Ukuthumela enye ikhekhe emlonyeni wakho, ubheka amakhasi e-Inthanethi mayelana nokulahlekelwa isisindo? Ngaphambi kwamehlo amakhulu okudla okungajwayelekile - indlela ongakhetha ngayo ephumelela kakhulu? Senze isinqumo ngalolu daba. Ukondla ukudla okulondekayo kungenye yezinhlelo eziwusizo kakhulu zokudla kwekhalori yokulahlekelwa kwesisindo esisheshayo.
Ukudla kokudla okufana nokunye okufana nokudla okufana nokolweni kusebenza kanjani ekhaya?
Kuyaziwa ukuthi ukudla nge-buckwheat akulimazi umzimba, futhi ngisho le phalishi isondliwe kusukela ebuntwaneni. Ngenxa yelukuluku, sahlukumeza izinhlamvu ze-buckwheat ze-molecule futhi sathola ukuthi i-porridge iqukethe nokuthi kungani kusiza ukunciphisa isisindo. Ngakho-ke, nalu uhlu lwamaminerali kanye nokwabiwa kwamavithamini:
- Amavithamini weqembu B: inamba enkulu ye-B1, B3 (PP), B6, B9
- I-Vitamin E
- I-calcium, i-phosphorus
- Potassium, i-magnesium
- I-Iron, ithusi
- I-sodium
- Iodine, i-zinc
- Lecithin, rutin
- Isitashi
- Iprotheyini yemifino
- Lipids (amafutha emifino agcwele)
- Ama-acids e-Organic: i-citric, i-maleic, i-sorrel
Ukudla ukudla okunamafutha nge-yogurt ngezikhathi ezithile kunyukela ekumelaneni nezifo, kuqinisa izindonga zemithambo yegazi nenhliziyo. Kunconywa hhayi kuphela ukulwa nokukhuluphala, kepha nodokotela ekukhatheni isifo sofuba, isifo sikashukela, izinkinga ngamathumbu nesisu.
Ngingakwazi yini ukulahlekelwa isisindo ku-buckwheat? Ngokuqinisekile! Amagremu ayi-100 wezitshalo ezomile aqukethe i-313 kcal kuphela, kanye no-100 g we-porridge e-steamed emanzini angaba ngu-90 kcal, eneqhezu lebhotela-kufika ku-113 kcal. Ngesikhathi esifanayo, u-86% wezakhi zomzimba udliwa ngumzimba ngokuhle, ngaphandle kokuqothulwa ngendlala. Ngakho amaprotheni yemifino aqukethe ama-amino acid adingekayo - ama-kernels ayilinganiswa ngisho nenyama. Futhi amafutha emifino agcwele asetshenziselwa ngokugcwele ukugcina i-BJU evamile, kanti athatha ama-gramu angu-2.5 ama-3.3 amagremu we-lipids ngamagremu angu-100 we-buckwheat. Ngenxa yalokhu kudla kokudla kwesisindo sokunciphisa isisindo kunciphisa izinga le-cholesterol egazini, liphuthumisa umzimba futhi lihlanza amafutha amaningi ezindongeni zemithambo yegazi. Ukwengezwa kwe-kefir kuya ohlelweni lokudla kahle kuthinta ipheshana lomzimba - kubuyisela i-microflora evamile, amazinga we-pH wejuji yesisu, kusiza ukugaya ukudla futhi iqhaza ekushiseni kwamafutha. Ngaphezu kwalokho, i-kefir iyiprotheni.
Kodwa-ke, ngenxa yokuqukethwe okuphezulu kwezici zokulandelela kanye namavithamini athile, izondlo zokudla azikhuthazi ukudlala izinsuku ezingaphezu kwezinsuku ezingu-7.
Sishilo ngenhla ukuthi basondle uketshezi lwezinhlanzi kusukela ebuntwaneni. Uyazi ukuthi kungani? Ama-amino acids angu-18, ayingxenye yamaprotheni e-jerry, abulale imisebe emzimbeni, ahlanze ubuthi futhi asebenze ukukhula! Iphalishi eliwusizo kakhulu.
Ukudla okuyi-buckwheat: imfundo encane
Ake sikhulume ngendlela yokupheka kahle uketshezi kokunciphisa umzimba kanye ne-kefir.
Ukukhethwa kokusanhlamvu
Emashalofini esitolo ashengiswa izinhlobo ezimbili zokugwedla: eziluhlaza futhi ezibomvu. Bathi izinto zangaphambili zingcono, kodwa ukuphazamiseka kwazo akubalulekile, futhi intengo yindlela yokuphakama ephakeme. Awukwazi ukukhipha i-croup eluhlaza, uthathe ngokuphepha ngokubuthelwa kwe-brown.
