Ezemidlalo UkufanelekaKwesisindo

Ukudla kwakusihlwa Ukudla: zokupheka ukuze yenza i e multivarka, ngezithombe

Long Sezadlula izinsuku lapho imfashini kwaba amantombazane Skinny nge ifomu encane noma bengaholelwa nhlobo. Eminingi yobulili bubuhle yindlala yena ekufeni futhi zafinyelela ngokoqobo yokukhathala.

Muva nje, zonke ishintshile kakhulu. Cha, owesifazane akazange aphike ngokwami kuyintokozo kimi abe sibalo elihle! Vele ukuba enhle, hhayi ngempela ukuba ahlukumeze ngokwakho ukudla. Enough ukufunda indlela yokwakha ekudleni kwakho kanye nokuzivocavoca.

Njengoba nakuba kungase kuzwakale, kodwa ukuze ukunciphisa umzimba, kubalulekile ukuba. Vele lokhu kufanele kwenziwe kahle futhi ngokulinganisela. Kukhona kungaba okungenani kathathu ngosuku, kuphela izingxenye kufanele kube ubukhulu isibhakela.

Ukuze abesifazane kumayelana 250-270 amagremu besilisa 100-150 amagremu ngaphezulu, kuncike sivivinyo.

Morning - ingxenye ebaluleke kakhulu ngosuku, kulokhu in umzimba lomuntu esheshayo. Ngakho-ke, ukudla kwasekuseni kufanele kube kakhulu okunama-kilojoule amaningi futhi kunama-carbohydrate kanye fiber. Ngokwesibonelo, okusanhlamvu nezithelo. Ngaphansi kuka okwehla esiphundu - into nakanjani ketshezi uhlobise. Kodwa ukudla kwakusihlwa kufanele kube ingxenye encane kakhulu ekudleni nsuku zonke futhi sibe kahle kulula.

Dinner ukuze kuzuze umzimba kanye sibalo

Yini okufanele ibe Ukudla kwakusihlwa Ukudla ngeviki? Ubani uphenyo ngalolu daba.

Ngephutha sikholelwe ukuthi Ukudla akakwazi ukudla emva eziyisithupha ntambama. Akukhona ngakho! Dinner sokwetshisa hhayi zibekwe amafutha, kufanele kube amahora 4-5 ngaphambi sokulala, ukuze ukudla esiswini akusho azulazule akangayiletha ukungakhululeki, ngakho-ke akazange kuphula ubuthongo enempilo.

Kungcono uma ukudla ungukukhanya, ephansi fat, steamed noma engaphekiwe. Kufanele kube, ukuze ugweme kwekhefu elide phakathi ukudla, ngaphandle kwalokho umzimba bayothola ukucindezeleka, futhi inqubo kwesisindo uzoyeka.

"Izinambuzane"

Ngaphambi ahlanganise imenyu bese upheka ukudla kwakusihlwa ngoba kwesisindo Ukudla (zokupheka ngezithombe uyoboniswa ngezansi), kumele uqonde, kulokho imikhiqizo kufanele ithawula ngokuphelele.

  • Noma yimiphi imikhiqizo ufulawa (isinkwa fresh, ehla, amakhukhi).
  • Ushukela namakhekhe confectionaries (amakhekhe, amaswidi).
  • Umvimba ngabhema, lard futhi inyama okunamafutha (inhlanzi).
  • Nososo kanye izithasiselo.
  • Utshwala (ikakhulukazi ubhiya).
  • Zonke ukudla okuthosiwe.

Amathiphu ekudaleni dinner efanele

Ukuze idina ngempela uphromothiwe wezokudla futhi kwesisindo, kodwa akazange bawakhohlise ukudlala, kubalulekile ukuba banamathele emithethweni ethile. Uma zonke izimo zifeziwe, bese ngemva kwesonto uzophawula imiphumela yokuqala.

