Imenyu yokutya ehlukileyo

Abantu abaninzi banomdla kwimenyu enenkcazo yamandla ahlukeneyo . Nangona kunjalo, ngenxa yobunzima beli nkqubo, ukwenzela ukuba ugweme ngephutha ukwenza impazamo, kubalulekile ukuqala ukuqonda yonke imithetho phambi kokuqala ukujonga imizekelo. Kule nqaku uza kufumana imimiselo eyenziwe ngokulungelelaniswa kwimihla ngemihla, kunye nemigaqo yokuzihlanganisela.

Indlela yokwenza imenyu yokwahlula ukutya?

Ukutya okuqhekezayo ngumgaqo wokuba ukutya kuthathwa kwiincinci ezincinane ama-5-6 ngamaxesha. Njengomthetho, kukho izidlo ezi-3 kunye nezidlo ezongezelelweyo ezi-2-3. Kodwa imigaqo yemenyu yamandla ehlukeneyo yinto enzima kakhulu, kodwa unokuyikhumbula kwakhona ukuba ufuna. Ngoko, iziseko:

1. Iiprotheni azikwazi ukudliwa ngamafutha. Ngamanye amagama, inyama, intlanzi kunye neenkukhu zivunyelwe kuphela zixhomekeke, zingenalo utywala. Ukuhlobisa, kuphela imifuno engekho-starchy efanelekile (imifuno ye-starchy iifatate, ingqolowa, i-legumes, kwaye ingabandakanywa).
2. Imifuno ye-Starchy (ingqolowa, amazambane, i-legumes) idibaniswe kunye nemifuno eluhlaza okanye ioli yezityalo, kodwa kungekhona ngamafutha ezilwanyana! Eli qela libandakanya i-macaroni, isinkwa kunye nemifuno enomsila osimiweyo-i-turnip, isithombo, isithombo, i-rukukva.
3. Utamatisi, i-watermelon, i-melon kunye nazo zonke izithelo ezimuncu zingadliwa kuphela ngaphandle kwayo yonke imveliso.
4. Imifuno eluhlaza kunye non-starchy imifuno yinto yonke edibeneyo kunye neentlobo zezilwanyana.
5. Ubisi kufuneka kuthathelwe ngokwahlukileyo kwaye aluqwalaselwa njengesiselo, kodwa isidlo. Lo mgaqo usebenza nakwi-cottage cheese.
6. Amaqanda ayingxenye yeprotheni, idibene nemifuno eluhlaza. Iiprotheyini azikwazi ukudibaniswa kunye nezinye iiprotheni, ngamanye amazwi, amaqanda aqhotyosweyo kunye ne-sausage okanye i-steak neqanda yisitya esinqatshelwe. Kanye nenyama ngeeshizi okanye isetywich kunye noshizi kunye nesajiji.
7. Amantonga athathwe kwisidlo esisodwa.
8. Akuvumelekile ukuba adle iintlobo ezimbini ze-carbohydrates (i-pasta okanye iindwangu zesonka, njl.).
9. Amakhowe ayiyinto engathathi hlangothi kwaye idibene neeprotheni kunye ne-carbohydrate.

Ngokusekelwe kule mithetho, wena ngokwakho ulula imenyu enemifanekiso ngokutya okuhlukeneyo. Sinikela imizekelo emininzi ukukhetha kuyo.

Imizekelo yamanqwanqwa enamandla okuhlukaniswa

Khawuqwalasele iindlela ezininzi zemenyu ongayisebenzisa ngokuphepha imihla ngemihla ngaphandle kokulimaza umzimba. Musa ukulibala ukuba kubalulekile ukulawula ubungakanani beziqephu! Njengokutya, ungasebenzisa isahlulo esongezelelweyo sesityalo okanye iimveliso zobisi.

Option 1

1. Isidlo sakusasa: i-oatmeal emanzini ngama-apricot omisiwe, isonka esingenakolweni, itiye eluhlaza ngaphandle kweshukela.
2. Ukutya: i-vegetable stew, isaladi yemifuno, itiye ngaphandle kweshukela.
3. Ngomso wamasalela: isaladi yeeshizi kunye neyamatamatayi.
4. Ukutya isidlo: intlanzi ebhaka kwi-oven kunye nokulungiswa kwemifuno.

Option 2

1. Isidlo sakusasa: amaqanda atsiweyo kunye neetamatati kunye namakhambi, itiye ngaphandle kweshukela.
2. Ukutya: amazambane aphekiweyo, isaladi ye-bean, itiye ngaphandle kweshukela.
3. Ngentambama yokutya: i-cocktail ye-yogurt kunye namajikijolo.
4. ISidlo: isonka kunye neengqolowa zenkukhu.

Option 3

1. Ukutya kwasekuseni: i-curd casserole, itiye ngaphandle kweshukela.
2. Ukutya: i-buckwheat kunye nemifuno, isaladi elula, itiye ngaphandle kweshukela.
3. Ngomso wamaswidi: isaladi yesithelo.
4. Ukutya isidlo: i-mushroom pilaf, isaladi yemifuno.

Ukhetho 4

1. Ukutya kwasekuseni: i-omelet ephuma kumaqanda, isaladi ukusuka elwandle ngaphambili, itiye ngaphandle kweshukela.
2. Ukutya: i-soup-puree yemifuno, itiye ngaphandle kweshukela.
3. Ngomso wamasalela: Inyosi ebilisiwe yenyama kunye netamatato.
4. Ukutya isidlo: i-turkey, i-stew ne-zucchini okanye i-zucchini, isaladi yemifuno.

Ukhetho 5

1. Isidlo sakusasa: i-porridge buckwheat nama-mushroom, itiye ngaphandle kweshukela.
2. Ukutya: isidlo seembotyi, isaladi yemifuno, itiye ngaphandle kweshukela.
3. Ngomso wamaswidi: i-apula ibhaka.
4. Ukutya kwesidlo: i-salmon ebhakakwe nge-anyanisi kunye ne-karoti, isaladi yemifuno.

Phakathi kwezi zikhetho, nabani na oya kufumana into efanelekileyo kubo. Into ephambili ayiyikuvumela ukusilela kunye nokutya okunye: zonke izinto kufuneka zitshintshe, ukuze umzimba ufumane iintlobo ezininzi zezithako zamavithamini, ukulandelela izinto kunye nama-amino acids.