Isondlo esifanele sokulahlekelwa isisindo - imenyu kanye nezimiso eziyisisekelo

Ukudla okhethwe kahle kuyingxenye ebalulekile yezempilo nokubukeka okuhle. Ukudla okunempilo kokulahleka kwesisindo, imenyu yakhe ihluke kakhulu, kuyosiza ukuba ube ngumnikazi ojabulisayo wesithombe esincane futhi esihle emavikini ambalwa nje. Indlela yokuhlela ukudla ngazo zonke imithetho ukuze zisebenzise - ulwazi oluwusizo kubo bonke abesifazane.

Izimiso zokudla okunempilo

Ukuqeda ngokuphelele ekudleni kokudla okunamafutha nephezulu, imenyu ngeke iphenduke ibe elinganiselayo futhi ilungile. Ukuze wenze lokhu, kumele uhambisane nezincomo eziningana ezibalulekile ukuthi zonke izondlo zezwe zinikeza. Futhi lokhu akukona ukukhishwa okuphelele kwemikhiqizo yefulawa noma eminye imikhiqizo eyingozi, ngokusho kwenkolelo evamile. Phela, ngisho ne-pasta kumele ibe khona kwimenyu yomuntu oqapha impilo yakhe.

Izisekelo zokudla okunempilo zifana nalokhu:

1. Ukudla okudliwayo kokudla. Ingxenye kufanele ibe ubukhulu besundu, nenani lezincomo, okungenani 5.
2. Ukudla okunempilo kokulahlekelwa isisindo, imenyu yakhe eyakhiwa ekusebenziseni inani elikhulu lezitsha, kuhilela ukufakwa ekudleni kokudla kuphela okukhona okunomsoco ophezulu. Lokhu kungukuthi, labo lapho kunesidingo esiyinkimbinkimbi ye-BZHU yomsebenzi ogcwele womzimba.
3. Ukubala okuqukethwe kwe-caloric yokudla nokudla kwansuku zonke njengelonke. Ukudla komenyu kuxhomeke endleleni yokuphila.
4. Ukunciphisa ukusetshenziswa kwe-sugar granulated namafutha okungenani. Ukudla okusheshayo, ama-pie, ama-vareniki, amadombolo kanye neminye imikhiqizo ephethwe yisikhathi - ngaphansi kwenqatshelwe ngokuqinile.
5. Ukudla okucebile kuma-carbohydrate kudliwe kuze kube ngu-12-00 ngosuku. Khona-ke sekusihlwa kungcono ukulinganisa imifino (ngaphandle kwalabo abanesitashi) nezithelo (ngaphandle kwamagilebhisi, ubhanana nama-avocade).
6. Ukuhambisana nokulinganisa kwamanzi. Umkhuba wansuku zonke wokuphuza ungama-alitha amabili, angahlanganisi uketshezi kwezitsha zokuqala, itiye, ikhofi nezinye iziphuzo. Ochwepheshe bacebisa ukuphuza ingilazi yamanzi ingxenye yesithathu yehora ngaphambi kokudla. Lokhu kuzovumela uhlelo lokugaya ukuqala ukusebenza nokunciphisa inani lokudla okulandelayo.
7. Imenyu yokudla okunempilo kokulahlekelwa isisindo ibangelwa ukupheka phezu kwe-steamed, abilisiwe, okuphekwe, okuphekwe kanye nokusebenzisa i-grill. Izitsha ezithosiwe, ezibhemayo nezomusa azivunyelwe.

Ukudla kokudla okunempilo

Abanye bayaqiniseka ukuthi ngokunciphisa izingxenye zibe ngosayizi yesundu, ungadla konke okuncane, kodwa lokhu akukona ngokuphelele. Iqembu ngalinye lokudla ligajwa ngendlela yethu, kanti ukuxuba nezinye izitsha kungabangela ukugaya okuncane, futhi lokhu kusongela ukuqoqwa kwamaseli amafutha amasha ezinhlangothini, esiswini nasezintweni. Izazi zezokwelapha ziye zahlakulela ukuhambisana kwemikhiqizo yetafula elifanele lokudla , elihlinzekwa ngezansi, lizosiza ukuqonda ukuthi yimiphi imikhiqizo engahlanganiswa, nokuthi yikuphi ukuhlelwa okufanele kugwenywe ukuze zizivikele kwisethi yamakholori engeziwe.