  1. Kwaphinda - wezokudla ukudla kwakusihlwa isisindo ukulahleka kufanele abe ukukhanya okukhulu, kanye nelinanincane lema-kilojoule! Ngaphambi ngifuna ezinye izindlela, kufanele ucabange ngalokho ukudla kubangele kobukhulu noma ibakhathaze it evela kuwe. Ngisho noma ephansi fat noma Ukudla ukudla, kodwa unomuzwa wokuthi akufanelekile - ukukulahla.
  2. Uma uphoqa wena udle nzima kusihlwa, akudingekile ukuphoqelela umzimba. Ungakwazi uphuze ingilazi kefir noma yogurt ezingenashukela, itiye uju noma ubisi ngalo. Kodwa noma kunjalo yindlala.
  3. Musa udle ukudla kwakusihlwa side izitsha kanye, yebo, amaswidi noma isinkwa. Ziyakwazi kilojoule okuningi ukuthi ukuchitha ubusuku yabo akunakwenzeka. Ngakho-ke, zonke ngokuqinisekile lihlehlisiwe emzimbeni futhi imbangela ukungakhululeki, ukuze umzimba ngeke uyakwazi ukuphumula ebusuku.
  4. Ngemva kokudla kwakusihlwa, kangcono ukwenza imisebenzi yasekhaya: ukuhlanza, ukudlala nezingane. Ngokuphawulekayo, uma nethuba ukuthatha uhambo ngaphambi kokulala emgwaqeni.
  5. Pheka ukudla yokudlela ukukhetha ukudla kungase kube imikhiqizo amaprotheni noma imifino. Abakwazi abiliswe noma steamed ukwenza. Kungaba inyama olumhlophe noma olubomvu mafutha, amaqanda, ushizi nemifino kwesizini. Ehlobo kangcono udle ukudla chilled, futhi ebusika - efudumele. ukudla Zezıhlabane kungcono hhayi nhlobo. , Umzimba isebenzisa amandla amaningi, ngaleyo ndlela alahlekelwe kilojoule ukuxoxa ukudla sivivi. Uma izimo ungavumeli ukupheka phezu kwesitofu noma kubhayela double, ungenza ukudla kwakusihlwa isisindo ukulahleka ngokushesha. Ngokwesibonelo, kungase kube isaladi yemifino, cottage shizi amabhilikosi Uqothukile noma cocktail ikhukhamba futhi elinebhotela ngamakhambi.
  6. Uma kakhulu ufuna amnandi - asikho isidingo ukuphika ngokwakho, kungenjalo umzimba 'wamcasula "futhi esikhathini esithile siyokulethela hang on. Kodwa lokhu akusho ukuthi ungaya candy! Ungakwazi udle ezinye izinto amabhilikosi omisiwe, omisiwe, ubhanana omisiwe, apula noma isipuni uju.

Okubalulekile: Zonke lezi mithetho isebenza kuphela kulabo nethuba ukuphumula ubusuku bonke. Labo asebenza sikhathi noma uphoqelekile ukuba uvuke, kufanele adle eyodla milkshake elinuka noma yogurt.

Indlela ukupheka ukudla kwakusihlwa isisindo ukulahleka ekudleni? Ungadliwa ehlinzekwe ngezansi kuzokusiza. Qaphela ukuthi indlela efanele kakhulu futhi ephephile of kwesisindo ukusetshenziswa ukukhanya ephansi fat ukudla izingxenyana ezincane.

Manje sibheke ezinye izindlela ezokwenza ukujabulisa bonke abantu hhayi nje ukuncipha.

Inkukhu webele nge amakhowe steamed

kumele:

  • 150 g amakhowe;
  • 100 g inkukhu;
  • onion;
  • ephansi fat ukhilimu omuncu yogurt;
  • imifino.

Ukulungiselela:

Onion amakhowe uthathe cubes, kancane ethosiwe emafutheni zemifino. Wamabele, ugeze, yomile ithawula wakufaka ucwecwe. Engeza ke u-anyanisi kanye amakhowe ukugoqa ubhake umbhangqwana kubhayela double noma multivarka. Ungakwazi ukupheka kuhhavini. Wamabele ukulungele uthele ingxube ukhilimu omuncu yogurt. Fafaza namakhambi. Bon appétit!

Intuthu turkey cutlets

kumele:

  • 400 g turkey inyama;
  • anyanisi;
  • imifino;
  • iqanda;
  • pepper;
  • usawoti kancane.

Ukulungiselela:

Inyama ukugeza futhi uthathe cubes. Imifino ezomile futhi Chop. Kusukela inyama ukwenza ukugxusha, engeza anyanisi oqotshiwe neqanda nemifino. Kusukela ingxube yakha patties bese ukuphela ambalwa. Khonza okungcono nge imifino iyisitshulu kanye cream sauce.

Fish nge Imifino

kumele:

  • iyiphi inhlanzi mafutha (mhlawumbe zasolwandle);
  • imifino ozithandayo (ezithile zonyaka).

Ukulungiselela:

Ilungiselela izinhlanzi silula. Bilisa ambalwa izingcezu emanzini anosawoti. Khonza nge Hlobisa of nemifino. Kulula kakhulu futhi ewusizo idina wezokudla for kwesisindo. dinner zokupheka ungakwazi beveza izinhlanzi kanye ngokwabo. Lapha into ebaluleke kakhulu ukuthi izinhlanzi kwaba decoction noma steamed.

Ikhona yini enye indlela ungakwazi ukupheka ukudla kwakusihlwa isisindo ukulahleka ekudleni? Ungadliwa (izitsha multivarka kukhona tastier okuningi) kuyoba usizo olukhulu. Sibheka nabo olwengeziwe. Qaphela ukuthi ukudla kulesi simangaliso kuhhavini - kuyajabulisa. Uma uke waba ukufudumeza amanzi epanini bese upheka ukudla umbhangqwana ngokusebenzisa colander, futhi manje ukusiza abalandeli wezokudla babasiza umusi kanye Multivarki.

Umuntu udinga kuphela geza usike imikhiqizo, futhi isitofu uyokwenza konke yena.

Amazambane nge izinhlanzi multivarka

izithako:

  • umucu salmon;
  • 2 amazambane;
  • usawoti;
  • pepper;
  • lemon.