Umehluko:
- I-cereal eluhlaza iqukethe izintambo eziningi ze-fibre nemifino, ngoba ayinqotshwa ukugaya. Kufanelekile ukuhluma. Ikunambitheka hlangothi. Kunzima ukugaya.
- Iphariji elimnyama laliphathwa ngokushisa ukuze livikeleke kangcono ngenxa yalokho okwakunomthunzi onjalo. Ngokuvamile, inani le-fiber liye lahla kancane, kodwa liyaqhubeka lihola phakathi kwezinye okusanhlamvu. It has ukunambitheka ozwakalayo. Kulula ukumba.
Ukukhetha i-yogurt
Ayaziwa ukuthi kungani isibalo esiningi kakhulu sezindawo mayelana nokudla sibhala ukuthi sisebenzisa u- 1% kuphela we-kefir . Lokhu kungukudambisa okweqile ! Abahlinzeki batusa okuqukethwe kuka-2-2.5%, konke okuphathelene no-acidity wejusi esiswini. I-1% i-kefir iyanamathela kakhulu emvelweni wesisu, ngokuvamile idala ukuvuvukala, ubuhlungu besisu. Uma le ntombazane ine-gastritis ene-asidi ephezulu, futhi ingabe isondeza lesi sifo, kuze kube sekugcineni kwesilonda.
I-2-2,5% yiyona into enhle kakhulu yamafutha. Ngikholelwa ukuthi i-gramu eyodwa yamafutha ayilimazi ngalutho nganoma iyiphi indlela, ikakhulukazi ekudleni. Akekho othi ukususa i-1% ye-yogurt nhlobo, uphuze empilweni yakho. Kodwa ukuhlala ngesidlo samasonto onke nge-kefir 1% - kuvunyelwe.
Ukuze ungakhathazeki ngesimo sesisu nesilinganiso esiningi ngokweqile, thola u-0% umkhiqizo wobisi omuncu - ukuyekethisa okungenakuphikwa.
Izindlela zokwenza okusanhlamvu ekudleni kokudla okunye okunye
Indlela yokuqala:
- Siqoqa ingilazi egcwele ye-buckwheat futhi siyithulule epanini elomile elisha / iprying pan. Fry the jerry ube umbala golden golden futhi kancane usawoti. Ukukhuluma, fry the rump like imbewu.
- Manje uthele ama-500 ml amanzi ashisayo bese uletha emathumba ngesembozo esivulekile. Sifaka umlilo.
- Sishiya iphalenda ukuze siphele amandla ngesivalo esingavulwe emaminithini angu-10-15, kuze kube yilapho amanzi ephuphuma ngama-95%.
- Susa kusukela epulatifini, kodwa kungakakhonjelwa etafuleni. Sithatha ithawula le-terry, ingubo futhi sibophe epanini emaminithini angu-10, ukuze i-croup igcine ifinyelela futhi ibambe wonke amanzi.
- Engeza 50 g webhotela bese ukhonza!
Indlela yesibili:
Ukudla lokhu okuhlukile kokulungiselela kuvame ukusetshenziswa, ngoba inani lamavithamini ligcinwa.
- Siphakamisa kahle i-rump ngaphansi kwamanzi agijima bese sibheka ngamanzi abilayo.
- Siyifake epanini elishisayo bese siyomisa kancane kuze kube mthunzi. Ngokufanayo, ubilise i-kettle yamanzi.
- Thela i-buckwheat epanini bese uyithulule ngamanzi abilayo 2/3.
- Sinikeza indawo ethokomele ye-porridge futhi sigeza ngengubo ye-wadded, yeboya yobusuku.
- Ekuseni, amanzi amaningi anqanyuliwe, kodwa uma uqagela ngenani, iphalishi izothatha yonke into.
Indlela yesithathu, i-kefir:
Indlela engcono yokudliwayo kwi-kefir ne-buckwheat.
- Sihlanza kahle i-groats, ukhethe i-nucleoli esonakele.
- Fold epanini bese uthela ama-0.5 amalitha e-kefir.
- Sishiya lesi simiso ebusuku ebusuku efrijini noma efasiteleni, uma kupholile ngokwanele lapho.
- I-kefir engeyitholile iyoba njengomhluzi. Ngaphambi kokudla, vumela iphariji ukuthi lifudumale ekamelweni lokushisa.
Ukudla okulondekayo ukudoba umzimba izinsuku ezingu-7: imenyu yansuku zonke
Ngenhlanhla kubhalisile bethu, azikho kuphela izidlo ze-kefir ne-mono ku-buckwheat. Sethula ukudla okumnandi ngesonto ukulahlekelwa isisindo ngokushesha.
