Ngokusho kwezazi eziningi zokudla, enye yezimiso eziyinhloko zokulahlekelwa isisindo kuyinto kwasekuseni okumnandi futhi okunempilo. Kukholelwa ukuthi ekuseni kufanele udle ukudla okuphezulu kwekhalori. Kubaluleke kakhulu ukuthi ukudla okuwusizo kokudla kwasekuseni kuhlukahlukene, ngakho-ke, isidlo sasekuseni sizoletha injabulo yangempela.
Iphari eliwusizo lokudla kwasekuseni
I-millet iphariji
Izithako:
- isilwane - into engu-1;
- Ubisi olunamafutha aphansi - 500 ml;
- ibhotela - 1 tbsp. isipuni;
- usawoti, ushukela.
Ukulungiselela
I-Millet igcwalise ubisi bese upheka isigamu sehora. Ekupheleni kokupheka, engeza ibhotela, usawoti kanye noshukela. Ukuze uthuthukise ukunambitheka, ungafaka uju noma ujamu.
I-oatmeal porridge
Izithako:
- i-oatmeal - into engu-1;
- amanzi - 500ml;
- ibhotela le-peanut - 1 tbsp. isipuni;
- ibhanana - i-1 pc.
Ukulungiselela
Pheka ikhalenda bese ufaka kuwo ibhanana eliqoshiwe. Ngokwehlukana, qhafaza ibhotela le-peanut bese uyifaka emgodini.
Ibhulakufesi ewusizo kunazo zonke yowesifazane
I-omelette kuhhavini
Izithako:
- ushizi - 150 g;
- utamatisi - 2 ama-pcs;;
- amaqanda - izingcezu ezingu-3-4;
- ubisi - 1 tbsp.
Ukulungiselela
Thatha i-pan ejulile yokuthoza bese ubeka ushizi phansi, futhi utamatisi usike emibuthanweni phezulu. Ngokuhlukile, shaza amaqanda ngobisi bese uthele epanini lokuthosa. Phakamisa ama-degrees angu-180 we-ovini bese uthumele ipanethi yokuthosa imizuzu engu-10-15. Ngenxa yalokho, uzothola i-omelet enhle nge-crust e-crust crust.
Izikhathi zokungcebeleka ezikhanyayo nezinempilo
Yoghurt nge-flakes
Izithako:
- i-apula ijusi - isigamu sekhulu;
- i-vanilla yoghurt - 1/2 tbsp.
- ushukela - 1h. isipuni;
- ama-oat flakes - 2 tbsp. izinkezo;
- isinamoni.
Ukulungiselela
Kusihlwa, uthele i- oatmeal kuze kube yi-flakes ekuseni. Kunconywa ukuba ulungiselele ngokushesha ingxenye ethile yokudla kwasekuseni. Kuye, udinga nje ukuxuba zonke izithako bese uwashiya kuze kube sekuseni efrijini. Ekuseni, hlanganisa ingxube elungiselelwe ngama-flakes.
Futhi ukudla kwasekuseni okuthandwa kakhulu yisaladi lesithelo, esingagcwala i-yogurt ephansi.