Ukuzila Ukudla ngosuku izithelo: ukusetshenziswa futhi ongakhetha

Zonke, ngaphandle kokukhetha, ukuthanda izithelo. Juicy, izithelo elimnandi kukhona i-dessert kakhulu futhi unike ajabule. Ngaphezu kwalokho, izithelo ziwusizo kakhulu: bona bazogcwalisa umzimba amavithamini namaminerali, Antioxidants, nokusiza kunalokho sokumukisa fat umzimba izinqolobane. Namuhla sizoxoxa indlela yokuqhuba osenyameni usuku izithelo. Ngenxa okuqukethwe fiber eliphezulu izithelo okumnandi ukusiza ihlanze umzimba imali ngokweqile. Noma yimuphi umuntu wesimame uzokutshela ukuthi ukuchitha usuku olulodwa phezu izithelo lula ngempela, kunalokho, olandelayo uzoba ukuthi ulindelwe ngokulangazela.

Eziwusizo uma osenyameni ezinjalo?

nzima Lutho ukuphendula. Uma sikhuluma indoda ukudla ezilinganiswe ngokuphelele, okuyinto a plus kule ke nawo uhilelekile kwezemidlalo, cishe, ukudla izinsuku, kanye Ukudla, engenamsebenzi ngokuphelele kuye. Kodwa uma ukuthatha isakhamuzi Ngokwesilinganiso, ohlezi usuku lonke at computer futhi musa njalo udle nokudla okunempilo, indlala masonto onke ukuvumela umzimba engathandi ukuphefumula gidi nokuhlanza. Futhi ngokuphelele akudingeki ukukwenza njalo ngokwanele ukuba akwazi ukulondoloza esiqinile mono-Ukudla kanye noma kabili ngenyanga.

imithetho eyisisekelo

Ngezansi sikhuluma izinto ezahlukene ongazikhetha sokusingatha mono-Ukudla, kodwa iyiphi ubungakhetha, nakanjani kudingeka banamathele le mithetho elandelayo:

• Okokuqala baphuze amanzi amaningi - 2 kuya ku-3 amalitha.
• Ukudla okufanele zithathwe - share wamaqhuzu zonke izinga nsuku zonke 5-6 servings.
• Lolu suku kuyoba ukuhlolwa kwamandla akho intando. Qiniseka ukuthi ucabange into ukwenza, ukungacabangi ukudla. Priurochte lo mcimbi esikhathini lapho esitokisini in esiqandisini yakho siyaphela, ngisho kangcono - hamba uyokwenza i nemvelo, bahamba kuphela lokho uhlelo ukudla.
• Odokotela bathi umkhawulo e ukudla kubangela yokujama tsi of Bile, ngakho-ke kubalulekile ukuba baphuze ekuseni umhluzi amakhambi choleretic.
• Out of the ocucuzayo, futhi, badinga ukunakekelwa. It is hhayi Kunconywa ukuba uqale ngakusasa ngokudla okugazingiwe namakhekhe.

ukusebenza

Lokho nginikeze isidumbu sakho ngosuku lokuzila ukudla izithelo? Izibuyekezo zisikisela ukuthi ukusebenza kuzoncika ube namandla athe xaxa kanye nemikhiqizo osikhethile bona. Usawoti kanye noshukela kungaba negate yonke yalokho, ngakho zama ukugwema kubo. Ngosuku isilinganiso on apula noma ukhukhamba kuyoba usizo ukuqeda kuze kufinyelele 3.5 kg isisindo okweqile. Nokho, zonke umzimba azifani, ngakho kusengaphambili ukubikezela imiphumela nzima kakhulu. Uma uchitha isikhathi esiningi ukuhlela bona, ezifana mini-Ukudla, nokusebenza kahle yabo kuyoba okuningi ephakeme. Lokho kuyimpumelelo ohlelweni.

Thola imenyu

Ukuzila Ukudla ngosuku izithelo kumele zenzeke ngokuvumelana nemithetho ethile kuphela. Kuyadingeka ukuba ukhethe umkhiqizo esifanele athula. Izazi zokudla bathi udinga ukuhlala ekhaya nezithelo ezimila ezindaweni kwindawo yakho yokuhlala. Tropical, izithelo kwezilwandle simnandi kakhulu, kodwa ngokuvamile uvuthwe sisendleleni iphathwa izidakamizwa ezahlukene eziklanyelwe ukuvimbela ukuwohloka kwabo. Ngaphezu kwalokho, basuke kugaywe zimbi kakhulu futhi kungabangela ukusabela nomzimba. Ngakho-ke, ehlobo - isikhathi ephelele ukuze ukuqhuba osenyameni ngosuku izithelo. Ensimini nezindawo suburban uvuthwe apula kanye amagonandoda, okuzokwenza yisisekelo ekudleni kwakho.

