Ukutya okutywala ukulahleka kwesisindo - zokupheka kunye namamenyu

Phakathi kokutya okungaqhelekanga, ukuzonwabisa ngokuthandwayo ethile, ngaphandle kokutya okumanzi, apho isitshixo sifanele siyiqonde, siyiqonde indlela eluncedo ngayo. Kuphawulwe ukuba xa isetyenzisiweyo, umlinganiselo wokuba awukho kakhulu ukutya okudliweyo, nangona kubalulekile, kunye nezibonakaliso zekhwalithi zokusetyenziswa komveliso.

Ukutya kokutywala ukulahleka kwesisindo

Ngokumalunga nokutya okumanzi akukwaziwa kakhulu, kodwa kuye kwaba malunga neminyaka engamashumi amathathu kwaye ukubonakala kwayo kubangelwa ngabafikazi baseSweden. Bathetha ukuba ukutya kwi-liquids kusebenza ngokugqithiseleyo, kuba ihlambulula umzimba kwaye igqithise umsebenzi weenkqubo ezijongene nokuxilwa kwemetabolism kwaye zichaphazela ngqo ukulahleka kwesisindo.

Ingundoqo yayo kukuba ikhosi, elineentsuku ezili-19, ihlukaniswe ngamaxesha apho yokuqala ihlala kwiintsuku ezisixhenxe, ingqongqo, ihlambulukile, xa umzimba ukhululiwe kwiibhoksi, iityhefu kunye nemfesi, kwaye okwesibini, usuku lweshumi elinambini, lujoliswe ekubuyiseni umzimba kunye nesimo sakhe sengqondo ngokusebenza kwindlela entsha. Iingcali zithetha ukuba ukutya okunomsoco kunceda ukuhlambulula umzimba, ukunciphisa umthamo wesisu, okukhokelela ekudleni kokutya okuncinci nokunciphisa imfuno yemigangatho yayo enkulu.

Ukutya okutywala kwi-yogurt

I-Kefir isiqhelo sithathwa njengemveliso yokutya. Ngokuqhelekileyo isetyenziswe kuyo nayiphi na ukutya. Ngaloo khetho, apha ukusebenzisa i-yogurt akufanelekanga kuphela, kodwa kuboniswa ngokubonakalayo. Kule meko, ingasetyenziswa njengenguqu ekhunileyo, xa ngemini ivumelekile ukuba idle kuphela isiselo-ubisi lwe-asidi (ukuya kwiililitha ezimbini), ngaphandle kweminye imveliso. Ukuba uhlala kwi-kefir iintsuku ezintathu, ukutya okunxilisayo kokunxila kungaphazamisa ukuya kwiikilogram ezinhlanu zobunzima obunzima.

Ukutya kwiprotheni yokutya

Enye yamacandelo enkqubo yiprothini, apho iimveliso ezicebile kwiiprotheni zisetyenziswa kwaye zinako ukuxhasa umzimba kwindawo yokusebenza kunye nokuhlawulela iindleko zamandla zokuhlanjululwa. Phakathi kwazo, eziqhelekileyo ezisetyenziswayo yi-milk fat low, iindiza ezahlukeneyo, i-kefir, i-broths. Ukutya okunomsoco wokulahleka kwesisindo, imenyu equlethwe ngamanzi amacandelo ahlukeneyo, ithathwa njengeyona ndlela isebenzayo ngexesha elifutshane.

Ukutya okutywala

Ukusebenza kwale ndlela kuqinisekiswa ngabathathi-nxaxheba abaninzi, kufuneka kukhunjulwe ukuba, njengawo nawuphi na ukutya okuselayo, akufanelekanga kuwo wonke umntu, kuba kufuna ukuzaliseka okungaqhelekanga kweemfuno ezingakhokelela kwiimeko ezinzima zempilo. Ayinayo inzuzo eninzi njengemigodi, ingakumbi ukuba ukutya okucokisekileyo kutyalwa:

• ukuzimela ngokuzimela ngaphandle kokubonisana nesondlo sokutya okanye ugqirha awukhuselekanga kwimpilo;
• sebenzisa inani elincinci lemveliso eqinile;
• uludwe olunqunyelweyo lwee-liquids ezivumelekileyo;
• Isilinganiso sokunikwa kwekhalori yansuku zonke sincinci (600-800 kcal) evunyelwe;
• kunokubangela izintso kunye ne-GI;
• iholele ekuthathaka kunye nokuphuculwa komsebenzi;
• idinga uqeqesho olukhethekileyo lokungena ngokufanelekileyo ekudleni kunye nokuphuma kuyo;
• kukho i-"lezy" yesiphumo.

Ukutya okuTywala - zokupheka

Izondlo zixwayisa ukuba le ngcamango ayifanele iqondwe ngokoqobo, ngenxa yoko, kunye nokutya okumanzi, bacebisa ukuba bagcine inani elincinci lokutya "okuqinile" kwimenyu. Ngaphandle koko, isiphumo "sesisu" singenzeka xa senqaba ukwenza nayiphi na imveliso. Ukuze ungacaci ukuba isisu sisebenze, izondlo zondlo zincoma le mikhiqizo elandelayo:

• i-fat cottage cheese ephantsi;
• yenkomo epheka kakuhle;
• inyama yenkukhu;
• i-buckwheat, i-oatmeal, i-semolina, i- porridge yengxowa, iphekwe emanzini okanye, uncedo olungaphantsi, kwi-milk.

Kule ndlela, kunokwenzeka ukuba wenze isobho kwiyiphi umhluzi okanye amanzi. Iilitha ezimbini zamanzi okanye umhluzi zisetyenziswa:

• iimbotyi - isiqingatha indebe;
• ilayisi - 100 g;
• enye isanqante;
• isilimo esidliwayo esinamagatsha anamanzi
• iklabishi - ¼ yentloko encinci;
• i-zucchini encinane yesilinganiso-i-piece 1;
• i-bulb (i-bulb) - icandelo elincinane;
• igalikhi - ii-cloves 2;
• iparsley kunye nedill - ukunambitha.

Ukulungiselela:

1. Iibhontshi zihamba zihlanjululwe ngamanzi abandayo ngobusuku bonke.
2. Emva koko uyitshintshe kumhluzi ogqityiweyo upheke uze ufikelele kwisiqingatha-esilungile.
3. Yongeza ilayisi kunye nemifuno, kwaye ngaphambi kokuphela kokupheka i-garlic etyhiliweyo.
4. Shiya kwisitofu imizuzu embalwa kwaye isitya sikulungele.

Izithako:

• 200 g ye -fat cottage cheese ;
• 200 g yobisi obuncinane, (inokuba yesoyi okanye i-almond);
• 100 g ye-oat flakes;
• iziqhamo kunye neziqholo (i-sinam, i-clove) ngokuthanda kunye nokunambitha.

Ukulungiselela:

1. Hlanganisa zonke izithako ngokufanelekileyo kwi-blender.
2. Phula ngesinamoni ngaphambi kokukhonza.