Funda ukudlala kahle
Ngubani phakathi kwethu ongoni ngokudla i-pechenyushek ehhovisi? Okuningi kakhulu! Naphezu kokuzimisela ukudla kahle kanye nokudla okuwusizo kuphela. Kuvela ukuthi le "bhakheheat" ingasisiza ukuba sinciphise isisindo. Uma unesidingo se-snack, cishe cishe, isu lakho lokudla okunempilo njengendlela yokulahlekelwa isisindo akulona iqiniso ngokuphelele. Unesidlo sasemini kakhulu ngakho-ke usheshe ulambile. Esikhathini esilandelayo zama ukudla hhayi isaladi kuphela, kodwa futhi wengeze, isibonelo, ucezu lwenkukhu. Asihlali njalo ngokuziphatha kahle, kodwa singasebenzisa amaphutha ethu ngokwabo.
Engeza i-fiber ekudleni
Ucwaningo lwamuva lwesosayensi luye lwafakazela izinzuzo ze-fiber e-soluble yamanzi, ecebile ngama-apula, ama-oats, amantongomane ... Linciphisa ukuvela kwezinqubo ezivuthayo ezihambisana nokukhuluphala, futhi kuqinisa kakhulu ukuzivikela. Ama-fibre asiza amasosha omzimba "akhe" amangqamuzana anomphumela wokulwa nokuvuvukala futhi akwazi ukulwa nokutheleleka. Lokhu kungenxa yokuthi i-fiber e-soluble yamanzi iholela ekukhuleni komkhiqizo we-protein-interleukin-4, onomphumela wokulwa nokuvuvukala.
Enyuka izitebhisi
1. Qala okuncane: engeza imizuzu engu-30 yokuhamba esimisweni sokuphila esivamile. Kodwa nsuku zonke! Lokhu ngeke kuphazamise isimiso sakho esivamile nsuku zonke, kodwa maduze kuzoba nethonya elihle kulo mfanekiso.
2. Uma lolu hlelo lungenani ubuncane kuwe isikhathi esithile, khona-ke hamba ukunyakaza okuqondile - hlola izinyathelo. Ingabe kunzima ukukhuphukela esitezi sakho se-10? Khuphukela ku-5, bese usebenzisa i-elevator. Kodwa usuku nosuku landa umthwalo.
3. Engeza izivivinyo kumshini wezansi. Lona yingxenye yomzimba emantombazaneni amaningi adinga ukucatshangelwa okujulile. Esivikini sokuqala, ukuzivocavoca okulodwa kungase kube okwanele - ukuguqula umshini ophansi: ulale phansi, uphakamise amadolo aguqe ngamadolo (i-engeli ngaphansi kwamadolo angama-90C), izingalo ziwela ngemuva kwekhanda. Phakamisa umzimba, uzame ukulungisa isigaba somlomo wesibeletho.
4. Ungakhohlwa ngokulungisa ukudla. Uma kunzima ukuba ulandele uhlelo oluqinile, qala ukushintsha kusuka ezintweni ezilula: ngaphandle kokudla okunomsoco, kodwa hhayi kuze kube phakade, kodwa okungenani izinsuku ezingu-5 ngesonto, ngezimpelasonto kuvunyelwe ukuthulula.
Engeza embusweni ojwayelekile wosuku oluvivinya umzimba. Hamba imizuzu engu-30 inja, thatha ibhasi ngezinyawo. Hlanganisa i-elevator esitezi sakho noma uhambe ngezinyawo. Yenza i-cardio. Qala ukuqeqesha ngokuhamba kancane, kancane kancane ukusheshisa. Zama ukumelana nethempeli elinikeziwe nokuzivocavoca okungenani imizuzu engu-35. Engeza amandla. Yenza ukuzivocavoca emaphepheni: ukuphikisana - ama-3 wezinombolo ezingu-12. Hamba u-12-15 uhlasele njalo ngemizuzu eyishumi. Lona ngumthwalo wezintambo. Vele uphumule futhi usize uphumule ukhathele ngezinyathelo ezingavamile. Yenza massage. Ngokushintsha izikhathi ezincane eziphansi nezindleko, uzoshisa ama-khalori amaningi. Ngemuva kokuqeqeshwa ungakhohlwa mayelana nokwelula. Noma yimuphi umsebenzi umthwalo ngokomzimba. Tidy izindlu. Isiqingatha sehora ukuhlanza indlu yokugezela uzoshisa ama-khalori angu-120, futhi ngehora-ironing -150 kcal. Hamba ukuyothenga: ihora elilodwa lokuthenga lizoshisa amakholori angu-120. Ukuzivocavoca ngaphandle! Hamba kuma-rollers: uma unqobe u-1 km emaminithini angu-4.5, ngehora bashise ama-kilocalories angu-400. Hamba ngasebhange lomfula noma emahlathini uphinde ukhuphule izikhwebu zakho.
