Ukudla okunempilo emakilasini okuzivocavoca kubalulekile, ngoba umphumela wawo kuxhomeke kunani elikhulu. Kubalulekile ukushiya ukudla kanye nokunye okuvela enjala futhi wenze ukudla ngendlela efanele.
Imithetho eyisisekelo kanye nezincomo zokudla komzimba
Ukudla kufanele kuthuthukiswe ngendlela yokuthi akukho ukudla okulimazayo kwimenyu, kodwa ngesikhathi esifanayo kwakukhona amandla anele okuqeqesha nemisebenzi yansuku zonke.
Izinsisekelo zokunakekelwa kwempilo yamantombazane:
- Kunconywa ukuba udle ukudla okuqukethe ama-carbohydrate anzima, ngoba awaholeli ekuzuzeni isisindo, kodwa anike amandla okudingekayo.
- Ukudla kuvamise, kepha ngezingxenye ezincane, kuzosusa umuzwa wendlala, okwenza umuntu abe nokuningi okudingekayo.
- Ingxenye ebalulekile yokuphumelela ukusebenzisa amanzi ngamanani okungenani amalitha amabili. Into yukuthi ukungabi nalutho kwamanzi kuholela ku-edema.
Ukupheka Kwempilo - Ukudla Okulungile Nekuphilile
Kuze kube manje, kukhona ukukhethwa okukhulu kwezitsha, okukuvumela ukuba wenze imenyu efanelekayo. Cabangela ezimbalwa zokupheka zakuqala.
Amazambane abhakawa nge-broccoli
Okuqukethwe kwe-caloric yalesi sidlo ngu-377 kcal, kodwa ngesikhathi esisodwa kuphela ama-6 g amafutha kuwo.
Izithako:
- amazambane amakhulu - ama-4 ama-pcs .;
- I-fat-fat cheese - 100 g;
- Ubisi olunamafutha aphansi - 180 ml;
- i-broccoli 280 g;
- ufulawa - 15 g;
- usawoti - 5 g;
- ikhasi - 1/4 tsp.
Ukulungiselela
Imifino yomsuka kumele ihlanzwe kahle, ihlatshwe ngemfoloko ezindaweni eziningana, bese-ke, kufanele ifakwe epholiseni bese ibhakwa kuhhavini. Isikhathi sokupheka singamahora angu-1, kanti izinga lokushisa liyi-200 degrees. Epanini hlanzani ufulawa nobisi bese uyifake esitofu. Ngemuva kokubilisa, pheka imizuzu embalwa uvuselela njalo. Uma ukuvumelana kuqina, engeza ushizi ochotshoziwe. Pheka kuze kube yilapho ubukhulu buba bukhulu. Hlanganisa i-broccoli imizuzu embalwa ngamanzi abilayo. Sika amazambane zibe yi-halves futhi usebenzise i-spoon ukususa ezinye ze-pulp, ukwakha izikebhe ezidinga ukugcwalisa i-broccoli bese uthela isoso esilungisiwe.
Imithi yokudla imfanelo - amaqebelengwane amaprotheni
Ukuqukethwe kwekhalori kule dessert kuncane futhi kulinganiselwa ku-96 kcal, kuyilapho amafutha kuphela 1.2 g.
Izithako:
- ufulawa oat - into engu-1;
- amaprotheni - ama-4 ama-pcs .;
- i-vanilla amaprotheni - izinkezo ezimbili zokulinganisa;
- ushukela esikhundleni - 60 g;
- i-soda - 5 g;
- usawoti - 2 g;
- i-puree yamajikijolo - 220 g;
- i-cocoa - 45 g;
- amanzi - 0.5 tbsp.
Ukulungiselela
Hlanganisa izithako ezomile nezomakhelwane ngokuhlukana. Hlanganisa konke ngokugcwele, bese uthele umthamo wesikhethri ube yingxube eyomile. Thela inhlama ibe isikhunta bese ubhake isigamu sehora ngama-175 degrees.