Ukudla kukaDucan - izigaba, amamenyu, izinzuzo, ukulimaza nohlu lokudla okuvumelekile

Wonke umuntu ophucukile uzwile ngokudla kwamaDucan. Abaningi sebevele bakwenza, abanye babone amavidiyo ku-TV noma ku-YouTube. Ukudla kunezigidi zabalandeli kanye nabaphikisi abaningi.

Abanye odokotela bakubeka obala ukulimala kwayo empilweni, kepha umsunguli uthembisa ukulahla okungenabuhlungu amakhilogremu athe xaxa nokulondolozwa komphumela wokuphila. Yikuphi okulungile? Futhi luyini ngempela uhlelo oludume kangaka lokuphakelwa kwamandla?

Ubuhle nobubi bokudla kweDucan, amamenyu esigabeni ngasinye nezindlela zokupheka zezitsha kungatholakala kule ndatshana.

Ingqikithi nezimiso zokudla

Ake siqale ngomlando wemvelaphi yawo. Le ndlela yokudla ibizwa ngegama lonjiniyela wayo, isazi sokudla saseFrance uPierre Ducan. Le ndoda ehloniphekile isivele ingaphezu kwama-70, kepha ibukeka imuhle futhi ihola impilo esebenzayo. Isazi sokudla okunomsoco sithi lokhu kungukuhleleka kohlelo lokudla okwakhiwe.

Phakathi kwabalandeli bakhe kukhona izinkanyezi zomhlaba kanye nosaziwayo, isibonelo, uJennifer Lopez noKate Middleton. UDukan wayedume kakhulu ngencwadi ethi I Can't Lose Weight, eyanyatheliswa ekuqaleni kwawo-2000. Lapho-ke isazi sokudla esingaziwa saqala saphakamisa umhlaba ukuthi udle amaprotheni njengendlela yokwelapha ukukhuluphala. Le ncwadi ibe yisithengisi esithe xaxa futhi ihunyushelwe ezilimini eziningi.

Ukuthola imiphumela emangalisayo ngempela, uDkt. Pierre Ducan wakha izimiso eziningi ezakha isisekelo sokudla:

1. Ukubalwa kwamakhalori futhi okunokhahlo, imingcele yokudla engafanele ayikwazi ukubhekana nokukhuluphala. Ukudla okunomsoco kufanele kuhlelwe ngendlela yokuthi umzimba ungazitholi izinto lapho wakha khona ungqimba lwamafutha, okungukuthi ama-carbohydrate asheshayo namafutha.
2. Akunamkhawulo wokuthi kufanele udle kangaki ngosuku noma kangakanani. Umzimba kufanele uthole ukudla lapho kudingeka.
3. Izinhlobo ezahlukahlukene zamamaphrotheni afaka phakathi imikhiqizo yenyama nemikhiqizo yobisi.
4. Ukuphazamiseka akwamukelekile! Noma kunjalo, kuvunyelwe ukusuka esigabeni esisodwa kuya kwesinye ngaphambili.
5. Impela udinga ukudla okunemicu eqinile ukuze amathumbu asebenze kahle. Awukwazi ukwenza ngaphandle kwe-fiber noma i-bran.
6. Okuqukethwe okuphezulu kwamaprotheni kuholela ekuphelelweni amanzi emzimbeni. Phuza amanzi amaningi usuku lonke!

Ukuvivinya umzimba kukugcina uphilile futhi kusekela imetabolism yakho. Uma ungakwazi noma ungakwazi ukuvakashela ijimu, okokuqala, yeka ikheshi bese uqala ukuhamba. Kancane kancane engeza ama-squats, i-abs, namanye amaqembu emisipha.

Izinzuzo, ukulimala nokuphikisana nokudla kwamaDucan

Izimpi nokuphikisana okuzungeze ukudla kweDucan, kanye nokudla kwepaleo, akunakwenzeka ukuthi kuphele. Kodwa-ke, lokhu kwenza ukuthi ukudla kudume kakhulu futhi kubonakale. Ngokwezibalo, inani labalandeli balo selidlule izigidi ezingama-20. Futhi uDkt Pierre uqobo ugcwele impilo nobusha, obengeza amaphuzu amaningi ekudleni. Kuhlala ukuqhathanisa zonke izinzuzo nezingozi ukwakha umbono wakho.

