Imikhiqizo engadliwa ngesifo sikashukela
Ngokuya ngezici eziningana, isibonelo, ubukhulu besifo, isisindo sesiguli kanye nendlela yokuphila ahamba ngayo, kanye nokungakwazi ukubhebhetheka komzimba kwezinye izinhlobo zokudla - indlela yokudla kufanele iqaphele kakhulu.
Ngakho-ke, yini ongayidla ngesifo sikashukela:
- Imikhiqizo enezimboni zezitshalo - okusanhlamvu okusanhlamvu, izithelo (okuthandayo kufanele zinikezwe ama-apula, ulamula kanye nemifino yamagilebhisi), imifino, amantongomane, njengoba ehlisa izinga lika-glucose egazini.
- Inyama, mhlawumbe inkukhu, nakuba ukudla okubili ngesonto yizitsha ezamukelekayo ezilungiselelwe kusuka enkomo, ngoba isidumbu sesiguli sidinga amaprotheni namavithamini, okuqukethwe kuwo.
- Izinhlanzi kanye nezinhlanzi zasolwandle ziwusizo kakhulu kwisifo sikashukela, ngakho-ke uma ungumfana wabo - ungafaka ngokuphepha ekudleni kwakho.
- Ubisi kanye nezidakamizwa, ikakhulukazi, imikhiqizo yobisi oluvutshiwe: i-yogurt, i-yogurt, i-yogurt engasetshenzisiwe kanye nemikhiqizo yobisi ephansi kakhulu uma ufuna ngempela ushizi, ukhilimu omuncu noma ukhilimu.
- Imifino nemifino equkethe inani elincane le-starch ne-carbohydrate: iparsley, i-dill, isoso se-asparagusi, isipinashi, ukhukhamba, iklabishi kanye ne-bell pepper.
Yikuphi ukudla okuphikisanayo ngokudliwayo kwesifo sikashukela
- Okokuqala, ushukela, uma ekuqaleni kwesifo awukwazi ukuyibeka ngokushesha ekudleni kwakho, okungenani uyinciphisa kancane kancane.
- Imikhiqizo equkethe ama-carbohydrate, okushelwa ngokushesha - imikhiqizo yefulawa, amakhekhe, njll. Isinkwa ekudleni kufanele kube yi-rye nomhlophe, mhlawumbe nge-bran.
- Imifino ecebile isitashi nama-carbohydrate: beet, amazambane, izaqathe, ubhontshisi.
- Izithelo ezimnandi nezithelo zezithelo - futhi, ngenxa yokuqukethwe okuphezulu kwe-carbohydrate - ama-strawberry, ubhanana, amagilebhisi.
- Imikhiqizo enomuthi ophezulu we-fat - inyama, imikhiqizo yonke yobisi, isinqumelo, imayonnaise, ukhilimu omuncu, isoseji.
Ukudla okulinganiselwe nesifo sikashukela
Odokotela kanye nezondlo zihlinzeka ngenani elikhulu lokuhlukahluka kokudla, sikhethe enye yazo, eyenzelwe ukudla okuyisithupha ngosuku:
Breakfast kwasekuseni № 1: amaqanda amabili kanzima abilisiwe, inyama abilisiwe kanye zucchini stewed; ikhofi noma itiye ngobisi; ama-gramu angu-10 we-bhotela nezinhlamvu ezimbili zezinkwa ze-rye.
Breakfast Breakfast №2: ushizi egijimile, isitshalo seqanda stewed nemifino; ikhofi nobisi.
Usuku lokudla: i-rassolnik enezinhlanzi noma inyama yomhluzi nama-meatballs; inyama enomsoco othosiwe kanye neklabishi edotiwe; apula compote.
Isinkwa se-ntambama: i-cheesecloth ye-bran, ukumnika isikhumba noma itiye ngelamula.
Isidlo # 1: iklabishi iyahamba ngenyama noma i-cod ku-marinade.
Isidlo # 2: i-yogurt noma i-apula / i-grapefruit.
Eqinisweni, isifo sikashukela sinendlela ethile yokuphila kunomusho odumazayo. Yiqiniso, uzodinga i-sweet, kodwa udinga ukucabangela izidingo nezinkinga zomzimba bese ukhetha amaswidi omvelo angeke akhiphe ingozi, noma uthenge imikhiqizo ekhethekile yabashukela besifo esitolo se-confectioner.