NgoMsombuluko
Ukudla kwasekuseni: i-cottage ushizi casserole nezomisiwe (ungazenza noma uthenge umkhiqizo ophelile) - 150 g. Ikhefu lekhofi elinamafutha aphansi-amafutha angu-1.5%. Inyoka: ukuphuza yoghurt enamafutha aphansi kuze kufike ku-1,5% - 300 ml, i-apula eyi-1 ephakathi, i-pear 1 ephakathi. Isidlo sokudla: ukugcoba ngama-mushroom, kubhaka kuhhavini - 150 amagremu ezinhlanzi, i-fillet engcono + 200 g yezilwane. Khonza nge-plate encane yemifino.
NgoLwesibili
Ukudla kwasekuseni: ama-flakes "Ukufaneleka" ngobisi olunamafutha aphansi -1 indebe, ama-flakes - 60 g, ubisi 1% - 200 ml. Izithelo zonyaka - 200 g. Isinkwa: amazambane abilisiwe (240 g) ne-salmon engavuthiwe usawoti (60 g) kanye ne-yoghurt sauce (mix umkhiqizo wobisi wemvelo ngemifino, pepper nosawoti). Isaladi yemifino kusuka emaqabunga e-lettuce, ikhukhamba kanye ne-radishes, enamanzi ngamafutha omnqumo kanye noviniga balsamic - 200 g. Isinkwa: 300 g we cherry noma amanye amajikijolo. Isidlo sakusihlwa: unogwaja onemifino esetshenziselwa iwayini elimhlophe - 250 g. Ubusuku: ibhekeni elivutshiwe 3.2% -300 ml.
NgoLwesithathu
Ukudla kwasekuseni: i-oatmeal porridge ekwenzeni ubisi ngesithelo esimisiwe (ama-50 g omisiwe, umlimi omuncu noma ama-apricot omisiwe) - 250 g. Isisindo samasikati: isaladi lesithelo (200 g we-strawberries okusikiwe, ama-apula nama-oranges) nge-4% cottage shizi (100 g). Isidlo: ama-shrimps abilisiwe -120 g. Isaladi: iRukola (1 indebe), utamatisi we-cherry (100 g) exutshwe nejusi likalamula kanye no-1 tsp. wamafutha omnqumo. Ebusuku: i-kefir 1% - 200 ml.
NgoLwesine
Ukudla kwasekuseni: okusanhlamvu kwesinkwa - izingcezu ezimbili zamagremu angu-30, indebe yekhofi nobisi amafutha angu-1.5%. Usuku lokudla: isobho senkukhu nge-vermicelli 250 g (umhluzi kanye nesigqoko sokunamathisela okuhle). Inkukhu yezinkukhu ngaphandle kwesikhumba kwi-grill -150 g, isinkwa sesinkwa - okusanhlamvu amagremu angu-30, isaladi emifino ehlanzekile - 200 g. Isitokisi: i-yogurt ibe ngamafutha angu-1,5%, isithelo sesinkwa sokusanhlamvu - izithelo ezingu-1 - 100 g - 200 ml - ama-gramu angu-30 Isidlo: isaladi yamaGreki. Ebusuku: ibhekeni elivutshiwe 3.2% - 300 ml.
NgoLwesihlanu
Ukudla kwasekuseni: i-muesli ngezithelo ezimisiwe nge yogurt, imikhiqizo: muesli - 180 g, yogurt ukuphuza 0-1,5% okuqukethwe fat - 200 ml. Inyama namazambane ngesitayela sezwe: yenkomo (120 g), amazambane (160 g), imifino (100 g): ama-eggplants, anyanisi, izaqathe, imifino eqoshiwe, amanzi. Izithako mix, faka ebhodweni bese ubhake imizuzu engu-50. Ntambama ukudla: izithelo - 300 g, isidlo sakusihlwa - i-omelette - ratatouille nemifino: amaqanda amabili, 1 tbsp. l. amafutha omnqumo, anyanisi, i-garlic clove, 1 inkomishi yemifino (aubergine, zucchini, utamatisi), amakhambi. Ebusuku: i-kefir 1% - 200 ml.
