Ukuba usenokugqiba ukuqala ukutya ngokufanelekileyo, kufuneka udibanise kwimveliso yakho yokutya yansuku zonke yokulahleka kwesisindo. Emva kophando oluninzi, kwagqitywa ukuba ubuncinane ubuninzi beekhalori kukutya kwemifuno.
Ukutya okuchanekileyo kweekhalori kufanele:
- iqulethe inani elincinci leoli;
- i-carbohydrate engcolileyo lula;
- qulethe i fiber .
Umzekelo weemveliso eziphantsi kweekhalori zokulahleka kwesisindo
- Itiye elihlaza. Umzimba uye wafumana i-1 indebe yalolu siselo, kufuneka uchithe malunga neekhalori ezingama-60, uze ufumane 0.
- Imifuno. Dill, parsley, isilimo esidliwayo esinamagatsha anamanzi, i-coriander njalonjalo-ezi mveliso, okanye kunoko imifuno yazo, ngokwenene, ixabiso le-caloric value.
- Iziqholo kunye neziqholo. Bangakwazi ukutshintsha ngokupheleleyo ityuwa ephethe amanzi emzimbeni wakho. Ukongezelela, unokufumana enye indlela engcono kwi-ushukela, umzekelo, isinamoni.
- Imifuno. Imifuno emitsha engazalwanga ne-pesticides iya kunceda ekufomeni ngokufanelekileyo imenyu yokutya.
- Iibhere. Ingaba yindawo engcono kakhulu yesohlwayo, kuba yintoni enokuba lunandi ngaphezu kweglasi yamabhereberries, i-strawberries, i-blueberries, njl.
- I ziqhamo. Kumele kube kukutya, kuphela kungekudala.
Kufuneka uqonde ukuba ukutya okutyala kuphela akuyi kuba ngokwaneleyo ukusebenza komzimba. Ngoko ke, kucetyiswa ukuba uyongeze kunye nenyama, intlanzi, isonka kunye nemveliso yobisi emuncu.
Iimveliso zenyama ye-calori ephantsi ziquka: inkukhu, i-turkey, i-veal veal kunye nenkomo, kunye nomvundla. Phakathi kweentlanzi kunye
Izidlo zaseLwandle kufuneka zihluke: i-squid, i-squp, i-carp, i-shrimp, i-pike ipaki, i-pike kunye ne-pollock.
Ngokuphathelele kwimveliso yobisi obumuncu, kucetyiswa ukuba uyisebenzise ngaphandle kweoli. Ukwenza kube lula ukuba uqonde, jonga ithala lekhalori yemveliso yokulahleka kwesisindo.Umxholo wekhalori weemveliso zokulahleka kwesisindo
Ezinye iimveliso ezisuka ngasentla zifuna udweliso olukhethekileyo:
ICrapefruit . Ukongeza kwinto yokuba iincinci ezimbalwa (ngo-100 g i-35 kcal), inceda kwakhona ukutshisa amafutha nokunciphisa ukutya. Ukuba udla i-1/4 ye-citrus, ungatshisa i-800 kcal. Ukutya kuphela kuyimfuneko kunye kunye neembrane, kuba ngokuqinisekileyo kukho izinto eziyimfuneko.
Iinanayi . Kwi-100 g yeziqhamo zangaphandle zingu-48 kcal. Ukongezelela, kunceda ukunciphisa umzimba, iinanapple imele ifake ukunyanzelana, ngokuqinisekileyo ichaphazela umsebenzi wesisu kunye namathumbu.
Ukuze ufumane isondlo esilungileyo nesinomhlwa, siya kunika umzekelo weemveliso ezincedo.Unomdla kwaye unentliziyo
Kukho iimveliso ezincedisa ukuzalisa, kodwa abavumelanga ukuba babuyisele. Le migaqo ilandelwa yimveliso equkethe iprotheni ecocekileyo. Ukuze udibanise izitya ezivela kwimveliso enjalo, yongeza kuzo izityalo, iziqholo, izithelo kunye nemifuno.
Usefull
Eli candelo liquka iziqhamo nemifuno. Thintela ukuguga: igromegranate, iidiliya ezibomvu kunye neklabishi, i-broccoli kunye neetatayi. Ukunciphisa ukwanda kwamanzi: ukhukhamba kunye nemifino.
Unokukhetha kwimveliso engentla efanelekileyo kakhulu kuwe kunye nefom kubo ekudleni kwakho, okuya kukunceda ukulahla iipounds zamanye kwaye uphucule imeko yomzimba ngokupheleleyo. Ukuze ungalahlekelwa ezininzi kwiivithamini kunye nokulandelela izinto ngexesha lokupheka, kucetyiswa ukuba uzipheke isibini, ubhaka ehovini, isonka okanye ubilise.