Okungenani imizuzu embalwa ngehora, uma singalali. Futhi lezi zinkinga, njengombuso, zihlobene nezihloko: kanjani ukuthi ube nokudla okusheshayo, - ngoba kunezinto eziningi okumelwe ukwenze futhi okuningi kudingeka kwenziwe. Futhi uma inyama encane ixolela isimo sengqondo esinjalo sokunganaki, bese iba isikhulile, umuntu kufanele azinikezele isikhathi esiningi ngokwengeziwe ngesikhathi somsoco ukuze ahlale enamandla futhi enempilo. Futhi-ke siqala ukuqonda ukuthi kungaba kuhle ukuqala ukulandela ukudla.
Abantu abaningi besaba ukudla, kodwa empeleni kuyindaba nje yokuphila, lapho sisebenzisa iqembu lemithetho ethile ekudleni ukudla, umbuso othile kanye nomkhuba ekudleni.
Imigomo ephishekela ukudla okunomsoco ingahluka. Futhi izidlo zingahlukaniswa ngezigaba ezimbili ezibanzi: okunengqondo nokwelashwa. Masikhulume ngezindlela zokudla okunengqondo. Izidlo eziningi ezinjalo zihlose ukulwa nokukhuluphala ngokweqile, lezi zidlo eziphansi kakhulu, futhi ngamunye wethu wazama ukusebenzisa izidlo ezinjalo. Nakuba kungcono ukwenza izidlo ezinjalo kumuntu ngamunye ngabanye, uxoxisana nomuntu onomsoco. Kodwa ngokujwayelekile, ukunamathela ekudleni okunengqondo kuwusizo kunoma ubani wethu, ngoba ukudla okukhethekile okuxhomeke kuneminyaka yomuntu, nangokwemisebenzi yemisebenzi yakhe (umthwalo wengqondo noma ngokomzimba), endleleni yokuphila ngisho nokuhlukana kobulili!
Yini ebalulekile ukwazi lapho ukudlala?
Okokuqala, ukwakheka kwemikhiqizo kanye nenani lamakorikhi okudla ukudla okuhlukahlukene, ukuze zonke izakhi zokulandelela ezidingekayo zingene emzimbeni nsuku zonke. Sizobhala uhlu oluthile lokupheka okupheka ngezansi, futhi manje amagama ambalwa ngalezo zakhi ezilandelanayo okufanele zondle imizimba yethu nsuku zonke.
Lezi yizi: amafutha yemifino, ezinye izilwane (okungenani amafutha omnqumo angagciniwe); amavithamini, usawoti wamaminerali, i-fibre (imifino nezithelo); i-calcium namaprotheni (imikhiqizo yobisi eqoshiwe, i-cottage shizi, ushizi, amantongomane) nensimbi (inyama, igromegranate, isamame).
Futhi ungakhohlwa ukuphuza amanzi ngesikhathi sosuku, ungafaka amaminerali, kodwa kungcono.
Le mikhiqizo ngamunye wethu, indlela eyodwa noma enye, idla nsuku zonke, ngoba umzimba "ucela" ukudla okukudingayo. Ngokudla okunomsoco, into ebaluleke kakhulu ukungukuhlukumezi noma yikuphi ukudla okunye: kudla ukudla okuhlukene kanye nemali encane, uzibeke ekudleni ukudla okunamafutha, ukudla okucebile nokunethezeka, futhi kubalulekile ukuba udle njalo, mhlawumbe ngesikhathi esifanayo nsuku zonke, futhi ngokucophelela hlaya ukudla. Uma kunjalo, izilwane azigcini ngokweqile futhi zilungele ukudla ngaphambi kwesikhathi, zikhulule izinsiza ezidingekayo, futhi zithola amandla amaningi njengoba kudingeka.
Umbuso owodwa olula: hlaya ucezu ngalunye izikhathi ezingu-48 - uzokukusindisa ekudleni ngokweqile. Zama, okungenani ngesonto ukuthi udle kahle futhi ulinganiselwe, futhi uzobona umphumela ngamehlo akho. Futhi ekuphetheni, ezinye zokupheka eziwusizo zokupheka zokudla okunomsoco, okuzojabulisa hhayi umzimba wethu kuphela! Izindlela zokupheka zokupheka zokudla kwasekuseni zifaka phakathi, njengokubusa, inhlanganisela yezinhlamvu nezithelo.
I-oat flakes nama-apula.
Imikhiqizo : 1 tbsp. i-spoon ye-oat flakes, ubisi 3 tbsp. izinkezo, ijusi isigamu lemon, uju 1 isipuni, amantongomane 1 tbsp. isipuni, ama-apula angu-2.
Ukupheka le dish, cwilisa i-oatmeal, cwilisa izipuni ezintathu zobisi njalo kusihlwa, engeza ijusi kalamula, uju, ama-apula, amantongomane. Faka konke futhi usebenze etafuleni.
Hercules nge amajikijolo .
