Umsoco ofanele wokwehlisa isisindo

Akekho umuntu ongeke afune ukuba nomuntu ofanele. Futhi kaningi, ukuyifeza, kuyadingeka ukuthi ususe imali engaphezulu kwezicubu ezinamafutha. Vele, ungazihlukumeza ejimini uze uquleke, noma ungahlala njalo kuzo zonke izinhlobo zokudla, uhlele izinsuku zokuzila noma ujwayeze ukudla okuyingxenye.

Kepha wonke umuntu obhekane nenkinga yokukhuluphala ngokweqile uyazi ukuthi kunzima kanjani ukunciphisa amakhilogremu nokuthi abuya ngokushesha kangakanani. Ngenhlanhla, kunendlela elula yokunciphisa isisindo unomphela - lena okuthiwa yondlekile efanele. Ngaphezu kwalokho, kulula ukukuguqula kokubili ukwehlisa isisindo nokulungisa isisindo noma ukusithola uma kunesidingo.

Ingqikithi nezisekelo zokudla okunempilo

Manje yini eyakha umsoco ofanele? Lokhu kungumbono womhlaba wonke osuselwe kunqubo esheshayo yokudla. Ngeke kube khona noma yimaphi ama-taboos noma imikhawulo enzima, kepha kunezinqubo eziningi ezizokusiza uqonde kangcono lolu hlelo lokudla:

1. Isimiso se-thermodynamics. Kungabonakala, lapho igama elivela kwikharikhulamu yesikole ku-physics? Ngokumangazayo, kepha umzimba womuntu nawo uyayilalela le mithetho. Ngakho-ke, ukondleka okufanele kusho ukunamathela ngokuqinile emthethweni: umuntu kufanele athole kuphela lelo nani lamandla elingasetshenziswa.
2. Isimiso sokuhambisana kwamakhemikhali. Yebo, yebo, futhi izifundo zamakhemikhali nazo zazingelona ize. Kulokhu, kufanele kucatshangwe izici zomuntu ngamunye zomzimba ngamunye. Impela, ngemuva kwakho konke, abaningi bahlangabezane nokungabekezelelani ngokomzimba ekudleni okuthile noma ukudla "okunempilo" njengezithelo ezingaphandle noma izithelo namaqanda e-banal. Ekudleni okufanelekile, udinga ukudla kuphela lokho "okuthandayo" umzimba wakho. Ngakho-ke, uma isipinashi ngokungazelelwe ne-broccoli zikwenza ube nesicanucanu, kepha ubhontshisi we-banal uhamba ne-bang ngaphandle kwemiphumela, khona-ke lokhu kudla okunomsoco kakhulu kufanele kukhishwe ekudleni futhi imidumba enjalo egcwele amapolysaccharides kufanele ishiywe.
3. Isimiso sokudla okunomsoco. Noma ngubani owake wadla noma wacabanga ngokudla okunempilo ujwayelene nalesi simiso. Kepha bambalwa abantu abazi ukuthi kusekelwephi. Iqiniso ngukuthi umzimba awukwazi ukudonsa ama-calories angaphezu kwamakhulu amahlanu ngasikhathi. Konke okuvela phezulu "kuzobekwa" endaweni enezinkinga kakhulu emzimbeni wakho. Yingakho ukudla izidlo ezinhlanu kuya kweziyisithupha ngosuku kunempilo kakhulu. Ngaphezu kwalokho, uma umzimba ungahlali ngaphandle kokudla isikhathi eside, ngeke ube nesifiso "sokubekela eceleni okuncane okubekiwe" uma kwenzeka "isikhathi sokulamba".

Imithetho nokudla

Ngakho-ke, sathola izimiso eziyisisekelo zokudla okunempilo. Umbuzo olandelayo ovame ukukhathaza labo abafuna ukunciphisa umzimba: baqale kuphi. Mhlawumbe, into elungile kunazo zonke kungaba ukuya kudokotela wakho uyohlolwa ukuze uthole ukuthi umzimba wakho untula noma yini, nokuthi uthole zonke izinkinga zempilo ezingaba khona. Lokhu kuzokuvumela ukuthi ukhethe ukudla okufaneleka kakhulu kuwe.

