Ukutya kwesitya esinye

Abantu abaninzi abanakunciphisa ubunzima, kungekhona kwinto yokuba badla kakubi, kodwa kumkhwa wokudla ukutya okungafunekiyo. Kwakungenxa yabantu abanjalo kwaye bahlakulela inkqubo yokulahleka kwesisindo - ukutya kwesitya esinye. Kulula kakhulu, kufinyeleleke, ayifuni ukubalwa kweekhalori kwaye kunceda ukulinganisela ukutya kwakho ngaphandle kokungena kwiinkcukacha zobulumko be-dietetics.

Isitya sokulahlekelwa kwesisindo

Kuyaziwa ukuba abadali bomgaqo wesitya sokulahlekelwa kwesisindo bezinzululwazi zaseFinland ezibekwe njongo yabo ekunciphiseni ukutya okulungileyo kangangoko kunokwenzeka kwaye kwenza kube lula kubantu abaninzi. Ngoku sinokuthi ngokuqinisekileyo ukuba baphumelele.

Ukuze usebenzise ukutya okusemgangathweni wesitya, kufuneka ube neesitya ezifanelekileyo kuphela. Iingcaphephe zincoma ukugxila kwi-plateic flat plate kunye nobubanzi obuyi-20-25 cm. Ukuba ubeka ukutya kwiplani enjalo ngaphandle kwempuphu - iya kuba yinto efanelekileyo ukuba idliwe ngesidlo esinye.

Isitya sokutya okunempilo

Ngoko, isitya sokutya okunempilo sahlukisiwe sibe ngamalungu amaninzi. Ukuqala, ukuhlula ngengqondo yayo yonke indawo kwisiqingatha - kwaye enye yeesahlulo zibe ngamacandelo amabini. Ngale ndlela. Uya kuba neplate. Ikwahlula kwiingxenye ezintathu-ezimbini nge-¼ kunye no-size ½. Icandelo ngalinye linemithetho yalo yokuzalisa:

1. Isiqingatha seplate ( okokuthi , inkulu indawo yesahluko sethu sengqondo) izaliswe imifuno - iklabishi, ukhukhamba, i-zucchini, iitato, njl njl. Le nxalenye elula kakhulu yokutya - ubuninzi bamavithamini, amaminerali kunye nefiber kwixabiso elincinci le-caloric. Imifuno ingaba yintsha, ibilisiwe, iphekwe, iphekwe kwi-grill okanye kwi-oven, kodwa inganambisi! Kubalulekile ukwenza imifuno ephantsi-mafutha kunye nokukhanya. Le nxalenye yeplate kufuneka igcwaliswe ngokukhululekile, unokukwazi ukuyidibanisa.
2. Ikota yokuqala yeplate igcwala i-carbohydrate enzima - eli candelo libandakanya i-buckwheat, ibhali, irayisi ebomvu, iitapile ezibilisiwe, i-pasta ukusuka kwingqolowa ye-durum. Le nxalenye yeplate izokunika ingqiqo yokuhlala. Iingcali zincoma ukusetyenziswa kwe-100 g (oku malunga nek cup). Le nxalenye ayifanele izaliswe ngeoli okanye nayiphi i-saxes ephezulu. Naliphi na indlela yokupheka ngaphandle kwefrying evunyelwe.
3. Ikota yesibini yeplate isetyenziselwa ukutya kwiprotheni-inyama, iinkuku, intlanzi, ivenkile zasemanzini, iimbotyi okanye ezinye izityalo (le protein yemifuno). Ukunikezelwa okucetywayo malunga ne-100 ukuya kwi-120 g. Ngokomzekelo, inqama yenkomo yesisindo ngobukhulu iya kulingana ngokulingana nebhodi eliqhelekileyo lamakhadi. Ungakulibala ukususa amaqatha amanqamle emzimbeni okanye ukukhupha kwiintaka - oku kukuyinxalenye enamafutha amaninzi kunye ne-high-calorie. Ukufrywa kwamkelekanga, kwaye zonke ezinye iindlela zokulungiselela zizalisekile. Ukuba usebenzisa i-quenching. Sebenzisa ubuncinane ubuncinane beoli okanye igrisi.

Ukutya kwesitya esinye sinokuguquguquka - umzekelo, njengesongezelelo kwiqendu leprotheni, ungasebenzisa iimveliso zobisi.

Indlela yokusebenzisa umgaqo weplate?

Ukuze loo mgaqo isidlo sasisiseko sokutya kwakho, kufuneka uqwalasele njengenkqubo ebonisa ukuhlukahluka. Umzekelo:

1. Isidlo sakusasa: i-saladi kwikhukhamba, amaqanda kwiqanda elinye kunye nesonka (njengama-carbohydrates anzima).
2. Ukutya: i-vinaigrette, i-buckwheat kunye nenkomo.
3. I-Snack: iglasi ye-yogurt, isonka, i-apula okanye isaladi yemifuno (ukuba ufuna i-snack).
4. Isidlo: iklabishi, iibhebhile ebilisiwe, inkukhu yenkukhu.

Ngombulelo kulo mgaqo, unokukwazi ukusetyenziswa ngokulula kwimigaqo yokutya okunempilo kwaye unciphise lula ubunzima kwizinga elifunwayo.