Ithanga ngumkhiqizo owusizo ongasetshenziselwa ukuqeda amakhilogremu engeziwe, futhi konke ngenxa yalokho okwakhiwa kwamakhemikhali acebile. I-pulp encane enhle kakhulu iyoba yisisekelo esihle kakhulu sokudla izitsha zokudla, okumele kufakwe kwimenyu yakho.
Ukudla kwempumpu kuhle futhi kubi
Ukwakhiwa kwemifino ye-orange kuhlanganisa amavithamini, amaminerali, ama-fiber nezinye izinto ezibangela ukuba khona kwezakhiwo eziwusizo. Kufanele kuqaphele ukuthi kunconywa ukusebenzisa kokubili inyama nembewu equkethe ama-acid acids. Ngokusebenzisa njalo, ungaqinisa imisebenzi yokuzivikela yomzimba futhi uthuthukise ukusebenza kwezitho zangaphakathi nezinhlelo.
- Ngenxa yokutholakala kwe-potassium, uhlelo lwe-cardiovascular liqiniswa, futhi ukuhlanganiswa kwalo ne-magnesium kusiza ukuqeda umzimba we-fluid excess.
- Ukwakhiwa kuhlanganisa insimbi eningi, ngakho-ke kuyasiza ukudla nge-anemia.
- Njengoba sinikezwe ukuthi kukhona i-zinc, singakwazi ukukhuluma ngezinzuzo zesistimu yethambo, futhi kumuntu lo mmbiwa ubalulekile ukuze uthole amandla.
- Kukhona ku-vitamin A yama-pulp, okuthuthukisa umbono futhi ukuvimbela umdlavuza.
- Ngokuningi, izithelo ziqukethe i-antioxidant enamandla - i-vitamin E, eyabangela ukuqina kwesikhumba.
- Kuhlanganiswe ne-pectin kunciphisa izinga le-cholesterol egazini.
Ukudla kulelo ithanga kungaletha nokulimaza, uma ungacabangi ukuphikisana okukhona. Awukwazi ukuyisebenzisa isifo sikashukela, izinkinga nge-alkaline acid balance kanye ne-gastritis ene-asidi ephansi. Izithelo eziphambene ne-ulcer peptic nezinkinga ohlelweni lokugaya ukudla. Ngokuvamile, kodwa ukubekezelelana ngabanye kunokwenzeka.
Izakhiwo zamathambo okwehla kwesisindo
Ukuze ubhekane nenkinga yesisindo esiningi, kunconywa ukuthi ugcwalise ukudla kwakho ngokudla okuphansi kwekhalori, okufaka ithanga, 100 g yalo equkethe ama-kcal angu-25 kuphela, futhi ngenxa yokuthi 90% yawo iqukethe amanzi. Ukusebenzisa ithanga lokunciphisa isisindo kungenxa yokutholakala kwe-fibre yokudla, ukuthuthukisa umsebenzi wegciwane lokugaya. Ukwakhiwa kuhlanganisa u-vitamin T, okukhuthaza ukusheshiswa kwezinqubo zokuxuba umzimba, kunciphisa ingozi yokugcoba amafutha kanye nokuqedwa kobuhlungu. Uma ubheka lezi zakhiwo, akekho okufanele abe nokungabaza ukuthi kungenzeka yini ukuba adle ithanga ngesikhathi elahlekelwa isisindo.
Ukudla ukuze ulahlekelwe isisindo kumathanga
Uma kukhona isifiso sokwenza isibalo sincane ngezindlela zempilo, khona-ke inqubo ethunyelwe iyofanelekela le njongo, kanye nokusemandleni. Kunezidlo eziningi ezihlukahlukene, okunika wonke umuntu ithuba lokukhetha inketho eyamukelekayo. Ukuze uthole inzuzo efunwayo futhi ulahlekelwe isisindo, ukudla kwempukane yokunciphisa isisindo kusho ukuhambisana nenani elithile lemithetho.
- Thenga izinhlobonhlobo ezimnandi ngenyama ephuzi ephuzi, hhayi i-orange ekhanyayo.
- Kutuswa ukunciphisa noma ukuyeka ngokuphelele usawoti kanye noshukela.
