Imizuzu engu-20 ngaphambi kokudla, ngivame ukuphuza ingilazi yamanzi afudumele ukuze ngiqale isisu futhi ngilungiselele ukudla. Ukudla kwasekuseni Ngifuna ukwabelana zokupheka ezimbili okumnandi neziwusizo.
AMAGOSHA OKUSUKA KWEZINDALO
Uzodinga: 200 amagremu we-yogurt okuzenzela, 1 - 2 tsp. ukolweni wegorosi (noma yimuphi omunye umkhuba wokudla). Gaya okusanhlamvu, uhlanganise ne-yoghurt, futhi izinyosi ezinamanzi zinganezela ikhasi elibhaka noma i-apula, bese u-whisk.
Ama-grain ahlwanyelwe yi-antioxidant enhle kakhulu yokudla okuwusizo ka-Ekaterina Serebryanskaya, iqinisa uhlelo lwezinhliziyo, lucebise igazi nge-oxygen futhi lwandise igciwane. Ubuhlobo obuseduze nabakolweni obuhlumayo bukhuthaza ukuvuselelwa komzimba futhi kwehlisa ukuguga kwamaseli. Uma ukugaya amaprotheni akolweni enjalo emzimbeni, amahomoni enjabulo akhiqizwa.
I-MUSLI-IHLUKWA NE-QUINOA
Sithatha noma yiliphi izithelo ezomile (ama-apricot omisiwe, ama-cranberries, i-dogwood) namantongomane (ikhasew, umsedari, nesiGreki). Amantongomane amakhulu nezithelo aziqhekezi kalula, bese wengeza i-quinoa ebilisiwe (i-rice quino ivela eNingizimu Melika). Konke lokhu kudonsela i-yogurt yasekhaya, ukuhlobisa phezulu ngamajikijolo noma izithelo. Ku-100 g we-mix-dry-fruit mix - 100 g we-porridge.
Amantongomane anamaprotheni, amafutha kanye nama-carbohydrate, izithelo ezomile - ukugxila ezintweni eziwusizo (i-calcium, insimbi, i-magnesium, i-fiber, i-pectin). I-Quinoa (umkhiqizo omusha emakethe yethu, kodwa esihlwabusayo kakhulu futhi ewusizo, ingathengwa ezitolo ezinkulu) inamaprotheni amaningi kunanoma yikuphi okunye okusanhlamvu, futhi amino acid amaningi, umthombo ocebile we-fiber yokudla, i-phosphorus, i-magnesium nensimbi, ayiqukethe i-gluten, kulula kuhlanganiswa ngenxa yokudla okuwusizo ka-Ekaterina Serebryanskaya.
Ngezinye izikhathi ufuna ngempela ukudla okuthile okungathandeki emzimbeni wakho. Ezimweni ezinjalo, ngiyeluleka ngemikhiqizo evinjelwe ukuthi iqondiswe endaweni yayo ewusizo.
Isibonelo:
Ukudla kwanamuhla, i-alas, ayinayo yonke impahla ezuzisayo engokwemvelo. Emazambane amanje, i-calcium engama-68% engaphansi, ama-carrot - ama-aphesenti angu-17, ama-apula - ama-vitamin C angama-80 ngaphansi, nama-banana alahlekelwe u-84% we-folic acid nama-90% we-vitamin B6.
Le datha yangikhombisa ukuthi, okokuqala, isidingo esiphezulu sokusebenzisa imikhiqizo yezinto eziphilayo, futhi okwesibili, ukusiza umzimba wakho ngeyinkimbinkimbi yamavithamini ukumboza ukulahlekelwa kwezakhi ezibalulekile futhi ukuhlanza umzimba njalo ngezikhathi ezithile.
Ukuze ubuhle nempilo yesikhumba sami ngisebenzisa izingcindezi ezivela emithonjeni ye-steamed (umhlonyane, i-horsetail field, i-celandine, i-yarrow, amaqabunga e-birch). Sula imifino ayikwazi kuphela isikhumba, kodwa wonke umzimba. Isibonelo, iresiphi ye-decoction ye-flax imbewu: ama-isipuni 10-12 wembewu athulule ilitha lamanzi abilayo bese ubamba emanzini okugeza ngamaminithi angu-10. Phuza efudumele ku-100 -150 g kasithupha ngosuku kusukela ngo-12: 00 kuya ku-00: 00 amasonto amabili. Umzimba uzokhipha ubuthi nezidakamizwa. "
Kungcono: ibhanana, ushokoledi omnyama, izithelo ezomile, i-oatmeal noma ama-corn flakes namantongomane, i-rye, ukolweni ogcwele noma isinkwa esinamafutha; esikhundleni salokhu: ama-cookies, ushukela, ujamu, i-rice porridge, isinkwa esimhlophe, ibhotela, i-yogurt, yenkomo, i-halva.
Ukudla kweSerebryanskaya kuthatha indlela yokuphila enempilo, ngakho-ke lokhu kudla kulungele kuphela abathandi ukuhola impilo enempilo. Indlela yokuphila enempilo nokudla okunempilo kuyisihluthulelo sekusasa elijabulisayo kanye nempilo yowesifazane, okwenza owesifazane azizwe eqiniseka futhi ejabule kakhulu.