Ukutya kwempompo kuqinisekisa ukunyamalala kweekgrikhi ezili-10 zobunzima obuninzi kwiintsuku ezili-10. Ngokuqinisekileyo, ukulahleka okubaluleke kakhulu kulindelwe kulindleko obukhulu kakhulu, kodwa nangona ufuna kuphela ukulahlekelwa zii-kilos ezimbalwa, ukutya kwempukane kufakwe kwiingcebiso zabasondlo.
Ngaba ndingakwazi ukulahlekelwa isisindo kwidlo lokutya?
Ekubeni ithanga liyimveliso ephantsi-khalori (28 kcal nge-100 g), kubandakanywa nayo kwimenyu iyanciphisa kakhulu umxholo wekhalori wokutya kwansuku zonke. Yiyiphi, ngokuqinisekileyo, ekukhokelela ekulahlekeni kwesisindo. Ukuba wenza le mifuno isiseko sesondlo kweentsuku ezili-10 - oku kuza kubangela ukuba kubekho umphumo obalulekileyo.
Ukongezelela ukulahlekelwa isisindo, ukutya kweengwama kunceda kakhulu kwizifo zamehlo kunye negazi. Ngenxa yomxholo ophezulu weengxenye zityalo ezisebenzayo, ithanga likhuthaza ukuqiniswa kwe-immunity kwaye ikhusela malunga nokuphuhliswa kwe-oncology.
Nangona inzuzo engathandabuzekiyo yokutya kwempompo, inokuzisa nokulimaza. Oku kunokwenzeka ukuba unamathela ekudleni okuphelileyo ixesha elide okanye ungabandakanyi ngokupheleleyo kwimenyu yakho nayiphi na ukutya.
Ukutya kwempuphu ukulahleka kwesisindo ngeveki
Ukutya kweveki ephakamileyo kwilungu kunceda xa ufuna ukukhawuleza ulahlekelwe iipounds ezimbalwa ngaphandle kokuzama. Ubunqabileyo bokutya okunjalo kukubandakanya imbewu yeengqungquthela ekudleni. Imbewu yempuphu icebisa umzimba ngevithamini, i-amino acids kunye nezinto ezinamaminerali ezinefuthe elihle kumgangatho we-cardiovascular system, ukuphucula ukusebenza kwesibindi. Kwaye oku kuluhlu olufutshane lweempembelelo zembewu yeempompo.
Umgaqo oyintloko wale ndlela yokutya - ukufakwa kweengqungquthela kwisondlo okungenani kathathu ngosuku. Isidlo sasekuseni kufuneka sibandakanye iipunipoli ezi-2 zeembewu zempompo. Imenyu yemihla ngemihla yokutya kwempukane yokulahleka kwesisindo ngeveki ibonakala kanje:
- ipilishi ye-millet eneengqimba kunye nembewu;
- yoghurt;
- isobho semifuno kunye nompu;
- i-cottage cheese;
- puree yamatope.
Ukuvinjelwa kwitshukela yokutya iswekile, utywala, imveliso yepuphu, izithelo ezimnandi kunye nemifuno yesitashi. Kunqweneleka kakhulu ukunciphisa ukusebenzisa ityuwa. Isidlo sokugqibela akufanele sibe ngaphezu kweeyure ezingama-18-19.
Ukutya kwempompi yeMenyu kwiintsuku ezili-10, okuqinisekisayo ukunciphisa i-10 kg
Inkqubo yokutya yamathanga yeentsuku ezili-10 iquka iintsuku ezingama-5 zokukhululwa kunye neentsuku ezi-5 zokutya okunomsoco.
Nsuku zonke nosuku lokutya lukhulula. Ukutya le mihla kuvunyelwe kuphela ithanga eliphekiweyo - amaxesha angama-4 ngosuku ngemigangatho yobukhulu obuphakathi.
Kwimihla yeentsuku, imenyu yokutya yempom yeentsuku ezili-10 ibukeka kanje:
- isidlo sasekuseni - i-pure ye-pumpkin kunye neziqhamo ezomileyo;
- isidlo - isobho;
- isidlo - isaladi ngamathanga.
Iindlela eziphambili zokupheka zokutya kompu
Ngezantsi zizinto ezilula, kodwa ezidliwayo zokupheka.
Ibhakede elibhakayo lokukhulula
Izithako:
- ithanga;
- amajikijolo okanye iziqholo.
Ukulungiselela
Ingqungquthela yonke yokuhlamba, ukusika nokukhupha imbewu. Ungayinqumki i-peel, hlukanisa ithanga kwiincinci ezincinci, zibekwe kwisitya sokubhaka, ufefe ama-berries okanye iziqholo. Ukupheka ithanga kwi-ovini imizuzu engama-20 ukuya ku-30 uze uphekwe. Inkuni eyenziwe ngokufanelekileyo ingadliwa ngexesha lokuzila ukutya.
I-pure ye-pumpkin enezityalo ezomileyo
Izithako:
- 1 kg yempuphu;
- 200 g omisiwe amabhilikri, ama-raisins, i-prunes.
Ukulungiselela
Nyama yebhisi ibilise okanye ubhaka ehovini ngezityalo ezomileyo . Gweba umxube kude kube lula. I-flavour, unokongeza i-orange encinane okanye ijusi lemon.
Isobho
Izithako:
- 500 g yamathanga;
- 200 g yeetekisi;
- 1 isanqante;
- 1 anyanisi;
- imifino, ityuwa, iziqholo zokunambitha.
Ukulungiselela
Iimifuno zinqunywe kwiinqununu, zithwele iidroti, ubilise kude kube yilungele amanzi aneleyo. Ngaphambi kokucima ungeze iziqholo , ityuwa kunye nemifino. Khonza nge-spoonful cream.
Isaladi kunye nePumpkin
Izithako:
- 300 g yamathanga;
- 100 g yeinanphale;
- iipulo;
- 100 ml ye yogurt yemvelo.
Ukulungiselela
Iengqayi kunye neziqhamo zincinci zibe ziincinci ezincinci, zilungele ukufumana isaladi yonyaka kunye ne-yogurt.
Ekubeni ubukhulu beesitya abuyithinteli ukutya, iinqunto ezinqamlekileyo azifunwa. Kodwa iindawo ezininzi kakhulu azifanele zisetyenziswe. Ukusela ngexesha lokutya kungenza itiye kunye namanzi amaminerali.