Izakhamuzi zithi kulula ukulahlekelwa isisindo ezinyangeni zasebusika nasebusika kunabanye, ngakho-ke, sebenzisa izinguqulo zokudla ezilandelayo "ekwindla".
5 best yokudla ekwindla
1. Unamandla
Wonke umuntu empilweni unobuthakathaka obuthile, isibonelo, abesifazane abaningi abazama ukunciphisa umzimba, abakwazi ukwenqabela ukudla okulula okuvamile, kungenxa yokuthi ukudla okunjalo kuthuthukiswa.
Ukudla kwasekuseni
Ingilazi ye yogurt yile-fat-fat, ama-gramu angu-50 kunoma yikuphi ushizi onzima, ucezu olukhulu lwamakhabe. Uma ungenalo umthandi wemikhiqizo yobisi obomuncu, ungathatha indawo ye-yogurt ngamanzi ase-actic. Ukwenza lokhu, eklasini yamanzi afudumele, uhlanza izipuni eziyi-1.5 ze-acetic acid, ivuselela ukushiswa kwamafutha.
Ukudla
Isaladi ekhanyayo, ephekwe, isibonelo, kusuka eziqathe, ama-apula, beet, iklabishi. 2 izingcezu ezincane zesinkwa se-rye nge-bran, i-pair of utamatisi amancane, ama-gramu angu-70 we-nyama ephekiweyo abilisiwe, ama-plums amakhulu.
Dinner
120 amagremu wenkomo yenkomo ephansi, ama-gramu angu-50 yanoma yikuphi amakhowe, utamatisi, ama-gramu angu-70 amazambane ahlambulukile kanye nama-apula owodwa aluhlaza.
Utshwala
Ukuze uthole isidlo sakusihlwa, ungaphuza ingilazi yewayini elibomvu elomile, lizoqukatha ukudla kwe-carbohydrate engena egazini bese kunciphise ukugaya kwamaprotheni, okunciphisa ukudla.
Ukuncintisana
Phakathi nosuku, ungadla ukudla okulula okulula uma umuzwa wendlala ukhululekile. Ungakhetha phakathi kokukhethwa okulandelayo: ibhisikidi encane ngaphandle kokhilimu, i-banana, i-bun ne-sausage.
2. Ukudla
Lokhu kudla kunzima kakhulu, futhi kungokwesigaba sokudla okuphakelayo, kungabonwa kungakapheli izinsuku ezingu-4.
Isitsha esiyinhloko phakathi nosuku yilona: nge-blenderizmichit 1 isanqante, ibuye ihlanganise ijusi kusuka ku-lemon ephakathi, isithelo esithandwa kakhulu esinqunyiwe nesipuni soju lukaMeyi. Ngezinsuku ezintathu le blender izokufaka esikhundleni sakho ngesidlo sasekuseni, sekuseni nesikhombisa.
Ngosuku lwesine lokudla, ucezu lwesinkwa kanye namagremu angu-100 amazambane abusiwe avunyelwe kwisidlo esikhulu. Ngosuku lwesihlanu, iya ekudleni kwakho okujwayelekile.
Ngesikhathi sokudla, kunconywa ukuba uphuze ama-juice nemvelo yemvelo.
3. I-Dietary Israel
Isimiso salokhu kudla yilokho okudliwayo akushiyi noma yimiphi imikhiqizo, lapho kunokwanele ukubhala kahle ukudla kwakho kwansuku zonke futhi uhlanganise ngempumelelo imikhiqizo. Amanzi ahlanzekile noma ahlanzekile kuphela angasetshenziswa. Ngaphambi kokuba uqale ukudla kwasekuseni, udinga ukuphuza isipuni samafutha omnqumo. Ngemuva kwalokhu kukhishwa, kudingeka uphuze ingilazi yogurt noma i-kefir.
Ukudla kwasekuseni 1.
Ingxenye encane ye-oatmeal noma i-buckwheat, isaladi elula yemifino eyintandokazi yonyaka, inqwaba yamabele noma ama-peas abilisiwe. Ngemuva kosuku ungangeza 1 iqanda elibilisiwe lekhukhu kuze kube sekuseni. Ngemuva kokudla kwasekuseni, uphuze igayi letiyi elihlaza.
Ukudla kwasekuseni 2.
250 amagremu wezithelo zakho ozithandayo, into eyinhloko ukuthi akuyona into enhle.
Ukudla
Ngesikhathi semini, yenza isaladi yemifino, isibonelo, i-vinaigrette. Isinkwa sesobho esishubile kanye nemifino. Iziqephu ezimbalwa zezinkwa ezimnyama. I-dessert izosebenza njenge-apula ebhakiwe.
Isisindo samasikati
2500-300 amagremu wezithelo ezingenasithelo.
Dinner
Ingilazi yogurt ephansi-fat noma i-kefir, ingxube yamakhiwane, izinsuku, umlimi omuncu, ama-apricot kanye nama-walnuts ahlanganiswe ku-blender - le nhlanganisela iqinisa umsebenzi wamathumbu. Ungayiphuza itiye elingenasiphuzo.
