Kubonakala sengathi lezi zingqondo ezingavumelani ngokuphelele - imikhiqizo yokusanhlamvu nokunciphisa ekudleni. Kunzima ukukholelwa ukuthi ungadla ama-pastries bese ulahlekelwa ama-kilogram! Akunakucatshangwa ngokuphelele kulabo abakholelwa ukuthi ukudla okunomsoco kufanele kuhlangane nokuhlupheka, ukuzinqabela nokudela kanye nezitsha zabo ezizithandayo.
Abantu abazama ukunciphisa isisindo, bavame ukukhononda ngokuthi "kukhona isinkwa namanzi", futhi ukulahlekelwa isisindo akusebenzi. Ngakolunye uhlangothi, baqaphe labo abalahlekelwa isisindo ngenxa yokusetshenziswa ngokweqile kwemikhiqizo ephezulu, bathi kulokhu konke imizamo yokuthola isikhumba esincane izokuchitha. Ukuqonda ukuthi ubani olungile?
Isinkwa esiwusizo sokulahlekelwa isisindo
Noma kunjalo okhokho bethu abakude babengangabazi ukuthi imikhiqizo yesinkwa ingaba usizo empilweni. Lokhu akusebenzi kuzo zonke izinhlobo zemikhiqizo ye-cereal, kodwa ukupheka kusuka ku-bran, ukunye okufana nokolweni, ufulawa we-rye, okwenziwe nge-fat-based basis, kuyoba nenzuzo emzimbeni. U-Hippocrates uthe ukusetshenziswa kwe-bran ekudleni kwenziwa ngendlela enempilo emathunjini, ukuyihlanza nokufaka isandla ekulahlekelweni kwesisindo, ngakho-ke kakade ngalezo zinsuku kwakungekho imibuzo ukuthi uhlobo luni lwesinkwa lapho ulahlekelwa isisindo.
Ukudla ngesinkwa
Ukuqhubeka okuvela phezulu, isinkwa sokudla sinikeza ukusetshenziswa kokudla okuphekwe ngendlela ethile, uma umuntu efuna ukuthuthukisa impilo yakhe, ukulahlekelwa isisindo ngokushesha, ngenjabulo, bese ungaphinda unesisindo futhi. Kubalulekile ukucabangela isimo sokubhaka siyosizakala uma senziwe ngokusho komdwebo othize - ngaphandle kokusebenzisa imvubelo, kusuka kufulawa we-grinding.
Ukudla kwesinkwa sika-Olga Raz
Udokotela wase-Israel u-Olga Raz ngesikhathi sokuhlolwa kwasungula ubuhlobo phakathi kokusetshenziswa kokudla okuphezulu kwe-carbohydrate nezinga le-serotonin ("i-hormone yenjabulo") egazini. Khona-ke wacabanga ngokudala ukudla, isisekelo esingaba khona okusanhlamvu. Ngemuva kwalokho konke, khona-ke lo muntu uzolahlekelwa isisindo ngenjabulo, hhayi ukufaka isimo sakhe njengento engavamile. Isinkwa uma ukulahlekelwa isisindo singadliwa - ukugcina imithetho ethile, nokudla kuyoba injabulo yangempela.
Ukudla ngesinkwa se-rye
Isinkwa se-Rye kubhekwa njengenye yezinto eziwusizo kakhulu. Isinkwa se-rye nesiglasi sama yogurt angeke senze lutho kumuntu, ngaphandle kokuhle, ngakho isinkwa sidla isinkwa se-rye sibhekwa njengenye yezinto ezizwakalayo futhi eziwusizo - ngenxa yalokho, ukubhaka okunjalo kunamakhemikhali amaningi asebenzayo, kanye ne-fiber esiza umzimba ukuba ususe imikhiqizo yamfucuza. Lokhu kudla kunomthelela ekufakeni isisindo esisheshayo, ngcono umzimba , ukwandisa izinga lamaseli abomvu obomvu.
Ukudla ngesinkwa esimnyama
Kukholelwa ukuthi isinkwa esimnyama ngumkhiqizo kazwelonke waseRussia. Abezizwe bebelokhu beqaphela ukuthi amaRussia akhetha inyama inyama. Ngesikhathi esifanayo, imikhiqizo eyenziwe ngokudla okugqamile yayibhekwa njengendawo yokuhlwempuzeka, izicukuthwane zadla imikhiqizo eyenziwa ngopuphu ocolekileyo futhi manje sekusekelwe ukuthi isinkwa esimnyama sibaluleke kangakanani lapho sisweleka. Bonke odokotela bancoma ngokungaqondile ukuthi basuse isinkwa esimhlophe ekudleni nabomnyama. Ngaphandle, kunezinhlobo eziningana zemikhiqizo enjalo - lokhu yi-Borodinsky, no-Darnichny, no-Stolichny. Zonke zazo zenziwe ngemikhiqizo yemvelo ngokuphelele.
Ukudla ngesinkwa namanzi
Ngokudabukisayo, ukudla okusekelwe emanzini nasemikhiqizo yezinhlamvu kusiza ukulahlekelwa isisindo ngokushesha kulabo abadinga ukulahlekelwa yizilogram eziningi ngangokunokwenzeka. Ukuhambisana nalokhu kudla, umuntu udla cishe izingcezu ezimbili zesinkwa ngosuku futhi uphuza ingilazi yelisi elisha elihlanjululwe ngamanzi. Lokhu kudla okunamandla kakhulu - isinkwa samanzi nesimnyama kusiza ukulahlekelwa isisindo masinyane, kodwa odokotela basuke benokungabaza ngakho, bethi le ndlela ayilahlekelwa amafutha, kodwa izicubu ze-muscle.
Isinkwa sokusindiswa kwesisindo - iresiphi
Ukuze bangafuni umkhiqizo ofanelekayo, abaningi besifazane bathanda ukupheka isinkwa sokudla ekhaya.
Izithako:
- ama-almond omhlabathi 100 g;
- umhlabathi ugxilile 100 g;
- ukolweni wegoroyi 4 wezipuni;
- iphakheji le-baking powder 10 g;
- usawoti owodwa;
- i-cottage shizi enokuqukethwe okungenani okungenani kwamafutha ka-300 g;
- amaqanda abamhlophe izingcezu ezingu-7;
- ukufafaza.
Ukulungiselela:
- Hlanganisa ufulawa, ama-almonds, i-flaxseed, i-powder yokubhaka, usawoti, i-bran.
- Kule nhlanganisela, engeza amaqanda abamhlophe kanye ne-cottage shizi, uvuselele ukufana okufanayo.
- Beka leli phepha esitsheni sokubhaka bese ufafaza izindonga ngefulawa kanye ne-bran.
- Faka inhlama ibe isikhunta, ufafaze imbewu noma enye i-powder.
- Hlangisa i-ovini ngamazinga angu-170, ubhake ihora.
- Khipha isikhunta kuhhavini, sivumele ukuba siphole kancane, ukuze isinkwa singabambeli ezindongeni, bese ususa umkhiqizo oqediwe.
- Bhaka ubeke itafula bese umboza ngehawula elihlanzekile noma i-napkin ukuze "uphumule."