Ikhukhamba - umkhiqizo omuhle wokudla
Iqukethe ikakhulukazi ngamanzi kanye ne-fibre yokudla. Le mifuno iqukethe namavithamini kanye nezici zokulandelela: B, C, PP, potassium, phosphorus, iron, i-iodine amavithamini. Ngama gramu angu-100 ekhukhamba iqukethe 14 kcal kuphela. Lo mkhiqizo awubangeli ukwelashwa futhi awunakho ukuphikisana. Ngakho kufanele kuphethwe ngokuthi ukudla kwekhukhamba kuphephile kakhulu, kodwa kusebenza kahle.
Okubaluleke kakhulu ekudleni kwekhukhamba ukuthi kufanele udle kusuka ku-one nangxenye kuya kwamakhilogremu amabili amakhukhamba ngosuku. Ungakhathazeki, isibalo asikho esabekayo kakhulu futhi sisesimweni sebusuku ngeke uphuphe kulezi zitshalo. Ngaphandle kwamakhukhamba, imikhiqizo esele kumele ibe yilapho isitshalo esekelwe futhi iyingxenye yeqembu lama-carbohydrate enzima. Okuqukethwe kwekhalori yenani labo akumele kudlule i-800 Kcal.
Sikunikeza imenyu yamasonto onke esekelwe ekudleni kwekhukhamba:
NgoMsombuluko
Isinkwa se-Rye, ukhukhamba amabili
Isobho semifino (izaqathe, utamatisi, anyanisi, iklabishi), i-apula eyodwa
Ikhukhamba isaladi, i-parsley neklabishi, enomnandi ngamafutha
NgoLwesibili
Amakhowe othosiwe, amakhokhamba amabili
100 gr. okuphekwe inkukhu, isaladi yemifino
Isaladi yekhukhamba kanye isanqante yashizi, okoliswe ngamafutha
NgoLwesithathu
Isinkwa se-Rye, ukhukhamba amabili
Isaladi kusuka emifino (utamatisi, ukhukhamba, iparsley)
Ibele lesikhumba elibilisiwe, ukhukhamba amabili
NgoLwesine
Isitshalo semifino (izaqathe, amakhowe noma i-zucchini), isinkwa se-rye
Isobho semifino, 20 gr. ushizi noma ushizi
Isaladi kusuka ku-sauerkraut namakhukhamba, okhethwe ngamafutha
NgoLwesihlanu
Amakhukhamba amabili, isinkwa se-rye nge ukhilimu omuncu
100 gr. abilisiwe inkukhu fillet, isaladi of isanqante yashizi kanye ikhukhamba
50 gr. ushizi noma i-brynza, ukhukhamba amabili
NgoMgqibelo
Amakhowe othosiwe, isinkwa se-rye, ikhukhamba eyodwa
Isitshalo semifino (kusuka ku-zucchini noma utamatisi nge izaqathe), 20 gr. ushizi noma ushizi
Inyama ebilisiwe (inkukhu noma inyama yenkomo), ukhukhamba amabili kanye ne-apula eyodwa
NgeSonto
Amakhukhamba amabili, isinkwa se-rye nge ukhilimu omuncu
Isaladi yemifino (ukhukhamba ne-sauerkraut), i-100 gr. okuphekwe inkukhu
I-120 gr. i-cottage cheese ephansi-fat, ikhukhamba eyodwa
Phakathi kokudla, kudingeka udle ukhukhamba noma uphuze i-cocktails ikhukhamba. Nansi iresiphi yomunye wabo: amakhukhamba amabili aphakathi nendawo encane ye-dill igaya nge-blender. Ngemva kwalokho, engeza isipuni esisodwa sejamu lemon kanye nezipuni ezimbili ze-soy sauce. Kufanele kube nokuvumelana ngokufana nesobho sekhrimu.
Ukubuyekeza mayelana nokudla
I-Valentina:
"Lapho ngineminyaka engama-ubudala (futhi ngineminyaka engama-43 ubudala), abesifazane ngokuvamile abanalo ulwazi oluthile lokuphila, kodwa i-kilogram yama-5-10 amakhilogremu engeziwe." Ngangiyinto ehlukile. ngakho-ke ngazama ukuzisindisa, ngakho ngazama ukuzisindisa, ngakho ngazama ukuzisindisa mina, nganquma ukushintsha isithombe sami kangcono futhi nganquma ukuthuthukisa isithombe sami ngendlela engcono futhi, njengendlela yokulahlekelwa isisindo, nginqume ukukhetha ukudla okukhukhamba, angiyikudla ukhukhamba unyaka (ngidle kakhulu) lokho abakwenzayo ngamafomu ami kukhona! I-Minus 5 kilos ngesonto elilodwa! ekubambeni, akunjalo kudala, insizwa ethile yayifuna ukuhlangana nami ... "
U-Nadia:
"Isoka lami selizobuya liphuma ebuthweni, ngilinde ngesineke, kodwa ngenkathi sisekude, angizange ngihambe ngaphandle kwesikole." Ngokuvamile, ukungabi nokudla okunempilo, ezemidlalo nokungahambisani nokuphila kwami kwenza umsebenzi wabo - mina Ngaqonda ngokucacile ukuthi ngase ngisongile isibalo sami, kodwa ngangingafuni ukudla, ngesaba ukuthi isisu sami sokubeletha sizoqala ukuqhubeka, kodwa ngithole ukudla kwekhukhamba izinsuku ezingu-7 kuyi-intanethi, kwasekuyihlobo, ikhukhamba yayilwandle, yebo futhi ukudla ngokwalo kunomusa kakhulu esiswini. kwakukhona isonto - umphumela wamangaza hhayi kuphela abajwayelene nabo kodwa nomfana obuyela emuva ebuthweni.Ngilahlile ama-kilogram angu-5 esisisindo.Inganeliseki ngokucabangela okwamanje esibukweni ... "