- Ukudla kwempumputhe kusho ukusetshenziswa kwemali enkulu, okungenani ama-2 amalitha.
- Kungcono ukunamathela ekudleni okuncane kanye nochwepheshe batusa ukuthi ulandele umbuso ngokudla ngesikhathi esisodwa.
Ukudla nge-ithanga nenkukhu
Imifino iyimikhiqizo ewusizo yesibalo nempilo, kodwa ngokusebenza komzimba okujwayelekile, iphrotheni ibalulekile ukuthi isekela imisipha, ivimbele ukubhujiswa kwayo. Isixazululo esingcono kakhulu ukuhlanganisa ukulahlekelwa kwesisindo nge-ithanga nenyama yenkukhu, okuyinto yokudla. Faka emenyu imenyu engcono, evunyelwe ukukhipha, ukubhaka, ukupheka nokupheka umbhangqwana. Kubalulekile ukunamathela ekudleni okunjalo izinsuku ezingu-3, kodwa uma ufuna futhi ukutholakala kwamandla, leli gama linganyuka libe ngesonto. Imenyu yalesi sikhathi yile:
- ibhulakufesi : i-pumpkin puree nesaladi ngokungezwa kwalokhu imifino;
- Isidlo sasemini : isobho semifino nge-ithanga kanye nengxenye yefillet;
- dinner : inyama ebhakawe ngezithelo zomisiwe noma 1 tbsp. I-fat kefir ephansi.
Ukudla ku-ithanga ne-yogurt
Le nqubo ihlanganisa imifino kanye nomkhiqizo obisi omuncu osiza ukunciphisa isisindo. I-Kefir inomthelela omuhle ohlelweni lokugaya umzimba kanye nemetabolism. Iphunga ne-kefir yokunciphisa isisindo kuyindlela enhle yosuku lokuzila, isibonelo, phambi komcimbi ophethwe noma ophumayo. Ngolunye usuku kulokhu kudla, ungadla amagremu ama-500 we-ithanga elibhaka noma elibilisiwe uphuze ama-1.5 amalitha we-kefir ephansi. Inani elibekiwe kufanele lihlukaniswe ngezigaba eziningana. Ukudla kwempukane kwakuphumelela nakakhulu, kunconywa njalo ekuseni ukuphuza 1 tbsp. amanzi.
Yidla ngethanga elihlaza
Imifino emisha igxila ekuzuzeni kakhulu umzimba. Nakuba ithanga lingalahlekelwa izakhiwo eziningi ngisho nangemva kokuphathwa ngukushisa, kungcono ukuyidla ngendlela eluhlaza yokuthola imiphumela engcono kakhulu ekudleni kwethanga. Le nqubo isekelwe kwisimiso se-4x4, okungukuthi, inani elilinganayo lezinsuku zokudla nokuphazanyiswa. Ithanga elimnandi lokunciphisa isisindo lizobe lihlanganisa kakhulu izitsha eziningi. Ungakwazi ukunamathela ekudleni kuze kube izinyanga ezimbili.
Iphunga - zokupheka zokupheka kwesisindo
Uma uqhuba ucwaningo phakathi kwabantu abavamile, yiziphi izitsha ezivela kule mifino ye-orange abazi, iningi lizokhumbula kuphela isobho nophujilo, kodwa empeleni kunezinhlobo eziningi zokupheka. Ekudleni, ungadla izifundo ezihlukahlukene zesibili, isibonelo, ama-ragout, ama-casseroles nama-pancake. Ngaphezu kwalokho, kunezindlela zokupheka ezivela ethangeni lokulahlekelwa isisindo ngenxa yabathandi bamnandi. Lemifino ingabizwa ngokuthi yonke indawo, ngoba ifanele izitsha ezahlukene ngisho neziphuzo.
Smoothies of ithanga for isisindo ukulahlekelwa
Iziphuzo eziyizintandokazi zabantu ababukela ukudla kwabo - i-smoothies. Ungabapheka emifino ehlukene kanye nebanduku. Imenyu yamathanga okwezintambo zokufa kwesisindo zincoma ukuthi zengeze i-smoothies, equkethe i-fibre, esiza ukuhlanza umzimba wemikhiqizo yemethamo. Kumele uqaphele ukulula ukupheka, ngoba kufanele ugaye izithako ku-blender. Kulabo abanesithakazelo sokwenza ithanga lokulahlekelwa isisindo, kutholakala iresiphi ye-smoothies, okufanelekile noma yikuphi ukudla ngisho nokudla.