Imikhiqizo : Hercules 2 tbsp. izinkezo, 4 tbsp. nezinkezo zamanzi abilisiwe, uju 1 tbsp. spoon, amajikijolo amasha ahlutshiwe 200 g, ama-walnuts aqoshiwe 2 tbsp. izinkezo.
Gcoba ama-oats ngo-4 tbsp. l. amanzi amaminithi ama-5. Bese wengeza 1 tbsp. l. uju nama-200 g amajikijolo anamantongomane aqoshiwe.
Manka ngama apula kanye izaqathe.
Imikhiqizo : manga 2 tbsp. izinkezo, 4 tbsp. nezinkezo zamanzi abilisiwe, uju 1 tbsp. isipuni, 2 tbsp. nezinkezo ze izaqathe, ama-apula amabili agayiwe, ama-walnuts, aqoshiwe 2 tbsp. l ..
Gweba imango emanzini abandayo. Shiya it imizuzu emihlanu. Bese wengeza ama-apula agayiwe, izaqathe ezivuthiwe, i-walnuts eqoshiwe bese u-honey. Hlanganisa futhi ungakhohlwa ukuhlaziya ngokudla ngokudla.
Ilayisi ipharali nama-apula .
Imikhiqizo : irayisi 1 ingilazi, amanzi 2 izibuko, 2 tbsp. izipuni zebhotela, ama-apula angu-2 - 3, 2 tbsp. izinkezo zeju, ama-apula angu-2 - 3, ukhilimu omuncu 1 ingilazi, i-vanillin, ikhasi lemon, amajikijolo for umhlobiso.
Ukupheka le porridge ugeze ilayisi, uthele amanzi abilayo. Bese upheka epanini elivulekile 8-10 amaminithi. Simboze ngendwanguzelo, futhi masibeke imizuzu engu-15 endaweni efudumele. Hlaza ama-apula ahlutshiwe ngokugcoba, uhlanganise ne-zest kanye nelayisi, ehlile kancane. Hlanganisa ne-1 ezipuni ngeju. Unganika izingxenye ezithile zefomu. Ukhilimu omuncu nge-vanillin bese ufaka isipuni sesibili soju. Uma ukhonza, uthele ama-dessings ngamakhemikhali omuncu etafuleni.
Ukupheka okumnandi kwama-casseroles.
I-casserole esheshayo esuka ku-cottage ushizi nge izaqathe .
Imikhiqizo : i-cottage shiese 500 g, izaqathe eziyi-1 kg, 2 tbsp. izinkezo zamayisila kanye nezinkomishi ezingu-0.5 zamanzi, amaqanda amathathu, 0.5 izinkomishi zobisi, isigamu sengilazi yamakhekhe omuncu, usawoti omncane.
Ukupheka i-casserole enjalo, hlambulula bese uhlanza irayisi, bese ufaka amahora amabili kuya kwangu-3 emanzini abandayo. Ama-karoti ahlanzekile futhi abe yimichilo. Sula i-cottage ushizi, izaqathe kanye nelayisi elimanzi, hlanganisa ndawonye nosawoti. Faka i-baking sheet, bese ufakwa kuhhavini, uphethwe kuze kube ngu-180 degrees, ubhake imizuzu engu-20. Thela amaqanda ebusweni be-casserole, exutshwe nobisi, ubhake eminye imizuzu engu-10 kuya ku-15. Uma ukhonza, ungangeza ukhilimu omuncu nemifino.
Casserole kusuka ku-broccoli .
Imikhiqizo : i-broccoli 500 g, i-kohlrabi 400 g, u-60 g ushizi onzima, i-pod ye-red pepper elibomvu, ukhilimu omuncu 100 ml, imifino; for the sauce - ufulawa 30 amagremu, 40 g ibhotela, isigamu ilitha ubisi, pepper, usawoti ukunambitha.
Ukupheka i-casserole, qala ukuxubha i-broccoli kuma-inflorescences, usike i-kohlrabi ibe yizintambo, bese u-tincetu. I-Blanch broccoli ne-kohlrabi emanzini abilayo, usawoti, imizuzu engu-5, bese uthele i-colander bese ugeza ngokushesha ngamanzi abandayo. Geza isidlo sokubhaka. Beka imifino. Pepper uthathe ama-cubes amancane. Bese ulungisa isobho: udlulise ufulawa emafutheni. Khulisa kancane ubisi, ugqugquzele, bese ubilisa isobho, pepper kanye nosawoti. Thela i-sauce phezu kwemifino. Uwafafaze ushizi ogayiwe kanye ne-pepper elimnandi. Bhaka kuhhavini, selifudumele kakade kuma-degree angu-200, imizuzu engu-20. Khonza ngamakhambi kanye ukhilimu omuncu.
Enye iresiphi yokupheka yokudla okunomsoco:
I-apula ye-Kvass enezikhonkwane .
Kulula kakhulu: i-kilogram yezithelo ezomisiwe kusuka ema-apula nama-pears, uthele amanzi abilayo, engeza 100 g omisiwe, kanye no-100 g ushukela. Ubayisa endaweni emnyama usuku. Futhi i-kvass yakho isilungile. Lezi zithelo ezomisiwe zingasetshenziswa kabusha.