Ukulahlekelwa isisindo ngezinzuzo zezempilo: zonke iziqili zokudla izaqathe zokwehla kwesisindo

Abesifazane bazama njalo ukulungele futhi njalo befuna ukudla okuzokwenza ulahlekelwe isisindo ngokushesha bese ulahlekelwa amakhilogremu angaphezulu ngokucindezeleka okuncane emzimbeni.

Naphezu kwenani elikhulu lezinhlelo ezintsha zokulahlekelwa kwesisindo, ukudla kwesanqante kuyisinye sezinto ezithandwa kakhulu.

Lesi sihloko sichaza ngokuningiliziwe ama-nuances we-carrot yokudla, okwenziwe izincomo ngokugcinwa kwayo okufanele. Futhi egqoka ungathola zokupheka eziwusizo zokudla okumnandi futhi okunempilo zokudla kusuka izaqathe ukunciphisa umzimba.

Kungenzeka yini ukuba udle izaqathe ngenkathi uzondla?

Izaqathe kufanele zibe yinye yemifino yokuqala, efaka phakathi kokudla komuntu ofuna ukubeka umzimba wakhe ngendlela efanele ngesikhathi sokudla.

Akuyona nje indlu yokugcina yamavithamini, kodwa futhi ibona ukungabi namafutha ekubunjweni kwayo. Yibo abagwema ukufuna ukunciphisa umzimba.

I-izaqathe inikeza ukulahlekelwa kwesisindo esinempilo futhi iyoba nethonya elizuzayo emsebenzini weziningi zangaphakathi nezinhlelo.

Ingabe le mifino izolahlekelwa isisindo noma cha?

Amaqathi ayimikhiqizo yokudla, futhi ayinayo kuphela amafutha asakhiwe, kodwa futhi ayasiza kakhulu. Ukudla okusekelwe kulezi zitshalo zemifino kusiza ukuba ulahlekelwe isisindo ngokushesha futhi kuphuthumise imetabolism, kuyilapho uqinisa isimiso somzimba sokuzivikela. Kodwa lokhu kudla okunzima kakhulu, ungahlala kwenye isanqante okungaphezu kwezinsuku ezintathu. Ungayiphinda kanye ngenyanga nangxenye.

Zuza kanye nokulimala

Izinzuzo zayo ngokulahlekelwa isisindo:

• I-cellulose.
• I-Carotene. I-Vitamin A inikeza ukuqina kwesikhumba nombala onempilo.
• Izaqathe zinezinto zokulwa ne-antioxidant. Izinto eziqukethwe empandeni, zingathuthukisa ikhwalithi yegazi, zithuthukise nge-hemoglobin.
• Ngesikhathi sokudla, abantu abaningi bafuna ukuzijabulisa. Izaqathe zingayithatha indawo, njengoba inayo ukunambitheka okumnandi.
• Ama-karoti asebenza njengesithako esiyinhloko ekulungiseleleni inyama, ama-chops nezinye izitsha. Ungakwazi ukupheka i-casserole yemifino yezimpande kanye ne-oatmeal nge-cottage shizi, eyofana nhlobo lwe-cheesecake.
• Uma kukhona umdlalo empilweni yakho, kufanele isanqante kufanele. Ngesonto ngesonto, ibha yekhalori ephansi ne-muesli ingathathelwa isanqante esiluhlaza. Imifino ihlanganisa amavithamini A, E kanye ne-fructose. Basiza ukubuyisela ngokushesha amandla asetshenzisiwe.
• Uma amafutha omnqumo noma i-ithanga efakwe kwisaladi isanqante, isizinda se-hormonal sowesifazane siyobe sisezingeni elifanele. Ngisho nokulahlekelwa isisindo, owesifazane uzogcina imisebenzi yakhe yokuzala.

Ukulimaza izaqathe uma ukulahlekelwa isisindo akuthinti impilo, kodwa izikhathi ezithile ezingathandeki zingase zenzeke. Izingxabano ezimbalwa ngokumelene izaqathe:

• Izaqathe ebilisiwe ngendlela yabo ehlanzekile ingakhuphula amazinga kashukela egazini. Kufanele kugwenywe ngaphandle kokuhlanganiswa neminye imikhiqizo. Isibonelo, isanqante i-patties ingasetshenziswa nge-cottage shizi noma i-yogurt, ne-braised izaqathe nezinhlanzi zasolwandle.
• Iningi labantu kusukela ebuntwaneni ukulahlwa izaqathe. Uma ungeke ukwazi ukuphoqa ukuba udle le mifino, kungcono ukuyibeka esikhundleni, isibonelo, i-apricot noma ama-apricot omisiwe.