NgoMgqibelo
Ukudla kwasekuseni: i-millet porridge ne-ithanga - 280 g, ithanga - amagremu angu-100, i-millet - ama-gramu angu-40, amanzi. Izinqamu zengqimba epanini epanini elinamanzi amancane, engeza i-rump, uthele amanzi. Pheka imizuzu engu-20-25. Ubisi 1% - 200 ml. Isisindo se-ntambama: izithelo - 300 g. Isidlo: 2% i-cottage shizi - 150 g, isaladi yemifino emisha - 300 g, utamatisi, i-zucchini, ukhukhamba, isaladi eluhlaza (i-ulethisi, i-romen, i-arugula), amafutha omnqumo kanye namaconsi ambalwa eviniga. Usawoti kanye nopelepele ukunambitha. Ebusuku: i-kefir 1% - 300 ml.
NgeSonto
Isidlo sasekuseni: ubisi oluyimpuphu enamakhokheji, okunye okufana nokolweni. - 180 g, ubisi - 200 ml, izithelo - 200 g. Ukudla: i-tuna nemifino emisha. Tuna ekheniwe - 90 g. Utamatisi, isaladi eluhlaza, ikhukhamba, pepper, isithombo - 200 g, amafutha yemifino. Isidlo sakusihlwa: i-zucchini enameziwe. 1 zucchini, 1/2 izaqathe, amagremu 100 yenkukhu, 1 anyanisi, 1 tsp. amafutha yemifino. Amarrows anqunywe engxenyeni, athathe inyama. Ama-anyanisi aqoshiwe, i-pulp nama-carrots aqoshiwe abhala imizuzu engu-10. Engeza ukugxusha, hlanganisa. Zucchini ezitsheni bese ubhaka kuhhavini. Ngobusuku: I-yogurt iphuza i-1.5% - 200 ml
Ukunciphisa utshwala ekudleni
Akukona nje kuphela ukuthi lo "mkhiqizo" ugcwele ama-carbohydrates namakhalori angenalutho, ngaphandle kwalokho, kudikibala ukuqapha, ukuphoqelela ukuba singakhethi imikhiqizo ewusizo kakhulu. Uma kuleli sonto unomkhosi ohleliwe, zikhawulele ingilazi yewayini. Yithi cha kokudla okuthosiwe. Ngesikhathi sokupheka, zonke izakhi zibulawa, zenezela amafutha nama-khalori kumkhiqizo. Nika ukudla okuthosiwe nakwezokudlela: eziningi zazo ziphekwe ngamafutha omgangatho ompofu. Ubeka ingozi "ngesando" emithanjeni yakho yegazi nge-cholesterol embi. Ungalondolozi imikhiqizo ende. Abaningi bethu bathenga ukudla okungenani ngesonto. Noma kunjalo, isitoreji eside sezithelo nemifino ngisho esiqandisini sinciphisa okuqukethwe kwamavithamini nezakhi zokulandelela. Ngemuva kwesonto esichitha esiqandisini, isipinashi isilahlekelwa ku-60% we-lutein, ne-broccoli-cishe ngamaphesenti angu-62 we-flavonoids. Akunakwenzeka ukuthenga ukudla njalo - ukubopha.
I-Pasta ngemifino eboshwe nama-peaches
• Ama-340 g we-paste (umshini noma u-foam)
• 1 i-zucchini encane, enqunywe ngesigamu
• 1 ithanga elincane eliphuzi, lihlukaniswe ngesigamu
• 1 pepper obomvu bell
• Peach 1, uthathe ngesigamu
• 2 tsp. amafutha omnqumo
• usawoti, pepper ukunambitha
• 1 indebe yamatamatisi e-cherry
• anyanisi amabili
• amafutha okugcoba
I-refueling:
• Ijusi le-orange eli-1/2
• 1h. l. lwesinaphi
• 1 tsp. uviniga obhalsamu, 2 tsp, thyme omisiwe
• ama-4 e-basil
Ukulungiselela:
Bilisa amanzi epanini elikhulu bese upheka kahle i-pasta, ulandela imiyalelo epakethe. Preheat ovini kuya 220C. Fafaza ibhayi enkulu yokubhaka ngamafutha bese ubeka isigamu semifino. Fafaza phezulu ngekhasi elilodwa lamafutha omnqumo, usawoti omncane, pepper. Bhaka kuhhavini ngemaminithi angu-25 kuze kube yilapho yonke imifino iluhlaza okwesibhakabhaka. Esikhathini esitsheni esisodwa, hlanza ijusi le-orange, uviniga, lwesinaphi, i-spoon esele yamafutha omnqumo ne-cumin. Usawoti, pepper ukunambitha. Nyakazisa i-pasta. Sika imifino ebhakiwe (ngaphandle kwamatamatisi) kanye ne-peach ibe yi-cubes bese ufaka ku-pasta. Manje-ukuphenduka kwamatamatisi. Yenza isizini ngesitsha nge-ground basil. Esikhathini esisodwa: 450 kcal, 8 g fat, 79 g carbohydrates, 14 g amaprotheni, 54 mg calcium.
