-6?

Izakhamuzi zincoma emva kwehora lesishiyagalolunye nesishiyagalolunye ukuze zingeze kwimikhiqizo yemenyu nge "okuqukethwe okunamandla kwekhalori", okuhlanganisa nesipinashi. Lapho ukugaya kwayo, umzimba uchitha ama-khalori amaningi kunalokho okutholakala esitshalweni ngokwawo. Kungcono ukuhlehlisa isidlo sakusihlwa kuloku kudla esikhathini esidlule.

Imiphi imikhiqizo yokuhlanganisa?

Ngokwalo lokhu imifino ine ukunambitheka hlangothi, ngakho-ke kulula kakhulu ukuhlanganisa nazo zonke izinhlobo zokudla, ezifana nenyama, inhlanzi, ushizi, nemikhiqizo yobisi. Inhlanganisela enhle yayizoba ngamantongomane neminye imifino:

• amazambane;
• utamatisi;
• i-legumes;
• i-chickpeas;
• i-nutmeg;
• i-pine nati.

Isipinashi sivame ukusetshenziswa njengesithako esingeziwe.ukuthuthukisa noma ukugcizelela ukunambitheka kwenkambo esemqoka. Ngisho nasendleleni yokupheka ekudleni, kubaluleke kakhulu ukuzama ukwenza ukudla kudume.

Ukudla isipinashi

I-nuance eyinhloko yalesi simiso sokudla ukusebenzisa isipinashi ekulungiseleleni cishe zonke izitsha ezivela kwimenyu yansuku zonke. Le ndlela izokunciphisa kakhulu inani lamakholori. Indlela evelele kakhulu yokufeza le mphumela ukuthatha ukudla okuphambili kwesipinashi ngezinsuku ezingu-5 njengesisekelo:

• Usuku 1
  1. Ukudla kwasekuseni: iqanda elinzima, isaladi ye-2 utamatisi namaqabunga esipinashi, okulondoloziwe ngejamu lemon kanye namafutha omnqumo, izinhlamvu ezimbili zezinkwa ezimhlophe.
  2. Isidlo sakusihlwa: i-chicken elinezinkuni eziphekiwe, isidlo sesipinashi.
  3. Ukudla kwesinkwa: isaladi lesipinishi nemifino.
• Usuku 2
  1. Ukudla kwasekuseni: i-yogurt ye-oatmeal kanye netiyi ngaphandle kokushukela.
  2. Usuku lokudla: isobho sesipinashi.
  3. Isidlo: isipinashi esitshisiwe ne-orange.
• Usuku lwesithathu
  1. Ukudla kwasekuseni: amaqanda aphuziwe nge isipinashi, isigaxa sesinkwa esimnyama.
  2. Usuku lokudla: inhlanzi, isipinashi kanye nelayisi.
  3. Isidlo: isipinashi esitshisiwe kanye namagilebhisi.
• Usuku 4
  1. Ukudla kwasekuseni: isipinashi, i-apula kanye nejoloti juice.
  2. Usuku lokudla: inkukhu nge isipinashi.
  3. Isidlo sakusihlwa: ilayisi elivuthwe ngezinongo.
• Usuku 5
  1. Ukudla kwasekuseni: amaqanda amabili abilisiwe ne-yoghurt e-1.
  2. Isidlo: inkukhu ene-isipinashi ihlobisa.
  3. Dinner: juice fresh izithelo.

Leli khosi alikhuthazwa ukuba lizwe isikhathi eside kunesikhathi esibekiwe.ngoba isithako esiyinhloko iqukethe ama-oxalates, asebenza ngezinga elikhulu futhi adala ukwakheka kwamatshe. Kodwa ekupheleni kokudla, ungakwazi njalo ukufaka isipinashi ekudleni okujwayelekile kunoma yiluphi uhlobo:

• ku-omelets;
• i-pizza;
• i-lasagna;
• i-moussaka;
• iziphuzo ezintsha.

Amaphikishi for isibalo slim

Kanye nokugcizelela isipinashi, ukudla okuputshiwe nokuthosiwe, amakhekhe kanye neminye imikhiqizo ye-confectionery yavinjelwa - zonke izitsha lapho kuneqile lama-calories nama-carbohydrate okusheshayo.

Nokho ukulahlekelwa isisindo nesiphuzo esiphundu isipinashi kungokoqobo, kodwa kufanele akhethwe ngokucophelela:

I-Smoothies

• 7 amaqabunga esipinashi;
• 1 apula eluhlaza;
• 2 amaqabunga eklabishi;
• ilamula kalamula 0.5;
• 200ml amanzi.

Udinga ukuhlanganisa yonke imifino ku-blender, engeza ijusi kalamula kanye nengilazi yamanzi ukuze uthole ukukhanya okulula. Phuza isiphuzo oyidingayo, uma kukhona umuzwa wendlalakodwa angaphezu kuka 2-3 izikhathi ngesonto.

Sinikeza ukubona iresiphi yevidiyo yokupheka i-smoothie nge isipinashi:

Isaladi

• 1 isiqu sesipinashi;
• 0.5st ama-walnuts;
• 2 tbsp. ijusi lemon;
• 1 i-clove garlic;
• 1 tsp i-soy sauce.

