Kukho iindlela ezimbalwa zokutya kwasekuseni ezinokutya, ngoko nantoni na ukutya ongazithandiyo, unelungelo lokwenza kubo imenyu epheleleyo yokuqalisa usuku lwakho. Ngoku umbuzo wento yokupheka kwasekuseni, uyayeka ukuba yingxaki!
Ukutya kwasekuseni kumaqanda
Yintoni enganelisekanga ngakumbi, ekhawulezayo neyohlwaya kunokwedla kwasekuseni evela kumaqanda enkukhu? Ukuba khona kwemifuno kwenza ukutya kwasekuseni kulungelelanise. Zininzi iindlela zokukhetha:
- Amaqanda atsiweyo kunye anyanisi kunye netamatisi;
- i-omelette ne-broccoli okanye i-cauliflower;
- amaqanda kwiiqanda ezimbini kunye nenani elincinci lenqama + lekhadi lekhadi;
- iibhokhwe zamaqanda aphekiweyo kunye nesaladi yemifuno.
Isidlo sasekuseni
Ufuna ukuqala usuku ngento elula kakhulu, kodwa ukuze ungalindela isidlo sasemini ngaphandle kweengxaki? Khetha izithelo kunye neentonga:
- I-apula ebhaka nge-spoon yobusi kunye nesininzi samantongomane;
- isaladi yesithelo kunye namaqoma, egqoke ngeghurt;
- iidipefruit kunye neentlanzi zamanandi (ezigqwesileyo ziyabalalisa i-metabolism);
- isiqingatha seglasi yamantongwane kunye neglasi ye-juice yesithelo esitsha.
Ukutya kwasekuseni okulula yobisi
Yintoni enokuba yinto elula kunekusasa leemveliso zobisi? Abadingi uqeqesho olongezelelweyo. Kukho inketho ezininzi:
- iglasi ye yogurt + i-bran okanye i-fiber;
- i-berry evutshiwe + ipulale;
- i-cottage cheese eneziqhamo okanye amajikijolo;
- i-cottage cheese exutywe kunye ne yogurt (ukuba i-cottage cheese idibeneyo kwaye ihambelana nesakhiwo, kuya kuvela into efana ne-store curd);
- "Isobho" se-cottage cheese, amajikijolo kunye ne yogurt;
- yogurt omhlophe kunye nebhanana.
Buckwheat kunye ne yogurt ngokutya kwasekuseni
Amantombazana abathanda ukutya, ngokuqinisekileyo baye bakuva malunga nale ntlangano. Kukho ukutya okupheleleyo, okumele kugcinwe iintsuku eziliqela kwaye ezibandakanya ezi mveliso. Zingadliwa zidibanisa kwaye zingaxubeki.
Isidlo sakusasa
Ngokuqhelekileyo isidlo sakusihlwa esibi sibiza itiye nge sandwich. Ziziphi iindlela zokwenza isidlo sakusihlwa esinokubakho kwi-dietary?
- itiye ngaphandle kweshukela ngobisi + isinkwa se-bran kunye nesiqwenga seshizi (unokongeza isiqwenga seapula);
- itiye ngaphandle kweshukela + isinkwa esimnyama kunye ne-cottage ushizi kunye nemifuno;
- itiye ngaphandle kwesonka + isonka se rye kunye nekhukhamba kunye nomzimba wenkukhu omhlophe.
Oatmeal porridge
Ayikho imfihlelo uSherlock Holmes, owayenamandla engqondo engavamile, wayesekhetha le ndlela. Yaye ayikho nto: i-oatmeal porridge iyincedo kakhulu. Ukongezelela, kukho ezininzi iindlela zokukhetha, indlela yokutya okumnandi:
- i-apple +
- oatmeal + nuts;
- izithelo zomvini okanye ezinye izityalo ezomisiweyo;
- oatmeal + berry fresh;
- i-oatmeal + ibhanana;
- i-oatmeal + ukhili kunye nobusi.
Ngezinyo ezithandekayo
Ukuba awukwazi ukucinga ngobomi bakho ngaphandle kokumnandi, ke kungcono ukuyidla kusasa - usuku olusebenzayo uza kuchitha iikhalori ozifumene kwaye aziyi kuphucula ukunyanga kwakho.
- indebe yetiyi ngaphandle kweshukela + 1/3 ye-tileyile enomsindo. Kubuhlungu, kungabi mnyama, kungekhona ubisi, kwaye ngokuqinisekileyo bungekho mhlophe - baneshukela elikhulu;
- indebe yetiyi + iibini zeedkiki;
- indebe yeeyi + i-banana fritters.
Kwabo bahlala behamba ngokukhawuleza
Ukuba ukhawulezileyo ngexesha, ikhefu lokulula kwasekuseni lilungele isidlo sakusasa esilungiselelwe. Kodwa kufuneka kwakhona ukhethe:
- i-corn flakes elula ngaphandle kweshukela kunye neezongezo + yoghurt;
- iiflegi ezifanayo, kodwa ngobisi kunye namajikijolo;
- i-bran engabonakaliyo (ithengiswa kwikhemisi) + ubisi obisiweyo obisiweyo (into eyanelisa kakhulu).
Kusasa
Eyona ndlela ingcono kakhulu yokutya kwasekuseni yinto ezalisa umzimba kunye nazo zonke izinto eziyimfuneko. Ezinye iinketho ziza kufuneka zilungiswe ngokuhlwa, kodwa zifanelekile:
- isaladi yebhokhwe + ebilisiwe yemifuno emitsha;
- ham + enqatyisiweyo yeenkukhu;
- isiqingatha seqhamo lomdiliya + isantiwich ephethe inyama enomzimba kunye neqabunga lesaladi.
Isidlo sakusasa kufuneka singabi luncedo kuphela, kodwa sinomnandi, kuba isidlo esimnandi sivuyisa, esiya kumbala ngemibala yemvula yakho ekuseni.