Ekuseni
Ukuvuka, ngokushesha uphuze ingilazi yamanzi afudumele (mhlawumbe nehafu yelamula noma ijusi lemon). Ukudla kokudla kanye nokuzivocavoca okunempilo ekuseni kuyisinqumo esifanele kulabo abafuna ukulahlekelwa konke okungenakuqhathaniswa.
Ukudla kwasekuseni kufanele kube kuhle njengoba kunikezwe izeluleko zokudla: okuwusizo futhi okulungile. I-tea noma ikhofi, izingcezu ezimbili zesinkwa esinezinhlamvu ezigcwele ngo-12-15 amagremu ebhotela (ama-mini-amaphakheji afaneleka kakhulu kumthamo), i-spoonful ye-jam noma uju, i-yogurt entsha noma yemvelo. Uma lolo suku luthembisa ukuthi luba nzima, ungakwazi ukwengeza ukudla kwasekuseni ngeqanda noma ucezu ushizi.
Ungesabi ukudla i-cottage shizi nama-yogurts. Ukuthakazelisa ngemikhiqizo kuphela ngamafutha angu-0% akusebenzi, ngoba umehluko awuncane futhi awufanelekeli umzamo: i-yogurt encane yamafutha inama-calories angu-50-55, i-bio-yogurt - ama-calories angu-60, ne-yogurt ebisi lonke - ama-calories angu-80.
Ukuphuma endlini , kufaka esikhwameni ibhodlela lamanzi amaminerali, futhi kangcono - i-thermos eneklasi elihlaza (iresiphi eyintandokazi yezinkanyezi ezincane). Sekuvele kuhlolwe ngabesifazane abaningi - futhi kwenzeka ngempela njengezinhlobonhlobo zokudla kokudla kanye nokuzivocavoca okuwusizo.
Gwema ukudla okulula cishe ngo-11 ekuseni. Kungcono udle i-apula, izithelo zomvini omncane noma izithelo ezomisiwe (amakhiwane, ama-apricot omisiwe). Izokugcwalisa ngamandla. Ngaphezu kwalokho, inqubo enjalo yokuqapha iyokusindisa engozini yokudla ngokweqile ngisho nangesikhathi sokudla.
Ukudla ekhaya noma endaweni yokudlela
Shiya ekudleni kwakho indawo yama-carbohydrate, isibonelo, amazambane (kodwa hhayi amafriji noma okuthosiwe, ngaphandle kokungajwayelekile), irayisi noma okusanhlamvu. Ngokubambisana nenyama, inhlanzi noma imifino eluhlaza, bayokusindisa ekulaleni kwendlala ntambama futhi ungalimazi isisindo sakho.
Susa isikhumba kusuka enkukhu, e-turkey, e-duck nezinhlanzi ezithosiwe. Ngakho uzokwenza isitsha sakho sibe ne-caloric enempilo nangaphansi. Khetha okusanhlamvu, okusanhlamvu okuphelele, i-macaroni kusuka kolweni oluqinile kanye nelayisi lasendle. Amathumbu akho azokubonga ngalokhu, futhi umzimba wakho uzokwazi ukuthola izakhi ezinomsoco.
I-dessert ekahle yizithelo nganoma yiluphi uhlobo: ama-saladi, ama-compotes ngisho ne-sorbet. Konke okunye akungabazeki. Akusizi ngalutho ukubala: i-ayisikhilimu, amaqebelengwane, amaqebelengwane, amakhukhi, nazo zonke ezinye izilingo zine-ushukela omningi kakhulu namafutha, okusho amakholori amaningi kakhulu. Shiya kubo kuphela ngamacala ahlukile.
Qaphela izinhlobo ezahlukene zekhofi "gourmet", ethandwa namuhla. Ngisho noma izwa izithelo ezimnandi, nezincane ezincane, ama-candie noma amakhukhi akhona nje njengemihlobiso, namanje uyisicupho sangempela esikhwameni.
Khumbula uphinde ugcizelele: isinkwa + ibhotela lekusasa - yebo, ngesidlo sasemini kunoma yikuphi. Akunaso isithombo, noma ushizi. Noma iyiphi ibhotela, kungakhathaliseki ukuthi kanjani, ku-100 amagremu aqukethe amakholori angu-800. Hlala uqaphile!
Ngaphandle kokwesaba, zibophe ngeqoma le-chocolate elimnyama elihle (ngekhofi yekhofi), futhi ungakwazi ngisho nokukhokhela okwesibili.
Ngehora lesi-16 - kungakhathaliseki ukuthi kuphi
I-Tea - umngane ongcono kunazo zonke zokulahlekelwa isisindo, ukudla okudlayo kanye nokuzivocavoca okuwusizo komzimba wakho. Ngaphandle kwemithi yayo yokwelapha, inezithako ezintathu ezinhle zokulahlekelwa isisindo: i-caffeine, evuselela ukushisa kwama-calorie, ama-catatechins ashisa amafutha, nama-polyphenols, ama-tamer amahle kakhulu. With itiye, ungadla ambalwa amahalisi, ama-alimondi noma izithelo omisiwe. Izokugcwalisa ngamandla.
Qaphela ama-sugar substitutes. Ukusebenzisa kwabo kuholela emiphumeleni ehlukile, njengoba bephula indlela yokudla futhi benze isifiso esingenakuvinjelwa sokudla into enhle.
