Abaningi bokudla okwesimanje baye bafinyelela esiphethweni sokuthi umthetho owaziwa kubo bonke abantu abanciphisa - ukungadli emva kuka-6 ntambama, awuyiqiniso ngempela. Isikhathi eside sokuzila , esivela ekudleni okunjalo, siholela emiphumeleni engempilo emibi. Ngakho-ke, unganikeli isidlo esitheni, ngokulahlekelwa isisindo nje udinga ukukhetha izindlela zokudla zokudla ezidliwayo.
Ukupheka ukudla kwesidlo ngokulahlekelwa isisindo
Isidlo kufanele sibe ngu-20-30% wexabiso le-calorific yonke yokudla kwansuku zonke. Kuye ngohlobo lokudla noma uhlelo lokulahlekelwa isisindo, ungakhetha amaprotheni noma amaprotheni-carbohydrate ngodla. Ukulahleka kwesisindo iprotheni ewusizo kakhulu iyidlo lesidlo, izindlela zokupheka ezihlanganisa inyama enomfutho nezinhlanzi, ama-seafood, amaqanda, imikhiqizo yobisi kanye nobisi obomuncu.
Kunezinhlobo zokupheka eziningi zokudla okunomsoco okwehlisa isisindo esekelwe e-cottage shizi, ububanzi obukhulu kakhulu, kusukela ku-cottage shizi kanye nezithelo, amakhambi noma i-yogurt kuya ku-casseroles okumnandi.
I-Casserole esuka ku-cottage shizi nemifula
Izithako:
- I-cottage ushizi amafutha aphansi-200 g;
- iqanda elimhlophe - ucezu olulodwa;
- Ukutshala izihlahla ngaphandle kwamapayipi - ama-5-6 ama-pcs;
- usawoti, ushukela, uju - ukunambitha.
Ukulungiselela
Phonsa amazolo, wahlala omile kakhulu. I-Cottage ushizi nge-umlimi othakazelayo ugaye ku-blender. Engeza amaprotheni. Umswakama we-Cottage ushiywe esikhunjini bese ufakwa kuhhavini engama-180 degrees. Bhaka imizuzu engu-25-30.
Amaprotheni Pizza
Izithako:
- amaqanda abamhlophe - ama-8 ama-pcs.;
- ukolweni wekolweni - 1 tbsp. isipuni;
- i-grated e-calori ephansi (i-Parmesan) - 3 tbsp. izinkezo;
- Imifino (ngaphandle kwamazambane) nezinongo - ukunambitha.
Ukulungiselela
Imifino (izaqathe, iklabishi omhlophe noma ukholifulawa, kohlrabi) ubilise noma uphethile. Ama-proteine aphuza kancane nge-bran, izinongo kanye nosawoti. Ama-proteine athela ingxube kwisitsha bese efakwa i-microwave bese efaka izinga lokushisa ngama-degree angama-600, i-timer imizuzu engu-5. Phezulu kwamaprotheni aphekiwe abeka imifino ehlutshiwe, ufafaze ushizi osikiwe phezulu.
I-Low-calorie yesidlo kadlo sokudla kwesisindo - okroshka on kefir
Izithako:
- okuphekwe inkukhu encane - 50 g;
- isithombo - izingcezu 5-6;
- ukhukhamba - izingcezu ezimbili;
- iqanda - ucezu olu-1;
- ukholifulawa obilisiwe - 100 g;
- ama-clove e-garlic, u-anyanisi oluhlaza kanye nemifino eluhlaza;
- I-fat kefir ephansi.
Ukulungiselela
Sika izibopho zibe ama-cubes amancane, usike imifino ibe yizicucu. Thela ingxube nge-kefir, usawoti nokuxuba. Uma ufisa, i-utamatisi kanye namazambane owodwa abilisiwe anganezelwa iresiphi, kodwa akusifisi ukusebenzisa le mifino yokudla.