Yini ewusizo kwasekuseni?
Ububanzi bemikhiqizo bubanzi. Emhlabeni kukhona ukudla okwanele kokudla kwezitshalo nezilwane eziqukethe amavithamini, amaprotheni amafutha kanye nama-carbohydrate, kanye namanye ama-microelements, amakhulu ayo adingekayo emzimbeni wethu. Ngakho-ke, okukhethwa kukho okudliwayo kwasekuseni kuzoba yisisindo. Ake sizame ukunciphisa umbuthano, sisuse ohlwini lonke izinto eziyinkimbinkimbi ukuthi ezweni lethu kungenakwenzeka ukuthola noma kubiza, kanye nalabo izithelo, imifino noma inyama engenazo izimfanelo zokunambitheka okumnandi, okubalulekile. Okokugcina, asidingi ukudla okunamafutha amaningi kanye nekhalori eliphezulu. Ukudla kwasekuseni okuwusizo kuyinto elula futhi ephezulu.
Ngenxa yalokho, sithola isethi elandelayo yalokho okuwusizo kwasekuseni:
- amajusi amasha nemifino - i-orange ebaluleke kakhulu, utamatisi nesanqante. Amakhukhamba e-banal kanye utamatisi nawo azokwamukeleka;
- okusanhlamvu - ilayisi, ukunye okufana nokolweni, isinkwa se-rye noma i-wholemeal nezinye;
- elimnandi - izinhlobo ezihlukahlukene zemifino yemvelo, i-marmalade, enenani elilinganiselwe le-caloric, kodwa linambitheka kakhulu, kanye nomthamo wazo zonke izinhlobo zamavithamini;
- ikhofi kanye netiye elihlaza. Ngokuphambene nenkolelo evamile mayelana nezingozi ze-caffeine - lokhu akunjalo. Kusisiza ukuba siphakamise, senze umzimba ube ithoni. Uma ungenaso isifo senhliziyo - ukukhetha okuhle kakhulu. Ngendlela, itiye elihlaza liqukethe ngisho ne-caffeine engaphezu kwekhofi ngokwayo;
- imikhiqizo yobisi, ikakhulu - i-yoghurt. Kuyinto efiselekayo ukuzipheka wena, ngoba igcinwa izinsuku ezingu-1-2 kuphela;
- amaqanda. Ukwengeza okuvamile kokudla kwasekuseni, ikakhulu emazweni aseYurophu. Ngempela, inzuzo esilethela iqanda - kunzima ukugcizelela;
- ham kusuka enkukhu - umkhiqizo olula futhi owanelisayo, omkhulu ukudla kokudla;
- uju - ayidingi ukuphawula okukhethekile. Imvelo yasinika le ncoma, igcwele i-fructose kanye ne-glucose (69% yalokho okwakhiwa), kanye namavithamini B ngokukhethekile, ukuze sikwazi ukuyidla ekuseni, sinike amandla emzimbeni.
Izindlela zokupheka zokudla okunomsoco okunempilo. Okusheshayo, kulula, okuhlwabusayo
Abaningi "abacebisi" kwi-intanethi, kanye nabanye abadla ukudla okunomsoco kanye nabanye abantu abazicabangela ukuthi bayolwazi oluyigugu, ngokuvamile banikeza izincomo kulokho okuwusizo ekudleni kwasekuseni ngesimiso semikhawulo, enikeza ukulungisa "izimbali" zonke, ezingenakusetshenziswa ihora elilodwa lesikhathi sakhe. Kodwa empeleni ekuseni yisikhathi 'sokudla' kuphela, kodwa nokulungiselela umsebenzi. Sivame ukuhamba ngandlela-thile, ngakho-ke sifuna ukuthola ingxenye yethu yezakhi ngokushesha futhi sibalekele emsebenzini. Ngalokhu kubalwa, sizobhala izindlela ezimbalwa ezilula kodwa eziwusizo zokudla kwasekuseni.
I-Recipe 1 - vula isangweji le-banal ibe ngumkhiqizo owusizo
Wonke umuntu ujwayele ukuba "ashaye" ngokushesha isakhiwo sesinkwa, isoseji kanye noshizi angene kuye futhi abalekele emsebenzini. Ake sishintshe iresiphi kancane, ezophinde ihlale ilula, kodwa ewusizo kakhulu.
Izithako:
- rye noma isinkwa sonke sikakolweni - ama-2-4 tincetu
- i-cottage shiese - 100 g
- inyama yenkukhu - 3-4 izinhlayiya
- ama-dill - 1-2 amagatsha
- isaladi - amaqabunga 3-4
- ukhilimu omuncu - 1 tbsp. i-spoonful
- lwesinaphi - ithisipuni eli-1
- ishizi kanzima - ucezu olu-1
Ukulungiselela:
- Hlanganisa ukhilimu omuncu, i-cottage ushizi, lwesinaphi kanye nedill eqoshiwe ngomunye nomunye, engeza usawoti omncane ukunambitha. Ungangeza ngisho ne-spoonful of honey;
- Ku-toaster noma ku-skillet (engeza amafutha omnqumo amancane) gazinga isinkwa bese usakaza isiphuzo esiphumele phezu kwalo;
- Phezulu ngezintwana ezimbalwa ze-ham, ushizi, i-ulethisi nokumboza ngesigatshana sesibili sesinkwa. Ungakwazi ukunakekela ukulungiswa kwe-sauce kusengaphambili bese uyigcina efrijini. Khona-ke konke kuzothatha imizuzu embalwa.
Iresiphi 2 - isaladi yamaGreki nenkukhu ngokushesha
Izithako:
- inkukhu fillet - 1 ucezu
- I-Feta ushizi - 100 g
- utamatisi - 1 pc.
- Ikhukhamba - 1 pc.
- amafutha omnqumo - 2 tbsp. l.
- usawoti - ukunambitha
- pepper ukunambitha
Ukulungiselela:
- I-fillet ingafakwa othosiwe ngamafutha omnqumo noma ephekwe. Yenza kangcono kusengaphambili, uma usheshe, ubeke umumo ngenyama esiqandisini. Nakuba ekuseni inkukhu isenziwa ngokushesha;
- Sika izingcezu ushizi, ikhukhamba, utamatisi, izinkukhu zezinkukhu zibe izingcezu ezinkulu bese uzifaka esitsheni, ufafaze ngamafutha omnqumo, engeza usawoti kanye nopelepele ukunambitha, uhlanganise. Ukuze ukunambitha, ungangeza izinkinobho zesinkwa esomisiwe se-rye noma ngisho ntsha.
Konke, isaladi elula futhi ewusizo egcwele i-vitamin edingekayo - isilungele. Faka phakathi fantasy, bheka imikhiqizo engcono ukuyisebenzisa ekuseni bese wakha iresiphi yakho yokudla kwasekuseni okunempilo.