Ubuningi nekhwalithi yokudla

Isinyathelo esilandelayo ukulandela imithetho yokudla okufanele, uze ufinyelele isisindo sakho osithandayo:

1. Ukudla nsuku zonke kwekhalori. Ngokudla okunomsoco ofanele wokwehlisa isisindo, ukudla kwekhalori nsuku zonke kufanele kuncishiswe ngamaphesenti ayi-15-20. Kepha akunasimo ungakwehlisi ngaphansi kuka-1500. Ngoba ucwaningo olwenziwe ososayensi lukhombisile ukuthi ukusetshenziswa isikhathi eside kwamandla amancane kuyalimaza umzimba. Lokhu kuyiqiniso ikakhulukazi kwabesifazane, njengoba kugcwele ukuphazamiseka kwamahomoni.
2. Isilinganiso samaprotheni, amafutha nama-carbohydrate. Ukuze umzimba usebenze ngokujwayelekile, ukuphuza amaprotheni namafutha ngama-carbohydrate kuyadingeka. Kepha kuya ngomsebenzi wendlela yokuphila nobungcweti, inani labo lingahluka. Futhi yize isilinganiso se-1 ingxenye yamaprotheni engxenyeni eyodwa yamafutha nezingxenye ezintathu zama-carbohydrate kubhekwa njenge-classic ratio, kungakuhle kakhulu ukubala isilinganiso sakho sokudla. Kunezinto eziningi zokubala ezenziwa online kwi-Intanethi.
3. Amanzi. Ukusebenza komzimba okujwayelekile akunakwenzeka ngaphandle koketshezi olwanele. Futhi kuhle, kufanele kube amanzi etafuleni amaminerali noma ahlanzwe (okungenani ilitha nohhafu ngosuku). Kungcono ukungaphuzi iziphuzo ezinoshukela noma ezine-carbonated noma ukunciphisa ukuphuza kwazo. Zama ukusabalalisa ukugeleza koketshezi ngokulinganayo usuku lonke. Okuwukuphela kokuhlukile ekuseni, okufanele iqalwe ngezingilazi ezimbili noma ezintathu zamanzi. Abanye bengeza ujusi kalamula noju kulo. Kodwa-ke, lokhu kufaneleka kuphela kulabo abangenazo izinkinga ngezilonda ezinamachiza noma i-asidi.

Imodi yokudla

1. Ukudla. Njengoba kushiwo ngenhla, emini akufanele udle kahlanu. Lokhu kuzosheshisa imetabolism yakho futhi kunciphise namathuba okufakwa kwamafutha, kepha zama ukusabalalisa ama-calories ukuze abe aphezulu esidlweni sokuqala nobuncane bokugcina.
2. Izinhlobonhlobo zamamenyu. Ukudla okunomsoco okulungile kusekelwe ekudleni kwazo zonke izinto ezidingekayo zokulandela umkhondo ekudleni. Ngakho-ke, kungakuhle ukuthi ushintshe njalo imikhiqizo esetshenzisiwe nezitsha ezivela kubo. Ungesabi ukuzama. Ngaphezu kwalokho, "ushintsho" olunjalo luzokuvumela ukuthi ujwayele uhlelo olusha lwamandla ngokushesha okukhulu.
3. Izindlela zokupheka. Umsoco ofanele ujabulisa neqiniso lokuthi kuvumela izindlela ezahlukahlukene zokupheka ukudla. Okubaluleke kakhulu, zama ukunciphisa ukudla okuthosiwe. Nikeza okuthandayo ngokubhaka kuhhavini noma nge-steaming. Ngaphezu kwalokho, kunezindlela zokupheka eziningi ezimnandi. Futhi izinongo namasosi ahlukahlukene kuzokwenza ukudla kube mnandi kakhulu (bheka ngaphezulu ngezansi).
4. Ukudla "kuthulwa". Kunzima impela ukuyeka imikhuba yokudla yakudala. Futhi nje kwesinye isikhathi ufuna okunjalo okuyingozi futhi okuphezulu kwekhalori. Lo mgoqo ongokwengqondo uvame ukuba nzima kakhulu ukugqashuka. Ngakho-ke uma ungakwazi, vele uvumele wena ukuthi udle okuthile “okufana” nezikhathi ezimbalwa ngesonto esikhundleni sokudla okukodwa. Kepha zama ukungabi nalokhu kwamukelwa kusihlwa.
5. Lala. Uhlobo aludingeki kuphela ukudla ukudla, kodwa futhi nokulala. Ngoba esimweni sokuncishwa ubuthongo njalo, umzimba uqala ukukhiqiza ama-hormone okucindezela abangela ukukhuluphala okungenampilo.
6. Ezemidlalo. Ukudla okunomsoco akunakwenzeka ngaphandle kokuzivocavoca umzimba. Noma ungenasikhathi noma ithuba lokuvakashela ijimu, bekela eceleni okungenani imizuzu engama-20-30 ngosuku ukuze ufudumale nge-banal, njengamakilasi emfundo yomzimba esikoleni. Lokhu kuzophinda futhi kusize ukusheshisa imetabolism yakho, futhi kuzovumela isikhumba sakho nemisipha yakho ukuthi ihlale ihlazekile yize ilahlekelwe yisisindo.
7. Izinga lokwehlisa isisindo. Ukudla ukudla okufanele kwesisindo akukhona ukudla okucacile. Lokhu kuyivumela ukuthi isetshenziswe ngisho nangomama abahlengikazi. Kodwa-ke, kufanele ucabange ukuthi ukulahlekelwa okungaphezu kwamakhilogremu amabili ngesonto kubhekwa njengokuphilile. Ngakho-ke ngicela ubekezele. Kepha lesi sivinini sizovimbela ukuvela kwemihlwenga yesikhumba enesisindo esikhulu sokuqala.

