Iklabishi ingenye ye-calorie ephansi kakhulu futhi ngesikhathi esifanayo imifino ewusizo kakhulu. Akumangalisi ukuthi iklabishi yokudla isisindo isaziwa isikhathi eside. Siyabonga ngokuyinhloko ngemifino yemifino, inani elanele lamavithamini namaminerali, ukudla kweklabishi kunesinye sezikhundla ezihamba phambili ekutheni usezingeni eliphansi lokudla kwekhalori.
Izithako zemikhiqizo yokudla iklabishi isisindo sokulahlekelwa kwezinsuku ezingu-5
Ukuhlala izinsuku ezinhlanu ekudleni iklabishi - ukuhlolwa akulula. Nokho, ekudleni, naphezu kwegama, hhayi iklabishi eyodwa kuphela efakiwe, ukusetshenziswa kwemikhiqizo enjalo kuvunyelwe:
- iklabishi yezinhlobonhlobo ezihlukahlukene - obomvu, obomvu, kohlrabi, Beijing, umbala, eBrussels;
- i-sauerkraut;
- inyama ephansi namafutha;
- imifino nezithelo, ngaphandle kwamazambane, ubhanana namagilebhisi ;
- amaqanda nezinkukhu ezinkukhu;
- amafutha omnqumo;
- imikhiqizo yobisi egijiminiwe - i-kefir, ubisi olubisiwe obisiwe, i-yoghurt engenamvubelo.
Ngokubunjwa okunjalo kwemikhiqizo, ungahlukanisa imenyu ye-klabishi ukudla futhi ngaphandle kwezinkinga ezikhethekile ubambe izinsuku ezingu-5-10. Umphumela wokudla uthola umkhawulo oqinile ekudleni kwamafutha kanye nama-carbohydrate alula. Ukukhishwa ngokwezigaba kwimenyu yokudla iklabishi:
- ushukela nawo wonke imikhiqizo equkethe;
- amazambane;
- iziphuzo ze-carbonated nezidakayo;
- imikhiqizo yefulawa.
Imenyu eseduze yeklabishi yokudla ingamelwa kanje:
- Ukudla kwasekuseni . I-Green, itiye elimnyama nekhofi emnyama ngaphandle kokushukela.
- Ukudla . Isaladi iklabishi fresh nge izaqathe kanye 1 ithisipuni yamafutha omnqumo. Ingxenye (200 g) yenyama ephekiwe noma eyisikebhe - inkomo yenkomo yenkukhu noma yenkukhu.
- Dinner . Isaladi kusuka ku-sauerkraut. Kuladidi, ungakwazi ukwengeza amaqanda ama-quil e 1 abilisiwe noma uhhafu lwenqama yenkukhu. Futhi ungadla noma yisiphi isithelo, isibonelo, i-apula noma ipheya.
- Amahora amabili ngaphambi kokulala, ungaphuza 1 indebe ye-fat-fat kefir noma i-yogurt engagculiseki.
Ukupheka kwezitsha ezivela eklabishi omhlophe okwehla kwesisindo kuyahluka kakhulu.
Iklabishi enesitsheni nelayisi noma okunye okuncane
Izithako:
- iklabishi omhlophe - 500-700 g;
- izaqathe - ucezu olulodwa;
- anyanisi - 1 pc.;
- irayisi ene-groats egcwele nxazonke noma i-buckwheat - 100 g;
- utamatisi unamathisele - 2 tbsp. izinkezo;
- amafutha yemifino - 2 tbsp. izinkezo;
- usawoti kanye nemikhosi - ukunambitha.
Ukulungiselela
Anyanisi kanye izaqathe kufanele zihlanzwe futhi ziqoshiwe. Ephakeni, uthele amafutha omifino bese udosa u-anyanisi ngamaqathe kuze kufike uhhafu ophekwe. Sika iklabishi bese ufaka yonke imifino epanini lokuthosa, gazinga imifino ekushiseni okukhulu imizuzu engu-3-5. Ungakhohlwa ukugubha ngesikhathi sokuthosa. Emifinini yengeza utamatisi unamathele, okungathatha indawo yesigamu seglasi le-tomato juice. Hlanganisa kahle futhi.
Ilayisi noma izinhlanzi zihlanza kahle, bese ufaka imifino, bese uhlanganise kahle. Engeza usawoti ukunambitha kanye nezinongo ezizithandayo. Engeza amanzi amancane, cindezela ngokushisa okuphansi emaminithini angu-20-25. Ngezinye izikhathi iklabishi kufanele ivuselelwe futhi uma kunesidingo yengeze amanzi. Isidlo esilungile singafafazwa nganoma yimaphi amakhambi.
Iklabishi, ebhakawa ushizi
Izithako:
- iklabishi - 1 kg;
- amafutha yemifino - 2 tbsp. izinkezo;
- anyanisi - 1 pc.;
- ufulawa - 3 tbsp. izinkezo;
- ubisi - izinkomishi ezimbili;
- ushizi ongeyona amafutha osikiwe - indebe engu-0.75;
- izinhlanzi zesinkwa - 1 tbsp. isipuni;
- usawoti, izithelo, izinongo - ukunambitha.
Ukulungiselela
Sika iklabishi, ubeke izandla zakho kancane, uzibeke emgodini bese uwugcwalisa ngamanzi ukuze amanzi agubungele ubuso bawo. Bilisa iklabishi imizuzu engu-10. Iklabishi ephekwe ukuphonsa e-colander, ukuze amanzi angilazi. Okwamanje, ungenza ukulungiswa kwe-refueling. Ama-anyanisi kumele ahlukaniswe ama-cubes. Ephakeni, uthele u-2 tbsp. uthathe i-bhotela, engeza u-anyanisi oqoshiwe, ufulawa, usawoti, izithelo kanye nezinongo ezithandayo, hlanganisa konke ngokugcwele. Bese uthele ngendwangu encane yobisi futhi uvuselele njalo, ulethe ingxube kumathumba. Susa i-pan yokudoba kusuka ekushiseni bese ufaka ushizi osikiwe, ushiye kancane ukufafaza. Hlanganisa konke ngeklabishi bese ubeka igqoke lokubhaka ngemiphetho ephakeme. Fafaza ushizi olusala. Beka i-tray yokubhaka kuhhavini bese ubhake ngokushisa okukhulu imizuzu engu-15 kuze kube nsundu yegolide.
Kefir iklabishi yokudla enye indlela yokulahlekelwa isisindo eklabishi. Uma kuphawulwa, inyama nezinhlanzi zifakiwe, kepha kutholakala konke okusanhlamvu okusanhlamvu, oatmeal kanye ne-buckwheat izitsha.
Ukupheka i-kefir neklabishi yokudla kuphakamisa izinhlobo eziningi zemifino ezihlukahlukene zokupheka - eziphekwe, eziphekiwe, ezithosiwe, ezibilisiwe kanye ne-steam. Kunconywa ukudla kwasekuseni ukusebenzisa ama-smoothies ngokusekelwe ezinhlobonhlobo ezahlukene zeklabishi ngezithako ezihlukahlukene - zucchini, izaqathe, apula oluhlaza, isipinashi kanye ne-yoghurt engenayo i-sweetened.