Sandwich nge-saladi yeqanda, pepper egosiwe nama-capers
• amaqanda amane amakhulu
• izinkomishi ezimbili zama-mayonnaise aphansi-fat
• izinkomishi ezi-3 zepelepele eziphekiwe (zingasetshenziswa ekheniwe)
• 2 tbsp. l. i-parsley eqoshiwe
• 1st. l. i-capers
• 1 tbsp. l. I-Dijon lwesinaphi
• izingcezu eziyisishiyagalombili zokudla okusanhlamvu, okuncane kakhulu okuyizinyosi ezincane
• amaqabunga amane we-ulethisi
• 1 tsp. oregano omisiwe
• usawoti, pepper ukunambitha
Ukulungiselela:
Faka amaqanda epanini, uthele amanzi, upheke imizuzu engu-10. Thola amaqanda emanzini ngosizo lomsindo futhi udlulisele emanzini e-ice ukuqedela inqubo yokupheka. Peel bese uthathe ama-halves. Okwamanje, esitsheni esikhulu, hlanganisa i-pepper, utshani, i-capers, isinaphi, imayonnaise, i-oregano, usawoti kanye nopelepele, futhi uhlanganise kahle. Ngeza amaqanda, ngokucophelela uwachole ngemfoloko. Sakaza isaladi ku-4 tincetu zesinkwa, simboze ngamaqabunga e-ulethisi, futhi ekugcineni - nengxenye yesibili yesinkwa. Kwesinye isabelo: 259 kcal, 5.5 amagremu amafutha, amagremu angu-15 amaprotheni, ama-37.6 carbohydrate, ama-gram angu-7 e-fiber.
Isaladi yamaGreki
• 2 tsp. amafutha omnqumo
• 2 tsp. oregano omisiwe
• 2 tsp. umhlabathi omnyama omnyama
• 2 tsp. uviniga
• izinhlayiya ezimbili zezinkomishi
• izinkomishi ezine ze-lettuce ye-romaine (ezinkulu-ezincibilikisiwe)
• 1 inkomishi yesanqante eqoshiwe
• indebe 1 yekhukhamba elisikiwe
• indebe 1 yamatamatisi oqoshiwe
• I-1 ingakwazi (420 g) yamabhontshisi amhlophe akheniwe, ahlanzwe futhi asomisiwe
• izinkomishi ezintathu ze-feta cheese
• Izihlahla ezingama-20 ezinezinyosi
Ukulungiselela:
Esigodlweni esikhulu, faka 1 inkomishi ye-toast, uviniga, ibhotela, i-oregano, pepper bese uhlanganise konke. Bese wengeza amaqabunga esaladi, izaqathe, ukhukhamba, utamatisi, ubhontshisi omhlophe kanye noshizi. Hlanganisa zonke izithako ngendlela efanele. Spread on 4 izitsha bese wengeza kuminqumo emihlanu ngayinye kanye nesinkwa se-1/4 sendebe. Uma ufuna ukwengeza isaladi ngamaprotheni, engeza i-tuna kwisidlo sakho, bese uthola inhlanganisela enempilo nokunomsoco wokudla. Ingxenye eyodwa (2 izindebe ze-ulethisi, iminqumo emihlanu, isisindo sezinkomishi ezimbili): 274 kcal, 11 g amafutha (4 g saturated), 32 g carbohydrate, 12 g amaprotheni, 7 g fiber, 208 mg calcium.