Ukulungiselela:

Thela amanzi e multivarku. Fish deda ngosawoti kanye pepper. Beka konke endishini. Top nge tincetu lemon. Pheka kuze kuphele isigamu sehora.

Omelette nge imifino

izithako:

  • iyiphi imifino (isanqante, broccoli, u-anyanisi, zucchini, utamatisi);
  • amaqanda amabili;
  • usawoti;
  • 50 ml ubisi;
  • imifino.

Ukulungiselela:

Imifino wageza futhi sibe yimichilo. Wabekeni abe multivarku ezinamafutha akahle. Top uthele amaqanda-ubisi ingxube. Bhaka imizuzu 8-10. Ithiphu: Awudingi ukususa Omelette esisodwa. Ake ke cwilisa a infusions ezimbalwa futhi zonke izinto ezidingekayo. Ungabese ufafaze amakhambi.

Lokhu isidlo multivarka inika aluhlaza kakhulu, futhi okubaluleke - qinani vitamin olulodwa. Ngaphezu kwalokho, cishe awekho amafutha.

isaladi sokufudumele multivarka

simnandi kakhulu futhi kukho okunomsoco eyodla.

izithako:

  • Inkukhu uginindela (150 amagremu);
  • red anyanisi;
  • pepper;
  • lemon;
  • imifino;
  • ikhukhamba;
  • namafutha;
  • usawoti.

Ukulungiselela:

inyama Okokuqala thumba emanzini anosawoti.

Uthathe tincetu. Beka multivarku nge imifino lisikiwe. Heat imizuzu eminingana. Isizini nge kalamula uwoyela. Khonza afudumele.

Multivarka - insimbi elula ukupheka ukudla kwakusihlwa isisindo ukulahleka ekudleni. Ungadliwa Ungahlala atholakala imiyalelo isitofu noma ukuba ulinge bebodwa. Futhi kulesi sihloko, saxoxa ongakhetha ezithakazelisayo.

Lapho ukupheka ukudla kwakusihlwa, awunaso isikhathi noma nje kokuba yisifiso, ungathola isidlo ukukhanya noma isiphuzo. Kodwa noma kunjalo, musa akudle nhlobo. Thola usizo kusukela zokupheka elula. Ake sibheke indlela ungakwazi ukupheka ukudla kwakusihlwa isisindo ukulahleka ekudleni. Ungadliwa ukuthi yenza i manje cabanga.

Salad kusuka imifino kanye yenkomo

imikhiqizo:

  • amazambane;
  • amagremu 100 yenkomo;
  • izaqathe;
  • usawoti;
  • yogurt;
  • usoso wesoya;
  • usawoti.

Ukulungiselela:

Inyama namazambane, ubilise kuze ithenda. Izaqathe kanye amazambane grate. Inyama zihlukaniswe zesivikelo sesifuba. Zonke mix, usawoti bese ugcwalisa nenye sauce yogurt. Khonza afudumele. Ungakwazi udle abangaphezu kuka-250 amagremu.

Smoothie yogurt kanye ikhukhamba

Lokhu isiphuzo ngokuphelele uyasondla futhi asihlanze umzimba. Yisebenzise kangcono kwakusihlwa, njengoba ohlanzayo ngeke ukuzibonakalisa emahoreni angu 12-14.

imikhiqizo:

  • pint yogurt nonfat;
  • ikhukhamba;
  • dill kanye parsley;
  • omnyama red pepper.

Ukulungiselela:

Kefir kancane kusifudumeza egumbini lokushisa (isiphuzo esibandayo kakhulu). Ikhukhamba fake wagcoba. imifino Chop. Ngo ingilazi enkulu uthele yogurt, engeza yamakhukhamba, futhi kancane (ingcosana) ka emnyama. Red ukubeka esikhathini esingaphansi black izikhathi ezimbili. Hlanganisa kahle. Futhi ukuphuza izinyathelo ezimbili. Umthelela kuyinto emangalisa!

Salad imifino eluhlaza noshizi

imikhiqizo:

  • beet eluhlaza;
  • izaqathe;
  • iklabishi;
  • 150 amagremu of ushizi,
  • imifino;
  • amafutha omnqumo.

Ukulungiselela:

Zonke imifino bahlanza, ehlutshiwe amaqhafuqhafu wagcoba. imifino Chop. Ushizi uthathe cubes ezinkulu. Zonke mix kanye inkathi ibhotela. Kukhona isaladi kungaba kuphela esiswini engumqemane njengoba amandla okuningi kuyadingeka ukuze ukugaya yayo. Ekuseni eze kalula engavamile njengalena!

isiphetho

Eqinisweni isisindo ngokuhlala akunzima kangako. Kubalulekile kuphela banesifiso nokubekezela. Into esemqoka - ukusebenzisa imikhiqizo efanele. Indlela ukupheka ukudla kwasekuseni, kwasemini kanye dinner Ukudla isisindo ukulahleka? Ungadliwa enikeziwe okungenhla kuyokusiza!

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