Yini engadliwa nengadliwa?

Ngakho-ke sifike kokudla ongakudla ngokudla okunomsoco wokwehlisa isisindo. Futhi uzojabula ngalolu hlu. Ngoba kunemibandela embalwa kakhulu enjalo. Ngisho nosawoti ungadliwa, yize kusalulekwa ukuthi wehlise kancane inani lawo noma usebenzise ulwelwe lomhlabathi.

Imifino nezithelo

Ukudla okuningi kuphikisana nezithelo ngenxa ye-fructose equkethe. Ayikho imingcele enjalo ekudleni okufanele. Kepha wena uqobo kufanele uqonde ukuthi lokhu akusho imvume yokudla ngokungalawuleki ubhanana noma amagilebhisi afanayo. Vele uzame ukukwenza njengokudla okuhlukile. Kungcono ukuwadla ngaphambi kwehora leshumi nesithupha. Ngemuva kwalokho i-glucose evelayo iyoba nesikhathi sokudliwa ngokuphelele ngumzimba.

Amantongomane angukudla okunama-kilojoule amaningi, kepha ngasikhathi sinye, awusizo kakhulu. Amantongomane aqukethe i-selenium, agcwele amavithamini nezakhi zomzimba. Ngakho-ke ungazami ukuwadela. Vele ukwenze umthetho wokuthi ungadli ngaphezu kwedlanzana.

Kepha imifino ingadliwa usuku lonke. I-fiber ayiqukethe ithuthukisa ukugaya, futhi lapho iluhlaza noma ibhakwe, igcina inani eliphezulu lezakhamzimba. Vele ungazipheka futhi kwesinye isikhathi uzithose, kepha kuyalulekwa ukuthi ezinye zazo uzidle ziluhlaza okungenani kanye ngosuku.

Ukuphikisana okuningi phakathi kwabalandeli bendlela yokuphila enempilo kubangelwa amazambane. Ikakhulu ngenxa yokuthi inokuqukethwe okunesitashi okuphezulu impela. Kepha lokhu akusho ukuthi akuvunyelwe nakancane ukukudla uma unquma ukunciphisa isisindo. Uma amazambane ephekwe ezikhunjeni zawo, okuqukethwe ikhalori kuphansi impela. Isibonelo, amazambane abhakwe ngaphandle kukawoyela anama-calories angama-60 kuphela.

Imifino ingadliwa ngokuphepha futhi ngaphandle kwemingcele. Khetha okuthile okuthandayo bese wengeza kumasaladi, amasobho, noma umane uhlanganise neyogathi ngezinongo ezimnandi. Kepha imidumba iwumkhiqizo othize ngenxa yokuqukethwe kwawo okuphezulu kwama-polysaccharides. Yibo abavusa ukuqunjelwa. Ngaphezu kwalokho, zimane nje ziyinqolobane yamaprotheni ezitshalo nezinto ezincane ezisebenzisekayo. Ngakho-ke, gxila ekuphenduleni komzimba wakho.