Minestrone
• ama-tomate amakhulu ama-10
• izaqathe ezintathu
• Iziqu ezinhlanu zesilimo esidliwayo esinamagatsha anamanzi
• 2 anyanisi obomvu
• Iziqu ezimbili ze-leek
• inhloko encane yeklabishi
• 1 tbsp. l. amafutha omnqumo
• 2 clove garlic
• i-1 tsp. rosemary oqoshiwe ne-basil
• izinkomishi ezintathu zenyamazane, inyamazane yenkukhu noma imifino (kuye ngokuthi izifiso zakho)
• 30 g wokunamathisela okuhle
• usawoti, pepper ukunambitha
Ukulungiselela:
Beka utamatisi emanzini abilayo amaminithi angu-1 - lokhu kuzobasiza ukuba baqede kalula isikhumba kanye nembewu. Gwema izaqathe bese usika. With ulethisi, susa amaqabunga phezulu, hlambulula kahle bese uthathe cubes. Isilimo esidliwayo esinamagatsha anamanzi asikhululekile kumafayili anzima futhi sinqunywa ngamacube. Zama ukusika yonke imifino ibe yizingcezu ezilinganayo. Epanini, ukushisa ngamafutha omnqumo, ubeke imifino, ubeke igalikhi, u-rosemary uphinde udlule imizuzu engu-15. Engeza utamatisi oqoshiwe bese ushiya emlilweni eminye imizuzu emibili. Engeza ham noma imifino bese ushiye eminye imizuzu engu-15. Bese wengeza iklabishi. Vala i-pan nge-lid bese upheka imizuzu engu-10. Engeza isisekelo bese unamathisela isobho, okuzobamba wonke ama-aroma wesobho. Eminye imizuzu emihlanu, futhi isobho sesilungile. Khonza amafutha omnqumo nama-parmesan ushizi. Kwesinye isabelo: 305 kcal, ngaphansi kuka-1 g amafutha, ama-carbohydrate angama-64 g, amaprotheni angu-12 g, i-228 mg calcium.
I-Roulettes ene-raspberries
• izinkomishi ezingu-2.5 zokudla okuphelele
• 8 tsp. ibhotela elibandayo
• I-300 g we-tile ephansi yamafutha (noma ukhilimu omuncu)
• izinkomishi ezine zeshukela
• 9 tbsp. l. i-crimson jam ngaphandle kokushukela
• izinkomishi ezimbili zama-pecans omhlaba
Ukulungiselela:
Spread ufulawa ngendlela efanele nebhotela kuze kube yimvuthu. Engeza ushizi bese uxoqa inhlama. Yahlukanisa zibe izingxenye ezintathu, uyiqhube ube yiziqephu futhi, uhlanganise ifilimu, uyibeke esiqandisini cishe ihora. Preheat ovini kuya 180C. Lubricate epanini ngamafutha. Esikhathini esitsheni esisodwa, hlanganisa isinamoni noshukela. Roll ibhola lokuqala lenhlama ibe ungqimba omncane, phezulu ngenhlanganisela ushukela nesinamoni. Layisa u-3 tbsp. l. jam. Sika umbhede wamadaka bese ugibela ngamunye ngaphakathi kwipayipi eliqinile. Ngokufanayo, yenza konke okuhlolwayo. Bhaka imizuzu engu-20. Ngomqulu owodwa: 67 kcal, ama-4 g, ama-8 g carbohydrate, 2 g amaprotheni, i-1 g fiber.
Inkukhu ngelayisi ethosiwe nemifino
• 2 tsp. amafutha esesame
• izinkomishi ezimbili eziqoshiwe anyanisi
• 2 clove garlic
• Ibele le-400 g lezinkukhu, uthathe izingcezu ezimbili cm
• 1 inkomishi yelayisi elomileyo elomileyo
• 1 tbsp. l. soy sauce
• 1 inkomishi yesanqante eqoshiwe
• izinkomishi ezi-2 ezingenalutho
• 2 tsp. usawoti
• 4 tsp. pepper
• izinkomishi ezimbili zama-peas aluhlaza
• izinkomishi ezimbili eziqoshiwe anyanisi oluhlaza
Ukulungiselela:
Sishisa amafutha epanini. Engeza u-anyanisi nogalikhi bese ugosa imizuzu emibili. Beka inkukhu epanini bese uhamba eminye imizuzu emihlanu. Gwema ukupheka izingcezu zenyama kuzo zonke izinhlangothi. Engeza irayisi bese ushiya imizuzu embalwa ukwenza izinhlamvu zivulekele. Thela in sauce soy. Engeza izaqathe, inkukhu umhluzi, usawoti kanye nepelepele bese ulethe ngamathumba. Ncishisa ukushisa, faka i-pan nge-lid bese upheka imizuzu engu-30. Engeza i-peas uhlanganise. Esikhathini esisodwa: 375 kcal, amafutha angu-8.5 g, ama-44 g carbohydrate, ama-34 g amaprotheni, ama-4 g fiber, 42 g calcium.