Zuza

Izinzuzo ezingangabazeki zesistimu yamandla kaDucan zimi kanje:

1. Inani lemikhiqizo kumenyu ezigabeni zokuqala aligcini nganoma yini.
2. Ukudla kwamaphrotheni kudala ukusutha kwesikhathi eside.
3. Imiphumela esheshayo ozoyibona ezinsukwini ezinhlanu zokuqala.
4. Akukho ukulahleka kwesisindo semisipha.
5. Isikhumba, izinzipho nezinwele ezinempilo.
6. Imiphumela yesikhathi eside.
7. Ukufinyelela okulula kwe-inthanethi kulo lonke ulwazi oludingayo.

Ukulimaza

Maye, izifundo zokwelashwa aziqinisekisanga ukusebenza okuphezulu kokudla kweDucan, noma ukuphepha kwayo. Njengoba imibono ngayo yehluke kakhulu, sizomane sisho amaqiniso nezitatimende eziningi eziqinisekiswe ngokwesayensi yizinkanyiso zemithi yomhlaba.

Udokotela odumile waseFrance uLuis Aronier ukholelwa ukuthi amaprotheni amaningi ngokweqile ekudleni ayingozi ezinsweni. Ngaphezu kwalokho, uthi lokhu kuholela ekuguqulweni kwezifo emzimbeni. Ulinganisa ubungozi kusuka ekudleni kweDucan nobungozi bokubhema okuhlelekile.

Ucwaningo olwenziwe izazi zokudla kwaseMelika lukhombisile ukuthi izigaba zokuqala zokudla kweDucan zingaba yingozi empilweni. Bakuqaphela njengokudla okonakalisa kakhulu emhlabeni.

Imiphumela yelinye iqembu labacwaningi nayo iyadumaza. Ukudla kweDucan kubekwe endaweni yama-24 yokwehlisa isisindo phakathi kokunye ukudla okungama-25. Ngaphezu kwalokho, ososayensi baphawula ukuwohloka kokusebenza kwezinso nezinhlelo zenhliziyo eqenjini lezifundo.

UDkt Pierre Dukan uqobo uphikise kaningi ukuthi lokhu kudla kuhloselwe abantu abanezinkinga ezinkulu zokukhuluphala ngokweqile. Futhi ukuthi ukugcina isisindo esifanayo, imithi noma ukuzila ukudla kuzobalimaza kakhulu kunemenyu yamaprotheni.

Izimo

Kunokuphikisana nezimo eziningi lapho ukusetshenziswa kokudla kukaDkt. Pierre Ducan kunganconyiwe ngokweqile.

Lokhu kufaka phakathi:

• ukukhulelwa nokuncelisa ibele;
• isifo sikashukela sanoma yiluphi uhlobo;
• izifo nokuphazamiseka emsebenzini wezinso;
• izifo zenhliziyo;
• ukuphazamiseka emsebenzini ipheshana emathunjini.

Izigaba zokudla kweDucan

Abaningi, lapho behlangana okokuqala neDucan Diet, balahlekile kancane kumagama angaqondakali. Ngabe "ukuhlasela" kuhlobene ngani nakho, futhi ngubani okufanele umhlasele?

Imfihlo ilula. Ukuthola imiphumela nokuyigcina, kuzodingeka udlule ezigabeni eziningana noma, njengoba zibizwa kanjalo, izigaba:

• Ukuhlasela.
• Ukushintshana.
• Ukubopha.
• Ukusimamisa.

Kusenani lamakhilogremu ofuna ukuwalahleka, futhi nobude besigaba ngasinye buzoncika, esizobheka ngokuningiliziwe ngezansi. Futhi manje usungabala isikhathi sokudla kwe-Ducan ngokwakho usebenzisa ithebula elilandelayo.

Isikhathi sesigaba sokuzinza asifakiwe etafuleni, ngoba sisebenza njengomhlahlandlela wokudla okunempilo kanye nendlela yokuphila.