Ukukhetha izithelo

Nalapha futhi kukhona ubuqili. Ukuzila ngosuku izithelo yakhelwe nje kuphela ukunikeza ithuba ukuqeda amakhilogramu ngokweqile. Ngaphezu kwalokho, ungakwazi ukususa ubuthi, hlanza futhi rejuvenate umzimba. Khohlwa mayelana fashion fresh, izithelo Kufanele udliwe ngokuphelele, kanye isikhumba. It wayengadlali, futhi iqukethe kakhulu fibre. Kubalulekile futhi ukuthi uphuze amanzi amaningi - amalitha okungenani amabili ngosuku.

Ukuze diversify yokudla, kungenzeka ukuba ukuqhuba osenyameni ngosuku izithelo kanye amajikijolo. Nokho, izazi zokudla musa batusa kakhulu wathumba ezihlukahlukene. Umthelela esikhulu kunazo zonke mono-Ukudla, ngakho kuhle ukhethe enye nezithelo amanye amajikijolo ngaphezu. Ukuze asekele umbuso enjalo imane nje ngoba kusasa uyobuyela Ukudla yakho evamile.

Sigxilisa etafuleni

Ingabe usuku lokuzila ukudla ukuba adle isithelo? Izazi zokudla uphendula ngokungananazi ukuthi akusiyo kuphela kungenzeka, kodwa kudingekile. Lena mthombo ziyasebenziseka ane-fiber eningi izinto eziningi ezibalulekile. Iphethini ezivamile - ke usuku apula. Lezi izithelo akuzona eqolo, zihlale lapho ukudayiswa, kanye sengathi cishe yibo bonke abantu. Ngosuku udinga ukuba 1.5-2 kg izithelo. Akubalulekile ukuba azibulale wena, kangcono udle apula owengeziwe.

Akubona bonke abantu kubekezelelwe inani elikhulu izithelo fresh kahle. Umphumela ungase ube ukungahambisani zokuzikhukhumeza, colic, okuyinto akumnandi kakhulu. Nokho, lokhu kungabonakala kalula ukube izithelo Bhaka kuhhavini. Izinzuzo lokhu kungukuthi encishisiwe.

Peaches namabhilikosi abacebile potassium nensimbi. Uma ukhetha kubo, khona-ke uyamenywa ukuba udle ngosuku futhi ikhilogremu isigamu ezimnandi. Nokho, i-iziguli sikashukela kusukela inketho onjalo ukuba uyekwe.

kubhasikidi solar

Izithelo nemifino ziwusizo kakhulu kokubili ngokwehlukana futhi ndawonye. Abakwazi ngokuphelele umphelelisi nomunye, njengoba abanye kuwumthombo amino acid kanye amavithamini, kuyilapho abanye aqukethe umsoco omningi nefayibha. Ukuzila Ukudla usuku ngokuthenga izithelo nemifino ungaya lula kakhulu, njengoba nemifino-kilojoule amaningi avunyelwe ukudla cishe ngaphandle kwemingcele.

Inketho esihle kakhulu usuku olunjalo uyokhonza isaladi kuhlanganiswe. Ngokwesibonelo, izaqathe ogayiwe kanye apula oqoshiwe, ufafaze kalamula. Lokhu dish ngeke ukwanelisa izithelo angaphezu kwelilodwa. Ngesikhathi esizayo zama iklabishi nge orange, isaladi egqamile futhi okumnandi. On fan is abilisiwe beetroot kanye plums. Zonke lezi izitsha zinhle kakhulu ngoba aqukethe izakhi ezibalulekile, zingabantu ngaleyo ndlela besiyoba sikhulu kakhulu, kuhle ngoba amathumbu.

Day - imifino ngosuku - izithelo

Ngamunye wethu Unomzimba ehlukene, hhayi nje wonke umuntu uyakuthanda ukudla inhlanganisela. Khona-ke ungakwazi, isibonelo, manje wenze usuku yemifino, futhi kusasa - usuku lokuzila ukudla izithelo. Izibuyekezo basikisela ukuthi lokhu okufana kwenza kube nokwenzeka ukuba athole imiphumela umxhwele kakhulu. Ngosuku lokuqala kuyakuba ixazululwe kuphela imifino kunoma iyiphi inhlanganisela, kodvwa ufuna leluhlata kuphela. Ungakwazi ukulungiselela ukuba salads noma Smoothies zinkulu, okungukuthi ugaye kubo kanye uginindela in a blender. Inani kungaba utho, ulwahlukanise ku 5-6 servings.

Ngosuku lwesibili kuza isikhathi izithelo. Ubuningi of isibalo ukudla - 4-5 ngosuku. Njalo kufanele adle akukho kuka 350 g Kodwa ubhanana kumelwe zilahlwe. Ngosuku lwesithathu ungakwazi kwasekuseni ukwenza zemifino isaladi, njengoba yesibili isenzo ibhulakufesi izithelo lasemini, ukwenza ngokwakho cereal zemifino isaladi. Ngezinye kwasemini apula ukulingana, futhi eyodla - steamed imifino. Ngakho kancane kancane wena uyofika khona ukudla okuvamile.