Inyama nenhlanzi

Umsoco ofanele uvumela ukusetshenziswa cishe kwazo zonke izinhlobo zenyama. Okuwukuphela kokuhlukile yizinhlobo ezinamafutha. Yize lapha konke kuncike endleleni yokupheka. Isibonelo, lapho ubhaka ku-rack rack, amafutha amaningi ngokweqile azokhipha, anciphise amakhalori aphelele. Kodwa uma ekuqaleni isisindo esiningi sikhulu kakhulu, khona-ke kungcono ukuzikhawulela ezinhlotsheni ezikhanyayo nezokudla. Isifuba senkukhu, unogwaja, izigwaca noma i-veal zilungile.

Ngokuqondene nokusetshenziswa kwezinhlanzi okunomsoco ofanele, khona-ke kweminye imithombo ungathola imininingwane yokuthi ukunciphisa umzimba kuyadingeka ukushiya izinhlanzi ezinamafutha. Kepha lesi yisitatimende esingalungile ngokuphelele. Ngoba lawa mafutha ayadingeka ekuhlanganisweni kwe-phospholipids, ngaphandle kokusebenza kwengqondo okujwayelekile akunakwenzeka. Ngakho izinhlanzi zingadliwa futhi kufanele zidliwe. Kunconywa ukumane ubilise noma ukubhake, hhayi ukuthosa emafutheni.

Izinhlanzi zasolwandle zibonakaliswa yiqiniso lokuthi amaprotheni aqukethwe kuwo amuncwa umzimba cishe ngama-80%. Ngempela angumkhiqizo wokudla. Kepha lokhu akusebenzi kokudla okulula okuhlukahlukene okwenziwe ngabo.

Okusanhlamvu ne-pasta

Iphalishi ngomunye umkhiqizo odingekayo emzimbeni, ongawugcwalisa ngalokho okuthiwa ama-carbohydrate amade. Ngokungafani "nozakwabo abasheshayo", bathatha isikhathi eside ukugaya nokumunca, okukuvumela ukuthi ungazizwa ulambile. Yingakho i-oatmeal yesidlo sasekuseni ithandwa kakhulu ngabasekeli bendlela yokuphila enempilo.

Ungadla ne-pasta. Futhi ungamangali. Kukhona i-nuance encane lapha. Kumele zenziwe ngokhula lwe-durum. Ngakho-ke, funda ngokucophelela ukwakheka kwiphakeji ngaphambi kokuthenga. I-pasta enjalo, kanye namabele, imithombo yama-carbohydrate amade futhi aqukethe i-fiber. Kungashiwo okufanayo nge-pasta yase-Italy. Uma sikhuluma nge-fettuccini efanayo, khona-ke, phakathi kwezinye izinto, aqukethe amavithamini nezakhi zokulandela eziwusizo.

Ukubhaka namakhekhe

Vele, imikhiqizo kafulawa ikude kakhulu nemikhiqizo ewusizo kakhulu noma edingekayo yomzimba. Ngakho-ke zama ukuzigcina zilinganiselwe. Okufanelekile, kungabi ngaphezu kwesisodwa noma kabili ngesonto. Futhi, ungakhohlwa ukuthi kungakuhle ukuthi udle ukudla okunama-kilojoule amaningi ngaphambi kuka-16.00.

Indaba enamaswidi iyafana nemikhiqizo kafulawa: wonke umuntu uyayithanda, kepha cishe ayikho ewusizo phakathi kwabo. Okuwukuphela kwento ushokoledi omnyama. Zama ukuzikhipha noma ubeke ezinye uju nezithelo ezinoshukela. Ngendlela, kwi-Intanethi namuhla ungathola izindlela eziningi zokupheka "amaswidi" anempilo, ngokwesibonelo, ama-apula abhakiwe noju noma amasaladi wezithelo aneyogathi.

Amafutha

Labo abaqala ukuzibandakanya ekubaleni ikhalori bavame ukuyeka ngokuphelele amafutha emifino ngenxa yokuqukethwe okuphezulu kakhulu kwekhalori. Kepha ungakhohlwa ukuthi ukwenziwa kwamavithamini afana no-A, E noma D akunakwenzeka ngaphandle kwawo. Kodwa-ke, kunama-nuances amaningi lapha. Uma ulwela ukusiza umzimba ngangokunokwenzeka enqubweni yokususa "ukuhlangana" okweqile, bese usebenzisa u-oyela we-polyunsaturated. Lokhu kufaka phakathi uwoyela womnqumo ocindezelwe abandayo, uwoyela we-linseed, u-sesame oil, njll.

