Isazi sondlo esaziwayo uSvetlana Fus uxelisa abantu abafuna ukunciphisa umzimba, okanye balandele umzobo wabo, ukuba badle kuphela ukutya okufanelekileyo. Imenyu yokulahlekelwa kwesisindo kwi-nutritionist iqukethe ukutya oku-5. Siyabulela kule nto, umntu uphucula umlinganiselo wesisombululo kwaye akaziva elambile emini.
Isidlo sasekuseni
Ukutya kwasekuseni ngumdla owanelisayo kakhulu kwimenyu evela kuSvetlana Fus, njengalesi xesha kuyimfuneko ukufumana umrhumo wamandla kulo lonke usuku.
Ekuseni, ungakhetha enye yezi zikhetho ezilandelayo:
- i-oatmeal, apho ungayongeza khona izithelo ezomileyo okanye izantyambo;
- ukukhonza kwe-fat-cottage cheese ephantsi kunye neziqhamo;
- iqanda kunye nemifuno, enokutsha okanye ukukhutshwa;
- iincinci ezincinci zenkukhu.
Ngeyure nesiqingatha emva kwesidlo sakusasa ungaba ne-snack. Esi sidlo sibizwa ngokuba sesidlo sakusasa sesibini. USvetlana uncoma ukuba angadli okuninzi ngale ndlela, kwaye uzonciphisa kuphela iziqhamo.
Ukutya
Kwimenyu evela kumculi wezilwanyana uSvetlana Fus kubandakanya ukubandakanya isidlo sasemini.
Izinketho ezinokwenzeka malunga nale mfuyo:
- isabelo, kwindawo engama-280 amagremu yemifuno, i-steamed, enokuzaliswa ngeoli yeoli kunye nenxalenye encinci yentlanzi okanye inkukhu, iphekwe ngendlela efanayo;
- 250 g yemifuno yemifuno kunye ne-150 g yokutyiwa ngesibindi se-anyanisi;
- 100 g ye caviar kunye ne-150 grams ye-turkey ebhakawa yimifuno;
- isahlulo, malunga ne-150 amagremu, isaladi yemifuno kunye neentlanzi ezibhaka kwi-tomato sauce.
Ngokutsho kukaSvetlana ngexesha lesidlo sasemini, umntu kufuneka ukuba adle imifuno, kuba iyimfuneko yokwenziwa kweeprotheni. Inyama ayincomayo ngaphandle kwesonka, ngoko isinyithi iya kutsalwa kangcono.
Ukongezelela, imenyu yomdlali ibonisa intlanzi phakathi kwesidlo sakusihlwa kunye nesidlo sakusihlwa. Ngomhla wokutya wasekuseni uSvetlana uncoma ukutya into ethile, umzekelo, i-apula, iglasi ye yogurt, i-yogurt.
Isidlo sakusihlwa
Umculi wezilwanyana akacebisi ukunqaba isidlo sakusihlwa, kuba kulo xesha
Iintlobo zeemenyu zesampula ezivela kuSvetlana Fus yokutya:
- ukukhonzwa kwemifuno yokucoca ukupheka kwi-oven;
- 150 amagremu wesaladi yemifuno kunye ne-porcelaire ye-buckwheat porridge;
- isaladi yemifuno kunye ne-150 amagremu ezinqabileyo zeentlanzi;
- bhaka imifuno nenkukhu yenkukhu, i-150 grams nganye.
Kubaluleke kakhulu ukuba isidlo sakusihlwa kulula kwaye asibangela ukuvutha komzimba kwisisu.
Ngokuqhelekileyo, isidlo ngasinye kwimenyu esivela kwisidlo sesondlo Svetlana Fus akufanele sidlule i-kcal 200. Ukongeza isondlo esifanelekileyo kunye nemithwalo yemvelo, kwaye isiphumo asiyi kudala.