Kodwa kuthiwani amaprotheni?

Namuhla, kuphela amavila awuzwanga ngezinzuzo wamaprotheni kubantu kwesisindo kanye. Pho kungani sikhuluma indlela ukuhlanganisa imikhiqizo amaprotheni ngezithelo? in nje isikhathi lokhu futhi manje ngizile thina. Futhi into yokuqala efika emqondweni - kuyinto yogurt uziphatha ngobumnene izingcezu izithelo fresh. Beauty and izinzuzo umzimba wakho. Ukuzila Ukudla ngosuku izithelo yogurt kuwusizo iqiniso lokuthi amabhaktheriya eziqukethwe elibilile ubisi iziphuzo, asize umzimba wakwazi ukubhekana kangcono nale fibre indawo.

Ngoba usuku uzodinga 1 ilitha ukuphuza iyogathi. Kungcono ukukhetha ephansi fat isiphuzo futhi musa ushukela kukho. Ngolunye usuku lokuzila ukudla ikuvumela ukulahlekelwa kuze kube 1 kg isisindo. Uma ufuna ukuhlanganisa yogurt nge isithelo, khona uzodinga usuku isigamu ilitha yogurt 500 amagremu apula noma amawolintshi.

Iya version zakudala - "ethula" ku-yogurt

Ukuzila Ukudla ngosuku izithelo yogurt - kuyisipho enemisebenzi, isabelomali kukho, eyaziwa cishe bonke abesifazane. Nokho, izazi zokudla zitusa ukulandela imithetho. Ukuqala usuku indebe engcono yogurt. Isidlo sasemini - 200 amagremu izithelo noma izithelo ambalwa omisiwe. Ngesikhathi sokudla kwasemini - futhi, inkomishi yogurt. Ngezinye kwasemini zithokozise ingxenye kahle izithelo isaladi, futhi uqede usuku ne-yogurt. Ngaphezu kwalokho, ungakwazi uphuze amalitha ambalwa itiye eliluhlaza noma amanzi plain. Ngosuku olulodwa ezifana, ungalahlekelwa nakuba kungaze kube yinxenye ikhilogremu isisindo.

"Ushizi" izinsuku

Wena lucky kakhulu uma uthanda lo mkhiqizo. Kuyinto ecebile amaprotheni, kulula ukuba sikwazi ukugaya ayiqukethe kilojoule amaningi. Amnandi Futhi okunempilo, kubuye kube kufinyeleleke kakhulu. Emakethe namuhla kukhona ongakhetha nonfat cottage shizi, okuyinto umkhiqizo ekahle yokudla. Ukuzila ngosuku cottage shizi no izithelo kungaba kwenziwe njalo - kusukela ezikhathini 2 kuya ku 4 ngenyanga. Lokhu kuyasiza kakhulu nxa ukhalo lwakho kanye ipheshana emathunjini, okuyinto uthola ikhefu futhi zingase zihlanzwe.

Okuphansi amafutha cottage shizi has a caloric okuqukethwe ingqikithi 100 kcal 100 g umkhiqizo ngamunye, kodwa le ematisa nomzimba kubalulekile amino acid. Iphelelisane izithelo zawo, oyinikezayo ngokwakho nge fibre kanye carbohydrate. Kuhle ezifaneleke apula noma amawolintshi, ikiwi, ungakwazi ukwengeza eyodwa. Daily imenyu 600 g ushizi kuhilela ihlukaniswe 3 ukudla kanye 400 g izithelo.

Yogurt nge cottage shizi

Ngezinye izikhathi izici ngazinye pheshana emathunjini akunakwenzeka sihlanganise nomunye izithelo nemikhiqizo yobisi. Khona-ke ungase ukhethe enye inketho. Ngosuku udinga ilitha ye nonfat yogurt. Kufanele kube izingxenye ukudla ezinhlanu. Phakathi ukudla main ukuba yengezwe 3 wezipuni yogurt fat-free.

Lolu khetho iyasiza umzimba, ngoba ukubuyisela umsebenzi emathunjini bese ikuvumela ukuba balahle 1 kg isisindo ukunciphisa ngosuku. Uma wayefisa, kungaba kuphindwe njalo izinsuku ezintathu, kusukela ukudla okunjalo akuyona ingozi emzimbeni. ewusizo kakhulu ukuze ungeze zasendle rose decoction kanye ukumnika amakhambi ezifana sembabazane kabuhlungu. Ukuze uthole ukunambitheka, ungakwazi ukwengeza iconsi uju itiye herbal, kuyokunikeza namandla, bayeke ajabule.