Amafutha ezilwane aqukethe i-cholesterol. Kepha ungesabi. Kungumkhiqizo ongenakubuyiselwa lapho amaseli emikhumbi yethu "akhiwa" khona. Kepha ukwakheka "kwamapuleti" okungaziwa kwenzeka ngenxa yokuhamba ngokweqile nangaphansi. Ngakho-ke, akunangqondo ukushiya ngokuphelele amafutha ezilwane, kuyadingeka nje ukulawula ukusetshenziswa kwazo futhi ungakhohlwa ngesidingo sokuvivinya umzimba.

Imikhiqizo yobisi nemifino ebilisiwe

Akufanele ube nobunzima obukhulu lapha. Vele, kungcono ukwala ukhilimu, bese ukhetha ubisi olunamafutha. Okufanayo kuya ngamayogathi, i-kefir kanye ne-cottage shizi. Ukwehla kokuqukethwe kwekhalori, kuba ngcono. Futhi qiniseka ukubheka izinsuku zokuphelelwa yisikhathi. Noma yini abathembisa ukuthi "bazokonga" isikhathi esingaphezu kwamasonto amabili ayithandeki ukuyithenga. Futhi noma kunjalo, ungathathi lutho uma kudlule izinsuku ezingaphezu kwezingu-2-3 selokhu kwakhishwa. Ngokuqondene noshizi, kungumkhiqizo onekhalori eliphezulu kakhulu. Ngakho-ke, kungcono ukwenqaba izinhlobo ezifanayo ezithambile. Zama ukukhetha ushizi wezimvu ongenawo usawoti noma izinhlobo ezinamafutha ezingekho ngaphezu kuka-45%. Akuthandeki ukwenqaba ushizi, ngoba ungumthombo onamandla we-calcium emzimbeni.

Iningi labantu likujwayele kakhulu ukunonga ukudla ngamasoso ahlukene. Futhi kuhle uma kuyi-ketchup nje hhayi imayonnaise. Ngokwemvelo, lokhu akuyona inketho enhle yokudla. Zama ukungasebenzisi okokuvikela kumasoso katamatisi noma lwesinaphi. Ozakwabo abasuselwa kumayonesi kumele balahlwe. Uma lokhu kunzima kakhulu, khona-ke bangashintshwa ngamasoso asekelwe nge-yogurt (ezansi kwendatshana ungathola izindlela zokupheka ezinama-khalori aphansi).

Utshwala

Omunye umkhiqizo odumile ongathandeki uma ufuna ukunciphisa isisindo. Futhi kulokhu, umuntu akumele afake isikhalazo kubantu abaseFrance abancane abangakwazi ukucabanga bedla ngaphandle kwengilazi yewayini. Ngoba esikhaleni esingemva kweSoviet, kuyaqabukela ukuthi noma ubani azilinganisele kuleyo ingilazi eyedume kabi. Futhi, noma imuphi "umnikelo" awuphazamisi kuphela ukuhamba kwamathumbu futhi ugeze amavithamini namaminerali, kepha futhi kuhambisana nemikhosi eminingi noma ukusetshenziswa kokudla okulula kanye namachips.

Izici zokondleka kwesisindo

Ukuqondwa kokondleka okufanele kwesisindo ngeke kuphele uma ungacabangi ngomehluko othile ekulungiseleleni amamenyu wabesilisa nabesifazane. Lokhu akusho ukuthi kuzohluka ngokweqile, kepha noma kunjalo, kufanele kunakwe amanye ama-nuances. Lokhu kwehluka kusekelwe ikakhulu kuzici zomzimba nezamahomoni wabobulili obuhlukile. Ake sisibhekisise lesi simo.

Abesilisa

Mhlawumbe akuyona imfihlo kunoma ngubani ukuthi amadoda anemisipha eminingi, futhi izinqubo ze-metabolic zivame ukushesha. Ngakolunye uhlangothi, lokhu kuhle, ngoba kukuvumela ukuthi ulahle masinyane amakhalori "anqwabelene". Kodwa-ke, futhi ayikho imiphumela emnandi kakhulu. Ngakho-ke, ngokwesibonelo, izicubu ezinamafutha emadodeni zifakwa ikakhulu esiswini esingenhla, okungahamba ngokuhamba kwesikhathi kuholele ekukhulupheni komzimba nasekuhlaselweni yinhliziyo.Ngakho-ke, kubaluleke kakhulu ukuthi amadoda aqaphe isisindo sawo.

