Kunesisindo esikhulu sokusindiswa kwesisindo kanti enye yezinto ezitholakalayo kakhulu ukudla ngeziphuzi. Lokhu akuyona nje ehlwabusayo futhi elula, kodwa futhi iyasiza, ngoba imikhiqizo yokudla iqukethe inani elikhulu lamaminerali namavithamini asebenzayo empilweni.
Ukudla ekudleni kokudla
Hlala ezidlweni ezikhukhulayo kungenzeka ukuthi akusikho konke, ngakho-ke kubalulekile ukuthi inqubo ekhethiwe yokushisa amafutha yayiyondla. Izisindo ezilula zokusindiswa kwesisindo zibe nokuqukethwe okuphansi khalori futhi ngesikhathi esifanayo kunciphisa umuzwa wendlala isikhathi eside. Ngaphezu kwalokho, kunenqwaba yezifundo zokuqala ezivunyelwe ekudleni. Labo abanesithakazelo ukuthi yiziphi izinhlobo zesobho ongadla ngenkathi ulahlekelwa isisindo, ungajabula ukuthi ungakwazi ukuwapheka emifino, inyama enamafutha aphansi, inhlanzi, amakhowe, izilwane zasolwandle kanye nemifino.
Ukudla - isobho se-Bonn sokulahlekelwa isisindo
Isobho elidumile kakhulu lokushisa ngamafutha libizwa ngokuthi "i-Bonn", futhi laziwa ngenxa yezindawo eziyingqayizivele, ngakho-ke isidlo esilungile sekhalori ephansi, sinomthelela wokushisa wamafutha nomoya wokudla. Kufanelana kahle, ngakho-ke ngeke kudingeke uhlupheke indlala ekudleni kwizinsizi. Ukusebenzisa isobho kuphela ngesonto, ungaphonsa ku-4-5 kg.
Izithako:
- i-parsley, i-dill kanye nesilimo esidliwayo esinamagatsha anamanzi - i-1 bunch;
- i-pepper e-green bulgarian - 170 g;
- anyanisi - 450 g;
- utamatisi - 550 g;
- izaqathe - 140 g;
- Iklabishi - 0,5 kg;
- i-garlic - 20 g;
- i-cumin - 1 tbsp. isipuni;
- i-laurel - amaqabunga amabili;
- i-ginger yomhlabathi - 1 ithisipuni;
- imifino encane.
Ukulungiselela:
- Imifino elungiselelwe ifake kahle, futhi usike imifino. On amafutha atshisayo kancane brown anyanisi, ugarlic, i-ginger kanye ne-cumin.
- Bilisa ambalwa amalitha amanzi bese ufaka imifino futhi gazinga epanini. Ukunambitha, faka izinongo. Pheka isobho esisimangaliso sokwehla kwesisindo kuze kube lula ukutshala imifino.
I-Mayo Diet - isobho esishisayo
I-Mayo Clinic inikeze indlela eyingqayizivele yokulahlekelwa isisindo, ongayiphonsela ku-5 kg ngesonto. Izinsipho zokulahlekelwa isisindo, ezishisa amafutha, zakhiwe ngqo kubantu abakhuluphele. Ngaphezu kwezidlo zokuqala, ezinye imikhiqizo ivunyelwe. Imenyu yokudla ayikwazi ukuguqulwa futhi izinsuku ezingekhoyo nazo zivinjelwe. Uma imithetho iphulwa, kuzomele uqale ukudla kuqala.
Izithako:
- ikhanda elincane iklabishi - 1 pc.;
- anyanisi - 540 g;
- utamatisi - 420 g;
- i-pepper eluhlaza - 340 g;
- izimpande zesilimo esidliwayo esinamagatsha anamanzi
- i-cube yemifino yemifino - izingcezu ezimbili;
- usawoti, pepper kanye ne-curry.
Ukulungiselela:
- Utamatisi ahlanganiswe ngamanzi abilayo ukususa ikhasi. Hlanganisa nezinye imifino bese uwafaka emanzini.
- Pheka kuze kube mnandi, kodwa hhayi ngaphansi kwemizuzu engu-10. ngemuva kokubilisa. Engeza izinongo ngaphambi kokukhonza.
