Ungasikhipha kanjani izivakashi ezingavunyelwe ezisuka emzimbeni? Le nkinga ibaluleke ikakhulukazi ehlobo lehlobo. Impendulo ilula: qala uhlelo lokuhlanza.
Khumbula imithetho eyisisekelo yokuhlanza umzimba:
- Phuza amaningi amanzi alula. Ukunciphisa utshwala nekhofi.
- Lungiselela ukuhlanza kusengaphambili. Cishe inyanga ngaphambi kokudla, shiya ukudla okunzima, okuthosiwe, okunosawoti nokudla okubabayo. Zama futhi ukuthi ungadli inyama. Abangani bakho: imifino, izithelo, imifino kanye okusanhlamvu.
- Qala ekuseni ngalunye ngengilazi yamanzi nge-lemon. Ungayifaka esikhundleni sayo ngesanqante esisha noma i-beet juice.
- Namathela ekudleni okunzima kungakapheli izinsuku eziyishumi, kodwa hhayi ngaphansi kwezintathu.
- Phinda ukuhlanza cishe kabili ngonyaka.
Nasi isibonelo sezitsha lapho ungenza khona imenyu yakho yokudla (zokupheka ezivela ezincwadini "Ayurveda" naku "Ukupheka kocwaningo lwesiShayina").
I-oatmeal porridge ene-blueberry sauce
Kuyini ukusetshenziswa: ama-oats aphathelene nezifo zamathumbu nesisu, asuse ubuthi, athinte kahle umsebenzi wezinhliziyo, izinso nesibindi. UBilberry, ngaphezu kwemali eminingi yamavithamini, iqukethe ama-antioxidants; liphinde linciphise amazinga kashukela egazini.
Izinkonzo ezimbili.
Izithako:
Iphariji:
- 2½ izinkomishi zamanzi
- 1 inkomishi oat okusanhlamvu (hhayi flakes!)
- I-pinch yesinamoni yomhlabathi noma i-matsis (ozikhethela)
I-bilberry sauce:
- 1 ingilazi ye-okhilimuli
- 1/8 indebe ye-agave nectar
Ukulungiselela:
- Thela amanzi epanini bese uwaletha emathunjini. Ekhuthazayo, engeza ama-oats futhi, uma usebenzisa, isinamoni noma ama-matsis. Vala umlilo, ikhava bese ushiya ubusuku bonke.
- Uma uhlangana kahle ekuseni, engeza amanye amanzi noma ubisi esikhundleni salo, uma ubhuloho bukhulu kakhulu. Pheka ekushiseni okuphansi imizuzu engaba ngu-10, uvuselela ngezikhathi ezithile.
- Ukuze uthole umsila we-blueberry nectre epanini. Pheka ngokushisa okuphansi, uvuselele ngezikhathi ezithile kuze kube yilapho ingxube ibonakala sengathi ihlaya.
- Susa i-sauce emlilweni, masibeke imizuzu emihlanu etafuleni noma ubeke efrijini. Thela i-porridge nge-sauce efudumele noma efudumele bese ukhonza ngokushesha.
I-pudding elayisi epholile
Kuyini ukusetshenziswa: irayisi isisiza ukuhlanza amathumbu nomzimba wonke, ikhulule umzimba wezinyosi.
Izithako:
- 2 izinkomishi of irayisi abilisiwe abomvu
- ¾-1 indebe yobisi esikhundleni
- Ibhanana elivuthiwe, lisikiwe, noma ama-tablespoons angu-1-2 we-maple isiraphu, ushukela kakhukhunathi noma izithelo ezomisiwe eziqotshiwe
- I-¼-½ ithisipuni emhlabathini isinamoni
- I-snaps ezimbalwa zomzimba womhlabathi
- 1/8 isipuni sosawoti olwandle
- I-octed orange noma i-lemon (ngokuzikhethela)
Ukulungiselela:
- Epanini, faka izindebe eziyi-1½ zelayisi abilisiwe kanye nazo zonke ezinye izithako, ngaphandle kwalezi zitshalo. Uma ufuna, ungangezeli ibhanana. Kancane kancane uthele i-¾ indebe yobisi esikhundleni.
- I-corolla noma imfoloko yenza inhlanganisela yamazambane ahlambulukile. Ngaphandle kwalokho, ungasakaza i-blender ngaphambi kokuba uyibeke epanini, kepha gwema ngokushesha futhi kulula ukugeza.
