Isondlo esifanelekileyo kwiiklasi zengqondo zibalulekile, kuba sisiphumo salo kuxhomekeke kumlinganiselo omkhulu. Kubalulekile ukushiya ukutya kunye nangakumbi kwindlala kwaye wenze ukutya ngokuchanekileyo.
Imithetho ebalulekileyo kunye neengcebiso zokutya zokutya
Ukutya kufuneka kuphuhliswe ngendlela enokungabikho kokulimaza kwimenyu, kodwa ngexesha elifanayo kukho amandla anele okuqeqesha kunye nemisebenzi yemihla ngemihla.
Iziseko ezisemgangathweni yokutya kwempilo yamantombazana:
- Kunconywa ukuba udle ukutya okuqulethe i- carbohydrate enzima, kuba ayikhokelela ekuzuzeni ubunzima, kodwa inika amandla.
- Ukutya kukudla, kodwa kwiindawo ezincinci, kuya kutshabalalisa indlala, okwenza umntu abe neyona nto imfuneko.
- Icandelo elibalulekileyo lempumelelo kukusetyenziswa kwamanzi kwisikhulu okungenani ii-2 ilitha. Into kukuba ukungahambi kakuhle kwamanzi kuya ku-edema.
Ukupheka Kwempilo - Ukutya okufanelekileyo kunye okunempilo
Okwangoku, kukho ukukhethwa okukhulu kweitya, okukuvumela ukuba wenze imenyu efanelekileyo. Cinga ngeendlela ezimbalwa zokuqala zokupheka.
Iitapile zibhaka ne-broccoli
Umxholo weCalori walesi sidlo ngowama-377 kcal, kodwa ngexesha elifanayo kuphela 6 g weenqatha kuwo.
Izithako:
- iifatata ezinkulu - 4 ii-pcs.;
- I-fat-fat cheese - 100 g;
- Ubisi olunamafutha aphantsi - 180 ml;
- broccoli 280 g;
- umgubo - 15 g;
- ityuwa - 5 g;
- pepper - 1/4 tsp.
Ukulungiselela
Imifuno kufuneka ihlambuluke, ihlatywe ngemfoloko kwiindawo eziliqela, kwaye ke, kufuneka ifakwe kwipilisi kwaye ibhakikwe ehovini. Ixesha lokupheka li-1 iyure, kwaye iqondo lokushisa liyi-200 degrees. Kwisiponti xuba ufulawa nobisi uze uyifake kwisitofu. Emva kokupheka, pheka imizuzu emibini uvuselela. Xa ukulungelelana kuqina, yongeza ushizi otyumkileyo. Pheka uze u bunzima bube bukhulu. Gcoba i-broccoli imizuzu embalwa ngamanzi abilayo. Sika iiitatayi zibe ngama-halves uze usebenzise i-spoon ukususa ezinye ze-pulp, ubenze izikebhe ezifuna ukuzalisa i-broccoli kwaye uthule i-sauce elungiselelwe.
Impepha yokutya kokutya-iiproyiki
Umxholo wekhalori wale dessert uncinci kwaye ulinganiselwa kuma-96 kcal, ngelixa i-fat is 1.2 g.
Izithako:
- umgubo oat-1 into;
- iiprotheni - 4 ii-pcs.;
- iprotheni ye-vanilla - 2 iipuni zokulinganisa;
- indawo yokushukela - 60 g;
- i-soda - 5 g;
- ityuwa - 2 g;
- i-puree yamajikijolo - 220 g;
- i-cocoa - 45 g;
- amanzi - 0.5 tbsp.
Ukulungiselela
Hlanganisa izithako ezinomileyo kunye nezombane ngokwahlukileyo. Hlanganisa yonke into ngokufanelekileyo, uze uthele umthamo omanzi kumxube owomileyo. Thela inhlama ibe yingumbumba uze ubhaka ihafu yesure kwi-175 degrees.