Wonke umuntu uzikhethela yena, faka izaqathe ekudleni noma cha. Izakhamuzi ngokumelene nokusetshenziswa kwama-izaqathe okuphekwe ngendlela ehlanzekile, ngoba akuzuzisi ukulahlekelwa isisindo. Abathandi bemifino ebilisiwe kudingeka bafunde ukuthi bangawasebenzisa kanjani ngokufanele nezinye imikhiqizo.

Uma ungumthandi wemifino yezimpande kanye nokuningi ufuna ukulahlekelwa isisindo, kungcono ukuwasebenzisa okuluhlaza.

Ukungahambisani nokusetshenziswa kwezinqathe:

• Kubalulekile ukushiya izaqathe ekudleni, uma kukhona isilonda esiswini noma ezinye izinkinga zamathumbu.
• Uma uma udla izaqathe umbala wesikhumba ushintshile ngokuphawulekayo, kufanelekile ukunciphisa inani laso ekudleni. Lokhu kusho ukuthi umzimba awukwazi ukubhekana nokucubungulwa kwe-keratin.
• Uma ukudla imifino yezimpande kungase kubonakale kugweba, ukuphefumula, ikhanda. Ngezinye izikhathi lesi simo singagcina ngokuhlanza.
• Ukusabela okwenziwe nge-allergen kuya emifino.

Konke kufanele kube nesilinganiso. Ngosuku ungadli okungaphezu kuka-300 amagremu ezinqathe. Ukuqaphela izimo ezinjalo zokudla, isivuno sempande sizoletha inzuzo enkulu emzimbeni.

Ungadla kanjani imifino?

Zokupheka eziningana ezingafakwa ekudleni kwakho ngesikhathi sokudla. Ukudla kuqukethe ubuncane bekhalori, ngesikhathi esifanayo banempilo kakhulu futhi banambitha.

Sinikeza ukubuka ividiyo mayelana nezici zokusebenzisa izaqathe zokulahlekelwa kwesisindo:

Apple smoothie

Ukwenza ama-smoothies, kunconywa ukuthatha imifino emisha. Kodwa uma kungenakwenzeka ukuguqula isanqante eluhlaza ku-puree, ungasebenzisa okubilisiwe.

Izithako:

• izaqathe - 1 pc.;
• I-Apple - i-1 pc.;
• Izithelo zemibala (i-juice kuphela edingekayo);
• ibhanana - i-1 pc.;
• ijusi le-orange - 100 ml.

Konke kuhlanganiswe ku-blender nokuphuzwa okusha. Ungashintsha inani lezithako, into yokuhlanza futhi engeza ngentando nokunambitha.

Cocktail nge kefir

Izithako:

• Kefir - 300 gr.;
• izaqathe - 200 gr.;
• ushukela - 10 gr.

Chochoza izaqathe ezimbi nezindawo ku-blender. Thela i-kefir, engeza ushukela uhlanganise konke kahle. Indlela enhle yokudla kwasekuseni noma ukudlala emini.

Ama-smoothie angafakwa efrijini. Uma isiphuzo siphulile, engeza i-kefir ne-whip futhi.

Iklabishi kanye nesaladi isaladi

Izithako:

• Iklabishi - 400 gr.;
• umlimi - izicucu ezingu-5;
• amabhontshisi - 1 pc.;
• izaqathe - 1 pc.;
• amafutha yemifino;
• ijusi lemon;
• imifino

Iklabishi iqoshiwe, yonke imifino iqoshiwe ku-grater eyamafutha. Konke ukuxuba uphinde uhlanganise ukuze uphume ijusi. Imifino, ijusi kalamula kanye nebhotela zengezwa esidlweni ekupheleni kokupheka. Isaladi ingadliwa ebusuku, izaqathe ziyokwanelisa indlala.

Isobho

Imifino ayikwabelwanga, lesi sobho sincane ema-khalori.

Izithako:

• izaqathe - 1 pc.;
• isilimo esidliwayo esinamagatsha anamanzi - 50 g .;
• lentile - izinkomishi eziyi-12;
• anyanisi - 1 pc.;
• cherry utamatisi - 130 g.;
• i-ginger (fresh) - 30 g.;
• i-chili - 5-10 g .;
• imifino

1. Faka imifino eqoshiwe futhi eqoshiwe kanye namalenti epanini. Amanzi bese ubhala imizuzu engu-25.
2. Lapho ulungele ukwengeza isilili, i-ginger nezinongo.
3. Beat the blender bese wengeza imifino.

