Uma ungagcini ukudla okunempilo, kungabasiza ekusebenzeni kwesibindi empofu nokugula kwezifo ezihlukahlukene.
Yini okumele yenziwe ukwenza umsebenzi wesibindi usebenze kahle? Okokuqala ukudla, kuyilapho ukunciphisa ukudla okucasula isibindi, ukudla kufanele kube nokuphathwa okushisa. Ukudla okunjalo kunikeza ukuthula okukhulu kwesibindi ngesikhathi esifanayo ngaphandle kokulahla umzimba wezakhi zomzimba.
Yikuphi ukudla okungasiza ukubuyisela isibindi uma kungenakunqikaza nokukhululeka ohlangothini, ukufutheka emlonyeni? Njengoba sinikezwe isigqi sethu sokuphila esibi, isibindi sethu singakwazi ukulayisha ngokweqile, sidle ngokweqile ukudla okuhlukahlukene. Lokhu, isibonelo, kuyisiqephu sekhekhe, sidliwe emva kokudla okunomsoco, noma amafutha ashisayo shish kebab, okungeke akwazi ukuwenqaba. Futhi isibindi siphendula ngalokhu ngesisindo ohlangothini nokufutheka emlonyeni.
Ngakho, nansi ukudla okuwusizo kakhulu kwesibindi esizosiza ukuzolalisa umzimba wethu obalulekile:
- ukusetshenziswa kwamathambo kunoma yiluphi uhlobo (ubhontshisi, imbewu yamathanga, amapanki, njll);
- isobho kusuka emifino - ungaba nemifino, umhluzi wenyama ohlungwayo;
- inyama emhlophe ye-veal, inkukhu, i-turkey ngesimo esibilisiwe, ibhaka ngaphandle kokufaka amafutha, noma i-cutlet steamed;
- izinhlanzi ezinamafutha - izibopho ze-cod, i-carp, i-pikeperch, eziphekwe ngesimo se-steamed noma ebhaka. I-absorption ye-hake, i-tuna, i-salmon ebomvu, i-pollock. Okudingekayo kwiprotheni yesibindi iqukethe inhlanzi yamanzi i-pike, i-bream, i-carp, i-perch.
- I-fat-calories ye-calorie ye-cottage cheese content ayikho ngaphezu kwama-2%, kunconywa mayelana ne-100-200g ngosuku, kanye nemikhiqizo yobisi ngendlela yobisi oluphekiwe, i-kefir, i-tana.
- i-porridge ewusizo kakhulu, okusuka ku okusanhlamvu, i-oatmeal;
- Amafutha omnqumo wokucindezela okubandayo, amafutha yemifino;
- Imifino eye yenziwa ikakhulukazi ukushisa, uma ukubekezelelana kwesibindi kuhle, ingaba okusha ngendlela yama-saladi agcwele amafutha;
- izithelo ezomisiwe - omisiwe, ama-apricot omisiwe, umlimi;
- jelly, pudding, izithelo jelly;
- isinkwa samasinkwa esomisiwe;
- izifo ze-rose ezinqeni noma i-chamomile;
- ijusi lamazambane liwusizo kakhulu esibindi, ligcwalise ngamandla futhi lihlanze;
- Utamatisi oluhlaza lubangela ukunciphisa izinqubo zokuvuvukala esibindi;
- iminqumo ibuye isetshenziselwe isibindi, ukwandise ukukhiqizwa kwejisi le-bile;
- I-avovoc ivikela isibindi emiphumeleni eyingozi yemvelo.
Iqiniso elithakazelisayo: isibindi yisona esikhulu kunazo zonke emzimbeni womuntu, futhi singalinganisa u-1, 5kg. Kubhekene nezinqubo ezibalulekile - kuqukethe amaprotheni, ama-carbohydrate, izinqubo zamafutha futhi ususe imikhiqizo yokubola emzimbeni. Isibindi sinendawo yokuziphilisa. Ngisho nayo yonke isibindi esususwe ngesikhathi sokuhlinzwa, inani laso lakhiwe kabusha emavikini ambalwa.
Uma umuntu enesifo sesibindi sesifo sesibindi, udinga ukudla okukhethekile.
Nazi ezinye zokudla zesibindi ezivunyelwe ukudla ukubuyisela isibindi:
- Iziphuzo . Ungasebenzisi itiye, itiye nobisi, ikhofi yemvelo.