Ukulwa nesisindo somzimba ngokweqile akuyona eyingozi emzimbeni, udinga ukuhlela imenyu elinganisiwe. Ukudla kokudla akusho isiteleka sokulamba kanye nokukhishwa kwemikhiqizo ebalulekile. Ngokuphambene nalokho, ukudla kufanele kube nokulinganisela futhi kuqukethe wonke amaqembu amaprotheni, ama-carbohydrate ngisho namafutha, kodwa hhayi izilwane, kodwa zitshale.

Ibhulakufesi ewusizo - ukudla okunempilo kokulahlekelwa isisindo

Ukudla kokuqala kubaluleke kakhulu futhi kubalulekile, lapho ukugcwala komzimba ngamandla amakhulu kuncike ngosuku olulandelayo. Ukudla kwasekuseni kwemenyu encane, okungaba yindlela ehlukene kakhulu, eyakhiwa ekusetshenzisweni kwe-carbohydrate nokudla kwamaprotheni. Kungaba yi-omelets, i-cottage shizi, ngokufaka izithelo ezomisiwe, i-yoghurts, izaladi zezithelo, ngisho nokugcoba izinhlamvu eziningana ushizi.

Lungisa ukudla - kwasemini

Ukudla kwesidlo kungenye yezinto ezibalulekile kubantu abahlukunyezwa ngamamentimitha acasulayo emzimbeni. Imenyu yesidlo sakusihlwa ihlanganisa inyama noma inhlanzi ephekwe ngendlela elula, ama-broth okuxekethile, ama-saldi yemifino kanye nezinhlamvu eziningana zesinkwa esomile se-whole-grain. Ungaphakamisa isidlo ngezithelo jelly noma indebe yetiyi eluhlaza.

Isidlo esinempilo - ukudla okunempilo efanele

Ngokuphambene nalokho okungahambi kahle, asikho isidingo sokunqaba isidlo sakusihlwa, uma udinga ukuqeda ama-kilogram ayi-pesky. Isidlo sokudla kwesisindo, imenyu ekhonjiswa ngezansi, ikuvumela ukuba ugweme ukudla umzimba, lapho uqala ukuqoqa konke ukudla okulandelayo, ukuze ungazitholi ukucindezeleka kwalolu hlobo.

Isidlo sabantu abalahlekelwa isisindo, singaba nemikhiqizo elandelayo:

• izithelo ezimnandi nezomuncu nemifino;
• ucezu oluncane lwebele lwezinkukhu noma izinhlanzi ezincibilikile eziphekwe ezitheni noma kuhhavini;
• okusanhlamvu emanzini.

Ukunambitheka ekudleni okulungile kokulahlekelwa isisindo

Kukhona izikhathi eziphindwe izikhathi ezingu-5 ngosuku ukudla okuphelele okungathandeki, ngakho-ke ochwepheshe batusa ukushintsha ukudla okuyinhloko ngokudla okulula. Ukunambitheka ekudleni okulungile kuhlukahlukene. Izithelo ze-salads, amantongomane, ama-yogurts okuzenzela (ngaphandle kokungezwa ushukela, ujamu, amakhemikhali, njll), u-squash noma i-beetroot caviar enesisindo se-toast, isinkwa esomisiwe nge-fat fat-fat, uswidi wezithelo, njll.

Ukupheka kwezinto zokudla kokunciphisa umzimba

Phakathi kwazo zonke izinhlobo ezihlukahlukene zokudliwa kwesisindo okungenzeka futhi kufanele kufakwe kwimenyu yokulahlekelwa isisindo, kukhona okungahle kuhlukanise ukudla. Abaningi benza iphutha lokudla uhlobo olufanayo lokudla nsuku zonke. Okokuqala, akusilo ukuziphatha ngokuqondene nomzimba, futhi okwesibili - kuyashesha ngokushesha, ngakho-ke izindlela zokupheka kwesisindo esifanele kufanele zibe ngezindlela ezihlukahlukene ngangokunokwenzeka.