Isosi iphelele njengedli.

Sinikeza ukubukela ividiyo endleleni yokupheka isobho sikasanqante:

Casserole

Izithako:

• isanqante eshisiwe - ingilazi;
• I-cottage cheese engenamanzi - 400 gr.;
• amaqanda abamhlophe - izingcezu ezingu-6;
• omisiwe - 20 g.;
• bran - 20-40 gr.

Zonke izithako zixubene nomunye futhi amaprotheni ahlaselwe kuwo. Beka bese ubhaka kuhhavini cishe isigamu sehora ekushiseni kwama-160-180 degrees. I-casserole ingakhonzwa ntambama noma isidlo sakusihlwa.

Sinikeza ukubukela ividiyo ukuthi singayilungisa kanjani i-carrot casserole yokulahlekelwa isisindo:

Iklabishi ehambayo

Izithako:

• isobho sesanqante;
• Amahlamvu klabishi abilisiwe.

Ama-karoti abeka phezu kweqabunga iklabishi bese efaka iklabishi imiqulu. Embizeni enesigxobo esinezicabha kwakukhona isidlo esilungisiwe. Iklabishi eqoshiwe ingathululelwa ngejusi yetamatisi bese igaxa cishe ihora esitofu ngokushisa okuphansi.

Izinketho zemenyu

I-Monodiet

Ukuhlala ekudleni okuqukethe isanqante eyodwa kuphela kungabi ngaphezu kwezinsuku ezintathu. Kufanele ugxile esimweni sakho. Uma isimo sempilo simangalisayo, khona-ke ukudla kuso kungaqhubeka kuze kube yizinsuku eziyisikhombisa. Ngokudla okukodwa okuyisimiso esibalulekile ukusetshenziswa kwemanzi ngobuningi obukhulu, okungenani amalitha amabili ngosuku. Ungaphuza itiye elihlaza, kodwa hhayi eliphucuziwe.

Imenyu:

• Izaqathe ezilongwe ngeju nolamula kalamula. Isikhathi esiphakathi kokudla akuyona amahora angaphezu kwamahora amabili.
• Izaqathe ezinomsoco njengendlela yokudla ngesikhathi sosuku nganoma yisiphi isikhathi.

Izinsuku ezintathu

Ukudla kwe-carrot izinsuku ezintathu kufana ne-monodiet. Isaladi le-carrot idliwe njalo amahora amathathu. Ukukhonza akufanele kube ngaphezu kuka-200 amagremu ngesikhathi. Ungangeza izithelo kwimenyu. Nsuku zonke kufanele kuhluke. Qinisekisa ukuphuza amanzi amaningi usuku lonke. Ekudleni okunjalo izinsuku ezintathu ungalahlekelwa isisindo ngamakhilogremu amane.

Izinsuku ezingu-7

Ukudla izinsuku ezingu-7 zokudla kucebile. Leli sonto ungaphonsa amakhilogremu angu-11.

Imenyu:

1. Cottage ushizi ukhilimu omuncu - 150 gr.
2. Isaladi le-carrot, elungiswe nge isipuni soju.
3. Isaladi of izaqathe nama-apula, agqoke ukhilimu omuncu.
4. Isaladi le-carrot, elungiswe nge isipuni soju.
5. I-ingilazi ye-fat-fat kefir.

Sinikeza ukubukela ividiyo mayelana nemenyu yokudla okunanqante izinsuku ezingu-7:

Izinsuku ezingu-10

Imenyu yokudla izinsuku ezingu-10 ihlala isilingana nezinsuku eziyisikhombisa. Yidla njalo amahora amathathu. Ivunyelwe kanye ngosuku ukufaka isaladi semifino eluhlaza okubilisiwe.

Ezinsukwini eziyishumi kamuva, inhlalakahle izoba ngcono, njengoba izaqathe ngeke nje kusize ukunciphisa isisindo, kodwa futhi uhlanze umzimba. Ungakwazi ukunamathela ekudleni njalo ezinyangeni ezintathu. Qinisekisa ukuthi ukhuluma nomuntu onomsoco.

I-izaqathi ingasiza kakhulu empini yokulwa nesisindo esiningi. Kodwa ukudla kunzima kakhulu, kukhona ukuphikisana. Ukuze isinyathelo esinjalo kufanele silungiselele ngokujulile futhi ngokucophelela.