Ukudla okulondekayo: ngoMsombuluko noLwesibili
Ehlanganiswe ngamakhemikhali, sihlukanisa sibe izingxenye ezine ezilinganayo epanini. Lona kwasekuseni kwethu, itiye ntambama, isidlo sasemini nesidlo sakusihlwa. Yidla ngekhefu lamahora angu-3-4. Ngosuku esiphuza izibuko ezingu-6-8 zamanzi ahlanzekile. Ngezikhathi ezithile, senza itiye elihlaza, futhi mhlawumbe siqoqa imifino.
Ekuqaleni, ukudla kusho ukuthi usawoti, pepper, ubumnandi futhi udle enye into kulezi zinsuku, futhi ngokuvamile ngesonto, awukwazi. Ukuba nesibindi emoyeni kungenzeka ukuthi ubambe lo mthetho, kodwa ingabe uke wazama ukudla ukudla okune-steamed buckwheat? Lesi yisihogo, emva kwepuni eyodwa isipuni, uyayonda inyanga kusengaphambili. Yebo, ngingathini ngezinsuku ezingu-7 zokudla okulinganayo?
Ngakho-ke, sizohlanza imenyu engathandeki kancane ngemikhiqizo yokudla, engeke ithinte ukulahleka kwesisindo nganoma iyiphi indlela. Lokhu kuyincithakalo encane yebhotela i-75% fat - amagremu angu-10, isinkwa sesinkwa ngesinkwa, i-pinch encane ketshezi ekusebenzeni ngamunye. Ku-snacks kuzohamba ama-apula amnandi-amnandi, isibonelo, i-Semerinka. Futhi ema-teas amnandi we-herbal sifaka isipuni seju.
Nakani! Umkhumbi wesikasa ngesikhathi sokupheka, ngisho ukuthi uma ushisa, akunakwenzeka. Ngakho, ukudla okusha kokudla kuyisisindo samakholori angu-850-900 ngosuku! Awufinyeleli ngisho nomngcele ophansi ovunyelwe we-1200 kcal, ngakho ungadlwenguli i-psyche ne-buds ukunambitheka.
Ukudla okulondekayo: ngoLwesithathu nangoLwesine
Ukuxhaphazwa kanye nenani lokunye okufana nokunye okufana nokunye okufana nokunye okufana nokunye okufana nokunye okufana nokunye okufana nokwehla okunye, kodwa manje sesethula imifino ebilisiwe futhi eluhlaza - beet, utamatisi, izaqathe, pepper, ukhukhamba. Akungaphezu kuka-200 amagremu ngesidlo ngasinye. Amanzi okuphuza 2 amalitha ngosuku yizinga lokudla nsuku zonke. Uma sifisa, sengeza ama-juice ekudleni: apula, i-orange, utamatisi, iplamu, i-grapefruit, isanqante nesilimo esidliwayo esinamagatsha anamanzi.
Futhi ngempela okumnandi: ulungise isaladi-apula isambatho egqoke uju ocibilikile - uzokhotha ipuleti! I-smoothie enhle izothola isilimo esidliwayo esinamagatsha anamanzi, i-apula nemifino nge-ucezu kasawoti kanye nomsila womhlabathi.
Ukudla okulondekayo: uLwesihlanu noMgqibelo
Ukudla kuthatha uhlamvu lwesaladi. I-porridge esetshenzisiwe idliwa nenceku yesaladi yemifino, eyoliswe ngejamu lemon kanye ne-isipuni samafutha omnqumo. Ngaphansi kommese sibeka utamatisi, pepper enhle, i-Peking iklabishi, ukhukhamba, anyanisi oluhlaza, i-parsley, i-dill, izaqathe. Kuwusizo ukupheka i-broccoli e-egg batter bese uziphatha kanye ngosuku.
Ukudla okulondekayo: ngeSonto
Sisekugcineni komzimba omusha! Uhlelo lokuhlukaniswa kwamabhakheheat, ukuphuza ngokweqile. Kodwa manje ungadla i-cottage ushizi, wenze ikhofi, itiye nobisi futhi ujabule ekupheleni kwesonto ukuphumula ekudleni!
Ura-hurray, amantombazane! Yonke i-big umnichki eyadlulisa le ndlela futhi angazigabisa ngesibindi ngemiphumela emazwana ku-athikili.
Ukudla nge-Buckwheat nge-kefir yokulahlekelwa isisindo: imenyu yakudala
Ukuhluka okuvamile kakhulu kokudla kuhlongozwa ezindleleni zokulungiselela - esikhundleni samanzi abilayo nge-kefir bese uthelezela i-croup ebusuku. Noma kunjalo: sigeza i-porridge emanzini ngesilazi se-kefir - angabi ngaphezu kwe-1 litre ngosuku.