Mayelana nokudla okufanele kwabesilisa, kufanelekile ukunaka ngokukhethekile okuqukethwe kwe-fiber namaprotheni ekudleni. Futhi uma kuyinto efiselekayo ukukhulisa inani langaphambili, ngoba iningi labamele isigamu esinamandla akuvamile ukuthanda imifino, kungcono ukuthi ungadli amaprotheni ngenani elingaphezu kuka-1-1.5 amagremu ngekhilogremu ngalinye lesisindo. Okuhlukile ubukhona bomsebenzi omkhulu womzimba. Ngaphandle kwalokho, kunengozi yokulimaza ukusebenza kwezinso kanye / noma nesibindi.

Abesifazane

Inani elikhulu lama-athikili abhaliwe ngezinkinga zokwehlisa isisindo kwabesifazane. Futhi inkinga ejwayelekile kakhulu "ukubuya" okusheshayo kwesisindo esilahlekile ngesikhathi sokudla. Lokhu kungenxa yezici zehomoni zomzimba wesifazane, lapho umkhawulo obukhali wenani lamakhalori asetshenzisiwe uholela ekucindezelekeni. Futhi lokhu, futhi, kuvusa umzimba "ku-stock up" uma kungenzeka kuphindwe lokhu. Inkinga yesibili ejwayelekile ukuphazamiseka kwamahomoni, kuze kufike ekutholeni inzalo ngenxa yamafutha aphansi kakhulu nezinto ezibalulekile ekudleni.

Kungakho ukondleka okufanele kwabesifazane kuyindlela enengqondo kunazo zonke yokwehlisa isisindo. Ngeke kube khona ukucindezeleka okungazelelwe noma ukushoda kwama-micronutrients. Vele, ukwehla kwesisindo, ngeshwa, kuzohamba kancane kunamadoda, zonke ezinye izinto zilingane, kepha ngeke kube khona isikhumba esixakile noma isifiso sokudla okuthile okumnandi.

Futhi ungakhohlwa ukuthi ukudla amafutha kuyadingeka nje, futhi imizamo yokusika ukudla kwekhalori nsuku zonke ngaphansi kwenkulungwane nesigamu kungasiza ukusheshisa inqubo yokwehlisa isisindo, kepha ngeke ingeze noma iyiphi impilo noma ukuqiniswa kwemiphumela etholakele.

Imenyu yesonto

Njengoba kushiwo ngenhla, akukho kudla okuqinile noma imenyu ekudleni okufanele kwesisindo. Ngokuqonda kwakho, ungashintsha okunye ukudla okuthandayo, okutholakalayo noma okudingekayo emzimbeni. Kodwa noma kunjalo, zama ukudla ukudla okunama-kilojoule amaningi kanye nokudla okune-carbohydrate ngesikhathi sokudla okuthathu kokuqala, ushiye iprotheni nengxenye "elula" kusihlwa.

Ukupheka okunempilo

Sizamile ukuthola izindlela zokupheka ezithokozisayo neziphundu ezizokwehlukanisa imenyu yokondleka okufanele yokwehlisa isisindo. Ngendlela, imikhiqizo efakwe kuyo iyashintshana. Okusho ukuthi, ungashintshanisa inyama ngenhlanzi noma isilimo esidliwayo esinamagatsha anamanzi ngezimpande ze-parsley noma i-selera. Okubaluleke kakhulu, ngisho nokudla okunempilo kungaba ukudla okumnandi.

