Ukudla kwempumputhe kuqinisekisa ukunyamalala kwe-10 kg yesisindo esiningi ngokwezinsuku ezingu-10. Yiqiniso, ukulahlekelwa kwesisindo esibaluleke kunazo zonke kulindelwe ngokukhuluphala ngokweqile, kodwa noma ngabe udinga nje ukulahlekelwa ama-kilos ambalwa nje, ukudla kwempukane kuhlanganiswe nezincomo zabanikazi bokudla.
Ngingakwazi yini ukulahlekelwa isisindo ekudleni kwethanga?
Njengoba ithanga liwumkhiqizo ophansi wekhalori (28 kcal nge-100 g), kufaka phakathi kwimenyu kakhulu kunciphisa okuqukethwe kwekhalori yenani lokudla kwansuku zonke. Yikuphi, okuyiqiniso, okuholela ekulahlekeni kwesisindo. Uma wenza le mifino isisekelo sokudla izinsuku ezingu-10 - lokhu kuzofaka isandla esibi kakhulu.
Ngaphezu kokulahlekelwa isisindo, ukudla kwethanga kuwusizo kakhulu ezifweni zeso kanye nokuphelelwa yisifo semfuyo. Ngenxa yokuqukethwe okuphezulu kwezakhi ezivuthiwe, ithanga likhuthaza ukuvikeleka kwegciwane lesandulela ngculaza futhi livikela ekuthuthukiseni ukuthuthukiswa kwe-oncology.
Naphezu kokuzuzwa okungenakuphikwa kokudla kwempukane, kungaletha futhi kulimaze. Lokhu kungenzeka uma unamathela ekudleni okuphelile isikhathi eside noma ukukhipha ngokuphelele kwimenyu yakho noma yikuphi ukudla okunye.
Ukudla kwempumputhe ukulahlekelwa isisindo ngesonto
Ukudla ngeviki eledeni kuyasiza uma udinga ukulahlekelwa masinyane amakhilogremu ambalwa ngaphandle kokuzikhandla okukhulu. Ukuziqhenya kwalokhu kudla ukufaka imbewu yamathambo ekudleni. Imbewu yamapumpu icebisa umzimba ngamavithamini, amino acid kanye nezakhi zamaminerali ezinomphumela omuhle esimweni sesimo senhliziyo, ngcono ukusebenza kwesibindi. Futhi lokhu nje nje uhlu olufushane lwemiphumela ezuzisayo yembewu yamathanga.
Umthetho oyinhloko walokhu kudla - ukufaka ithanga ekudleni okungenani kathathu ngosuku. Isidlo sasekuseni kumele sifake izipuni ezimbili zezimboni. Imenyu yansuku zonke cishe yokudla kwempukane yokulahlekelwa isisindo seviki ibukeka kanje:
- i-millet porridge ene ithanga nembewu;
- i-yoghurt;
- isobho semifino nge-ithanga;
- i-cottage shizi;
- i-pure yamathanga.
Ukuvinjelwa ekutsheni i-pumpkin ukudla ushukela, utshwala, imikhiqizo yefulawa, izithelo ezinomsoco nemifino esitashi. Kuyinto efiselekayo kakhulu ukukhawulela ukusetshenziswa kasawoti. Ukudla kokugcina akufanele kube ngemva kwamahora angu-18-19.
Ukudla kwempompi yemenyu izinsuku ezingu-10, okuqinisekisiwe okungaphansi kwe-10 kg
Uhlelo lokudla lwamathambo izinsuku ezingu-10 lubandakanya izinsuku ezingu-5 zokukhululwa nezinsuku ezingu-5 zokudla okunomsoco.
Njalo ngisho nosuku lokudla lukhulula. Ukudla lezi zinsuku kuvunyelwe ithanga elibhaka kuphela - izikhathi ezingu-4 ngosuku ngosuku ezingxenyeni zobukhulu obuphakathi.
Ngezinsuku ezithile, imenyu yokudla ye-pumpkin ezinsukwini ezingu-10 ibukeka kanje:
- ibhulakufesi - i-pure yamathambo ngezithelo ezomile;
- dinner - ithanga isobho;
- dinner - isaladi nge ithanga.
Izindlela zokupheka ezingcono kakhulu zokudla kwethanga
Ngezansi yizinto zokupheka ezilula, kodwa ezomnandi.
Ithanga elisikiwe lokulayishwa
Izithako:
- ithanga;
- amajikijolo noma izinongo.
Ukulungiselela
Kiss the ithanga, usike futhi ukhiphe imbewu. Ungayinqambi ikhasi, uhlukanise ithanga libe yizicucu ezincane, ubeke esitsheni sokubhaka, ufafaze amajikijolo noma izinongo. Pheka ithanga kuhhavini imizuzu engu-20-30 kuze kuphekwe. Ithanga elenziwe ngomumo lingadliwa ngesikhathi sokuzila.
I-pumpkin puree ngezithelo ezomile
Izithako:
- 1 kg wethanga;
- 200 g ama-apricot omisiwe, omisiwe, umlimi omuncu.
Ukulungiselela
Nyama yembumba ubilise noma ubhake kuhhavini ngezithelo zomisiwe . Gwema ingxube kuze kube yilapho ibushelelezi. Ukuze uthole ukunambitheka, ungangeza i-orange encane noma ijusi lemon.
Isosi isobho
Izithako:
- 500 g ithanga;
- 200 g amazambane;
- 1 isanqante;
- 1 anyanisi;
- imifino, usawoti, izinongo ukunambitha.
Ukulungiselela
Imifino ithathe iziqephu, grate izaqathe, ubilise kuze kulungele amanzi anele. Ngaphambi kokuvala wengeze izinongo , usawoti kanye nemifino. Khonza nge-spoonful of ukhilimu omuncu.
Isaladi nePumpkin
Izithako:
- 300 g ithanga;
- 100 g wephayinaphu;
- i-apula;
- 100 ml yogurt yemvelo.
Ukulungiselela
Ithanga nezithelo zigaqulwa zibe yizicucu ezincane, zilungele isaladi yonyaka kanye ne-yogurt.
Njengoba ubukhulu bezitsha abukali ukukhawulela ukudla, izingxenye ezinqunywe ngokuqinile azidingeki. Kodwa izingxenye ezinkulu kakhulu akufanele zisetshenziswe. Ukuphuza ngesikhathi sokudla kungenza itiye kanye namanzi amaminerali.