Indlela balahle lishego isisindo ngaphandle umonakalo empilweni? Zama ukudla ahlukene: mncane futhi libuyekeza izimiso eziyisisekelo uhlelo

Okwamanje, kunezinkulungwane izindlela, ukudla kanye nezidakamizwa ukuqeda isisindo okweqile. Ezinye ziyasebenza, abanye - cha. Ngaphezu kwalokho, ezinye izithasiselo ziyingozi ngisho eyingozi kakhulu impilo, futhi kakhulu-kilojoule amaningi imenyu - nje bagcizelele umzimba, ejwayele ukuthola ngokugcwele amaphrotheni, amafutha kanye carbohydrate. Kulesi sihloko, ngeke anikele ukudla njalo noma ikhambi magic ukuthi ngesonto noma ngenyanga ukukusiza postroynet, kodwa banake okunye futhi, mhlawumbe, omunye ukukhetha lesifanele kakhulu ukuqeda isisindo okweqile - ukudla ahlukene. Izibuyekezo Umzimba wami unciphile, izimiso eziyisisekelo kanye nezincomo ukufunda ku. Lokhu akuyona abanye imenyu ethize kanye umkhuba omusha wonke, esiklanyelwe ukushintsha imibono yakho kulokho ngokuvamile ukudla ukudla. Njengoba imingcele enjalo ku imikhiqizo ngabanye akuzona, kungaba khona konke - futhi yilokho izindaba ezinhle, kodwa kudingeka sibe nolwazi oluhle umsindo indlela ukuhlanganisa nomunye noma isidlo.

umsoco Hlukanisa: Izibuyekezo unciphile futhi izimiso eziyisisekelo uhlelo

Njengoba umkhuba ubonisa, futhi izimpendulo zalabo abaye usefake isicelo noma isicelo izincomo ezibalwe ngezansi, ngenyanga yokuqala, ungalahlekelwa isisindo nge 4-6 kg. Ngemva kwalokho, isisindo sakho uzokwehla kancane kancane, kuze kuthi kufika izinkomba evamile. Yiqiniso, ungase ucabange ukuthi "elambile" Ukudla inika yi efanayo amasonto 2-3, kodwa iqiniso liwukuthi, njengoba umthetho, uphonse isikhathi esifushane Kilos bathambekele phindela efanayo, kukhona ukulinganiselwa okuphawulekayo ukukhetha imikhiqizo, kodwa zokupheka ukuhlukanisa ukudla kwesisindo - kuba ezijwayele kithi zonke izithako, nje ifaniswe ngokucophelela komunye nomunye. Okungukuthi, uma uthanda, bathi, yenkomo - udle yenkomo, kodwa hhayi nge amazambane ecubuziwe noma nokunye okufana nokolweni, kanye nemifino eluhlaza. Uma uthanda pasta - kungaba futhi, kodwa ngamafutha omnqumo esikhundleni sauce "Bolognese". Okulandelayo izimiso eziyisisekelo futhi imithetho amandla anjalo:

1. ukudla esidi okunoshukela isitashi ukudla ngezikhathi ezehlukene. Lokho, awukwazi uhlanganise kwelinye dish amazambane, isinkwa, ubhontshisi, nokunye nge ezisawolintshi izithelo (amawolintshi, ulamula, tangerines), kanye notamatisi.
2. Yidla ukudla amaprotheni kanye carbohydrate ngezikhathi ezehlukene. Lokhu - umthetho osemqoka ngoba abenza ukwehlukana amandla. Izibuyekezo ngokuvamile unciphile esekelwe ngokuqondile ku-iqiniso lokuthi babehlukanisa ukusetshenziswa ukudla amaprotheni (inyama noma inhlanzi, amaqanda, ushizi, amakinati, nokunye) nokudla aqukethe esiningi carbohydrate (lokhu wokudla, i-pasta, amazambane, ubhontshisi, imikhiqizo isinkwa ).
3. Kunconywa ukuthi usebenzise eyodwa kuphela uhlobo amaprotheni ukudla ngesikhathi. Kunengqondo ukuphetha ngokuthi iprotheni - kuba konke okumhlophe. Kodwa inyama, inhlanzi, amaqanda nokunye kusenzima ezahlukene, futhi akufanele kudidaniswe nomunye. Okungukuthi, uma ufuna ukuklaba Steak kanye ucezu ushizi, kungcono ukuba ukhethe okuthize esinye salezi amagama.
4. Zama ukudla ukudla ophezulu amaprotheni nalabo eziqukethe acid, ngezinye izikhathi ezahlukene. Okungukuthi, abangabantwana sikadali yenkomo kungenzeka ukwengeza isaladi imifino eluhlaza, kodwa kusuka utamatisi kungcono ukuba nidede.
5. Amafutha kanye namaprotheni ziphele yini ndawonye, kodwa eceleni. Okungukuthi, ayinawo amafutha, noma ibhotela noma nemifino, inyama, amaqanda nokunye akudingeki sihlanganise (manje nje khumbula lezi zimiso, futhi etafuleni ngezansi ukuze ungeze esengqondweni iyacaca futhi ekugcineni icacise nemigomo yeNhlangano ahlukene ugesi).
6. Ukudla okunesitashi noshukela futhi kufanele abe ngezinye izikhathi ezahlukene. Lokho, kulandela mthetho, e wokudla, khekhe noma ubhatata into awukwazi ukwengeza.
7. Kodwa nje khumbula lokhu: ubisi, ikhabe futhi ikhabe - ne lutho imikhiqizo incongruous. Ukuthatha ukuba ahlukaniswe ngesikhathi kusuka ukusetshenziswa kwezinye ukudla, futhi uhlanganise nabo yini enye ngempela is hhayi Kunconywa.

Futhi manje ake sibone ngokucacile ukuthi ungawukhipha kanjani nihlanganyele noma ukudla:

Hlukanisa umsoco: Izibuyekezo unciphile

Ngokuvamile, izimiso ezifanayo, ezinye izazi zokudla kanye odokotela batusa ukuba unamathele ukuphila kwabo konke ukuze kulondolozwe impilo. Kodwa labo owasizakala kubo ukunciphisa isisindo somzimba, ukhulume ukusebenza kwabo kanye kalula yokusetshenziswa. Futhi okubaluleke nakakhulu, ungalahlekelwa isisindo ngokudla ukudla zakho ozithandayo.

Ngokwesibonelo, lapha ungakwazi ukulungiselela le isaladi engavamile, thatha:

• 150 g abilisiwe inkukhu webele;
• 1 ikiwi;
• isigamu umango kanye ubhamubhamu;
• kwengcosana kashukela, ambalwa wezipuni orange futhi kalamula;
• 1 tbsp. l. ukhilimu ekuzaliseni, kanye emnyama.

Inyama locezu, izithelo, ahlanzekile, ukusika futhi iqoqe ijusi. Hlanganisa wonke izithako endishini, uthele ingxube ka ukhilimu omuncu, ushukela, orange juice. Ekupheleni lokhu dish kungaba ufafaze emnyama. Lokhu isaladi amaprotheni kube ukudla okuphelele, ikhalori salo 320 kcal. Baningi impela, kodwa njengoba singazi kuphela esetshenzisiwe kuhlanganiswe nomunye izingxenye, lokhu dish Kungenzeka kwenye yezingxenye ekudleni ngokwehlukile.