4. Izipho
Lokhu kudla ngeke kusize nje ukulahlekelwa isisindo, kodwa futhi nenhlangano yezempilo.
Ukudla kwasekuseni
"I-autumn isaladi" ye-200 amagremu ama-apula, ama-gramu angu-200 amaqathe kanye nama-gramu angu-40 we-shredded ku-blender horseradish, ushukela omuncu osawoti nosawoti, uthele ukhilimu omuncu nokuxuba.
Phuza konke okungcono ngokuphuza isanqante: izaqathe ezigutshulwa esikhwameni bese zigcwele ingilazi yamanzi abandayo ahlongoziwe futhi ihlala isama amahora amathathu. Ngemva kwalokho, engeza ujusi we-apple noma i-cranberry neshukela elincane.
Ukudla
Sipheka isobho kusuka kwithanga. Sika i-bulb ibe ngamasongo amabili bese siwuthela kuwo wonke amafutha emifino, engeza ingilazi yamanzi, usawoti wokunambitha kanye nengcezu yamathanga. Siyicima cishe esilungile bese siyigcwalisa ngofulawa, okumele kuqala uthosiwe ngamafutha. Sithumela epanini bese sipheka ize ingenalutho.
Inhlanzi nge-pepper. Siphonsa inhlanzi sibe yizicucu, siyihlile ngosawoti. Esikhathini esiphonsheni encane uthele imifino yamafutha, engeza izaqathe, uthathe amasongo, ubeke usawoti bese usakaza inhlanzi. Konke uthele uketshezi oluncane lwe-fat-free ukhilimu omuncu bese ulubeka emaminithini angu-20 kuhhavini. Emva kokuphelelwa yisikhathi phezu kwenhlanzi, usakaze u-anyanisi uthathe amasongo omane bese wengeza ukhilimu omuncu futhi. Sithumela isidlo imizuzu engu-10 kuhhavini. Isidlo esilungisiwe esasihlanjululwe nemvelo.
Isisindo samasikati
Phuza. Ngobisi oluhlelekile, engeza isipuni sejuti ye-beetroot kanye nesilinganiso esifanayo samajoni kalamula.
Silungisa ama-mousse ngama-apula: ku-2 izibuko zamanzi abandayo, nge-tsedroilimon, sipheka amagremu angama-400 we-apula, bese sigawula konke ku-blender, sinezela ama-60gram we-manga, ama-gram angu-80 omuncu wamanzi bese uletha ngamathumba. Ngemuva kokubilisa, ubukhulu buxutshwe kwi-blender kuze kube yizifomu ezimhlophe ze-Foamy Foam. Khonza i-chilled.
Dinner
Iphunga lesophu. Thela amafutha emifino embizeni bese uthela ingxenye yengilazi yerayisi kuwo. I-pre-it kufanele ifakwe futhi ifakwe epanini. Lapho, sifaka ithanga elihlanziwe ngamacube amancane, izipuni ezintathu zamafutha, ingilazi yamanzi kanye nosawoti noshukela omncane. Khonza kashumozhno nge-compote.
5. Ukudla kukaCatherine Zeta-Jones
Umlingisi othandwayo uhlale ehle futhi egcina ifomu lakhe ngenxa yokudla kwesobho.
Ukudla kwasekuseni
I-Lowfat curd, isaladi yemifino, ingilazi ye-yogurt yemvelo, iqanda lezinkukhu, ubilisiwe obunzima, amasobho amaningi abilisiwe kanye nama-gramu angu-70 enhlamvu ekheniwe. Futhi ukudla kwasekuseni ungaphuza itiye ngaphandle ushukela.
Isidlo nesidlo sakusihlwa
Zihlanganisa kuphela izobho. Ungakwazi ukupheka nganoma yisiphi iresiphi, kungenzeka ukusebenzisa ezinye izinketho eziphakanyisiwe.
Isobho se-Cream kusuka kuma-aergergini. Ama-eggplants ahlutshiwe, anqunywe ngamagesi, usawoti futhi ashiye imizuzu engu-20. Siphonsa utamatisi emanzini abilayo, bese sisisusa esikhumbeni bese siyinquma ibe yi-cubes. I-bulb ihlanjululwa futhi inqunywe zibe yizicucu ezincane futhi ethosiwe ngamafutha epanini lokuthosa kuze kube yigolide, ishintshwe epanini futhi yengeze utamatisi nesobho. Kule ngxube, engeza ama-aergergini ahlanzekile, uthele amanzi bese upheka imizuzu engu-20. I-garlic eqoshiwe futhi ixubene nekhilimu. Sifaka konke epanini elilodwa bese sisishaya esimweni esihle.
Lapha izidlo ezinjalo ze-autumn zizokusiza ukuthi ususe ama-antimeters angenasici.