Imikhiqizo yokudla

Kudla ... Bathuthukile kakhulu kangangokuthi ikhanda liyazungeza ... Khona-ke kungani ukudla njalo ngonyaka nokuningi, futhi inani labantu abanesisindo esinqunyiwe alinciphisi? Kungabonakala kungavamile, yebo? Eqinisweni, lokhu kuyinto evamile, ngoba ukudla kunomkhawulo, futhi umzimba wethu ukwesaba lokhu futhi ugcina ama-calories angaphezu kwamandla. Ukudla akunciphisi amafutha, kuncishisa inani lokushisa ngokweqile. Kodwa kukhona indlela yokuphuma - udinga ukushintsha indlela yakho yokudla. Gwema ukudla okuthosiwe, ukudla okusheshayo, ukudla okulula nokudla okusemathinini, zama ukunciphisa ukusetshenziswa kasawoti futhi ushiye ushukela. Kodwa-ke, kunoma yikuphi, akwanele ukuthi ulahle imikhiqizo eyingozi ekulahlekeni kwesisindo, kubalulekile ukwazi ukuthi yikuphi ukudla okunciphisa isisindo futhi kukusize ugcine ifomu. Emikhiqizweni yokudla, amakholori ambalwa, anciphisa izinga le-cholesterol egazini futhi athuthukise umzimba, futhi ekulweni nesisindo esiningi - yilokho okudingayo.


Ungathengi ukuxuba! Akudingekile ukuba uhlale ku-Hananas oyedwa kuphela ngenxa yokuthi zicebile ku-bromelain, ezishisa amafutha. Khumbula ukuthi ukudla kwakho kufanele kube nokulinganisela futhi okuhlukahlukene. Kunemikhiqizo eminingi ezokusiza ukuba ulahlekelwe isisindo, ngakho-ke ungazakhela kalula ukudla okunempilo.

Imifino

Imifino inamakholori ambalwa kakhulu futhi amaningi amavithamini, i-cellulose nezinye izinto eziwusizo ezisebenzayo ezibhekana kahle nendlala futhi zinakekelwa kahle ngomsebenzi omuhle wepheshana lamathumbu. Yonke imifino iyasiza, akukho okunye okuhlukile. Kodwa-ke, kufanele kushiwo ukuthi ezinye zazo zinemiphumela ekhethekile yokushisa amafutha. Lezi zitshalo zifaka isoso se-asparagusi, isipinashi, isaladi iklabishi, ama-artichokes, i-watercress, namaqabunga e-dandelion nama-dandelions. Bangakwazi ukususa i-slag nokuthuthukisa umsebenzi we-tinemaker. Futhi imikhiqizo yokudla yi-zucchini, ithanga le-yogurtsy. Iklabishi ngokuvamile ithatha indawo yokuqala, ngoba kuzo zonke izinhlobo zayo iqukethe amakholori ambalwa. Ungahlala udla ama-kumash, izaqathe, i-peas, isithombo kanye ne-beet. Ukuze ukwazi ukugaya lezi zitshalo umzimba udinga amandla amaningi, futhi uma udla amandla, ulahlekelwa isisindo.

Izithelo

Ezitsheni, eziningi amavithamini, ushukela wemvelo nezithelo izithelo. I-Citrus iqukethe ama-acids e-organic kanye namafutha abalulekile, asusa ama-slag futhi akhuthaze ukugaya. Ngaphezu kwalokho, i-pomelo, ama-oranges, ama-tangerines kanye nama-grapefruit aqinisa ngokuqinile ukuzivikela komzimba, anciphise izinga le-cholesterol futhi asuse i-toxins. Lokhu kunciphisa ukudla. Ama-apula amathoyizi adumile ngokuqukethwe kwawo kwe-pectin, eyanelisa futhi elambile, futhi anciphisa ukudla. Isiphayinaphu ngokuvamile i-super-fruit slimming. Ikakhulukazi izinto ezivuthayo ezicebile zicebile emqoka yalesi sithelo esingavamile. Lokhu akusebenzi ekudleni okusemathinini. Ungumuntu nje ushukela omnandi. I-papaya iqukethe i-papain eningi, ehlukanisa amaprotheni anesilwane namafutha. I-Kiwi ingabuye ibe umsizi wakho othembekile ekulwa nama kilogram engeziwe. Uke wambona ukuthi inyama ye shish kebab ishesha kanjani uma ifakwe kiwi puree? Lesi yisibonelo esicacile nesicacile!