Ngokuyiqiniso futhi konke okwehlukile kokudla ku-yogurt kanye nokunye okufana nokunye okunye. Khumbula ukuthi iphakheji lomkhiqizo obisi olomuncu ovulekile alondolozwe izinsuku ezingaphezu kwezinsuku ezintathu esiqandisini! Ukusetshenziswa kwetafula elilodwa lama-kefir amahora angu-24 akulondolozi emanzini adakiwe - 2 amalitha.
Ukudla nge-Buckwheat nge-kefir nezithelo noma amajikijolo
Ake sengeze kancane ama-exotics kulokhu kudla. Thenga i-banana, ama-raspberries, ama-strawberry noma i-kiwi. Fry izithelo noma amajikijolo ngemfoloko bese ufaka ku-porridge nge-kefir-o, yikuphi okuthakazelisayo! Lapha ekudleni okunjalo ungahlala phakade. Futhi okubaluleke kakhulu - zingaki izinto eziwusizo umzimba owamukelayo, futhi hhayi neze caloric.
Ukudla okulondekayo ukudoba umzimba izinsuku ezingu-7: ukubuyekezwa kwangempela kuphela
Ibhokisi lethu lemeyili ngaphambilini lithole izincwadi eziningi ezicela ukuchaza lokhu kudla, ukubuyekezwa kanye nezincomo ezithola ukudla okunjalo. Sizokuthola ukuthi amantombazane abelana ngani.
UKatya, oneminyaka engu-24 ubudala
Ngempela ngesonto ngilahlekelwa ngamagremu angu-455 455. Ngicabanga ukuthi lokhu kuyisibonakaliso esihle. Isisindo sami ngaphambi kokuba sidle, oh yeka ukuthi sinamahloni, amakhilogremu angu-63! Njengoba ukwanda kwe-160 cm, ngangingama-mammoth wangempela. Kodwa ukudla kwakungisiza, nakuba kungelula ukulondoloza. Izinsuku zokuqala zaphuka okomnandi, usawoti, omuncu ngokujwayelekile nganoma yikuphi okuthandayo, ngaphandle kwephariji kusuka ku-buckwheat. Uphinde wabona ubuthakathaka, obunamandla ekupheleni kosuku.
Ngathola indlela yokuphuma: ngesikhathi sasekuseni ngidla amathisipuni angu-2-3 uju noma ngithatha ibha ne-hematogen ekhemisi. Kulo lonke ngangidla imifino. Okuqukethwe kwekhalori kokudla kwami akudluli ku-1000 kcal. Isisindo ekuqaleni sasihamba kabi, kodwa mayelana nokuthi lokhu kuyinto evamile, ngifunda isithangami futhi ngancipha. Ngosuku lwe-4-5, njengoba bethi, poperlo! Ngiphonsa ama-kg angu-3 kuphela-ngigijima ngijabule edwaleni! )) Ezinsukwini zokuqala kuthatha ama-500-700 amagremu. Ekugcineni isisindo sasilungisiwe. Ngisisindo sesisindo sika 56 kg 545 grams. Ngashintsha amasayizi amabili wezingubo kanye nebhasi.
Izithombe ngaphambi nangemva
Юлия, oneminyaka engu-31 ubudala, e-Ekaterinburg
Ukudla kwakungifanele. Wahlala phansi ngemuva kokubeletha futhi wama isimiso se-classical ngaphandle kokudla ngaphandle kwephariji. Ngeseluleko sikadokotela, ngathengile i-vitamin complex futhi ngiphuza kuphela ama-herbal teas, nami ngathandana ne-ginger tea ngelamula. Ushisa amafutha futhi anganiki ukugula.
Ezinsukwini zamuva, wanezela izithelo ezomisiwe - ama-aprikoti omisiwe, amakhiwane, omisiwe - futhi adle izithelo ezicandiwe. Akuzange kuthinte ukulahleka kwesisindo, kodwa isimo sami sathuthuka. Ngakwazi ukulahlekelwa yi-4.5 kilogram kusuka ku-58 yangempela. Isisindo ngaphambi kokubeletha sasingu-49 kg. Kubonakala kimi ukuthi lesi sibalo esivamile, nakuba ngingathanda okuningi ukuhlukunyezwa okunjalo. Kodwa intombazane ayizange ifanele ukudla. Izinwele zakhe zawa! Ngicabanga, ngoba akaphuzanga noma yikuphi amavithamini, noma ama-herbal preparations, kodwa wadla iphalishi eyodwa.
Siyabonga ngezinhlamvu zakho!
Sekuyisikhathi semiphumela: ukudla kwe-buckwheat kuyindlela enhle futhi esheshayo yokunciphisa umzimba ezinsukwini ezingu-7. Nsuku zonke, ngaphandle kokudla okusanhlamvu, udle izithelo, imifino, uju, uphuze i-herbal teas kanye ne-vitamin complexes. Yilapho kuphela ukudla okuwusizo ngempela!