Dinner ekhaya noma kude
Yithi cha, ngiyabonga, uma uphinda uthumele isidlo, ikakhulukazi oyintandokazi yakho. Yiqiniso, lokhu akulula, kodwa kuyasiza kakhulu emzimbeni wakho, ngoba uyayisindisa kuma-calories amaningi. Ngakho-ke, ubonisa inhlonipho ngesibalo sakho futhi uhlale ngendlela ephelele.
Ingilazi yesibili yewayini elibomvu ishiye isigamu sigcwele. Ngenxa yalokhu ngokudla ukudla nabangani akudingeki ukuba ulahle enye ingilazi yewayini, ngakho-ke uzosindisa kusuka ku-100 kuya ku-300 kilojoule.
Futhi nsuku zonke
Hlala ekamelweni lakho eceleni kwengubo enhle kakhulu kunazo zonke ezenziwe nge-jean ejulile noma i-skirt esifushane eyokusiza njengesikhuthazo. Ingabe bahlala kuwe ngokuphelele? Bravo! Ngakho-ke, asikho isidingo sokuma esikalini, usuhle kakhulu. Uma nje unomuzwa wokuthi bakuthusana kancane, hamba ngokudla okulula izinsuku ezimbalwa noma uhlele usuku lokuzila ukudla.
Ngaphandle kokungabaza, phendula ngokushesha imibuzo emithathu. Zingaki amakholori ku-Coke: 250, 370 noma 450? Mangaki angama-100 g wezimayonnaise? Futhi kungakanani - ku-100 g we-sausage owomile?
Ukuvimbela ama-deposit amafutha kufanele kube nsuku zonke. Ngenxa yalokhu, ukuzithokozisa okuncane kwesisu namathanga kufanele kwenziwe ekuseni nakusihlwa. Kulesi simo, ungasebenzisa ama-creams ukuze ulahlekelwe isisindo, okwenza unyaka ngamunye usebenze ngokwengeziwe.
Ungafuni imingcele ka Kate Kate, Heidi Klum noma uGiselle Bundchen, kodwa phawula izindlela zikaNkulunkulu zikaStephanie (Seymour). Imodeli enhle kunazo zonke kulo nyaka uneminyaka engama-40 ubudala, futhi ngaphandle kwezinkimbinkimbi ezincane kubonisa izinhlobo zayo ezinamandla ezinkampanini zokukhangisa zelineni leChantelle, eliciniso. Lobuhle buyasiqinisekisa ukuthi akazitholi lutho, ngisho nasezigayini naselekholethi (kodwa singakukholwa kanjani lokhu?) Futhi ngekhono lomuntu oyedwa (lapha uqinisile). Ngakho ake sithathe isibonelo sakhe futhi ungakhohlwa ngokuzihlaziya okuvamile.
Sekuyisikhathi sokuzihlanganisa ndawonye uphinde uhambise amafomu akho evamile. Umqeqeshi wesikhungo sempilo eParis u-L'Ussin uJean-Christophe wenza uhlelo oluphumelelayo lokwenza izintambo zakho zibukeke ziphelele.
Beka ububanzi bezinyawo zakho ububanzi bese ugoba kancane, izingalo ziqhubeka phambili. Squat ngaphandle kokuthatha izithende zakho phansi. Uma uphakamisa, phuma, gcina umhlane wakho. Amathanga abuyele emuva, nesifuba - phambili. Izindlela ezintathu zifinyelela izikhathi ezingamashumi amabili.
Nabo bonke bemi, benza ukuphuza phambili (umlenze owodwa phambi kwesigamu-bent, owesibili - ubuyiselwe emuva futhi uqondiswe). Umlenze wangaphambili unamathele kokuthile, izandla ziphumula emagodini. Bend unyawo lwangemuva bese unciphisa isikhumba. Phakamisa umzimba, ugcine ukuma nokukhipha. Amasethi amathathu kwezikhathi eziyishumi nanhlanu emlenzeni ngamunye.
Beka izinyawo zakho ndawonye, faka izandla zakho ngemuva kwesihlalo. Phonsa umlenze owodwa emuva, uguqula umzimba ophezulu phambili. Ingemuva kufanele ihlale iqondile. Phakamisa umlenze wakho ukuze umugqa oqondile uvele ngemuva kwakho. Bamba lesi sikhundla imizuzwana emithathu. Izinyathelo ezintathu zifinyelela izikhathi eziyishumi nanhlanu zomlenze ngamunye.
Themba esiswini sakho, faka ikhanda lakho ezandleni zakho. Bend imilenze yakho engeni lika 90C. Izithende zidonsa esihlahleni, kuyilapho zenza ukuphefumula. Izindlela ezintathu eziphindwe kashumi.
Themba ngemuva kwakho. Faka izinyawo zakho ebubanzi bezinhlombe, izandla - emzimbeni, izintethe zakho ziphumula phansi. Qinisa izintambo bese uzidonsa, uphakamise isikhumba. Okokuqala, kunezindlela ezintathu eziphindwe izikhathi eziyishumi nanhlanu, bese kuba ngamashumi amathathu.
Zonke lezi zivivinyo kufanele zenziwe kathathu ngesonto okungenani izinyanga ezimbili.
Ithiphu
Ukuze ugcine izintambo zibunjwa, sebenzisa wonke amathuba ukuze unciphise imisipha emihle - ngokwesibonelo, ukhuphuka izitebhisi.