Ulwandle

Kusukela ku-fucus kanye neklabishi elwandle ngokuvamile akunakwenzeka ukuba ukhuluphele. Akukona ngisho nokuthi bangadliwa kakhulu. Zinezinhlobo eziningi ze-polyunsaturated fatty acids, i-fiber, amavithamini, izakhi ezincane nezikhulu. Yiqiniso, awudingi ukuthenga isaladi yezinkuni ze-crab, imayonnaise nolwandle oludala. Lokhu ngeke kukujabulise. Yidla isaladi elula yolwandle ngaphambilini ngaphandle kokungeziwe okwengeziwe.

Izinhlanzi ezinolwandle olwandle

Kulomkhiqizo, awukwazi ukwesaba amafutha. In the fish kukhona amaprotheni okugaya kalula, kanye nenani elikhulu polyunsaturated fatty acids esiza ukulwa nesisindo esiningi. Ngokuvamile badla i-tuna, i-saumon, i-sardine, i-mackerel ne-herring. I-Lake trout nayo ingumkhiqizo owusizo kakhulu. Kungcono ukuwapheka umbhangqwana, isitshulu noma ubangene. Yiqiniso, wonke umuntu uthanda inhlanzi ethosiwe, kodwa ayikho ukusetshenziswa kuwo!

Imikhiqizo yobisi oludliwayo

Emikhiqizweni yobisi omuncu engenawo amanoni, amaningi amaprotheni, nawo aphethwe kahle. Ukuze sidle, i-cottage shizi, i-kefir, i-yoghurt iphelele. Lokhu akusebenzi ku-ushizi. Khumbula ukuthi ushizi uyinsawoti, futhi kungenxa yokunciphisa - isitha sokuqala!

Amakhambi nezinongo

Izinongo ziphuthumisa umzimba emzimbeni. I-pepper eshisayo, i-ginger, isinamoni, i-horseradish, isinaphi, i-pepper emnyama ne-chicory - izinongo ezinciphisa izinga le-insulini egazini futhi ziphuthumise ukukhiqizwa kwamandla emzimbeni. Zonke ezinye izinongo, ngomqondo wangempela walesi gama, zicofa amanoni. Uma kudingeka ukhulume ngezinzuzo ze-chicory. Uma uthanda ukuphuza i-chicory esikhundleni sekhofi, emva kwezinsuku eziyishumi uzobona ukuthi ama-steels ahlalisekile, ukuvuvukala sekulele, futhi ukucindezela kwehle. Uma ukudla kwakho kukhishwa ngokukhululekile ngenkambo, khona-ke uzobona ukuthi uzothola isisindo noma, ezimweni ezimbi kakhulu, ngeke uphumelele. Kumelwe uqaphele ukuthi kulawo mazwe lapho kunezinongo ezithandwa khona, abantu abatholakalayo abakutholakali. Ama-Herbs, afanelekayo njengemihlobiso, ngokuthuthukisa impilo. I-Cilantro iyanciphisa ukudla, ithuthukisa umsebenzi wesisu futhi inomphumela wokuziphendulela nokubuyisela. I-Mint ithuthukisa ubuthongo, inciphisa ubuhlungu nomkhuhlane. I-Dill ithuthukisa ukugaya futhi isusa ama-cilia emathumbu. I-Tarhun ivuselela izinzwa, ithuthukise ukusebenza kwesibindi nezinso. U-anyanisi oluhlaza uletha ukuhleleka kwezinga leshukela egazini, kwandisa ingculazi. I-Parsley ikhulula isikhala. Isilimo esidliwayo esinamagatsha anamanzi sihlanza izitsha futhi sinciphisa ukuguga. Khumbula ukuthi okuluhlaza kufanele kube khona njalo etafuleni lethu, futhi ngezinombolo ezinkulu kakhulu! Yidla amakhambi amasha ukuze akwazi ukukunika wonke amavithamini!