1. Amaqabunga esipinashi kufanele ahlanjululwe kahle ngamanzi abandayo futhi abekwe epulatifini.
2. Okulandelayo, i-soy sauce ixubene nejamu lemon.
3. Ama-walnuts aqoshiwe kanye ne-clove echotshoziwe ka-garlic yengezwe ekugqoka.
4. Ingxube yokugcina ihlanganiswe kahle namaqabunga aluhlaza kanye nesaladi ephansi ephansi izolungela.

Ukwandisa ukunambitheka kuyovumela amafutha omnqumo amancane omningi kanye no-50-70g we-feta cheese (noma i-cheese yebhozi). Ngaphezu kwalokho, Ungangezela imbewu ethile yamapomegranate esidlweni.

Sinikeza ukubona iresiphi yevidiyo yokupheka isaladi nge isipinashi:

Amazambane ahlambulukile

• 300 g isipinashi;
• 20 g wefulawa;
• 10 g ibhotela;
• anyanisi nemifino;
• iqanda;
• izinongo

1. Amaqabunga esipinashi kufanele ahlanzwe futhi aphekwe.
2. Bese ufaka ebhodweni ngamanzi anosawoti.

   Thatha uketshezi oluthile ukuze ulwenze i-puree, hhayi isobho sekhrimu.

3. Ngokwehlukana, londoloza ufulawa epanini bese ushintshela isipinashi.
4. Esigubheni esifanayo, usike anyanisi bese upheka kuze kube yithenda.
5. Ekugcineni, engeza usawoti kanye nezinye izinongo.
6. Amaqanda abilisiwe kanye nezinye amakhambi asetshenziselwa umhlobiso wemifino.

Isobho

• 320g isipinashi;
• 35g wamafutha omnqumo;
• Ama-anyanisi angu-75g;
• 3g we-garlic;
• 15g wezimpande ze-ginger;
• I-300g yenkukhu encane;
• 2 amazambane;
• 5g amafutha esame;
• usawoti kanye nopelepele.

1. Inyama yenkukhu kufanele ibheke emigqonyeni emikhulu, ithululelwe epanini.
2. Thela 1.5 amalitha amanzi futhi ubilise cishe imizuzu engama-35.
3. Ngokufanayo, udinga ukunquma u-anyanisi, i-garlic kanye ne-ginger, bese uwabeka epanini elishisayo ngaphambi kokumisa imizuzu emihlanu.
4. Thumela ingxube kumhluzi.
5. Okulandelayo, isipinashi sinqunywa zibe tincetu, kanye nama-cubes amazambane, futhi afakwe epanini bese ephekwe eminye imizuzu eyi-10.
6. Lapho sekuphelile, okuqukethwe kwesobho kuchotshozwa nge-blender, kuhlanganiswa ngezinongo futhi kulethwe ngamathumba.
7. Ngaphambi kokukhonza, ungafafaza isabelo ngamafutha esisame.

Sinikeza ukubona iresiphi yevidiyo yesobho lokupheka nge isipinashi:

Yini ongayenza esikhundleni sokudla?

Uma lo mkhiqizo uvela kwimenyu yakho kaningi, futhi awufuni ukuhamba emigomeni yokudla, ungathola i-analogue efanelekayo. Ikhophi yesipinashi esiseduze epanini eluhlaza yi-broccoli.. Kungabuye kuthathelwe indawo ngama-eggplant, ikakhulukazi uma kukhona iresiphi ngezinto zokubhaka. Esikhundleni sepinashiki ngesikhathi esifanayo selulekwa ukusebenzisa i-sorrel ngamaconsi ambalwa kalamula kalamula.

Ukungahambisani nemiphumela emibi

Uma iqhwa, umkhiqizo uzolahlekelwa izakhiwo zawo eziwusizo lapho uphinde ugcinwe esiqandisini.

Ngaphandle kwalokho Isipinashi asikwazi ukudliwa ngenkathi kunciphisa isisindo kubantu abanenkinga efana nalokhu:

• izifo ze-duodenal noma ze-biliary;
• i-rheumatism esiteji esibucayi noma esingavamile.

Kunoma yikuphi, ngaphambi kokuba uqale ukulandela ukudla okukhulunywa ngakho, kungcono ukuxhumana nodokotela wakho, ngoba isipinashi sinokuphikisana okuthile.

Amaqabunga endala esitshalo afaka inani elikhulu le-oxalic acid, ngakho-ke awakunconywa kubantu abanomzimba wokuncibilika kwamanzi usawoti kanye nalabo abanesihlabathi nesigqabha namatshe. Uhlelo lokudla olusekelwe esipinashi, luthandwa kakhulu kulabo bantu abafuna kokubili ukulahla isisindo esiningi, futhi bafeze umzimba onempilo.

Ukungenalo ukunambitheka okucacile, lesi sithako siphelelisa ngokuphelele ukudla kwansuku zonke. futhi ivumela esikhathini esifushane kakhulu ukuthi ubuyele umzimba wakho evamile. Izindlela zokupheka ezihlukahlukene kuzokwenza ukuthi kunciphise umuzwa wendlala, okwenza ukudla okujwayelekile ngendlela ewusizo kakhulu yokuqeda amakhilogremu engeziwe.