Lokhu kudla izobho kuhloswe ngesonto:
- Usuku # 1: izithelo, ngaphandle kwebhanana, itiye noma ikhofi;
- Usuku # 2: hhayi imifino yemifino nemifino;
- Usuku # 3: izithelo nemifino;
- Usuku # 4: izithelo nemifino;
- Usuku # 5: 300-800 g wezinkomo kanye nosamatisi;
- Usuku # 6: yenkomo nemifino;
- Usuku lwama-7 #: ilayisi elibomvu, imifino namajusi.
Ukudla ngesobho se-anyanisi
Isitsha esidumile saseFrance singafakwa ekudleni kwakho ukuze ulahlekelwe isisindo . Ukudla ngesobho se-anyanisi sokusikinyeka kwesisindo kusho ukusetshenziswa kwesitsha sokuqala uma uzizwa ulambile, ngaphandle kokudinga ukukwenza akudingekile. Emsebenzini, thatha isobho ku-thermos. Ungadla isidlo kathathu ngosuku, futhi phakathi kokudla okuyinhloko kuvunyelwe izithelo nemifino.
Izithako:
- Iklabishi - 0,5 kg;
- anyanisi - 540 g;
- utamatisi - 300 g;
- pepper eluhlaza - 320 g;
- isilimo esidliwayo esinamagatsha anamanzi
Ukulungiselela:
- Sika imifino, uwafake epanini bese uthele emanzini ukuze uwahlanganise ngokuphelele.
- Beka emlilweni omkhulu futhi ulethe emathunjini. Ngemuva kweminye iminithi engu-10. pheka ekushiseni okuphansi.
- Ngemizuzu embalwa kuze kube yilapho usulungile, usawoti futhi ufake ezinye izinongo ngentando.
Ukudla ngesobho sesilimo esidliwayo esinamagatsha anamanzi
Zonke izondlo zivuma ukuthi isilimo esidliwayo esinamagatsha anamanzi ngumkhiqizo omuhle oshisayo. I-calorie ephansi, isusa amanzi angaphezu kwamanzi, ihlanza amathumbu futhi isebenza kangcono. Uma kunzima ukudla kuphela isidlo esivezwayo, ukudla okusekelwe yisobho sesilimo esidliwayo esinamagatsha anamanzi kuvumela ukufakwa ekudleni irayisi elibilisiwe, izithelo, imifino kanye namafutha aphansi.
Izithako:
- Izihlahla zemifino yesilonda - i-1 bunch;
- anyanisi - 540 g;
- utamatisi - 280 g;
- I-pepper yesiBulgaria - 320 g;
- iklabishi omhlophe - 0,5 kg.
Ukulungiselela:
- Lungisa imifino bese uyisika nganoma iyiphi indlela.
- Beka epanini ngamanzi, ulethe emathumba, bese ubhala ngomlilo omncane imizuzu engu-10.
Ukudla on isobho iklabishi
Zonke izinhlobo zeklabishi aziwusizo kuphela ezempilo, kodwa zenzelwe isibalo, ngakho-ke ungafaka ngokuphephile izitsha zakho zokudla eziphekwe ngesisekelo sabo. Iklabishi isobho sokulahlekelwa isisindo kuyosiza ukuhlanza umzimba wezinto ezimbi, ukuthuthukisa uhlelo lokugaya nokunikeza ukugcwalisa. Uma kungakapheli isonto kukhona isidlo esethuliwe, khona-ke ungaphonsa ku-5 kg. Akunconywa ukuba ulandele isikhathi eside sokudla kunesikhathi esabiwe.
Izithako:
- anyanisi - 90 g;
- izaqathe - 120 g;
- iklabishi omhlophe - 300-400 g;
- utamatisi - 140 g;
- izimpande zesilimo esidliwayo esinamagatsha anamanzi
- I-pepper yesiBulgaria - 170 g;
- imifino.
Ukulungiselela:
- Imifino elungiselelwe, ugaya, ngemuva kokukhipha ikhasi kusuka utamatisi.
- Bafake epanini bese upheka phezu kokushisa okuphansi kuze kube lula.