- Engeza i-½ inkomishi yerayisi bese ushisa umxube phezu kokushisa okuphansi
- ngaphambi kokuqina.
- Uma uthanda, hlaziya ngobisi obusele, engeza i-sweetener, i-orange noma i-lemon isithako ukunambitha uphinde uhlanganise kahle.
I-Brussels ihluma nge ithanga nama-alimondi
Kuyini ukusetshenziswa: noma yiluphi uhlobo iklabishi kusiza ukuhlanza umzimba, kususa i-cholesterol emzimbeni, kunciphisa ushukela wegazi futhi kusize ukuqeda isisindo esiningi. Ithanga liqinisa isibindi futhi lihlanza amathumbu. I-almond ihlanza igazi futhi iqinisa izinga le-glucose.
Ama-4-6 servings.
Izithako:
- 1 I-Muscat ithanga, ihlutshiwe futhi ibheke cubes 1.3 cm (cishe 3 izinkomishi)
- Izindebe ezimbili ze-Brussels zihluma ngesigamu
- 1/3 izinkomishi zama-alimondi
- 1 ithisipuni iginki elivuthiweyo
- Isipuni 1 se-lemon
- Isipuni esingu-1 fresh juice
- 1 isipuni tamari sauce
- Isipuni esingu-1 se-maple isiraphu noma isiraphu esinosawoti ensundu
- 1 isipuni 1 irayisi ensundu noma uviniga
- Usawoti olwandle
Ukulungiselela:
- Pheka ithanga elincane le-muscatine ngaphambi kokunciphisa (kodwa ungaphuzi!). Dlulisela endishini.
- Vele upheke amahlumela amabili aseBrussels bese uyifaka emathangeni.
- Ngesikhathi uvuselela njalo, gazinga ama-alimondi endaweni yokushisa ngokushisa okuphansi kuze kube nsundu yegolide.
- Hlanganisa izithako ezisele ezitsheni, bese uzifaka emifinini, ufafaze ama-alimondi uphinde uxubane kahle. Sicela usawoti.
Umsuka we-avocado ngekhukhamba
(ayidingi ukupheka)
Kuyini ukusetshenziswa: i-avocado iqukethe eziningi zama-antioxidants, lesi sithelo sisiza ukuqeda ubuthi futhi sinciphise i-cholesterol. Ukhukhamba futhi kusiza ukuqeda izinto eziyingozi futhi ugcine ukugaya.
Izinsiza ezine.
Izithako:
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Ukulungiselela:
- Beka zonke izithako, ngaphandle kwe-zucchini nosawoti, ku-blender noma kwiprosesa yokudla nge-S cutter blade. Hlanganisa ku-homogeneity. Thela isitsha esikhulu.
- Engeza i-zucchini, usawoti ukunambitha, ukumboza kanye nesifriji esiqandisini imizuzu engu-20 ngaphambi kokukhonza.
I-cocktail ye-celery, ama-apula, izaqathe nama-beet
Kuyini ukusetshenziswa: isilimo esidliwayo esinamagatsha anamanzi kusiza ukususa ubuthi emzimbeni futhi uhlanze igazi; ama-apula agcwele ama-antioxidants, aqeda amathonsi; I-beet isusa uketshezi okweqile, inciphisa ushukela wegazi futhi ingathobeli izinto eziyingozi; izaqathe ziyasiza kakhulu isibindi namathumbu.
Izinkonzo ezimbili.
Izithako:
- Iziqu ezintathu noma ezine zesilimo esidliwayo esinamagatsha anamanzi
- Ama-apula angu-2
- 2 izaqathe, ikhasi
- 1 beet encane
- Ama-sprigs amabili ka-parsley
Ukulungiselela:
- Sika zonke izithako zibe izingcezu ezincane ukuze zidlule emgodini wokunikezela we-juicer.
- Yeqa zonke izithako ngokusebenzisa i-juicer. Hlanganisa njalo.
- Thela i-cocktail ibe yizibuko ezimbili bese uphuza ngokushesha.
Umzimba wethu udinga ukulahla njalo izinto ezilimazayo, nemikhiqizo yemvelo ingasiza kulokhu kunanoma yimiphi imithi. Hlanza, ube mnandi futhi uphile!