Isigaba sokuhlasela

Esigabeni sokuhlaselwa kokudla kweDucan, kuvunyelwe kuphela ukudla kwamaprotheni... Ukudla okunomsoco kwamaphrotheni isikhathi eside kuyingozi empilweni. Ngiyajabula ukuthi lesi yisigaba esifushane kakhulu ekudleni konke.

Kunezincomo eziningi ezivela kuPierre Ducan uqobo okufanele zilandelwe kulesi sigaba:

1. Okokuqala, hlola isisindo osidingayo ukuze wehlise ngokuqonda. Ukuze wenze lokhu, iya kuwebhusayithi esemthethweni yokudla bese ufaka idatha yakho ngendlela ekhethekile yokubala. Uzothola impendulo ngendlela ye-imeyili enalo lonke ulwazi oludingekayo nezincomo.
2. Ungaseluli lesi sigaba izinsuku ezingaphezu kwezingu-3-6. Njengesinqumo sokugcina, nyusa isigaba esilandelayo ngohafu nohafu kube kabili, ngoba phakathi naso uzokwehlisa isisindo, yize kungenjalo.
3. Phuza uketshezi oluningi.
4. Yidla okungenani izipuni ezimbili ze-fiber noma i-bran usuku lonke ukugwema ukuphazamisa umgudu wakho wokugaya ukudla. Lokhu kungenziwa esiswini esingenalutho nangaphambi kokudla.
5. Thatha izakhiwo zamavithamini nezamaminerali.
6. Gada inhlalakahle yakho. Uma izinto ziba zimbi impela, yeka ukudla kwakho bese ubona udokotela wakho.

Imikhiqizo evunyelwe

Kungabonakala sengathi kungaba lula kunokukhetha imikhiqizo enokuqukethwe kwamaprotheni kuphela. Kodwa kunama-nuances amaningi lapha, ngoba okunye ukudla kuqukethe amafutha amaningi noma isitashi.

Funda ngokucophelela uhlu olulandelayo lwemikhiqizo evunyelwe phakathi nesigaba sokuhlaselwa:

• Inyama "ebomvu": inyama yenkomo, inyama yenkomo, iwundlu, inyama yengulube engenamafutha, i-ham epholile, i-offal;
• inyama yenkukhu: inkukhu, ikalikuni, izigwaca;
• amaqanda, kodwa hhayi ngaphezu kwezikhupha ezimbili ngosuku;
• unogwaja, nutria, umdlalo;
• inhlanzi nokudla kwasolwandle: izinhlanzi ezimhlophe, izinhlanzi ezibomvu, i-squid, imfanzi, nokunye ukudla kwasolwandle;
• ubisi olunamafutha, imikhiqizo yobisi omuncu engenamafutha, ushizi we-tofu;
• Inyama yesoya;
• zama ukunciphisa inani likasawoti ngangokunokwenzeka;
• noma iziphi izinongo, izivini, amakhambi owomile, lwesinaphi;
• izinto ezinoshukela, i-gelatin, i-powder yokubhaka;
• u-anyanisi owodwa njengesengezo kumasobho;
• ijusi kalamula kanye ne-zest yama-marinade nanjengesinongo sezitsha.

Ukusetshenziswa kokusanhlamvu, imifino kanye namafutha kulesi sigaba kuphikisiwe ngokweqile. Zama ukupheka, ubilise noma ubhake zonke izitsha. Njengesinqumo sokugcina, gazinga esikhwameni esomile. Uzothola inketho yemenyu izinsuku ezinhlanu ku-Attack ekugcineni kwendatshana.

Impendulo ngemiphumela esigabeni sokuqala sokuhlaselwa kweDucan:

Ukushintshwa kwesigaba

Isigaba sesibili sokudla kweDucan sibizwa ngokuthi i-Alternation. Kusuka egameni kuyacaca ukuthi ukudla kwakhiwe ngendlela yokuthi ngolunye usuku kuhlala amaprotheni ngokuphelele, njengase-Attack, bese okulandelayo kuvumela ukwengezwa kwemifino nemifino engeyona eyisitashi. Kukholakala ukuthi ubude bayo kufanele bube yisikhathi sokuqala. Kodwa-ke, unelungelo lokulunweba ngokubona kwakho, uze ulahlekelwe inani elilindelekile lamakhilogremu.

