Ukuze uhlanganyele ngama-kilogram okwedlulele kuze kube phakade, kufanele uqaphe ngokucophelela inani lamakhalori asetshenziswe ngokudla. Ukuze ungachithi isikhathi sokubala inani lamandla kwisidlo ngasinye, ungamane usebenzise zokupheka ezenziwe ngomumo we-menu yokudla isonto. Kulezi zinhlelo zokudla okunomsoco, njengomthetho, okuqukethwe kokudla kwekhalori sekucatshangelwe kakade, futhi umuntu uzokwazi ukuthi zingaki amaprotheni, amafutha nama-carbohydrate ayisebenzisayo.
Ukudla okunempilo okufanele - yini imenyu equkethe isonto?
Okokuqala, ake senze ukubhuka ukuthi izazi zesifo sofuzo nodokotela aziphakamisi ukuthenga izikhwama "ezimangalisa" kanye nama-cocktails. Ngokuvamile aziqukethe amavithamini nezinto ezidingekayo ekusebenzeni okujwayelekile komzimba. Kungcono ukusebenzisa izindlela zokupheka bese upheka ukudla. Ngakho uzoqiniseka ngokuvuselela nokuphepha kwabo.
Futhi kunconywa ukuba ufake izinsizi ohlelweni lokudla. Lesi sidlo esinomsoco, esiwusizo futhi esingasikhulu kakhulu, uma ungayipheki inyama enamafutha, kodwa kumifino noma imifino yenhlanzi, ene-ukunambitheka okumangalisayo.
Imenyu yokudla yeviki kumele ibe nekhalori elibalwe. Uma umuntu ehileleka ezemidlalo, kufanele adle inani elithile lamaprotheni, ngakho-ke kungcono ukhethe uhlelo olunezinyathelo eziningi zamandla namaprotheni izitsha. Uma ukungenisa ikhalori kungabalwa, kungcono ukubuka ezinye izinketho.
Izibonelo zamamenyu okudla kweviki
Uhlelo lokudla kosuku lungabonakala kanje:
- Ukudla kwasekuseni - i-omelet yamaprotheni noma i-oatmeal emanzini uju namantongomane, noma ama-pancake yemifino ngamaqanda abilisiwe.
- Isidlo sasekuseni sesibili yisakhuthi esincane noma isithelo sezithelo.
- Usuku lokudla - isobho semifino, inyama emhlophe noma inhlanzi yezinhlanzi nemifino, noma i- pudding yerayisi engenamnandi .
- I-Snack - isaladi yemifino, noma isithelo, noma i-yogurt, noma ingilazi yobisi oluboshwe nge-spoonful honey.
- I-dinner - i-fillet yezinhlanzi ezinamafutha ngobhontshisi, noma inyama emhlophe, igcwele isaladi yemifino noma i-salsa.
Njengoba ungabona, esidlweni ngasinye kukhona izitsha eziningana. Phakathi nesonto, ungadla izitsha ezahlukene futhi ngaleyo ndlela udle ngokumnandi futhi ngokungafani. Ngakho-ke, futhi wenze imenyu yokudla isonto. Ungenza uhlelo lokudla ngokwakho, kodwa nje kudingeka uthathe izindlela zokupheka.
Ukudla kokudla - okukhethwa kukho imenyu yesonto nge zokupheka
Ngenhla kakade isuhlelo esilinganiselwe sokudla izitsha zosuku.
Imenyu yesidlo seviki yokulahlekelwa isisindo ingahlanganiswa ngokuzimela, ukuthatha njengesampula, isibonelo esinikezwe kulesi sihloko. Ukupheka izitsha ezivela ohlelweni lokudla kulula. Inyama nezinhlanzi kumele zitshalwe, futhi kuma saladi azifaki ukugqoka, noma usebenzise i-lemon namafutha omnqumo ukuze ulungise isobho. Lokhu kuzokulondoloza kusuka kwamakholori amaningi.
Isobho semifino yokudla imenyu
Izithako:
- I-pepper yesiBulgaria, utamatisi omusha, isilimo esidliwayo esinamagatsha anamanzi, iklabishi omhlophe - 100 g yesakhi ngasinye;
- izaqathe - ucezu olulodwa;
- anyanisi -1 ama-pcs;
- imifino - ukunambitha.
Ukulungiselela
Imifino ihlanza, igeze futhi igaye ngendlela evamile kuwe, uthele ama-3 amalitha amanzi epanini bese uyiletha emathumba. Emanzini, engeza imifino ngokulandelana okulandelayo - okokuqala faka pepper nesilimo esidliwayo esinamagatsha anamanzi, emva kwemizuzu engu-3-5, engeza iklabishi, izaqathe, anyanisi kanye utamatisi. Imifino ipheka kuze kube yilapho ingene futhi ingeza usawoti nezinongo. Imifino ifakwe kahle futhi ifakwe esitsheni.
Esikhathini isobho awukwazi ukwengeza amazambane, kodwa ungafaka ezinye imifino non-starchy. Lokhu kwandisa kancane okuqukethwe kwekhalori yesitsha, kodwa kungashintsha kakhulu ukunambitheka kwayo.
| | | |
| | | |
| | | |
