Abantu abaninzi baphumule ngokuqala kwimozulu ebanda kwaye bavumeleke ngokwemfuneko yokutya. Ukuqokelela iikhilogram ebusika baphoqeleka ukuqala kobushushu ukukhangela indlela yokukhawuleza ukulahlekelwa isisindo kwaye ubuyele kwifom. Ukuze ugweme oku, ungasebenzisa ukutya okubusika okusebenzayo.
Isondlo esifanelekileyo ebusika
Kwixesha elibandayo, umzimba uya kwi-intsebenzo yokunciphisa amandla, okubonakaliswa ngempumelelo nokunciphisa. Kukho iinkqubo zokunciphisa kunye neendlela zokunciphisa umzimba, ezikhokelela kwisisindo sokunyuka ngokwemfuneko , ngakumbi xa usibuyisela ngokutya okungalunganga. Ukutya ebusika kufuneka kuhambisane nemithetho embalwa elula evunywe ngabazondlo:
- Ukuzila ukutya kuvinjelwe kwaye iimveliso eziphambili zokulahlekelwa kwesisindo kukutya kweeprotheni: inyama ephilileyo, intlanzi, iimveliso zobisi ezimuncu kunye nemifuno.
- Elinye iqela elibalulekileyo lokutya liyimifuno yonyaka, equle iivithamini ezininzi, izityela kunye nezinye izondlo. Ziquka iklabishi, ithanga, i-beet, i-turnips kunye nabanye.
- Musa ukulibala ngeziqhamo kwaye, ngokukodwa, malunga neziqhamo ze-citrus, eziza kubaboneleli abaphambili bevithamini ngexesha lokubanda. Ukuqwalaselwa kukufanelekile kwaye kufakwe izithelo, kodwa ayikwazi ukudliwa ngobuninzi.
- Ukutya kwebusika kuvumela ukufaka i-carbohydrate kwimenyu, kuba ngaphandle kokuba ukhuseleko luya kuhla, kwaye ingozi yokusuleleka kwizifo ezibandayo iya kukhula. Ukuze ufumane amandla, ungadla isonka esipheleleyo sesonka, okusanhlamvu, isonka kunye njalo.
- Abantu abaninzi bayakulibala ngamanzi ngexesha elibandayo kwaye le yiphutha elikhulu, kuba umqulu wemihla masibe yi-1.5 litres. Kucetyiswa kwakhona ukuba uphuze iikhompyutheni ezizenzekelayo, iziphuzo zeziqhamo, i-juice kunye nama-teas.
- Kubalulekile ukuba umzimba ufumane ukutya okutshisayo, kwaye oku kungabikho kokutya nokusela. Kukwacetyiswa ukuba usebenzise iziqholo ezongezelelweyo ngokungezelela.
- Ungakulibali ukuba ukutya kufuneka kuguquke, ngoko ke ungagxininisi kwimveliso efanayo.
- Awukwazi ukuyeka amanqakwana ngokupheleleyo, ngoko sebenzisa ii-oyile yemifuno, umzekelo.
- Khetha ukutya okuxubekileyo, ukutya ukutya kwiincinci ezincinci. Oku kubalulekile ukugcina iinkqubo zesisombululo kunye nokuphelisa indlala.
Ungayilungisa njani ukulahlekelwa isisindo ebusika?
Ngobusuku busika ebusika kunzima kakhulu ukuyeka inkomishi yetiyi ngeesekese. Ungakulibali ukuba ukufudumala kwangaphambili kunye neekhilogram ezifunyenweyo ziya kuphazamisa ukubonakala. Ukuqhayisa ukulahleka ubunzima ebusika, kufuneka ufumane izizathu kuwe, umzekelo, ingaba yimpahla emitsha. Injongo efunwayo ayiyi kuvumela ukubuyela. Kukho izidlo ezahlukahlukeneyo eziza kunceda ukuba ungaphumuli ebusika okanye unokulandela nje imithetho ye-dietetics.
Iingqungquthela ezifanelekileyo zentsuku
Kukho iindlela ezininzi ezijolise ekugcineni ifom okanye ukulahla ubunzima obukhulu. Izondlo zicebisa ukuba zisetyenziswe ngokutya okuthe ngqo, kuba ngexesha lokubanda isidumbu sidinga inkxaso. Ukunyusa ukutya kwasebusika ukulahleka kwesisindo kufanele kwenziwe ngokuthandayo, ngoko kungabikho umnqweno wokutya into enqatshelwe kwaye yingozi. Kwaye ukugcina imigaqo ephambili yokutya okunempilo kunokufumana iziphumo ezilungileyo.
Ukutya okunomsoco ebusika
Imifuno yimveliso ephambili kubantu abafuna ukunciphisa umzimba. Ziqukethe i-fiber eninzi, ehlambulula umzimba wezinto ezinobungozi, ebalulekileyo ekugqibeleni ubunzima obunzima. Qinise iimveliso ezinjalo, iivithamini, izityela kunye nezinye izinto. Ukutya ngexesha lobusika kufuneka ngokuqinisekileyo kufaka imifuno, umzekelo, iintlobo ezahlukeneyo zeklabishi, i-daikon, isilimo esidliwayo esinamagatsha anamanzi, isithombo, izaqathe kunye namazambane, kodwa kuphela ubuncinane. Zidliwa zitsha, kunye nokubiliswa, kubhaka kunye nokupheka. Ukuhambelana nokutya okubusika okuninzi ngaphezu kweveki akunakwenzeka. Umzekelo wemenyu:
- isidlo sasekuseni : iqanda elibilisiweyo kunye nemifino, isaladi yekhabishi kunye netikiti kunye netiyi eluhlaza;
- sasemini : isobho semifuno nesonka kunye nesaladi;
- I-snack : i-pumpkin ebhaka kunye nobusi;
- Ukutya isidlo : i-inflorescence ye-cauliflower kwi-batter.