Bheka le mithetho elandelayo yesigaba sokushintshana:

1. Khulisa i-fiber yakho noma i-bran intake ibe yizipuni ezimbili nengxenye.
2. Ungakhohlwa ukuphuza amanzi namavithamini.
3. Yethula ukudla okunefayibha eningi ekudleni kwakho.
4. Olunye usuku lwamaphrotheni nosuku olulodwa oluxubekile uze ufinyelele isisindo sakho osifunayo.
5. Usawoti usavinjelwe.
6. Hamba ngaphezulu.

Uma ulandela le mithetho nemenyu (bheka ngezansi), uzolahlekelwa yikhilogremu ngesonto ngaphezu kwesisindo esivele silahlekile.

Imikhiqizo evunyelwe

Ngesikhathi sesigaba sokushintshana, yonke imikhiqizo evunyelwe ukuhlaselwa ivunyelwe.

Ngaphezu, uthola uhlu olwengeziwe:

• isinkwa sikakolweni sonke;
• ubhontshisi oluhlaza kanye ne-asparagus;
• ulethisi, ilike;
• amakhowe;
• imifino: ukhukhamba, utamatisi, izitshalo zamaqanda, upelepele wensimbi, i-zucchini, izaqathe, ithanga, ama-beet, isilimo esidliwayo esinamagatsha anamanzi, isithombo, isithombo, ukwatapheya;
• iklabishi (iklabishi elimhlophe, ukholifulawa, Beijing, i-broccoli);
• ulethisi, isipinashi, zonke izinhlobo zemifino;
• i-chicory;
• isobho;
• iwayini hhayi ngaphezulu kwama-50 g ngosuku (imvamisa ama-marinade nososo);
• ukhokho ongenamafutha;
• ukhilimu onamafutha amancane;
• amafutha omnqumo ocindezelwe abandayo angadluli isipuni ngosuku;
• izinhlobo ezinamafutha aphansi ezinoshizi onzima ezingaphezu kwesisodwa ngosuku futhi ezingekho ngaphezu kuka-40 g.

Ukudla okwenqatshelwe

Kepha gwema lokhu kudla okulandelayo:

• uphizi, ubhontshisi, udali, ubhontshisi;
• amantongomane;
• iminqumo neminqumo;
• ukolweni;
• amazambane.

Isigaba sokubopha

Isigaba "esijabulisa kakhulu" sokudla kweDucan isigaba sokulungiselela. Kuvunyelwe ukwethula kancane kancane i-pasta elukhuni kwimenyu. Yenza lokhu ngokunakekela futhi ugcine engqondweni ukudla kwakho kwansuku zonke kwekhalori. Ngaphezu kwalokho, usazoqhubeka nokwehlisa isisindo, kepha sekuzoba cishe ngama-200-500 amagremu ngesonto. Ngesisindo esikhulu sokuqala, ukuthambekela kwekhilogremu elilodwa kungaqhubeka. Kodwa-ke, umsebenzi walesi sigaba akukhona ukwehlisa isisindo, kepha ukuhlanganisa umphumela otholakele.

Qiniseka ukuthi ulandela izincomo ezivela kuDkt. Ducan:

1. Manje udinga ukudla okungenani izipuni ezintathu ze-fiber noma i-bran ngosuku.
2. Siyaqhubeka nokuphuza amanzi namavithamini.
3. Ungaxegisa ukulawula kwakho usawoti nokuthi uzizwa kanjani.
4. Khulisa umsebenzi wakho womzimba.
5. Cwilisa usuku olugcwele lwamaprotheni kanye ngesonto, njengase-Attack. NgoLwesine kubhekwa njengokujwayelekile. Kepha lokhu kungokubona kwakho.
6. Kuvunyelwe ukushintsha isidlo esisodwa kabili ngeviki sibe yiholide elincane futhi uzenzele okumnandi.
7. Zama ukuqhubeka nokudla ukudla okubilisiwe, okubhakiwe noma okuphekiwe.

