Ukudla kokudla okuhlukile kuyimeko engavamile kumuntu ovamile. Uhlangothi oluthandekayo izitsha zokudla okunjengamazambane noma i-pasta aluvunyelwe, futhi ama-saladi anokwakhiwa okuyinkimbinkimbi awekho kwimenyu nhlobo. Kodwa-ke, ngisho nesimiso esiyinkimbinkimbi kangaka, ungakhetha ukudla kokudla okuhlukene okuzoshesha futhi kube lula ukulungiselela.
Ukuhlanganiswa kwemikhiqizo enokudla okuhlukene
Imenyu yesampula yokudla okuhlukene ingenziwa kuphela uma wazi zonke izimiso ezinjengokuthi "uBaba wethu". Uma kwenzeka, sibaphinda:
- Ama-proteine awakwazi ukuhlanganiswa namafutha noma ama-carbohydrates - kuphela ngemikhiqizo engathathi hlangothi;
- imikhiqizo yobisi, i-melon kanye ne-ikhabethe ngokuvamile ayikwazi ukuhlanganiswa neminye imikhiqizo;
- Ukudla okunye akukwazi ukudliwa yizinhlobo eziningana ze-carbohydrate noma izinhlobo eziningana zamaprotheni - uhlobo olulodwa kuphela lokudla ukudla;
- Kuvinjelwe ukuhlanganisa ukudla okwe-starchy kanye noshukela (konke okuthakazelisayo).
Mayelana nokubekwa okunqunyiwe kwemikhawulo, ikhishi lokudla okuhlukene lidinga izindlela zalo ezikhethekile, ngoba eziningi izitsha esizijwayele azamukeleki kusukela ekubukeni kwalesi simiso.
Ukupheka kokudla okuhlukene
Ukudla okuhlukile kuphakamisa izindlela zokupheka ezihlanganisa kuphela izinhlobo ezivumelekile zemikhiqizo. Ngakho-ke, cabangela izinketho ezisinikeza ukudla okuhlukile kwasekuseni, kwasemini nasekuseni.
Amaprotheni izitsha:
- amakhowe ekhaya. Amakhowe ashisayo, nquma i-anyanisi imifino ngezikhathi, mix, isizini ngamafutha;
- isaladi isiphundu. Sika amaqanda amabili nekhukhamba elilodwa, engeza isaladi leqabunga kanye no-anyanisi entwasahlobo. Gcwalisa ngamafutha;
- isaladi yebhontshisi. Hlanganisa ubhontshisi obunqotshwe ngamatamatisi oqoshiwe kanye anyanisi, inkathi ngamafutha;
- isobho senkukhu. Ubilise i-fletlet yenkukhu, engeza upelepele oqoshiwe wase-Bulgarian, u-anyanisi, izaqathe emgqeni;
- inyama yenkomo ebilisiwe. Geza inhlanzi yenkomo, uthele umsila we-soy bese uyigcoba nge-garlic egayiwe kanye nembewu yesinaphi. Vumela ukuhamba ngezinyawo amahora angu-2-4. Bhaka ekubhabheni kuhhavini ekushiseni kwama-degrees angu-200 imizuzu engaba ngu-60-80.
I-carbohydrate izitsha:
- isaladi lezambane. Hlanganisa izingxenye ezilinganayo zamazambane abilisiwe, utamatisi, anyanisi, usawoti, pepper bese wengeza amafutha omnqumo. Esikhundleni samatamatisi, ungathatha ukhukhamba okhethiwe;
- i-borsch ephilile. Lungiselela i-borscht njengenjwayelo, kodwa ngaphandle kokugaya futhi ngaphandle komhluzi wenyama;
- isobho sezambane. Lungisa amazambane ahlambulukile njengenjwayelo bese uyilinciphisa nge-mbatata umhluzi kuze kuhambisane nokhilimu omuncu oketshezi. Khonza ngemvuthuluka;
- vareniki namazambane noma iklabishi. Hlanganisa inhlama emanzini, ingilazi yefulawa kanye noceke kasawoti. Konke okunye kunjengokujwayelekile;
- zucchini okuthosiwe. Squash, ugeze imbewu, uthathe ama-cubes, gazinga nge-bhotela elincane, ekugcineni usawoti, pepper, cindezela u-garlic kanye namakhambi, uphonsa imizuzu emithathu.
Kuzo zonke lezi zokupheka zokudla okuhlukene, imenyu yeviki kulula kakhulu ukwenza. Futhi kuzoba okungafani neze!
Ukudla okuhlukile njengokudla: imenyu
Uma usebenzisa ukudla okuhlukene njengokudla kweviki ezimbili, ukudla kufanele kwenziwe kube lula. Isibonelo, sebenzisa lezi zibonelo zomsoco ngosuku. Inketho eyodwa:
- Ukudla kwasekuseni: i -ham enamafutha aphansi, iqanda elibilisiwe, i-yogurt encane yamafutha ngaphandle kwama-sweeteners.
- Usuku lokudla: ingxenye yenkukhu ehlutshiwe ngaphandle kwesikhumba, imifino yokuhlobisa - ngaphandle kwe-starchy).
- Dinner: amazambane abhakakwe efaneni, isaladi kusuka ukhukhamba kanye utamatisi.
Option ezimbili:
- Ukudla kwasekuseni: isiqeshana sokubhaka enkomeni yesibhavini nengxenye yesithelo samagilebhisi.
- Usuku lokudla: ilayisi abilisiwe ngemifino (ukholifulawa, broccoli, pepper bell, njll).
- Isidlo: I- low-fat cottage shizi ne-yogurt egwetshiwe ngaphandle kokushukela.
Ngosuku ongazuza ngayo ingilazi yogurt noma i-apula njengendlela yokudla.