Kudla ubusika obuninzi
Iziphumo ezilungileyo zexesha elifutshane lifumaneka ngoncedo lwesondlo sokutya. Isiseko sokutya sisobho seklabishi, esilungiselelwe kwii-ingredients ezikhoyo. Ngethuba leentsuku zokuqala zokutya, udinga kuphela ukutya isidlo sokuqala, kwaye kwisithathu ungafaka imifuno eluhlaza kwimenyu, ngaphandle kweembotyi. Ngomso olandelayo ungongeza imifuno kunye neziqhamo ekudleni, kodwa awukwazi ukutya iiitata kunye neebhanana. Ukutya kwebusika ukulahleka kwesisindo, imenyu yosuku lwesihlanu olubandakanya ukufakwa kwamanina aphantsi, inkunzi yesithandathu, kunye neerayisi eziyisixhenxe ezinomdaka, inika iziphumo ezintle. Kuhleli ukuba ufunde iresiphi yesobho.
Izithako:
- iklabishi - 1 intloko;
- i-anyanisi - 6;
- unamathanga omathathu - 3 tbsp. iipuni;
- isilimo esidliwayo esinamagatsha anamanzi - isanti;
- ipepper eluhlaza - 2 pcs.;
- i-laurel, ipilisi e-sweet and ginger.
Ukulungiselela:
- Geza yonke imifuno, ucoceke njengoko kuyimfuneko kwaye unqunyulwe.
- Bafake epanini, bathele amanzi uze upheke.
- Emva kokubilisa, faka i-laurel, i-ginger kunye nepelepele. Pheka uze wenze.
- Ukuze uphumelele kangcono, faka umbane weoli weoli.
Iintlobo zeZityalo kwiHlabathi
Ukulahleka kwesisindo kubanda, i-grapefruit iyona nto ibhetele, ehamba ngokukhawuleza kwenkqubo yokutshisa i-fat, inika i-vivacity, iindleko kunye nomoya omnandi kunye nezinto ezixhamlayo. I-Citrus icebile kwi-antioxidants yemvelo, ibeka ngokuqhelekileyo inkqubo yokutya kunye nokuphucula ukusebenza kwesibindi. Ukutya ebusika ukulahlekelwa isisindo kuthetha ukuba kufakwe kwisidlo ngasinye esisisiseko sesiqingatha seqabile. Umzekelo wemenyu:
- isidlo sasekuseni : amaqanda abilisiwe kunye netiye eluhlaza;
- Ukutya : 55 g yeeshizi ezincinci;
- isidlo : iigremu ezingama-200 zeentlanzi ziphekwe isibini kunye nesaladi yemifuno efanayo egqobile ngeoli yeoli, kunye nesonka sesonka.
Ukutya kwehlobo lwe-winter kefir
Indlela yokulahlekelwa isisindo, esekelwe ekusebenziseni umkhiqizo obisi omuncu, uyathandwa ngenxa yokulula nokusebenza kwayo. Ukutya okubusika okunjalo kufuneka kuhlale kungaphantsi kweentsuku ezintathu, kodwa inyanga emva koko uya kuhamba ngekhosi yesibili. Ngelo xesha kuya kukhangela ukusetha kwakhona kwiiihilogram ezimbini. Ngexesha, ungasebenzisa usuku lokukhulula kwi-kefir. Ukutya ngexesha lobusika lwenziwa, lukhokelwa yimenyu enemifanekiso:
- kwasekuseni : 2 tbsp. i-spoonfuls ye-mango, isinkwa sesinkwa samnyama ngeoli encinci, iqanda elibilisiwe kunye neti;
- i-snack : 1 tbsp. kefir;
- isidlo : isobho samakhowa kunye neklabishi nenkukhu ;
- i-snack : 1 tbsp. i-kefir kunye nama-apula amabini aphekiweyo;
- isidlo : i-casserole yemifuno kunye ne-prunes kunye neyeyi, nangaphambi kokulala embhedeni 1 tbsp. kefir.
Ukutya kwiprotheni ebusika
Inketho ethandwa kakhulu kwaye inokubangela ukulahlekelwa ubunzima kubanda, oku kuthetha ukuba ukugatywa okupheleleyo malunga neerbohydrates. Izondlo zincinci azicebisi busika ngokukhawuleza zithintela ukutya, kuba kuyingozi kwimpilo. Ukutya kwiprotheni ebusika ukulahleka kwesisindo kunika ithuba lokuba iiveki ziphose 1-3 kg. Ukutya kufuneka kubandakanye iintlanzi ezincinci zintlanzi, inyama, amaqanda kunye nemveliso yobisi obumuncu, kodwa ungayikhohlwa ngemveliso yamaprotheni, umzekelo, izityalo. Musa ukuvinjelwa imifuno kunye neziqhamo ezingapheliyo. Imenyu yesampula:
- isidlo sasekuseni : isiqwenga sesilwanyana esibilisiwe, i-100 grams ye-sauerkraut kunye nee-peas kunye neyeyi;
- isidlo sasemini : i-100 amagremu wesaladi yemifuno, isiqwenga senkukhu ebilisiwe kunye nesonka somnyama;
- isidlo seentlanzi, iibhatatesibhile ezibilisiwe kunye ne-100 g yeebhotile ezibilisiwe nge-ukhilimu omuncu.