Imikhiqizo evunyelwe

Nalu uhlu lwemikhiqizo engangena kwimenyu yakho esigabeni se-Pinning:

• amathisipuni amathathu oju ngosuku;
• i-oatmeal ngaphandle kwe-glaze;
• izithelo zonyaka namajikijolo;
• uphizi, ubhontshisi, udali, ubhontshisi;
• amantongomane;
• iminqumo neminqumo;
• ukolweni;
• i-durum kakolweni i-pasta;
• zonke izinhlobo zelayisi;
• okusanhlamvu kwe-buckwheat;
• izingcezu ezimbalwa zesinkwa esisobala.

Imikhiqizo engavunyelwe

Futhi ungakhohlwa ukuthi lokhu kudla okulandelayo kusavinjelwe:

• i-pasta kakolweni othambile;
• ama-confectionery, izimpahla ezibhakiwe, amaswidi;
• ezinye izithelo: amagilebhisi, ubhanana, amakhiwane.

Isigaba sokuzinzisa

Ukusimamisa, ngokusho kukaMnu. Ducan, mhlawumbe isigaba esibaluleke kakhulu sokudla. Eqinisweni, akusona ngisho nesigaba esisodwa, kodwa indlela yokuphila. Ukuhambisana nemithetho yesigaba sesine ngeke nje kusindise okhalweni ekubuyiseni amakhilogremu alahlekile, kepha futhi kuzobuyisela ngokuphelele imetabolism. Singakanani isikhathi osinikezela emithethweni yokuQinisa, kakhulu futhi uzohlala uthandeka, uzacile futhi unempilo.

Ake sifunde imithetho yesigaba sesine:

1. Qhubeka nokulandela umgomo wokuphakelwa okuyingxenye.
2. Vumela ukwenza "amaholide esisu" amancane futhi udle noma yini oyifunayo. Kepha makube yisidlo esisodwa kuphela emini futhi kungabi ngaphezu kokuphindwe kabili ngesonto.
3. Landela umthetho "wamaprotheni" kanye ngesonto. Lolu suku kufanele luqukethe kuphela lezozitsha ezingadliwa e-Attack
4. Phuza okungenani amalitha amabili amanzi ngosuku, uwahambise ngokulinganayo usuku lonke.
5. Thatha okungenani izipuni ezimbili ze-fiber usuku ngalunye ukuze kugayeke kahle.
6. Hambisa futhi uhambe ngaphezulu. Qala ukugijima noma ujoyine ijimu.
7. Zama ukunciphisa ukuphuza kwakho utshwala ne-nicotine. Okuhlukile ingilazi yewayini elomile ngesikhathi sedina noma isidlo sasemini semikhosi.

Imenyu yansuku zonke yazo zonke izigaba zokudla kweDucan

Ngezansi kunamatafula anemenyu eyisampula yesigaba ngasinye sokudla kwe-Ducan. Ungesabi ukushintsha noma ukuhlela kabusha okuthile njengoba ufisa - zonke izitsha ziyashintshana.

Ayikho imenyu yokuQinisa, ngoba lesi sigaba sisho ukwethulwa kwemikhiqizo efanayo ye-carbohydrate ekudleni njengasesigabeni seFixation, kuphela ngobuningi obukhulu.

Sicela wazi ukuthi ingilazi yejusi noma i-kefir kubhekwa njengokudla. Uphuza amanzi ngokwakho emini. Okuncane kakhulu kokuhamba phambili njalo ngehora.

Imenyu ekuhlaselweni izinsuku ezinhlanu

Ukuhlaselwa yisikhathi esinzima kakhulu futhi esingaphephile emzimbeni. UPierre Dukan uqobo akakhuthazi ubude bezinsuku ezingaphezu kwezinhlanu. Uma ngasizathu simbe ubona sengathi ngeke ukwazi ukubamba usuku oluhleliwe, ngakho-ke ungagijimeli ukuwohloka, vele uye esigabeni esilandelayo. Ngale ndlela uzolahlekelwa ngaphansi kwesisindo esihleliwe, kepha imizamo ngeke ibe yize.

Imenyu yezinsuku ezi-5 esigabeni sokuhlaselwa kokudla kweDucan:

Ungalanda futhi uphrinte itafula ngemenyu yesigaba sokuhlaselwa ngokulandela isixhumanisi.