Ukudla ngesobho se-oxalic
Enye yezinsalela ezithandwa kakhulu zentwasahlobo, okungesiyo kuphela okumnandi, kodwa futhi iyasiza. Ukudla ngesobho se-sorrel kuthatha izinsuku ezintathu, lapho ungadla kuphela izitsha ezinikezwe ngezansi. Ngaphezu kwalokho, ungaphuza amanzi, itiye kanye nekhofi, kodwa ngaphandle kokushukela. Ngemuva kwesikhathi esibekiwe, kunconywa ukuba ushintshe ekuneni okufanele futhi ufake isobho se-oxalic ekudleni kwakho.
Izithako:
- i-fillet - 250 g;
- izaqathe - 140 g;
- anyanisi - 90 g;
- amazambane - 340 g;
- isilwane - 100 g;
- amaqanda - izingcezu ezimbili;
- i-sorrel - 200 g;
- amafutha yemifino nezinongo.
Ukulungiselela:
- Bilisa izibopho bese uzibeka eceleni. Esikhathini umhluzi, engeza amazambane oqoshiwe kanye namabele.
- Ngamafutha afudumele, gaza u-anyanisi nama-izaqathe kancane bese uwadlulisela esobho. Pheka imizuzu engu-10, ufaka usawoti kanye nopelepele.
- Ekupheleni, faka amaqabunga achotshoziwe we-sorrel bese upheka eminye imizuzu emihlanu.
Ukudla on isobho ithanga
Imifino ye-orange enomzimba wamanzi namnandi iyathandwa kubantu abafuna ukulahlekelwa yizinto zonke. Isobho se-calori ephansi sokusindiswa kwesisindo sizosiza isikhathi esifushane sokulahla ama-kilogram amaningana. Ukudla kungenziwa kuphela kwenkambo yokuqala yokudla, ngakho-ke akunconywa ukuthi uyigcine isikhathi eside kunezinsuku ezintathu. Uma ukudla kwezisobho kuhlanganisa nezinye ukudla okuphansi kwekhalori, khona-ke ungakwazi ukunamathela kuso uma nje ufuna.
Izithako:
- ithanga - 250 g;
- izaqathe - 240 g;
- anyanisi - 90 g;
- imifino, amafutha omifino, usawoti kanye nopelepele.
Ukulungiselela:
- Ikhasi futhi wageza imifino yaba yizicucu ezincane. Phakamisa amanzi, ungeze usawoti omncane, bese upheka ithanga lapho.
- Anyanisi kanye izaqathe kalula gazinga emafutheni. Yengeze emathangeni kanye nemifino eqoshiwe.
- Pheka kuze kube lula, ubeke iziphetho zokuphela ukunambitha.
Ukudla ngesobho semifino
Ukwethula ukudla okunempilo ngaphandle kwemifino kunzima, ngoba yizona zinto eziyinhloko zamavithamini namaminerali. Ngaphezu kwalokho, aqukethe i-fibre, ethuthukisa uhlelo lokugaya. Ukudla ngesobho semifino yokuphuza isisindo kusho ukulahlwa ezinye izitsha. Ungasebenzisa izindlela zokupheka ezahlukene izifundo zokuqala, ngakho-ke inketho yeklasi yilezi ezilandelayo.
Izithako:
- anyanisi - 450 g;
- utamatisi - 280 g;
- isilimo esidliwayo esinamagatsha anamanzi - inqwaba;
- usawoti kanye nomnyama omnyama.
Ukulungiselela:
- Sika imifino ngendlela elula. Beka epanini bese uthela amanzi.
- Yengeza usawoti kanye nopelepele ukunambitha. Ngaphakathi kweminithi elingu-10. ukupheka isobho phezu komlilo omkhulu, bese kuthi, ukunciphisa okungenani bese upheka kuze kube iklabishi ithambile.
