Ukudla okuncane
I-5K 1 29.08.2018 (igcine ukubuyekezwa: 13.03.2019)
Siqhubeka nomjikelezo wokudla okungahambisani nokudla kwesisindo kulabo abafuna indlela "yokudla into enjengale ukunciphisa umzimba". Lolu hlobo lokudla akulula ukubiza ngokuthi lunempilo, noma kunjalo, kulabo abathanda izivivinyo, kufanelekile. Ukudla kwe-avocado kungalahlekelwa ngempumelelo amakhilogremu ayi-1 kuye kwezi-2 ngezinsuku ezi-3. Ingqikithi yayo ukunciphisa ukudla okunama-calories amaningi futhi ifaka phakathi lesi sithelo esinomsoco nesinempilo ekudleni. Inzuzo ye-avocado ukuthi isithelo sokudla (yebo, isithelo), kepha ngasikhathi sinye ukugcwalisa. Kungcono ukwala lokhu kudla kwezingane, intsha kanye nabesifazane abakhulelwe.
Ukudla kwe-avocado kuhlala izinsuku ezi-3 kuphela, kepha udinga ukuphuma kukho kancane kancane.
Izici eziwusizo zesithelo
Ukwatapheya uqukethe okubizwa nge-L-carnitine, into esheshisa imetabolism kanye nokusebenza kwamafutha. Isithelo sinothile ngama-micronutrients, ikakhulukazi - uvithamini E, ovame ukunconywa ukuthi abantu besifazane bagcine ithoni nobuhle, i-potassium - ijwayele ukucindezela nokusebenza kwemisipha yenhliziyo.
Ngaphezu kwezinto eziwusizo, inani eliphakeme lesithelo lilele ekutheni lehlisa izinga le-cholesterol embi futhi livimbele ukwakheka kwamapuleti, kuqinise imithambo yegazi. Ukudla kwe-avocado akuhambisani nokwehla kokusebenza, okuvamile ngemikhawulo yokudla.
Akufanele udle ngaphezu kwamagremu angama-200 ngesidlo ngasinye.
Izimo
Ukuphikisana okuyinhloko ekushintsheni ukudla ukungabekezelelani komuntu siqu kumbungu, ukungezwani nezithelo ezisawolintshi nezinkinga zesisu. Futhi, ukudla akunconywa uma isiguli singaphezu kweminyaka engama-50 ubudala.
Imithetho eyisisekelo yokudla
Ukudla kwe-avocado kuhlala izinsuku ezi-3 ngqo, isithelo uqobo, amaqanda enkukhu abilisiwe, inyama yenkomo noma inhlanzi epholile, ukhukhamba omusha kanye ne-cottage shizi enamafutha amancane kufakiwe ekudleni ngalesi sikhathi. Udinga ukukhipha ngokuphelele ushukela, usawoti (nansi incazelo eningiliziwe yokuthi unganikela kanjani ngosawoti), izinongo. Ungaphuza amanzi, itiye eliluhlaza, ikhofi elimnyama.
Kukhona ukuhlukahluka lapho i-ginger ifakiwe ekudleni kanye ne-avocado. Ithuthukisa ukujikeleza kwegazi futhi ikhiphe amafutha. Ngaphezu kwalokho - ukwenziwa komzimba okujwayelekile, okuvikela umzimba ekutholeni isisindo ngokushesha lapho ubuyela ekudleni kwansuku zonke.
Awukwazi ukuphinda lokhu kudla kwezinsuku ezintathu ngaphezu kwezikhathi ezi-3 ngenyanga.
Ungasikhetha kanjani isithelo?
Khetha i-avocado eqinile kancane, kubalulekile ukuthi ingavuthwa ngokweqile. Izithelo akufanele zifakwe esiqandisini; qiniseka ukuthi zigcinwe ekamelweni lokushisa izinsuku ezimbalwa ngaphambi kokudla.
Imenyu
Ukudla izithelo zokwehlisa isisindo kuzosebenza ikakhulukazi lapho kuhlanganiswa nokuvivinya umzimba. Kubalulekile ukukhumbula ukuthi akufanele ulayishe umzimba ngokushesha ngaphambi kokudla - lokhu kuyiphinda kabili inkanuko yokudla.
Zonke izinsuku ezintathu udinga ukudla okufanayo, ngokuhlukahluka okuthile. Isibonelo, ngosuku lwesibili, inyama yenkomo ingashintshwa inhlanzi.
- Ukudla kwasekuseni: uhhafu wesithelo esihlutshiwe kanye ne-cottage shizi enamafutha aphansi, isigamu sehora kamuva - itiye eliluhlaza noma amanzi.
- Isidlo sasemini: isaladi lekhukhamba, ukwatapheya, u-anyanisi oluhlaza kanye namaqanda abilisiwe. Ungaphuza umhluzi wemifino ngemuva kwemizuzu engama-30. Itiye eliluhlaza elingenashukela lifaneleka njengesiphuzo.
- Isidlo sakusihlwa: inyama yenkomo ebilisiwe, uhhafu wezithelo nge-cottage shizi neqanda elibilisiwe. I-kefir enamafutha aphansi, itiye le-mint livunyelwe.
Qiniseka ukuthi uphuza amanzi amaningi, okungenani amalitha ama-2 ngosuku!
Ukuphuma ekudleni
Ukugcina umphumela wokwehla kwesisindo nokuvimbela ukuzuza kwesisindo, udinga ukulandela le mithetho elandelayo:
- Udinga ukushiya kancane kancane ekudleni, cishe izinsuku eziyi-14. Sandisa okuqukethwe ikhalori lokudla ngama-200 Kcal ngemuva kwezinsuku ezintathu zokuqala, futhi ngemuva kwelinye isonto sikukhulisa ngenani elifanayo. Ngenxa yalokho, kufanele kube yi-1700-2100 Kcal (kuya ngesisindo somzimba).
- Izinsuku ezimbili zokuqala udinga ukudla imifino nezithelo ezintsha, isitshulu semifino sivunyelwe.
- Indlela yokuphuma ihlanganiswe kangcono nokusetshenziswa kwama-multivitamin.
Ukudla ngaphambi kokulala kuyakhishwa. Ukudla kwakusihlwa kufanele okungenani kube amahora amathathu ngaphambi kokulala.
Zonke izidlo kufanele zihlukaniswe ngokulingana ngokuhamba kwesikhathi. Udinga ukudla ngaphandle kokushesha, ukuhlafuna kancane kancane - lokhu kunomthelela ekwazini kangcono ukudla.