Igatsha

Igatsha liwumthombo we-fiber. Ama-calories awakatholakali lapha. Akhe akhishwe emzimbeni, kodwa avuleke, okwenza ukuba umzimba usebenze ama-calorie. Uma ufaka i-bran kuya kwe-kefir, i-cottage shizi, i-porridge noma i-pastries, bese uqala indlela yokususa i-slag. Khumbula ukuthi i-bran kumele imele igweme, kungenjalo ilinde umphumela ohlukile (ukuqunjelwa).

I-Infusions yamakhambi kanye nohlaza

Uma ulungisa kahle izidakamizwa zamakhambi, zizoqala ukulwa namafutha ngokuphumelelayo. Izindlovu eziningi zithi nsuku zonke udinga ukuphuza izindebe ezingu-5 zetiye elihlaza. Ikheyi lihlanza izitsha futhi linomphumela wesisu. Ama-Herbs akudingeki athululelwe ngamanzi abilayo, kungcono ukuwagxilisa emanzini afudumele, ngakho angagcina wena ama-vithamini angcono kakhulu.

Ngosizo lwemikhiqizo uzokwazi ukuthola impilo nokuzinza. Ngokuvamile, inyama, amaqanda kanye nebhotela kufanele futhi kube khona ekudleni kwakho. Khumbula ukuthi inyama kufanele ibe ukudla (iwundlu, inkukhu, i-veal), kufanele iphekwe umbhangqwana noma kuhhavini. Ngaphezu kwalokho, ekudleni kwakho kufanele kube yimifino yamaprotheni: ama-peas, ama-soya, ubhontshisi kanye nobhontshisi. Kodwa-ke, zama ukuzikhawulela ngokwakho, ngoba zinama-khalori amaningi.

Futhi ekugcineni komlando ngifuna ukusho ukuthi uma umkhiqizo ungadliwa ubisika, ungaziphili lokhu! Khumbula ukuthi cishe wonke amavithamini alungele ukupheka. Uma nje udla ukudla okuphekiwe, isibindi sakho sizosebenza ngesivinini esheshayo, futhi umzimba awutholi zonke izinto ezidingekayo. Njengomthetho, ngenxa yalokhu, abantu bahlakulela zonke izinhlobo zokwelashwa kanye nezinye izinto ezingathandeki, okungekho muntu oxhumana nokudla. Ngakho-ke, yidla imifino eningi, izithelo nemifino. Ukudla zama ukupheka umbhangqwana - kuyamnandi futhi kubaluleke kakhulu okuwusizo! Shiya ama-crispy crusts namafutha amaningi ngezikhathi ezingavamile uma ungazitholela ukudla okuphezulu khalori.

Kukhona enye imfihlo encane - ungangeze usawoti lapho ulungiselela ukudla. Kungcono ukwenza lokhu kakade esidlweni, uzame ngesikhathi esifanayo ukudla usawoti nge-less. Yiqiniso, ukujwayela lokhu ngeke kube lula, kodwa uma isisindo sakho siqala ukuthuthela kumuntu oyifunayo, ngeke ufune ukudla usawoti nhlobo.

Yiqiniso, lokhu akuyona yonke uhlu lwemikhiqizo engabhekwa ekudleni, ingadluliselwa. Kodwa khumbula ukuthi kungakhathaliseki ukuthi imikhiqizo eminingi ifakiwe, angeke ibe khona indawo ye-ketchup, isobho, ama-potato chips kanye nemayonnaise. Lezi yimikhiqizo engasetshenziswanga ngisho nabantu abanobuhle nabanempilo, bangalokothi babhekane nalabo abanobunzima obunzima.