Ukupheka kwezinto zokudla ezivela ku-cottage shizi

Enye yezinto zokupheka ezilula, kodwa ezihlwabusayo nezokudla, isisekelo saso i-cottage shizi, singabhekwa njenge-syrniki nge-bran. Ukulungiswa kwalesi sidlo akusithathi isikhathi esiningi, futhi ukunambitheka ngeke kuhambisane ne-classical version.

Amadombolo we-cheese ane-bran

Izithako:

• ama-cottage ushizi ophakathi-0,4 kg;
• amaqanda amabili;
• ibanga - 2 tbsp. izinkezo nge-slide;
• omisiwe omnyama - 1 okuncane.

Ukulungiselela:

1. Amahlumela ahlanzwa kahle futhi athululelwe ngamanzi abilayo. Emva kwesigameko isigamu sehora, cwilisa amanzi, bese umisa omisiwe.
2. I-Cottage ushizi ugaye ngemfoloko, ulahle zonke izibani ezincane.
3. Engeza u-bran, amaqanda kanye nosawoti obisiwe emakhakheni we-cottage, emva kwalokho sihlanganise ngokucophelela inhlama yamaqebelengwane ashizi.
4. Ama-milk weeshizi ovela ku-curd recipe, osuvele uyayazi, othosiwe epanini elingafaki ukunamathela, ngokufaka amafutha ahlanza imifino.

Ukupheka kokudla okuvela encelweni yenkukhu

Inkukhu yezinkukhu ingxenyeni ephilile kakhulu yenkukhu yezinkukhu, ngakho-ke ekuphepheni okuningi kokudla kuyisiko ukusebenzisa le ngxenye. Umbono oyiphutha wokuthi zonke izindlela zokupheka eziphansi kwekhalori ayinambitheka kakhulu, lokhu kuzofakazela isidlo esiswini, kubhaka kuhhavini nama-raspberries, uju nesardadi.

I-chicken fillet kuhhavini - iresiphi yokudla

Izithako:

• okusajingijolo - izandla ezimbili;
• inkukhu yezinkukhu;
• okusanhlamvu lwesinaphi - 1 tbsp. isipuni;
• uju - 50 g;
• izinongo ukunambitha;
• ufulawa we-bran - 3 tbsp. izinkezo.

Ukulungiselela:

1. Gaya amajikijolo.
2. Sika isifuba sibe yimichilo emide, hhayi ngaphezu kwe-10 mm ubukhulu.
3. Sifaka emanzini ama-plaster ajulile, amasinaphi noju.
4. I-chicken pepper, usawoti kanye ne-roll in ufulawa we-bran.
5. Fry kancane isifuba epanini elishisayo.
6. Bhaka kuhhavini ku-200 ° C imizuzu engu-10.
7. Sisebenzela inkukhu kanye nomsizi wensimbi.

Isaladi yezinkukhu - izindlela zokupheka kwesisindo

Kunezitsha eziningi zokukhanya, kokubili ngokwekhalori, nokupheka. Isibonelo, isaladi yokudla ne-squids i-recipe yayo izonikezwa ngezansi, inenani eliphakeme lokudla okunomsoco kanye nokuqukethwe okuphansi kwekhalori, okuvumela ukuba ifakwe kwimenyu yabantu abayilwela ukukhuluphala ngokweqile. Phakathi kwezithako, akekho okuzobhekwa njengokubiza.

Isaladi ephansi yekhalori ne-Squid

Izithako:

• i-fillet ebilisiwe ye-squid - 0.25 kg;
• inkukhu yamaqanda - izingcezu ezingu-3;
• isaladi anyanisi (hhayi okubabayo) - ucezu olulodwa;
• i-yoghurt, isinaphi, usawoti kanye nezinongo zokuphakama.

Ukulungiselela:

1. Amaqanda ubilise kanzima.
2. Isihlungi se-squid senziwa sibe yimichilo.
3. Amaqanda aphelile awela ngamagundane.
4. Anyanisi uthathe izindandatho ezingamashumi.
5. Hlanganisa i-yogurt ngamasiniti bese ufaka usawoti, izinongo zokunambitha.
6. Sixhuma ama-squids, amaqanda no-anyanisi esitsheni sesaladi futhi siwahambisa ngokugqoka.