Isondlo esifanelekileyo sokulahleka kwesisindo - imenyu kunye nemigaqo-siseko

Ukutya okukhethiweyo ngokufanelekileyo yinxalenye ebalulekileyo yempilo nokubonakala kakuhle. Isondlo esifanelekileyo sokulahleka kwesisindo, imenyu yayo ihluke kakhulu, iya kunceda ube ngumnikazi onoyolo lomfanekiso omhle kunye omhle kwiiveki ezimbalwa nje. Indlela yokulungelelanisa ukutya ngawo yonke imigaqo yokwenza kube luncedo-ulwazi oluncedo kuwo wonke amabhinqa.

Imigaqo yesondlo esifanelekileyo

Ukuphelisa ngokupheleleyo ekudleni kokutya okunamafutha kunye ne-high-calorie, imenyu ayiyi kuba yindlela efanelekileyo. Ukwenza oku, kufuneka uhambelane neziphakamiso ezininzi ezibalulekileyo ukuba zonke izondlo zehlabathi zinike. Kwaye akusiyo ukugqitywa ngokupheleleyo kweemveliso zepuphu okanye ezinye izinto eziyingozi, ngokweenkolelo ezidumileyo. Emva koko, i-pasta kufuneka ibe khona kwimenyu yomntu obeka esweni impilo yakhe.

Iziseko zesondlo esifanelekileyo zibukeka ngathi:

1. Ukutya okuxhamlayo. Isahlulo kufuneka sibe ubungakanani besundu, kunye nenani lamkeleko, okungenani 5.
2. Isondlo esifanelekileyo sokulahleka kwesisindo, imenyu yakhe eyakhiwa ekusebenziseni inani elikhulu lezitsha, kubandakanywa ukubandakanywa ekudleni kuphela kwezo zinto ezinokutya okunempilo. Oko kukuthi, apho kukho i-BZHU eyimfuneko ebalulekileyo yomsebenzi opheleleyo womzimba.
3. Ukubala okuqukethwe kwekhalori yokutya kunye nokutya kwansuku zonke ngokubanzi. Isondlo semenyu kuxhomekeke kwimpilo.
4. Ukunciphisa ukusetyenziswa kweeshukela ezinamafutha kunye namafutha ubuncinci. Ukutya okukhawuleza, ii-pies, varenki, iindwangu kunye nezinye iimveliso ezigqityiweyo-phantsi kokunqandwa kancinci.
5. Ukutya okucebileyo kwi-carbohydrate kuyenziwa kude kube ngu-12-00 ngosuku. Emva koko ngokuhlwa ngokuhlwa kukulungele ukukhawulela imifuno (ngaphandle kwalabo abanalo isitashi) kunye neziqhamo (ngaphandle kwamagilebhisi, amabhanana kunye ne-avocados).
6. Ukuthotyelwa kwemali yamanzi. Umgangatho wemihla ngemihla yokusela iiliitha ezimbini, ezingabandakanyi uketshezi kwezitya zokuqala, itiye, ikhofi kunye nezinye iziphuzo. Iingcali zicebisa ukusela iglasi yamanzi kwisithathu kwisure ngaphambi kokutya. Oku kuya kwenza ukuba inkqubo yokugaya iqale ukusebenza kwaye inciphise inani lokutya okulandelayo.
7. Imenyu yesondlo esifanelekileyo yokulahlekelwa isisindo kubangelwa ukupheka kwi-steamed, ebilisiwe, ibhaka, i-stewed kunye ne-grill. I-Fried, izitya zokubhema kunye neetyuwa zivunyelwe.

Ukutya okunesondlo esifanelekileyo

Abanye banokuqiniseka ukuba ngokunciphisa izahlulo ngobukhulu besundu, ungadla into encinci yezinto zonke, kodwa oku akunjalo ngokuchanekileyo. Iqela ngalinye lokutya litshitshiswa ngendlela yethu, kanti ukuxuba kunye nezinye izitya kunokukhokelela ekungcoleni kakuhle, kwaye oku kusongela ukuqokelela kwamaseli amatsha amacala kumacala, isisu kunye namathambo. Abachwephesha baye bahlakulela ukuhambelana kweemveliso zetekisi efanelekileyo yokutya , enikezelwa ngezantsi, kuya kunceda ukuqonda ukuba yiyiphi imveliso enokudibaniswa, kwaye yiyiphi indlela okumele ikhutshwe ngayo ukuze zikhusele kwisethi yamakhalori angaphezulu.

