Uninzi lwezondlo zanamhlanje zifikile kwisigqibo sokuba umgaqo oqhelekileyo kubo bonke abantu abancinci - ukungadli emva kwe-6 ntambama, awuyiyo into eyinyani. Ixesha elide lokuzila ukutya , eliphuma ekudleni okunjalo, likhokelela kwimiphumo emibi yempilo. Ngoko ke, unganikeli isidlo kwiintshaba, ngokulahlekelwa ubunzima nje kufuneka ukhethe iindlela zokupheka zokutya ezidliwayo.
Ukupheka kwidlo yokutya ngokunciphisa umzimba
Ukutya isidlo kufuneka kube ngu-20-30% yexabiso le-calorific yokutya kwansuku zonke. Ngokuxhomekeka kwindlela yokutya okanye inkqubo yokulahlekelwa kwesisindo, unokukhetha iprotheni okanye iprotheni-carbohydrate ekudleni. Ukulahleka kwesisindo iprotheni eyona nto iluncedo kukudla isidlo sakusihlwa, zokupheka ezibandakanya inyama ephilileyo kunye neentlanzi, ukutya kwezilwanyana zasemanzini, amaqanda, iimveliso zobisi kunye nobisi obumuncu.
Kukho ezininzi iindlela zokupheka ngokutya okunokubangela ukulahleka kwesisiseko esekelwe kwi-cottage cheese, ububanzi obuninzi kakhulu, ukusuka kwi-cottage shiese kunye neziqhamo, imifuno okanye i-yogurt ukuya kwi-casseroles esiphundu.
I-Casserole esuka kwi-cottage shiese kunye neziqhamo
Izithako:
- I-cottage cheese i-fat-fat-200 g;
- Iqanda elimhlophe - iqhekeza eli-1;
- ukuthungula ngaphandle kweepips - 5-6 pcs.;
- ityuwa, ushukela, ubusi - ukutya.
Ukulungiselela
Phuma umbethe, wahlala omile. I-Cottage ushizi kunye neengcungcuthe ukugawula kwi-blender. Yongeza iprotheni. Ubunzima be-Cottage cheese bufakwa kwindawo yokubumba kwaye zifakwe kwi-oven e-180 degrees. Bhaka i-25-30 imizuzu.
IProtein Pizza
Izithako:
- abamhlophe beqanda - 8 iipcs.;
- i-bran bran - 1 tbsp. isipuni;
- i-calated low calories (Parmesan) - 3 tbsp. iipuni;
- Imifuno (ngaphandle kwamazambane) kunye neziqholo - ukunambitha.
Ukulungiselela
Imifuno (izaqathe, iklabishi emhlophe okanye ikholifulawa, i-kohlrabi) ibilise okanye i-steamed. Iiprotheni zibetha ngokukhawuleza nge-bran, iziqholo kunye netyuwa. Iiprotheni zityhala umxube kwisitya kwaye zifake kwi-microwave kwaye zibeke ukushisa kuma-degree degrees, i-timer imizuzu emi-5. Phezulu kweeprotheni eziphekiweyo zibeka imifuno enonciweyo, ufefe ngeeshizi esisikiweyo phezulu.
Ukutya okusemgangathweni kweekhalori ekudleni kwesisindo - okroshka kwi-kefir
Izithako:
- i-fletlet ye-inkukhu ephekiweyo - 50 g;
- israyi - 5-6;
- ukhukhamba - iziqwenga 2;
- iqanda - 1 iqhekeza;
- ukholifulawa obilisiwe - 100 g;
- ii-clove, i-anyanisi eluhlaza kunye nemifuno eluhlaza;
- kefir ephantsi.
Ukulungiselela
Yinqumle iifomthi kwiibhubhu ezincinci, nqunqa imifuno ibe yiminqumleko. Phala umxube nge kefir, ityuwa uze udibanise. Ukuba unqwenela, i-tomato kunye neyambisi enye ebilisiwe ingongezwa kwi-recipe, kodwa akufuneki ukusebenzisa le mifuno kwisidlo sakusihlwa.