Imenyu ngokushintshana izinsuku eziyisithupha

Ngemuva kwesigaba esiqeda amandla sokuhlasela, lapho ungadla kuphela amaprotheni, ekugcineni uthola ithuba lokwethula imifino nemifino ekudleni kwakho. Qaphela ikakhulukazi njengoba amazambane, okusanhlamvu, ummbila, ubhanana, izithelo ezinoshukela kakhulu kanye namajikijolo kusenqatshelwe (amagilebhisi, ama-cherry, amakhiwane, izithelo ezomisiwe) Futhi, qaphela lapho usebenzisa ama-beet.

Imenyu yezinsuku eziyi-6 esigabeni sokushintshana ngokuya ngokudla kweDucan:

Ungalanda futhi uphrinte itafula ngemenyu yezinsuku eziyi-6 esigabeni se-Alternation ngokulandela isixhumanisi.

Imenyu eDokodo izinsuku eziyisikhombisa

Ukuzibamba kuyisigaba esithandwa kakhulu kuwo wonke umuntu ekudleni kweDucan, njengoba ungadla cishe noma yikuphi ukudla. Ukubalwa kwekhalori nokugcina imenyu yamaprotheni njalo ngosuku lwesikhombisa kusala kunemikhawulo (ungasebenzisa noma iyiphi imenyu etafuleni "ukuhlasela"). Futhi-ke, lapho upheka, kungakuhle ukuthi ungasebenzisi ukuthosa amafutha. Okusele kungokubona kwakho.

Imenyu yezinsuku eziyi-7 esigabeni sokuhlanganiswa kokudla kweDucan:

Ungalanda futhi uphrinte itafula ngemenyu yezinsuku eziyi-7 kusigaba se-Pinning ngokulandela isixhumanisi.

Ukupheka kwamaDukan

Sikulethela ukunakwa kwakho izindlela ezimbalwa. Iningi lazo lisemhlabeni wonke futhi lilungele cishe zonke izigaba zokudla kweDucan.

Inombolo yokupheka 1: okroshka

Izithako:

• i-kefir engenamafutha ngaphandle kokunambitheka noma i-ayran;
• inkukhu noma i-turkey fillet;
• amaqanda ezigwaca;
• imifino ukunambitha;
• ukwatapheya;
• usawoti;
• upelepele.

Ukulungiselela:

Bilisa inyama. Bilisa amaqanda uwahlube. Sika amaqanda, inyama kanye nokwatapheya ube yizigaxa ezincane. Geza usike amakhambi. Hlanganisa zonke izithako uthele. Isizini ngosawoti kanye nopelepele. Gcwalisa nge-kefir noma i-ayran.

Ngenxa yalokho, uzothola isidlo esihlwabusayo nesinenhliziyo enhle, esilungele hhayi kuphela ehlobo elishisayo, kodwa futhi "nokuhlasela".

Inombolo yokupheka yesi-2: isobho lokudla kwasolwandle

Izithako:

• intambo yanoma iyiphi inhlanzi engenamzimba;
• uhhafu ka-anyanisi;
• idlanzana lezimfanzi elihlutshiwe;
• usawoti;
• Ihlamvu le-bay;
• amakhambi amasha ukunambitha;
• uphizi we-allspice.

Ukulungiselela:

Faka inhlanzi, uhhafu ka-anyanisi nezinongo epanini. Mboza ngamanzi bese uletha ngamathumba. Nciphisa ukushisa bese ubila imizuzu engaba yishumi. Vala ukushisa, susa inhlanzi nomhluzi onzima. Hlukanisa izinhlanzi emathanjeni nase-fiber. Hlanganisa izinhlanzi, umhluzi, imfanzi bese uletha ngamathumba. Faka imifino eqoshiwe bese upheka imizuzu engu-1-2.

Lesi sobho silungele isigaba sokuhlasela. Kodwa-ke, ngokungeza ubhontshisi oluhlaza nopelepele wensimbi, ungayifaka ngokuphepha kwezinye izigaba.