Ukulwa nobunzima bomzimba obunzima kunobungozi kumzimba, kufuneka uququzelele imenyu efanelekileyo. Ukutya kokutya akuthethi isiteleka sokulamba kunye nokukhutshwa kwemveliso ebalulekileyo. Ngokuchasene noko, ukutya kufuneka kulungelelanise kwaye kuqulethe onke amaqela eeprotheni, i-carbohydrates kunye namafutha, kodwa kungekhona izilwanyana, kodwa ityala.

Ikusasa lokunceda - ukutya okunomsoco wokulahlekelwa isisindo

Isidlo sokuqala sibaluleke kakhulu kwaye sibalulekile, apho ukuzaliswa komzimba onamandla amakhulu kuxhomekeke ngosuku olulandelayo. Imfesi yeSidlo sasekuseni kwimenyu enokumisa, eyona nto ingaba yinto ehluke kakhulu, yakhiwe ekusebenziseni i-carbohydrate kunye nokutya kwamaprotheni. Ingaba i-omelets e-steam, i-cottage cheese, kunye nokudibanisa kwezithelo ezomileyo, i-yoghurts, i-salads yesithelo kunye nokutya kunye neetyunithi ezimbalwa zeeshizi.

Ukulungisa ukutya - kwasemini

Ixesha lesidlo sesinye sezidlo ezibalulekileyo kubantu ababethe ngokukrakra ngamangentimitha acasulayo emzimbeni. Imenyu yesidlo sakusihlwa iquka inyama okanye intlanzi imikhiqizo ephekwe ngendlela elula, i-broth ekhulayo, i-salads yemifuno kunye neengcezu eziliqela zezonka eziqingqiweyo. Unako ukuphelisa isidlo sakusihlwa kunye nesithelo se-jelly okanye indebe ye-tea ehlaza.

Ukutya okunempilo - ukutya okunomsoco

Ngokuchasene nokungaqondi kakuhle, akukho mfuneko yokunqaba isidlo sakusihlwa, ukuba ufuna ukukrazula iikhilogram ezidliwayo. Isidlo sokulahlekelwa kwesisindo, imenyu echazwe ngezantsi, ikuvumela ukuba ugweme ukutya umzimba, apho uqala ukuqokelela konke ukutya okulandelayo, ukuze angabonakali kwixinzelelo lolo hlobo.

Ukutya isidlo sabantu abalahlekelwa isisindo, kunokubandakanya ezi zinto zilandelayo:

• izithelo ezimnandi nezimanzi kunye nemifuno;
• iqhekeza elincinci lenkukhu okanye inhlanzi ephikiweyo ephekwe kwi-steamed okanye kwi-oven;
• okusanhlamvu kumanzi.

Ukutya ngokutya okuchanekileyo ukulahleka kwesisindo

Kukho amaxesha angama-5-6 kwixesha elipheleleyo lokutya okungafunekiyo, ngoko ke iingcali zincoma ukutshintsha ukutya okuphambili kunye nokutya okutyiwayo. Ukutya ngokutya okulungileyo kukuhluka. I-salads izithelo, i-nati, i-yogurts ezenziwe ngokwabo (ngaphandle kokungezwa kwitshukela, i-jam, i-jams, njl.), I-squash okanye i-caviar ye -etroetro kunye neqhekeza lesonka, isonka esomileyo kunye nenca ye-fat fat-fat, i-jelly fruit, njl njl.

Ukupheka kweeetyitha zokulahleka kwesisindo

Phakathi kwazo zonke iintlobo zeesitya zokubuyela emva ezinokuthi kwaye kufuneka zifakwe kwimenyu yokulahleka kwesisindo, zikhona ezo zinokutshintsha ukutya. Abaninzi benza impazamo yokutya uhlobo olufanayo lokutya imihla ngemihla. Okokuqala, akuxhatshazelanga ngokubhekiselele kumzimba, kwaye okwesibini - ngokukhawuleza iyaba buhlungu, ngoko ke iindlela zokupheka kwesondlo esifanelekileyo zimele zibe zininzi ngendlela enokwenzeka ngayo.