Ukupheka kwesosi

Njengoba kuthenjisiwe, ngezansi kunososo abaningana abasuselwa yogurt abazosiza abathandi bemayonnaise nenyama ebhemayo ukushintshela kalula ekudleni okufanele. Isimo esisodwa ukuthi i-yogurt kufanele ibe yemvelo futhi ibe nama-calories aphansi:

1. Isosi yenyama ebabayo... Uzodinga ingilazi ye-yogurt, i-clove kagalikhi, nengxenye yethisipuni ngayinye ye-curry ne-paprika egayiwe. Ukupheka, udinga ukugaya ugalikhi ngosawoti omncane nezinongo, kancane kancane ungeze iyogathi. I-spoonful nje ye-sauce enjalo izoshintsha ngokuphelele ukunambitheka kwenyama enganyakazi kakhulu, ngisho nje ne-steamed ngaphandle kwezithasiselo.
2. I-sauce elula yamasaladi yemifino... Uzodinga ingilazi yeyogathi, isipuni sesinaphi, nejusi likalamula. Zonke izingxenye kufanele zixutshwe kahle futhi ukugqoka imifino sekulungile. Ngendlela, kuhamba kahle kakhulu nezitsha zezinhlanzi. Inzuzo yayo enkulu ukuthi inokwanela ngokuphelele ngaphandle kasawoti.
3. Isosi "Yehlobo" lenhlanzi eyosiwe noma imifinoe. Kule sauce, hlanganisa iyogathi ne-clove encane kagalikhi nezimpande zesilimo esidliwayo esinamagatsha anamanzi. Ungafaka ingcosana kasawoti.
4. Isosi ebabayo yemifino nenyama. Le nguqulo yesoso nayo ingasetshenziswa njenge-marinade yokubhaka. Kodwa-ke, kuhamba kahle nangemifino. Ukuze wenze lokhu, vele uxube isipuni soju ngo-isipuni seviniga yebhalsamu, izipuni ezimbalwa zesinaphi saseFrance namafutha omnqumo.

Isobho lesiGrikhi elinamatamatisi nama-lentile

Izithako:

• inyama yenkonyana - amagremu angama-300;
• upelepele omnandi - izingcezu ezine;
• isanqante eyodwa;
• anyanisi owodwa;
• isigamu sengilazi yamalenti;
• isipuni se-turmeric;
• 4 utamatisi omkhulu;
• imifino ukunambitha;
• upelepele ukunambitha
• Amafutha e-Olive;
• ilamuna;
• usawoti wolwandle.

Ukulungiselela:

1. Sika i-veal ibe yimichilo emincane bese uyithumela ukupheka.
2. Hlanza ama-lentile bese ufaka kumhluzi we-veal.
3. Sika upelepele nensimbi.
4. Susa isikhumba kutamatisi bese usigcoba ngesihlungo.
5. Gaya izaqathe ku-grater ekhuni.
6. Gaya upelepele.
7. Sakaza u-anyanisi emafutheni omnqumo amancane.
8. Thumela u-anyanisi nemifino esobho.
9. Isizini ngosawoti ne-turmeric.

Isobho kufanele libe likhulu njenge-borscht yase-Ukraine. Khonza ngezingxenye ngokungeza amakhambi aqoshiwe bese ukhipha ujusi kalamula omncane.

Inkukhu pastroma

Izithako:

• ibele elilodwa lenkukhu;
• ubisi olunamafutha amancane;
• usawoti wolwandle;
• isipuni soju lwemvelo;
• i-clove encane kagalikhi;
• izipuni ezimbili zamafutha omnqumo;
• umhlabathi paprika;
• i-nutmeg;
• pepper eshisayo ukunambitha.

Ukulungiselela:

1. Faka yonke intambo esitsheni bese uthela ubisi olunosawoti.
2. Shiya inyama ku-marinade okungenani amahora amane. Kungenziwa ebusuku.
3. Sula isifuba bese usidonsa siqine emahlandla ambalwa ngentambo, unikeze ukwakheka kwe- “sausage”.
4. Spread ngenhlanganisela yoju, ugarlic, izinongo namafutha.
5. Thumela kuhhavini oshisayo okungenani ama-degree angama-250.
6. Vala ukushisa ngemuva kwemizuzu engamashumi amabili.
7. Lindela i-ovini ukuthi ipholile ngokuphelele bese ususa inyama.

Khonza ngezingxenye ngamasaladi amasha emifino.

I-cocktail yasolwandle

Izithako:

• izinhlanzi fillet - 200 amagremu;
• imfanzi ehlutshiwe - amagremu ayi-100;
• isidumbu se-squid esihlutshiwe - amagremu ayi-100;
• izimbaza - amagremu ayi-100;
• Amafutha e-Olive;
• i-clove kagalikhi;
• upelepele omnyama womhlabathi;
• i-basil eyomile;
• ilamuna;
• imifino ukunambitha.