Inombolo yokupheka 3: i-cottage cheese casserole

Izithako:

• iphakethe le-cottage shizi elinamafutha aphansi;
• amaqanda ama-4 amhlophe;
• 2 izikhupha;
• amakota amathathu ama-kefir angenamafutha ngaphandle kokunambitheka;
• uhhafu wendebe ye-oat bran;
• i-sweetener ukunambitha;
• vanillin.

Ukulungiselela:

Hlanganisa zonke izithako bese ushaya ngomxube kuze kube bushelelezi. Beka konke esitsheni esigcwele iphepha esakhiwe ngesikhumba bese ubeka kuhhavini osushise ngaphambi kwamazinga angama-180. Bhaka imizuzu engama-40-50.

Uma uthatha isinqumo sokusebenzisa lesi sidlo ekuhlaselweni, bese ushintsha izikhupha ufake abamhlophe abengeziwe.

Inombolo yokupheka 4: isaladi lobhontshisi oluhlaza nezinhlanzi

Izithako:

• idlanzana lobhontshisi oluhlaza;
• upelepele wensimbi ophuzi;
• Utamatisi osayizi abamaphakathi abangu-2-3;
• ulethisi noma iklabishi lamaShayina;
• ama-sardine, asemathinini ngejusi yawo, ngaphandle kwamafutha;
• Amaqanda ama-quail ama-2-3;
• i-kefir engenamafutha ngaphandle kokunambitheka;
• isipuni seviniga ebhalsamu.

Ukulungiselela:

Bilisa amaqanda, ucwecwe bese usika ama-wedge. Bilisa ubhontshisi emanzini anosawoti cishe imizuzu engu-5-6. Ulethisi wezinyembezi noma amaqabunga eklabishi amaShayina bese uqothula imifino ngokungahleliwe. Khama inhlanzi bese uyifaka ngemfoloko ukususa amathambo. Hlanganisa i-kefir neviniga ebhalsamu, usawoti bese ufaka amakhambi amasha ukunambitha. Hlanganisa zonke izithako esitsheni sesaladi ugovuze.

Iresiphi ingasetshenziswa kuzo zonke izigaba zokudla. It is best served chilled.

Inombolo yokupheka yesi-5: i-ratatouille yakudala

Izithako:

• u-anyanini;
• isitshalo seqanda esiphakathi;
• i-zucchini ephakathi nendawo;
• pepper enkulu yensimbi;
• Utamatisi ophakathi kwama-2-3;
• ugaliki;
• Amakhambi we-Provencal;
• Amafutha e-Olive;
• ijusi kalamula;
• usawoti;
• upelepele obomvu omhlabathi.

Ukulungiselela:

Geza imifino. Sika u-anyanisi ube amasongo ayizingxenye, isitshalo seqanda, i-courgette nopelepele ube ama-cubes. Hlanza utamatisi bese usika ama-wedge. Sakaza u-anyanisi ngesipuni samafutha omnqumo. Faka yonke imifino epanini bese ubila phezu komlilo omncane imizuzu eyi-10-15. Dlulisa ugarlic ngokucindezela. Faka ugalikhi ochotshoziwe, izinongo, amakhambi nosawoti emifinini, uhlanganise kahle bese ubamba eminye imizuzu emi-3-5. Vala ukushisa bese uconsa ijusi kalamula phezu kwesitsha.

Lesi sidlo silungele ikakhulukazi “ukushintshana” “nokulungisa”. Ungakwazi ukupheka kubhayela okabili. Ukuze wenze lokhu, udinga ukubeka yonke imifino bese usetha i-timer imizuzu engama-30.

IDucan Diet inezinzuzo nezingozi eziningi, njenganoma ikuphi okunye ukudla okusekelwe emaprotheni. Uma ulandela imiyalo yokuqala evela kumdali futhi ungameli ukuhlaselwa izinsuku ezingaphezu kwezingu-3-5, uzokwehlisa umonakalo ongaba khona emzimbeni ube ubuncane.

Futhi ungakhohlwa ukulalela umzimba wakho: ukuzizwa ungaphathekile kahle kuyisiginali engenakuphikwa yokuphazamisa ukudla!

Bukela ividiyo: Traveling to Chiang Rai เมองเชยงราย, Northern Thailand (Novemba 2024).