Izithako:
- ithanga - 420 g;
- ilamula - ucezu olulodwa;
- iziqabunga - izingcezu ezingu-0,5;
- isinamoni - 4 g;
- uju - 10 g.
Ukulungiselela:
- Ukuze uzizwe usetshenziselwa ithanga lokusindiswa kwesisindo, lungiselela i-smoothies, okumele ulungiselele ngaphambilini imifino, uyiqhube kuhhavini noma i-microwave kuze kube yilapho ithambile, ezokwenza kube lula ukugaya.
- Izithelo zihlunga futhi zisika inyama.
- Thumela zonke izithako ku-blender bowl bese ugaya kuze kube bushelelezi.
Isaladi Slimming Slimming
Kunezinhlobo zokupheka eziningi ekubunjweni okukhona kulo mmbila we-orange, futhi konke ngenxa yokunambitheka kwayo yonke indawo. Izitsha ezinjalo zokudla ezivela ethangeni lokunciphisa umzimba zingaphekwa emifinini emibili ephekwe futhi ephekwe, isibonelo, kuyisiphuzo kakhulu esimweni sokubhaka. Ukuze uthuthukise ukunambitheka kwesaladi kunconywa ukuthi ulungiselele ukugqoka okokuqala, okuyinto ezokwenza isidlo sibe mnandi kakhulu. Okuqukethwe kwekhalori kwesidlo esilungile kungaba ngu-55 kcal, okuyinto ekahle yokudla.
Izithako:
- ithanga - 320 g;
- ama-apula - izingcezu ezimbili;
- izaqathe kanye nolamula - 1 pc.;
- uju - 20 g;
- ama-walnuts - 2 tbsp. izinkezo.
Ukulungiselela:
- Cindezela i-juice ngaphandle kwelamula, bese ubhala i-zest kwi-grater. Engeza uju kumusi ukuze uthole i-refueling.
- Ithanga nama-karoti ahlanzekile futhi agaya i-grater enkulu. Gubha kuwo kanye nama-apula, afafazwe ngejamu lemonti, ngakho-ke angabi mnyama.
- Hlanganisa imifino, i-zest, ama-apula, engeza ukugqoka bese ufafaza amantongomane achotshoziwe.
Iphunga isobho lokulahlekelwa isisindo
Ekwindla, imifino ye-orange ingathengwa ezindaweni eziningi, okubaluleke kakhulu, ukhethe izinhlobo ezinhle ezifanele izifundo zokuqala. Ithanga ingasetshenziswa njengesithako esiyinhloko bese ihlanganisa ngokulingana nezinye izitshalo. Kunezindlela zokupheka ezingavamile, isibonelo, ngokufaka izithelo noma iwayini. Izitsha ezinjalo ezivela ithanga lokunciphisa isisindo zingalungiswa ngendlela ejwayelekile, futhi ngenxa yokusetshenziswa kwe-blender, ungenza isobho-puree.
Izithako:
- ithanga - 250 g;
- izaqathe - izingcezu ezimbili;
- anyanisi - ucezu olulodwa;
- imifino - 25 g;
- amanzi - 500ml;
- amafutha - 10 g;
- usawoti, pepper, i-citric acid ne-laurel.
Ukulungiselela:
- Imifino ihlanzekile, igeze futhi ibheke ama-cubes amancane.
- Beka epanini epanini bese ufaka usawoti omncane.
- Lapho amathumba oketshezi, faka ithanga lokubilisa, bese uthola u-anyanisi nama-izaqathi kuze kufike igolide emanzini atshisayo imizuzu embalwa.
- Imifino elungiselelwe ifaka ithanga bese ithumela khona imifino eqoshiwe. Emaminithi ambalwa ngaphambi kokuphela kokupheka, engeza i-laurel, pepper ne-citric acid ukunambitha.