Ukulungiselela:

1. Sika umucu wezinhlanzi ne-squid ube izingcezu.
2. Hlanganisa ijusi lengxenye kalamula, isipuni se-basil yomhlabathi, upelepele omnyama ukunambitha, usawoti kanye namafutha omnqumo amancane.
3. Hlanganisa ukudla kwasolwandle ne-marinade evelayo bese ushiya imizuzu eyi-15-20.
4. Sishisa amafutha omnqumo epanini elinesisindo esisindayo bese uthosa ugarlic oqoshiwe kuwo kuze kutholakale iphunga elicebile likagalikhi.
5. Susa igalikhi epanini.
6. Faka izinhlanzi zasolwandle epanini futhi uzithose, uvuselele ngezikhathi ezithile imizuzu engu-7-10.

Fafaza i-cocktail eqediwe ngamakhambi ukunambitha bese ufafaza ujusi kalamula.

Impendulo nezeluleko

Uma uthatha isinqumo sokufunda ukubuyekezwa kwi-Intanethi mayelana nomthelela wokudla okunomsoco ezinqubweni zokwehlisa isisindo nomzimba wonkana, khona-ke uzomangala ngokuhlangana okuboniswa odokotela nabantu abavamile kule ndaba:

• ukudla okunomsoco akunakho ukuphikisana;
• ingasetshenziswa ngisho nangesikhathi sokuncelisa;
• impilo ejwayelekile iyathuthuka;
• izinkinga zesikhumba, izinwele nezinzipho ziyanyamalala;
• i-cellulite iyancipha;
• akukho mingcele yesikhathi;
• ukuphela kohlelo lokudla okunempilo olungasetshenziswa kuyo yonke impilo ngaphandle kokulimaza impilo;
• ekuqaleni kunzima kakhulu ukuyeka imikhiqizo yempuphu emhlophe bese ugcina amaswidi, kepha ngemuva kwamasonto amabili kuya kwamathathu ukunambitheka okuthandayo kuqala ukuguquka kuye ekudleni okunempilo;
• i-Intanethi imane igcwele hhayi kuphela ukudla okunempilo, kodwa futhi nezitsha ezihlwabusayo ngempela, ngakho-ke ubungozi bokuthi "ukuphuka" kuphansi impela;
• ukudla okufanelekile kufanelekile kuwo wonke umndeni, ngaphandle kwemikhawulo yobudala;
• imisebenzi yezemidlalo ithuthukisa kakhulu umphumela;
• udinga ukubekezela, ngoba ngeke ibe khona imiphumela esheshayo.

Ungadla kanjani ngemuva kokuncipha?

Futhi manje umbuzo obaluleke kakhulu: kufanele kudle isikhathi esingakanani ukudla okufanele kwesisindo? Impendulo uzoyithanda, ngoba ungabambelela kuyo yonke imithetho ngaphandle kwengozi empilweni uze ufinyelele esisindweni osifunayo. Ngemuva kwalokho, kwanele nje ukuthi ungadluli ukungena kwekhalori lansuku zonke. Yingakho kungekho mithetho eqinile yokuphuma ekudleni okufanele. Esikhundleni salokho, kufanele kuthiwe, empeleni, akufanele ushiye .;)

Kepha uma usenquma ukubuyela emikhubeni yakho yakudala yokudla, vele ulandele uhlelo olujwayelekile lwazo zonke izidlo. Lapho ikhalori ephezulu, ufulawa nemikhiqizo yama-confectionery ifakwa ekudleni kancane kancane. Uma le nqubo iqhubeka kancane, imiphumela etholakalayo izorekhodwa kangcono.

Futhi ekugcineni, ngithanda ukuphinda amagama abhalwe ngaphezulu ukuthi umsoco ofanele awukona nje okunye ukudla, kodwa umbono jikelele.

Ngoba akunakwenzeka ukuqala ukwenza ukudla okudlayo kube okunempilo bese ume lapho. Imvamisa, ngemuva kwalokhu, abantu baqala ukudlala imidlalo ngokuzikhandla, futhi ngokomthetho baphumelela ngokwengeziwe. Futhi iphuzu alikho ngisho namakhilogremu alahlekile, kepha iqiniso lokuthi umuntu ophilile ujabulile kakhulu, unamandla futhi unenhloso enkulu.

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