Imiphumela engathandeki evela ekudleni okudlayo ayigcini nje ngemood, kodwa futhi nenhlala-kahle. Sinikeza izitsha ezi-5 ezizosiza ukukhulula umzimba ngemuva komkhosi kaNcibijane, ubuyele emsebenzini wawo wangaphambili namandla.
Oatmeal
Usebenzisa i-oatmeal, ungahlanganisa ukulayisha nokuhlanza umzimba. Kepha lezi akuzona zonke izakhiwo zalo ezizuzisayo. Kuyafaneleka ukuqaphela amacala lapho, ngemuva kokusebenzisa isikhathi eside i-oatmeal, amatshe ezinso ancibilika. Ngaphezu kwalokho, i-oatmeal ithinta i-cholesterol, ngakho ushizi namaqanda kungadliwa ngokuphepha nalesi sidlo.
Kuyasiza ukuhlala usuku lonke kuphalishi we-oatmeal nangemuva komkhosi omnandi kakhulu. Noma iphalishi ingubisi, ungakunaki okuqukethwe kwekhalori yomkhiqizo. Ngenhloso yokuhlanza umzimba, lokhu kungabhekelelwa.
Ukuze ulungiselele isilinganiselo se-oatmeal yansuku zonke, thatha i-700 g ye-oatmeal bese uyibilisa emanzini noma ubisi olungenawo fat. Sabalalisa izingxenye zokudla ezi-5-6. Ngosuku lokuzila ukudla udinga ukuphuza okungenani amalitha ayi-1.5 wamaminerali amanzi ngaphandle kwegesi. Kuhle ukuphuza itiye eliluhlaza, izithelo nemifino yemifino.
Iporridge yokuhlanza umzimba ilungiselelwe ngaphandle kokufaka usawoti, ushukela, ukuthosa nezithasiselo. Lezi zithako zithuthukisa ukuqina futhi zivuse iphango. Akunconywa ukwengeza uwoyela. UZhirov ngesikhathi sokudonswa komzimba okuyi-gastronomic eholidini liqongelele emzimbeni.
Isaladi yemifino ekhanyayo
Amasaladi wemifino osuku lokuzila angashiyana kakhulu. Konke kuncike emaphupheni akho nasezintweni ozithandayo, unikezwe inhlanganisela yemifino. Iklabishi, izindebe ezibomvu, ikhukhamba zizohamba kahle. Le mikhiqizo ingadliwa ngokwahlukana, noma ingahlanganiswa ngokuhlukile.
IBeetroot, kuvela ukuthi, ingenye ye- "scavenger" enhle kakhulu yomzimba. Noma ngubani ongema usuku lonke kulo mkhiqizo uzothola umphumela omuhle kakhulu. Kepha kubalulekile ukuthi ubheke ukuthi unomphumela we-laxative. Ngakho-ke, kwanele ukwenza ingxenye eyodwa yokudla kwansuku zonke kusuka kuma-beet, futhi okwesibili kusuka kweminye imifino.
Isaladi esidumile sokukhulula yiNtwasahlobo. Ukuyilungiselela uzodinga:
- iklabishi elimhlophe - 500 g;
- ikhukhamba entsha - 200 g;
- dill okusha - 100 g;
- ujusi uhhafu kalamula;
- Amafutha elanga elicwengekile - 2 tbsp. l.;
- usawoti ukunambitha.
Ukupheka:
- Chop iklabishi, fafaza ukhukhamba ukhiphe dill, uhlanganise konke.
- Isaladi yesizini ngejusi kalamula kanye no-oyilanga we-sunflower.
- Usawoti ungezwa ubuncane.
Ngezinsuku zokuzila kuyanconywa ukuthi kudle kusuka ku-1 kuya ku-1.5 kilos yemifino, kusikwe kusaladi. Ngokuvumelana nalokho, izingxenye zilungiselelwe kulokhu kubalwa: udinga ukudla okungu-300 g kwesaladi yemifino izikhathi ezinhlanu ngosuku. Akufanele upheke ngokushesha usuku lonke. Kuvunyelwe isikhathi esingu-1 sokunquma isaladi ekudleni okungama-1-2.
