Abasetyhini abafuna ukunciphisa ubunzima, bathabathele kwiintlobo ezahlukeneyo zokutya, baqale ukubandakanya kwimidlalo okanye ukudansa, kodwa ukuba wonke umsebenzi wawungelona ize, kufuneka uhlaziye ngokutsha ukutya kwabo. Emva kwakho konke, ukuba imenyu yakho isekelwe ekudleni okunempilo, kuya kunceda ukuba kungabi nciphisa umzimba, kodwa kunokomeleza umzimba, ukwandisa ukuchasana nezifo ezininzi.
Ukwenza ukutya okunempilo kunye nokulinganisela kwimenyu, imifuno esitsha, izithelo, izityalo kunye namajikijolo kufuneka zikhokelele. Qiniseka ukuba udle amaqanda. ziyimvelaphi ye-lutein kunye neprotheni. Musa ukulibala malunga nokutya, iimveliso zobisi, izithelo ezomileyo, intlanzi.
Ungabandakanyi kwi-margarine yokutya, amafutha okufakelwa, ukutya okusemathinini, i-mayonnaise, iimveliso eziqukethe iirayi kunye ne-flavour, iziphuzo zamakhemikhali, ezifana ne-coca-cola kunye nezinto ezifana.
Imithetho ebalulekileyo yokutya okunempilo
Ukuze uhlale usho ngokugqithisela ubunzima obunzima, awufuneki kuphela ukuhlaziywa kwimenyu yakho, kodwa kufuneka ulandele imigaqo yokutya okunempilo kunye nesondlo esifanelekileyo:
- Yidla ngokukhawuleza uze uphese ukutya kwakho. Ngaphandle koko, unokuphazamisa ukugaya, kwaye ngamanye amaxesha i-cardiovascular system.
- Nciphisa ityuwa. Ukuba awukwazi ukuyikhuphela ngokupheleleyo ekudleni, uzama ukunciphisa ukuya kwi-5 g ngosuku.
- Zama ukutya kaninzi, kodwa ubuncinci.
- Zilungiselele ngezihlandlo ukhulula iintsuku.
- Sebenzisa inyama ephilileyo. Inyosi, umvundla kunye nenkukhu inyama ziphelele kwimenyu enempilo kunye nempilo enempilo. Ngokuqinisekileyo, ungadla inyama yengulube, kodwa kungcono ukuyidla ngokungabonakali kangangoko kunokwenzeka kwaye ngokukhethekileyo ekubilweni okanye kwi-stewed.
- Ungadli ngesifo somzimba. Ukungawuthwali kwaye ukhathele umzimba, unqabe ukutya kunye nokusela isilawuli samanzi okanye i-juice esandula.
- Phuza amanzi rhoqo. Ngomhla kubalulekile ukusebenzisa ii-2 ilitha zamanzi, kodwa khumbula, ukusela kuyimfuneko emva kokutya, endaweni yokufumana ukutya okunomsoco.
- Ukutya okunempilo ekulahlekeni kwesisindo kubandakanya ukukhutshwa kwimenyu yekhofi, i-cocoa, ithokoleta , intlanzi kunye nezinye iimveliso eziqukethe i-purines. Inyaniso kukuba ezi zinto zandisa inani le-uric acid elingalimaza iinjongo, amajoyina, intliziyo, izihlunu.
- Uninzi kangangoko kunokwenzeka kwaye ngokuqhelekileyo udla imifuno kunye neziqhamo ezintsha.
- Zama ukutya ukutya okulungele ukulungiswa
Imenyu yokutya enempilo yosuku
Yenza imenyu yokutya okunempilo ukuze ibe yinto ehlukeneyo kunokwenzeka, ungayikhohlwa ngemifuno, okusanhlamvu, amajikijolo, isonka, izithelo, imifuno.
Umzekelo omnye wemenyu yosuku
Isidlo sakusasa:
- i-oat flakes ngobisi kunye ne-spoonful honey;
- iglasi ye yogurt;
- Strawberry.
Ukutya:
- umvundla wemivundla;
- isaladi ikhukhamba kunye nemifuno;
- isonka esimnyama;
- ijusi ye orange.
Isidlo:
- fritters kwi kefir;
- ubusi okanye ujamu;
- iglasi ye yogurt okanye ubisi.
Ngemenyu yokutya okunempilo kunokunciphisa i-dish, iresiphi echazwe ngezantsi.
Inkukhu kunye nesityalo semifuno
Izithako:
- Inyosi yenkukhu - 1 pc.;
- amazambane - 7 ii-pcs.;
- utamatisi - 4 ii-pcs.;
- i-zucchini - 2 ii-pcs.;
- Iipilisi zaseBulgaria - 2 iziqwenga;
- izaqathe - iziqhekeza ezi-2;
- anyanisi - ii-2 ii-pcs.;
- ukhilimu omuncu - 200 g;
- ioli yemifino - 1 tbsp. isipuni;
- amanzi 250 g;
- ityuwa - ukunambitha.
Ukulungiselela
Ubilise intsasa yenkukhu, uze uyihlule kwiindawo ezininzi ezininzi. Ukushisa i-oyile yemifuno kwipani yokucoca kunye nokubeka imifuno nemifuno engaphambili. Unokubeka imifuno kunoma yiluphi ulandelelwano, into ephambili kukuba iitamatato ziphezulu. Emva kwemizuzu engama-10, uthele ngo-ukhilimu omuncu namanzi, udibanise ukushisa okude uze uphekwe. Emva koko sisasaza kwimifuno yenkukhu kunye netyuwa, siwuthintele malunga nemizuzu engama-3.