Ukudla on isobho pearl
I-croup enjalo yezizathu ezingalindelekile ayithandwayo futhi lokhu kukhululekile okukhulu, ngoba kuyasiza kakhulu. I-Perlovka inomthelela omuhle ohlelweni lokugaya ukudla, futhi ihlanganisa i-amino acid, enesibopho somqondo wokugcoba. Isobho elivuthayo lokushiswa kwesisindo kumele sidliwe izinsuku ezinhlanu. Ngosuku ungadla izingxenye ezintathu zeklasi lokuqala, futhi ngaphambi kokulala uvumelekile ukuphuza i-yogurt ephansi yamafutha. Ukwenza ukudla okunjalo akukwazi ukuba okungaphezu kwesisodwa ngosuku.
Izithako:
- okusanhlamvu - into engu-1;
- ama-champignon - 150 g;
- isiqu sesilimo esidliwayo esinamagatsha anamanzi - ucezu olulodwa;
- izaqathe - 120 g;
- anyanisi - 50 g;
- amafutha omnqumo.
Ukulungiselela:
- I-barley yeParele igcobe ihora, bese uyipheka isigamu sehora emanzini angenalutho.
- On amafutha, kancane gazinga amakhowe oqoshiwe, isilimo esidliwayo esinamagatsha anamanzi, izaqathe kanye anyanisi. Imifino kanye namakhowe afakazela isobho bese upheka elinye isigamu sehora.
Ukudla on isobho inkukhu
Inkukhu yezinkukhu ngaphandle kwesikhumba ingenye yemikhiqizo edlalwa kakhulu, equkethe amaprotheni amaningi awusizo kanye nesilinganiso esincane samanoni. Isobho sezinkukhu zokudla kwesisindo licebile ezintweni eziwusizo futhi akuholeli ekutheni umzimba uphele amandla. Eresiphi ungafaka imifino, kodwa esikhundleni saluwosawoti kungcono ukuthatha isobho soy soy. Ukudla kwezisobho kuklanyelwe izinsuku ezinhlanu futhi ngosuku ungadla izingxenye ezine eziphakathi kwenkambo yokuqala yenkukhu, kodwa ezinye izitsha kufanele zifakwe ngaphandle.
Izithako:
- i-fillet - 350 g;
- izaqathe - 240 g;
- amazambane - 170 g;
- anyanisi - 50 g;
- iklabishi kohlrabi - 300 g;
- utamatisi - 420 g;
- i-parsley, i-dill no-pepper omnyama.
Ukulungiselela:
- Bilisa isifuba, thatha inyama, ubeke imifino ehlutshiwe phakathi komhluzi bese upheka ngawo imizuzu engu-25.
- Ngemuva kwesikhathi, engeza imifino kanye nepelepele bese upheka amanye amaminithi angu-10. Ekugcineni, faka izibopho ezinamathele.
Ukudla ngesobho sezinhlanzi
Abathandi bezinhlanzi bangakwazi ukulahlekelwa isisindo, besebenzisa ukupheka okulula, inkambo ewusizo nokudlayo yokuqala. Ukudla ngesobho esivuthayo kufanele kuphele izinsuku ezingaphezu kwezinhlanu, uma imenyu iyoba nesobho kanye namanzi kuphela. Uma ezinye imikhiqizo zifakiwe, khona-ke leli gama lingadluliselwa emavikini ambalwa. Ungasebenzisa izindlela zokudla ezihlukene zokudla , isibonelo, sinikeza okulandelayo.
Izithako:
- izinhlanzi ezinamafutha - 750 g;
- izaqathe - 240 g;
- anyanisi - 90 g;
- amafutha yemifino.
Ukulungiselela:
- Inhlanzi ihlanzekile, ihlukanise ikhanda bese upheka umhluzi kubo, okumele kuhlungwe.
- Hlanganisa izibopho nge anyanisi oqoshiwe kanye izaqathe. Engeza konke kumhluzi bese upheka amahora angu-4. Ekugcineni, isobho singaphulwa sibe yi-blender.
Imenyu ingenziwa ngokuzimela, isuse imikhiqizo eyingozi futhi igxile esibonelweni esinikezwe:
- ibhulakufesi: iqanda elibilisiwe netiye elihlaza;
- Isiphuzo: 100 g isobho kanye nekhukhamba;
- Kwasemini: 100 g isobho, isaladi ye-Peking iklabishi kanye ne-90 g i-curd 5%;
- dinner: 100 g isobho, ikhukhamba netiyi.