Ukupheka kweesidlo kwi-cottage cheese

Enye yeendlela zokulula, kodwa ezihlwabisayo kunye nezondlo, isiseko saso si-cottage cheese, sinokuqwalaselwa njenge-syrniki ene-bran. Ukulungiswa kwesi siko akuthathi ixesha elide, kwaye i-taste ayiyi kunika ingqalelo kwi-classical version.

Amadombolo asetshizi anegran

Izithako:

• i-cottage cheese ephakathi-0,4 kg;
• iibini zeeqanda;
• i-bran - 2 tbsp. iipuni kunye nesilayidi;
• Iimvini ezimnyama - 1 ezandleni.

Ukulungiselela:

1. Iimfumba zihlanjululwe kwaye zityhala ngamanzi abilayo. Emva kwesiganeko sesigama seyure, gxobhoza amanzi, kwaye umise iidiliya.
2. I-Cottage shiese igaya ngefoloko, ukulahla zonke izibonda ezincinci.
3. Yongeza i-bran, amaqanda kunye neewayini ezityumkileyo kwi-cottage cheese, emva koko sidibanisa ngokucophelela inhlama yeekhekhe zentshizi.
4. Iifisi zobisi ezivela kwikhephethi edibeneyo, eyaziwayo, eboyiweyo kwi-pan yokucoca, kunye nokudibanisa i-oli ecocekileyo yifuno.

Ukupheka kweesidlo ezivela kwifuba lenkukhu

Inyosi ye-Chicken inxalenye ebomile kakhulu yenkukhu yenyama yenkukhu, ngoko ke kwiindlela zokupheka ezininzi zokutya ziqhelekileyo ukusebenzisa le nxalenye. Iingcamango eziphosakeleyo ukuba zonke iikholeji ezisezantsi ziyancipha, oku kuya kuvelisa isidlo esivela kwibele, kubhaka kwi-oven ne-raspberries, ubusi kunye nesardard.

I-fletlet yenkukhu kwi-oven - recipe yokupheka

Izithako:

• i-raspberry - i-handful 2;
• ifayile yenkukhu;
• isardadi - 1 tbsp. isipuni;
• ubusi - 50 g;
• iziqholo ukuba zithande;
• umgubo we-bran - 3 tbsp. iipuni.

Ukulungiselela:

1. Gaya amajikijolo.
2. Siyinqumbile isifuba kwiimichilo ezide, kungekho ngaphezu kwe-10 mm ubukhulu.
3. Thina sixolela kwi-berries enzulu, isardadi kunye nobusi.
4. Inkukhu yepilisi, ityuwa kunye nomqolo wepilisi.
5. Fry kancinci isifuba epanini elitshisayo.
6. Bhaka kwihovini kwi-200 ° C imizuzu eyi-10.
7. Sisebenzela inkukhu kunye ne-sauce berry.

Isaladi yesidlo - iindlela zokupheka kwesisindo

Kukho izitya ezininzi zokukhanya, zombini ngokweekhalori kunye nokupheka. Ngokomzekelo, isaladi yokutya kunye ne-squids yayo iresiphi iya kunikwa ngezantsi, inexabiso eliphezulu lezondlo kunye nomxholo ophantsi wekhalori, ovumela ukuba ifakwe kwimenyu yabantu abaxhathisa ngokukhululeka. Phakathi kwezinye izithako, akukho nto iya kuthathwa njengebiza.

Isaladi ephantsi kweCalid

Izithako:

• i-fillet ebilisiwe ye-squid-0.25 kg;
• inkukhu yeqanda - iziqhekeza ezi-3;
• isaladi i-anyanisi (ingabi buhlungu) - i-1 piece;
• i-yoghurt, isardadi, ityuwa kunye neziqholo zokukhupha i-refueling.

Ukulungiselela:

1. Amaqanda ubilise kanzima.
2. Isihlunu se-squid sinqunyulwa sibe yimichilo.
3. Amaqanda atyhidiweyo anqunywe kwiikhabhi.
4. I-anyanisi yinqumle iinqunci.
5. Hlanganisa i-yogurt kunye nesardadi uze ungeze ityuwa, iziqholo ukuze uzonambitha.
6. Sidibanisa i-squids, amaqanda kunye anyanisi kwisitya se-saladi kwaye unamanzi ngokugqoka.