Iklabishi enye yeyona calori ephantsi kwaye ngexesha elifanayo luncedo kakhulu kwimifuno. Akumangalisi ukuba iklabishi yokutya ukulahleka kwesisindo iyaziwa ixesha elide. Ndiyabulela ngokuyinhloko kwimifuno yemifuno, inani elaneleyo lamavithamini kunye neemaminerali, ukutya kweklabishi kunomnye wezona ndawo ezikhokelela ekuhlaleni kwezinto zokutya eziphantsi kweekhalori.
Izithako zokutya kweklabishi ukulahleka kwesisindo iintsuku ezi-5
Ukuhlala imihla emi-5 ekudleni kweklabishi - uvavanyo alulula. Nangona kunjalo, ekudleni, nangona egameni, akukho iklabishi eyodwa kuphela ebandakanywe, ukusetyenziswa kweziveliso ezinjalo kuvunyelwe:
- iklabishi yeentlobo ezahlukeneyo - ezimhlophe, obomvu, kohlrabi, eBeijing, umbala, eBrussels;
- sauerkraut;
- inyama ephantsi kunye neentlanzi;
- imifuno kunye neziqhamo, ngaphandle kwamazambane, iibhanana kunye neidiliya ;
- inkukhu kunye namaqanda ezinqeni;
- ioli;
- iimveliso zobisi eziqingqiweyo - i-kefir, ubisi obisiweyo obisiweyo, i-yoghurt engenasiphunga.
Kwilolu hlobo lweemveliso, unokwenza udibanise imenyu yokutya kweklabishi kunye nobunzima obukhethekileyo ubambe iintsuku ezingama-5-10. Umphumo wokutya ufezekiswa ngumqobo onqamlekileyo ekudleni kwamafutha kunye nee-carbohydrate ezikhanyayo. Ukwahlukana ngokwemibala kwimenyu yokutya yeklabishi:
- ushukela nazo zonke iimveliso eziqulethe;
- iifatata;
- iziphuzo ze-carbonate nezidakwa;
- iimveliso zepuphu.
Imenyu esondeleyo yokutya kweklabishi ingamelwa ngale ndlela ilandelayo:
- Yafutshane . I-Green, itiye emnyama kunye nekhofi emnyama ngaphandle kweshukela.
- Isidlo . Isaladi yeklabishi entsha kunye neetikiti kunye ne-1 teaspoon yeoli yeoli. Ingxenye (200 g) yenyama ebilisiwe okanye i-steam - inkomo yenkomo okanye yenkukhu.
- Isidlo . Isaladi evela kwi-sauerkraut. Kule saladi, unokongeza i-egg eculiweyo okanye ihafu ye inkukhu. Kwakhona unokutya nayiphi na isiqhamo, umzekelo, i-apula okanye ipayari.
- Iiyure ezingama-2 ngaphambi kokulala, unako ukusela 1 indebe ye-fat kefir okanye i-yogurt engabonakaliyo.
Ukupheka kwezitya ezivela kwiklabishi emhlophe ukulahlekelwa kwesisindo zihlukeneyo.
Iklabishi echitshiweyo nelayisi okanye i-buckwheat
Izithako:
- iklabishi emhlophe - 500-700 g;
- izaqathe - i-1 piece;
- anyanisi - 1 pc.;
- irayisi kunye ne-rounded grained or buckwheat groats - 100 g;
- i-tomato unamathela - 2 tbsp. iipuni;
- i-oyile yemifino - 2 tbsp. iipuni;
- ityuwa kunye ne-seasonings - ukunambitha.
Ukulungiselela
I-anyanisi kunye neekroti kufuneka zihlanjululwe kwaye zihlanjwe kakuhle. Epenini, uthele ioli yezolimo kunye ne-anyanisi ngee-kroti kude kube ngumlinganiselo wokupheka. Sika iklabishi uze ungeze kuzo zonke imifuno kwipani yokucoca, fry imifuno ekutshiseni okukhulu kwimitha emi-3-5. Musa ukulibala ukugubha ngexesha lokutshaya. Kwiimifuno zongeza i-tomato, enokuthi ithathe indawo yesola yeglasi yejatamatisi. Hlanganisa kwakhona kwakhona.
Ilayisi okanye i-buckwheat ihlambulule kakuhle, kwaye yongeza kwimifuno, uze udibanise kakuhle. Yongeza ityuwa ukunambitha kunye neenqweno ezithandayo. Yongeza amanzi amancinci, udibanise ukushisa okuphantsi kwimizuzu engama-20-25. Ngamanye amaxesha iklabishi kufuneka ivuselelwe kwaye xa kuyimfuneko kongeza amanzi. Isitya esilungileyo singafafazwa nayiphi na imifuno.
Iklabishi, ebhakawa ushizi
Izithako:
- iklabishi - 1 kg;
- i-oyile yemifino - 2 tbsp. iipuni;
- anyanisi - 1 pc.;
- umgubo - 3 tbsp. iipuni;
- ubisi - iikomityi ezimbili;
- i-cheated non-fat fat - 0.75 indebe;
- iziqwenga zesonka - 1 tbsp. isipuni;
- ityuwa, i-nutmeg, iziqholo - ukunambitha.
Ukulungiselela
Sika iklabishi, ngokukhawuleza ubeke izandla zakho, uyibeke kwisiqhekeza uze uyigcwalise ngamanzi ukuze amanzi agubungele ubuso bawo. Bilisa iklabishi imizuzu eyi-10. Iklabishi ephekiweyo ukuphosa kwi-colander, ukwenzela ukuba iglasi yamanzi. Okwangoku, unokwenza ukulungiswa kwe-refueling. I-anyanisi kufuneka inqunywe kwiikhabhi. Epenini, uthele i-2 tbsp. i-spoon ibhotela, yongeza u-anyanisi oqoshiwe, ufulawa, ityuwa, i-nutmeg kunye nezinto ezizithandayo, udibanise yonke into. Emva koko uthele ngeqhekeza elincinci lobisi kwaye uvuselele rhoqo, ukuletha umxube ekubiliseni. Susa ipayi yokutshisa ekutshiseni kwaye ungeze ushizi okhuniweyo, ushiye okuncinci ukufafaza. Hlanganisa yonke into ngeklabishi uze ufake i-tray yokubhaka ngeenxa zonke. Nciphisa i-cheated eshiyiweyo. Faka i-tray yokubhaka ehovini uze uyibhakale ngokushisa okukhulu imizuzu eyi-15 de kube yinto emnyama.
I-Kefir iklabishi yokutya enye indlela yokulahlekelwa isisindo kwiklabishi. Xa kugqitywa, inyama kunye neentlanzi zifakwe ngaphandle, kodwa i-grain cereal, i-oatmeal kunye ne-buckwheat izitya zongezwa.
Ukupheka i-kefir kunye neklabishi yokutya kubonisa uluhlu lweentlobo zemifuno kwiindawo ezahlukeneyo zokupheka, eziphekiweyo, ezitshiweyo, ezibiweyo, ezibilisiwe kunye ne-steam. Kunconywa ukuba kusetyenziswe isidlo sasekuseni ukusebenzisa i-smoothies esekelwe kwiintlobo ezahlukeneyo zeklabishi kunye nezithako ezahlukeneyo - i-zucchini, izaqathe, i-apula eluhlaza, isipinashi kunye ne-yoghurt engenasiphunga.