Ukukhawuleza ukulahla iipounds ezili-15 kwaye ugcine ubunzima emva kokutya okunzima, kufuneka ubale ngokuchanekileyo kwaye wenze ukutya kwansuku zonke. Ukupheka kwezitya eziphantsi kweekhalori zifanelekile, kokubili ukulahleka kwesisindo, kunye nokugcina iziphumo sele zifezekile. Xa ukhetha izitya, kuyimfuneko ukuba uqwalasele ukuba ukusetyenziswa okusemqoka kweekhalori kufuneka kuwele kwisahlulo sokuqala sosuku, oko kukuthi, isidlo sakusihlwa kunye nesidlo sasemini, kwaye malunga ne-20-30% yemimiselo yansuku zonke yokutya.
Ukutya okuncinci kwekhalori ku malunga ne-1500-1800 khalori ngosuku. Ukutya okuphantsi kweekhalori ekulahlekeni kwesisindo kwiindlela zokupheka kufuneka kube neemveliso ezinjalo:
- inyama ephilileyo - umvundla, i-turkey, inkukhu, i-veal, yenkomo;
- iintlobo zeentlanzi ezincinci zintlanzi - i-pike, i-cod, i-pollock, i-white whiting, i-pike, i-bream, ulwandle kunye nomlambo wamanzi;
- imifuno kunye neziqhamo - zonke iintlobo, ukunciphisa amazambane, iibhanana kunye neidiliya;
- iinkozo kunye nobhontshisi;
- i-fat fat and cheese;
- inkukhu kunye namaqanda ezinqeni;
- Ukulungiswa kweekhalori eziphantsi kwee saladi.
Isidlo sakusasa se-fat-fat can consist of proteins kunye nee-carbohydrates eziyinkimbinkimbi, abaxhamli bezondlo abanomdla kakhulu bajonga iprotheni yasidla sasekuseni. Imizekelo yokutya kwasekuseni:
- I-Cottage shiese eneziqhamo okanye izityalo ezomileyo;
- I-cottage cheese casseroles enee-additives ezahlukeneyo;
- I-oat, irayisi, i-buckwheat, i-corn okanye i-porridge yamanzi kunye nobisi, iziqhamo okanye imifuno;
- Izitya ezivela kumaqanda.
Ukutya kwasemini, xa ukhangele ukutya okukhawuleza kwekhalori, kucetyiswa ukupheka izityalo zemifuno nezenyama, iintlanzi kunye nevenkile zaselwandle. Iisobho zamehlo kunye nesobho se-puree zihle kakhulu.
Ukupheka kweekhalori ezisezantsi
Isobho sekhisi ye-pumpkin ne-shrimps
Izithako:
- ithanga - 1 kg;
- izaqathe kunye anyanisi - 1 pc.;
- igalikhi - ii-cloves 2-3;
- ukhilimu 10% - 100 ml;
- i-shrimps - 300 g;
- ioli yeoliva - 2-3 tbsp. iipuni;
- ityuwa kunye neziqholo zokunambitha.
Ukulungiselela
I-kroti uze ucobe i-anyanisi kunye nefry kwioli yomnquma uze ube mnyama. Pompa ithanga, uthathe ii cubes 2x2 cm, faka epanini uze uthele 1 litre lamanzi. Beka ipani kwi-heat ephakathi kwaye wongeze u-anyanisi ngeeqholi kunye neziqholo. Emva kokubilisa, ukunciphisa ubushushu kumncinci upheke uze uphendule. Emva koko wongeza ukhilimu uze udibanise yonke into kwi-blender kude kube lula. Hlukana ngokwahlukileyo ucoce igalikhi kwaye ucoce ngokukhawuleza kwioli yeoli, wongeza ii- prawns ezihlanjelwe kuyo uze upheke umlilo omncinci. Yongeza i-shrimp kwisobho kwaye inokusiwa kwi-table table. Ngokwale recipe ungayilungisa isobho evela kwimifuno eyahlukileyo.
I-Puree isobho nge-cauliflower
Izithako:
- ukholifulawa - 1 kg;
- umyinge we-zucchini - 1 pc.;
- i-cherry utamatisi - ama-3 amaqhosha.;
- anyanisi - 1 pc.;
- ioli yomnquma - 50 ml;
- imifino ukula - i-coriander, i-parsley, i-basil;
- ityuwa - ukunambitha.
Ukulungiselela
I-squash kunye nekholifulawa ukuhlamba kunye nokugawula ii cubes, ukuhlanganiswa epanini, uthele iglasi yamanzi, ityuwa uze upheke uze ulungiswe. Nangona iifuno ziphekiweyo, zincinci i-anyanisi ne-tomato utamatisi kwioli yeoli. Emva koko phawula iklabishi ngemboleko yemifino kwi-colander, udibanise kunye ne-anyan-tomato yokugqoka kwaye uyixube kwi-blender kude kube lula. Umhluzi, ushiye kwi-zucchini kunye neklabishi, unokunciphisa amazambane adibeneyo. Xa ukhonza, unokongeza ijusi encinci kwaye ufefe ngemifuno.
Indlela efanelekileyo yokutya isidlo seekhalori yile:
- isobho esivela kwinkukhu yenkukhu kunye ne-broccoli;
- umququ weengwama ngamakhowe;
- isaladi;
- i-zucchini, ezibiweyo neeshizi;
- inkukhu ephekiweyo kunye nemifuno kunye nelayisi;
- intlanzi okanye i-fish ebilisiwe kunye nokuhlobisa imifuno okanye uhlanga;
- indlebe kwikhowudi;
- pollack kwi-pillow pillow.
Ukutya okudliwayo kunye nokutya okuphantsi kweekhalori kufanele kubandakanyeke izitya zemifuno kunye nenxalenye encinci yebilisiwe, i-steam, inkukhu ebhakayo okanye intlanzi encikiweyo. Ukugqibelela isidlo sakusihlwa:
- isaladi yemifuno;
- bhaka imifuno - i-cauliflower, i-zucchini, isitshalo seqanda;
- cutlets zemifuno;
- izitya ngezilwanyana zaselwandle;
- izitsha zamakhowe.