Ukuze ufumane i-kilogram ngaphezu kwexesha, kufuneka uqaphele ngenyameko inani leekhalori ezidliwe ngokutya. Ukuze ungathathi ixesha ukubala inani lamandla kwisitya ngasinye, unokusebenzisa nje iindlela zokupheka ezenziwe ngokulungelelweyo kwimenyu yokutya ngeveki. Kulolu cwangciso lwezondlo, njengomgaqo, umxholo wekhalori wokutya sele usuqwalaselwe, kwaye umntu uya kuhlala ekwazi ukuba mangaphi amaprotheni, amafutha kunye nama-carbohydrate ayisebenzisayo.
Izidlo ezifanelekileyo zokutya - yintoni imenyu equka iveki?
Kubaqalayo, masenze ukubhuka ukuba oosticili kunye noogqirha abacebisi ukuthenga "imimiselo" kunye neenkcazelo. Ngokuqhelekileyo ayinalo iivithamini kunye nezinto eziyimfuneko ekusebenzeni ngokuqhelekileyo komzimba. Kuya kuba ngcono ukusebenzisa iincwadi zokupheka uze upheke ukutya. Ngoko uya kuqinisekiswa ngokutsha nokukhusela.
Kwakhona kukhuthazwa ukuba ufake iisobho kwisicwangciso sokutya. Esi sidlo esinomsoco, esiluncedo kwaye esingaziphakamileyo kakhulu, ukuba awupheki kwinyama enamafutha, kodwa kwintlobo yemifuno okanye intlanzi, enesandi esihle.
Imenyu yokutya yeveki kufuneka ukuba ibe nekhalori ebalwe. Ukuba umntu uthatha inxaxheba kwizemidlalo, ngoko kufuneka adle inani elithile leprotheni, ngoko kungcono ukhethe icebo elininzi lamandla kunye neeprotheni izitya. Ukuba i-calorie ingeniso ayibalwa, ke kungcono ukukhangela ezinye iindlela.
Imizekelo yeemenyu zokutya ngeveki
Isicwangciso sokutya kwosuku singabonakala ngathi:
- Ukutya kwasekuseni - i-omelet yamaprotheni okanye i-oatmeal emanzini kunye nobusi namantongomane, okanye i-pancake yemifuno ngamaqanda abilisiwe.
- Isidlo sakusasa sesibini sisitya se-yogurt esincinane okanye ukusetyenziswa kweziqhamo.
- Isidlo - isobho semifuno, inyama emhlophe okanye i-fishlet fillet kunye nemifuno, okanye i- pudding yerayisi engapheliyo .
- I-Snack - isaladi yemifuno, okanye isithelo, okanye i-yogurt, okanye iglasi le-milk curdled nge-spoonful honey.
- Ukutya isidlo - intlanzi yeentlanzi ezilumkileyo kunye neembotyi, okanye inyama emhlophe, igcwele isaladi yemifuno okanye i-salsa.
Njengoko ubona, kwisidlo ngasinye kukho izitya ezininzi. Ngethuba leveki, unokwenza ezinye izitya ezahlukeneyo uze udle ngokumnandi kwaye ngokwahlukileyo. Ngaloo ndlela, kwaye wenze imenyu yokutya ngeveki. Unokwenza isicwangciso sokutya ngokwakho, kodwa ufuna nje ukuthabatha iipesheke.
Ukutya kokutya - ukhetho lwemenyu yeveki kunye neendlela zokupheka
Ngasentla sele sele isicwangciso esiphathelene nokutya izitya zomhla.
Imenyu yokutya ngeveki yokulahleka kwesisindo ingaqulunqwa ngokuzimela, ithatha njengesampuli, umzekelo owenziwe kwinqaku. Izitya zokupheka ezivela kwisicwangciso sokutya zilula. Inyama neentlanzi kufuneka zitshatiwe, kwaye kumasaladi angafaki ukugqoka, okanye usebenzise i-lemon kunye neoli yeoli ukuze ulungise i-sauce. Oku kuya kukusindisa kwiikhalori ezingaphezulu.
Isobho semifuno kwimenyu yokutya
Izithako:
- Ipepper yaseBulgaria, utamatisi omtsha, isilimo esidliwayo esinamagatsha anamanzi, iklabishi emhlophe - 100 g yequmrhu ngalinye;
- izaqathe - i-1 piece;
- anyanisi -1 pcs;
- imifuno - ukunambitha.
Ukulungiselela
Imifuno ihlanjululwe, ihlanjwe kwaye isinqunywe ngendlela eqhelekileyo kuwe, uthele iilitha ezintathu zamanzi epanini uze uyizise. Emanzini, faka imifino kulelandelelwano olulandelayo - okokuqala faka ipepper kunye neselmatory, emva kwemizuzu engama-3-5, yongeza iklabishi, izaqathe, anyanisi kunye neetatayi. Iimifuno zipheka uze ulungele kwaye ungeze ityuwa kunye neziqholo. Imifuno ifakwe kakuhle kwaye ifakwe kwisitya.
Kwisobho awukwazi ukuzongeza iifatata, kodwa unokuquka ezinye izityalo ezingenayo i-starchy. Oku kwandisa ngokukhawuleza umxholo wekhalori wesitya, kodwa unokutshintsha kakhulu ingcamango yayo.
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