Kuvunyelwe ukufaka umpe ngejusi kalamula, noma izipuni ezi-2 zika-ukhilimu omuncu onamafutha amancane. Phakathi kokudla, udinga ukuphuza amanzi amaminerali noma amajusi wezithelo. Amasaladi wemifino angalungiswa kusuka kwizithako ezahlukahlukene.
Ukudla inyama
Ngemuva komkhosi omningi, ukudla kwamaprotheni kuzokulunga: ngolunye usuku ungahlala enkukhu yokudla. Noma ngubani ongathandi ibele elomile elibilisiwe angazama ukubilisa inkukhu yonke. Ukusuka kulo lonke isidumbu, udinga ukukhetha inyama bese uyihlukanisa kube ukudla okungu-5.
Kulabo abafuna ukuqhubeka neholide, sinikezela ngokupheka isifuba senkukhu ngamaphayinaphu. Lokhu kuzodinga:
- i-fillet yenkukhu - 100 g;
- yoghur yasendulo engafakiwe - 50 g;
- uphayinaphu othosiwe - 100 g;
- ushizi onzima - 50 g;
- usawoti, upelepele - ukunambitha.
Inqubo yokupheka:
- Isifuba siyashaywa, sibekwe ephepheni lokubhaka elinamafutha, elinosawoti, pepper.
- Amaphayinaphu abekwa phezu kwenyama ukuze ambozwe izingcezu zenkukhu ngangokunokwenzeka.
- Fafaza ushizi ogayiwe ngaphezulu bese uthumela kuhhavini usutshalwe ku-200 ° C imizuzu engama-20 kuze kube yilapho kuqhuma igolide.
Ukuze usuku lokuzila, ungathatha noma iyiphi enye inyama yokudla: i-turkey noma unogwaja, i-nutria.
Ama-dessert okunempilo
Ama-dessert awusizo kakhulu ama-smoothie ahlukahlukene nama-yogurts wezithelo zemvelo. Ngezinjongo zezempilo, ungajabulela futhi ama-apula abhakwe ngozomisiwe, uju namantongomane. Kepha akekho ovimbela ukusetshenziswa kwamakhekhe anempilo. Kulesi simo kuphela, esikhundleni sikashukela, kuhlongozwa ukusebenzisa ama-Date noma ubhanana, futhi esikhundleni sikafulawa kakolweni - okusanhlamvu okuphelele noma i-almond.
Kusuka kubhanana abangu-2 kanye nama-300 g wezinsuku Ungenza imigoqo yama-muesli yasekuqaleni. Ukuze wenze lokhu, uzodinga:
- 2 ubhanana;
- 300 g wezinsuku;
- I-400 g yama-hercule flakes;
- I-100 g yembewu yelanga ebunjiwe;
- I-150 g ukhukhunathi;
- inketho isinamoni nezinye izithako ze-confectionery
Ukupheka:
- Gaya ubhanana nezinsuku, ezazifakwe emanzini ngaphambili, ku-chopper noma usebenzisa i-blender.
- Faka izithako ezomile kusisindo sezithelo bese ubeka inhlama ephumayo ephepheni lokubhaka elimbozwe ngephepha lesikhumba, ubukhulu be-2 cm.
- Imizuzu eyi-10, thumela kuhhavini, kushunqiselwe ku-180 ° C. Ngemuva kokupholisa, usike isitsha sibe izingxenye futhi ubeke esiqandisini imizuzu engama-30 ukwenza lukhuni.
Kefir
Indlela elula ukuhlela usuku lwe-Wellness ku-kefir. Ukuze wenze lokhu, udinga ukufaka phezulu amalitha angu-1.5-2 womkhiqizo wobisi wokuqukethwe kwamafutha aphansi. Udinga ukuphuza ingilazi izikhathi ezi-5-6 ngosuku. Ungakhohlwa ngamanzi, inani layo alinciphi, wonke afanayo okungenani amalitha ayi-1.5 adinga ukuphuzwa.
