Ithebula lezokwelapha lezinombolo zokudla ezingu-10 linikeza odokotela abanezifo ezinjengesifo senhliziyo, isifo somfutho wegazi ophakeme, isifo sofuba, isifo sokushaya isifo sofuba, i-rheumatism, i-pyelonephritis, ukusabalalisa kwegazi okungaziphathi kahle, izinkinga zezinso. Lokhu kudla kusiza ukulwa nalezi zifo futhi kuthuthukise kakhulu isimo sesiguli ngoba:
- uqinisa inhliziyo;
- it ngcono ukujikeleza kwegazi;
- Igcwalisa umzimba ngamandla kanye nezinto ezibalulekile;
- kunciphisa umthwalo emisipha yenhliziyo.
Okusemqoka kokudla kwezempilo ukukhipha usawoti ekudleni ngangokunokwenzeka (sinciphisa ama-5 g ngosuku) nanoma yikuphi uketshezi (siwasika ama-1.5 amalitha ngosuku), kodwa ngesikhathi esifanayo ukulondoloza ukudla okuphelele. Kubuye kubaluleke kakhulu ukuthi inombolo ye-table 10 yokudla ingabandakanyi imikhiqizo ye-cholesterol ephazamisa umsebenzi wenhliziyo. Ngesisekelo setafula, kukhona ngisho nokudla kwe-hypocholesteric , okuhlose ukuvimbela ukuthuthukiswa kwezifo zenhliziyo ezihambisana ne-cholesterol ephakeme.
Phakathi nosuku odinga ukudla izikhathi ezingu-5, namahora amathathu ngaphambi kokulala ukudla okulula ukudla akunakwenzeka. Ekudleni kokudla amatafula angu-10 kufanele afake izitsha ezihanjiswe ne-nicotinic acid, i-calcium, i-magnesium, i-potassium, i-folic acid, kanye nawo wonke amavithamini, ikakhulukazi amavithamini C, E, iqembu B.
Imikhiqizo enconyiwe ithebula lokudla eli-10:
- izimpahla eziphekiwe;
- inkomo;
- i-fillet yenkukhu ne-turkey;
- inhlanzi yokudla (i-cod, i-pollock, i-pike);
- imikhiqizo yobisi evutshiwe;
- amaqanda (ucezu olulodwa ngosuku);
- i-buckwheat, irayisi, i-oatmeal, i-semolina;
- imifino, izithelo namajikijolo;
- imifino;
- isoseji ebilisiwe;
- uju;
- inani elincane lemifino nebhotela;
- ukulahlwa kwemithi yokwelashwa;
- hhayi itiye eqinile.
Imikhiqizo ayinconywa:
- izimpahla eziphekiwe;
- ushizi;
- inyama enenhlanzi nenhlanzi;
- ukubhema nosawoti;
- amakhowe;
- isithombo, isithombo, isipinashi;
- izinwele zezinyama;
- ushokoledi;
- itiye eliqinile.
Imenyu eyodwa ngosuku idla itafula eli-10
Ukudla kwasekuseni:
- i-oat porridge nge-slice yesinkwa;
- iqanda elilodwa;
- itiye ngobisi.
Ukudla kwasekuseni kwesibili:
- isaladi nemifino nemifino, enomnandi ngamafutha yemifino;
- i-turkey fillet ebilisiwe;
- iqoqa izithelo ezomile.
Kwasemini:
- isobho semifino esilula;
- ucezu oluncane lwezinyosi eziphekiwe;
- amazambane abhakiwe;
- berry isiphuzo izithelo.
Ukuze uthole isidlo se-mid-ntambama:
- inhlanzi ebilisiwe;
- i-rice porridge;
- isithelo;
- hhayi itiye eqinile.
Ukudla ukudla:
- semolina porridge;
- kefir.
Ukuqinisekisa ukuthi ngisho nangesikhathi sokudla, ukudla kuhlukile ekuhlotsheni nasekunambithekeni, sikunikeza zokupheka eziningana zokudla kwetafula le-10.
Soufflé kusuka inyama abilisiwe in multivariate
Izithako:
- yenkomo ebilisiwe - 50 g;
- iqanda - ucezu olu-1;
- ufulawa - 3 tbsp. izinkezo;
- ubisi - into eyodwa;
- amafutha yemifino - 1 tbsp. isipuni;
- usawoti - ukunambitha.
Ukulungiselela
Sidlula inyama yokubilisa inyama ebilisiwe. Engeza ufulawa ubisi, ugxume ngokucophelela bese ufaka ngokucophelela ukugxila okulungiselelwe. Esikhathini esiyinhloko esilandelayo siyidlulisela kuqala i-isikhupha samaqanda, siyakhuphuka, bese sibonisa ngokucophelela ukushaywa amaprotheni we-foam obukhulu kanye nosawoti. Ngendlela ye-multivarka, i-oiled ngewoyela yemifino, sisakaza i-puree yenyama. Sipheka imizuzu engaba ngu-30. Ngaphambi kokukhonza, kancane kancane inkathi ngamafutha.
Isobho se-Vegetarian noodle
Izithako:
- i-decoction yemifino - 500 ml;
- izaqathe - izingcezu ezimbili;
- anyanisi - 1 pc.;
- amazambane - izingcezu ezingu-7-9;
- impande ka-parsley - 10 g;
- ama-noodle - 50 g;
- i-dill ne-parsley - 5 g;
- amafutha omnqumo - 1 tbsp. isipuni;
- usawoti - ukunambitha.
Ukulungiselela
Amaqathi, u-anyanisi, izimpande zika-parsley ziphosa kahle, uthele amanzi futhi ubeke umlilo. Emva kwemizuzu engu-10, engeza umhluzi wemifino, emva kwemizuzu emihlanu amazambane aqoshiwe. Ngokushesha nje lapho amathumba esobho, alala noodle bese epheka ingxenye yesigamu sehora. Ukukhonza etafuleni, inkathi nge-dill ne-parsley.