Nciphise ukucindezela
Uma udokotela enqume ukuthi usukhulile ukucindezela okungahambi kahle, ngaphezu kwezidakamizwa, udinga ukudla okukhethekile.
Nasi imenyu yesibonelo:
- Ukudla kwasekuseni
Juice kusuka isilimo esidliwayo esinamagatsha anamanzi, apula, isithombo sebhitrudi kanye kiwi. I-low-fat cereal curd. I-cocoa. Ukuhlanganiswa kwama-juice izithako kunika umthelela omkhulu wamanzi. I-curd ye-grain, equkethe inani elikhulu le-calcium, libuyisela ukuhamba komgogodla, likhulule izinkinga zobuchopho eziqhubekayo. Futhi i-cocoa igxilile ukucindezelwa kwegazi, okwenza ukuba kusetshenziswe ngokujwayelekile oketshezi emzimbeni.
- Ukudla
Isaladi lama-karoti nama-kiwi (2 izaqathe, ama-kiwi amabili, isigamu se-pear, 50 g we-fat fat omuncu omuncu). Izaqathe - umphakeli wevithamini A, okuyinto ngenxa yokuhlanganiswa nosawoti omuncu ehlanganisiwe ngokugcwele, okufaka isandla ekwenzeni ngcono umbono. Isobho se-lentil (isigamu seglasi lamalenti, amazambane ama-2, izaqathe, anyanisi, i-garlic, ama-gramu angu-20 ushizi, amafutha omnqumo, i-parsley nosawoti). Isobho sinomphumela wokuhlanza futhi sithuthukisa ukusakazwa kwe-cerebrospinal fluid. Izilwane zasolwandle nezinabhontshisi (250 grams of cocktail yokudla, 100 g of ubhontshisi, pepper, usawoti, amafutha omnqumo, i-lime). Pheka ukudla okulwandle okuphekiwe ngamabhontshisi uphinde uthele ijusi likalamula. I-Seafood icebile amaprotheni, i-iodine, i-polyunsaturated fatty acids ewusizo. Zijwayele ukugcoba umzimba, ukwandisa ukusebenza kwegciwane le-thyroid, ukukhulula umthwalo omanzi ovela ezitsheni zobuchopho. Izithelo ezomile nge ukhilimu omuncu (50 g we-prunes kanye nama-apricots omisiwe agcwele ama-walnuts futhi uthele ukhilimu omuncu omuncu). Le dessert inomthelela omuhle ekusebenzeni kobuchopho, izinqubo ze-hematopoiesis, zikhuthaza ukuzivikela emzimbeni.
- Dinner
I-oat pudding (ingxenye yesine yeglasi ye-oatmeal, ingilazi yobisi, ushukela we-1 we-isipuni, 15 g webhotela, isinamoni nosawoti). Pheka ikhalenda ngesigamu sobisi nosawoti, engeza ubisi olusele, ushukela, isinamoni, vumela ukuthi uphuze imizuzu engu-10. I-oatmeal inomthelela okhukhulayo, ihlanza amathumbu futhi ikhuthaza ukukhiqizwa kwe-melatonin, into ebangela ukulala okujulile.
Umkhosi wamehlo
Inkinga enjalo, njengokunciphisa embonweni, ibuye ixazululwe ngumsoco. Ngeke silinde kuze kube yizibuko ezibhalwa kithi, ukuvimbela kuyindlela engcono yokuvimbela lesi sifo. Okungenani kanye ngesonto, yenza ikhefu lamehlo.
- Ukudla kwasekuseni
I-omelette nge isipinashi (amaqanda, indebe yekota yesine, i-100 g isipinashi efriziwe, amafutha omnqumo, usawoti). Isipinashi kusiza ukunciphisa i-cholesterol, ithuthukise ukujikeleza kwegazi, kuqede ukuvuvukala kwangaphakathi, kubuyiselwa igazi lokukhipha i-microcirculation. Isaladi yamatamatisi omnyama nge-artichoke yaseJerusalema (1 utamatisi, i-artichoke yaseJerusalema, amaqabunga esilimo esidliwayo esinamagatsha anamanzi, amafutha omnqumo, usawoti kanye nopelepele ukunambitha). Kumatamatisi oqoshiwe, engeza i-artichoke yaseJerusalem nekhredithi. I-artichoke yaseJerusalema iqukethe i-prolilotic inulin - umthombo we-fibre yokudla edingekayo ukuze kusetshenzwe ngokujwayelekile. I-Lycopene, equkethe utamatisi, i-oncoprotectant, iqeda izenzakalo eziqhubekayo ebuchosheni, igqugquzela umsebenzi we-optic nererve.
- Ukudla
Umsuka wekholifulawa ngesiNgisi (ubilise iklabishi inhlanganisela yamanzi nobisi, engeza othosiwe ebhotela ibhotela futhi washaywa nge ukhilimu omuncu isikhupha). Ukholifulawa ucebile nge-vitamin C, ukutholakala kwawo kuyadingeka ukuze kugcinwe ingculazi futhi kubuyiselwe umbono ngemva kokusebenza ngokweqile. Le dish idinga ukulahlekelwa isisindo. Amapancake nesibindi senkomo yenkomo namaqathi (isibindi nesobhothi e-kefir, sidlula i-grinder yenyama, engeza usawoti, engeza amaqanda nofulawa, gazinga). Isibindi sesilwane sinezinsimbi eziningi, okudingekayo ukuze silondoloze izinga elihle le-hemoglobin, okuyiyona eyinhloko yomhlinzeki we-oxygen kuya kwezicubu. I-Beta-carotene izaqathe ngokubambisana namafutha yemifino kukhuthaza ukwakheka kwevithamini A, okudingekayo ukuze kube nokubonakala okubonakalayo. I-dessert ye-Watermelon-yoghurt (uthathe ama-cubes of pulp we-watermelon uthele i-yogurt). I-Watermelon inomphumela wesibindi, inciphisa ukucindezela okungahambi kahle.
- Dinner
Isobho se-mushroom lama-mushroom (250 g amakhowe abilayo, engeza othosiwe ema-anyanisi we-ovini yemifino futhi othosiwe ebhotela 1 ufulawa wezipuni, oshaywa nge-blender, ufake imifino). Ucwaningo lwamuva lwezazi zokudla luye lwabonisa ukuthi izobho ziwusizo ikakhulukazi kusihlwa, njengoba zitholwa kalula. Amakhowe asebenza njengama-adsorbents of slags kanye ne-toxin, imifino kanye nebhotela inothile amavithamini E no-D, okudingekayo ukuze ubone umbono omuhle.