- Imikhiqizo yemifino . Isinkwa sezinkwa, ukolweni, udokotela ozobanjwa izolo. Ama-coat oatmeal.
- Imikhiqizo yobisi . Zonke izinhlobo zobisi kunoma yiluphi uhlobo - oluphelele, olomile, olunomphefumulo.
- Imikhiqizo yobisi ephuziwe - i-kefir, i-cottage shizi, ukhilimu omuncu, i-yogurt.
- Amafutha . Zisebenzise ngemali elinganisiwe. Kuyinto yamafutha omnqumo, omuncu, amafutha e-sunflower ahlanzekile.
- Izitsha ezivela emaqanda . I-omelet yamaprotheni iyasiza, iqanda ngokwayo lengezwe kuphela kwimikhiqizo ye-culinary, kodwa isikhupha singadliwa ngesamba esincane - esisodwa ngosuku.
- Indawo ebalulekile ithathwa yizisobho . Kufanele zilungiselelwe kusuka emifino ehlanzekile, ngaphandle kwezimpande ezihlabayo. Ukulungiselela izobho zobisi kanye nezithelo kuzoba usizo.
- okusanhlamvu . Ingxenye ewusizo yokudla - i-oatmeal, i-buckwheat, i-oats, ngokufaka ubisi noma i-cottage shizi.
- Inyama, imikhiqizo yezinhlanzi kufanele iqhutshwe noma ibhakwe. Inyama yenkukhu, i-veal iphikisana neziguli ezine-hepatitis.
- Izithelo namajikijolo angadliwa zonke izinhlobo ezinomuncu - ilamula, i-currant. Kuyasiza ukufaka uju ekudleni, kuphela ngemali encane.
- Akungabazeki ukuthi imifino eluhlaza nemifino entsha iyasiza.
- Ukunambitheka kuzobandakanya ushizi, ham, i-cod isibindi .
Yini okufanele isuswe ekudleni uma kunezibonakaliso zezifo zesibindi? Ngokuyinhloko konke okubabayo, okunamafutha, omuncu, okubhema. Imikhiqizo yesitoreji sesikhathi eside, egcwala izidakamizwa, izilonda ezihlukahlukene kanye nama-dyes akhishwe.
Akunconywa ukuba adle inyama enamafutha, njengezinyosi, inyama yengulube, inyama yezinyosi namadada, kanye nesinkwa, ama-sausage ahlukahlukene, ama-marinades, okukhona njalo okuqukethwe kokuviniga. Kumele silahle u-anyanisi negalikhi ngesimo esibhakabhakeni, i-chili, i-horseradish, lwesinaphi. Kumele kukhishwe ukusetshenziswa kwekhofi eqinile nephuzo kunoma yikuphi okwanele.
Ngumuphi uhlobo lokudla okunempilo okudingayo ukuze udle ukuze ulondoloze impilo yebindi?
Kuyinto ukudla okunjalo okungadluli isibindi futhi kusetshenzwa kalula. Kusukela emifino kuyasiza ukusebenzisa izaqathe, ubhontshisi, ummbila, utamatisi namakhukhamba, amathanga, i-zucchini, iklabishi.
Ukuze unciphise isibindi esiguliwe, ijusi kusuka ezinqotjeni ezisanda kufakwa lapho kutholakala khona uketshezi okhilimu omuncu noma i-spoonful yanoma yikuphi amafutha yemifino kungafaneleka. Amaqanda adliwa kuphela abilisiwe-abilisiwe kabili ngesonto.
Amaprotheni ayadingeka ayatholakala ezinhlameni - amalenti, ubhontshisi, ubhontshisi, i-peas eluhlaza. Izitshalo zebhontshisi nazo zinomphumela wesisu, ukususa uketshezi okwedlulele emzimbeni, okubaluleke kakhulu ekusebenzeni kahle kwesibindi.
Lapho isifo sesibindi sinconywa ukuphuza amanzi amaminerali. Amanzi kufanele athiswe kuze kufike ku-45 ° futhi usezingeni lokuphulukisa, hhayi ngesikhathi esiyinkinga yesifo. Phuza ingilazi eyodwa kathathu ngosuku. Uma i-asidi yesiphuzo esiswini sincane, bese uphuza amaminithi angu-30 ngaphambi kokudla, nge-acidity evamile emaminithini angu-50-60, uma ukhuphuka - amahora angu-1, ama-5.