Kubonakala ngathi ezi zinto zihambelanayo ngokupheleleyo - iimveliso zentlobo kunye nokunciphisa ukutya. Kunzima ukukholelwa ukuba ungadla ama-pastries kwaye ulahlekelwe iikhilogram! Akunakwenzeka ukuba abo bakholelwa ukuba ukutya okunesidlo esifanelekileyo kufuneka kudibaniswe nendlala, ukuzithiba kunye nokunikela ngezitya zabo ezizithandayo.
Abantu abazama ukunciphisa umzimba, bahlala bekhalaza ukuba "banesonka kunye namanzi", kwaye ukulahlekelwa isisindo akusebenzi. Ngesinye icala, baqaphele abo banciphisa ubunzima besetyenziswe ngokugqithiseleyo kwimveliso ye-carb, bethetha ukuba kule meko yonke imizamo yokufumana inqwenqa elincinci iya kuchitha inkunkuma. Ukuqonda ukuba ngubani olungile?
Isonka esiluncedo sokulahleka kwesisindo
Sekunjalo ookhokho bethu babengazange baqiniseke ukuba iimveliso zesonka zingaba luncedo kwimpilo. Oku akusebenzi kuzo zonke iintlobo zeemveliso zokutya, kodwa ukubhaka kwi-bran, i-buckwheat, ufulawa we-rye, owenziwe kwi-fat-based basis, kuya kuba luncedo kumzimba. U-Hippocrates uthe ukusetyenziswa kwe-bran ekudleni kusebenza kakuhle kwimathumbu, ukuyicoca kunye nokunikela ekulahlekeni kwesisindo, ngoko sele sele sele kungenayo imibuzo yintoni uhlobo lwesonka xa usweleka.
Ukutya kwisonka
Ukuqhubela phambili ngasentla, isondlo sesonka sinikeza ukusetyenziswa kokutya okuphekwe ngendlela ethile, ukuba umntu ufuna ukuphucula impilo yakhe, ukulahlekelwa isisindo ngokukhawuleza, ngokunyanisekileyo, uze ungabi nesisindo kwakhona. Kubalulekile ukuqwalasela imeko yokuba kubhaka kuya kuba luncedo xa kwenziwa ngokwamaphephelo athile - ngaphandle kokusetyenziswa kwesidlo, kumgubo wokugaya.
Ukutya kwesonka se-Olga Raz
Ugqirha wase-Israel u-Olga Raz ngethuba lovavanyo luseka ubudlelwane phakathi kokusetyenziswa kwe-high-carbohydrate yokutya kunye nenqanaba le-serotonin ("ihomoni yolonwabo") egazini. Emva koko wacinga ngokudala ukutya, isiseko esingaba sisityalo. Emva koko, ke umntu uya kulahlekelwa ngumzimba ngokuzonwabisa, kungekhona ukubandakanya urhulumente wakhe njengento engaphandle kwesiqhelo. Isonka xa ukulahlekelwa isisindo kunokudliwa - ukugcina imithetho ethile, kunye nokutya kuya kuba mnandi ngokwenene.
Ukutya kwizonka zesonka
Isonka se-Rye sithathwa njengelona luncedo kakhulu. Isiqwenga sesonka se-rye kunye neglasi yegour ayiyi kuzisa into ethile kumntu, ngaphandle kokulungileyo, ngoko kutya isinkwa kwisonka se-rye kuthathwa njengesona esona sifanelekileyo kwaye sinomsebenzi-ngenxa yoko, ukubhaka okunjalo kuqulethe i-microelements eninzi, kunye ne-fiber enceda umzimba ukuba ususe iimveliso zerkunkuma. Ukutya okunomdla kunceda ukuba ufikelele ngokukhawuleza, ukuphucula imetabolism , ukwandisa izinga lamaseli obomvu.
Ukutya kwisonka esimnyama
Kukholelwa ukuba isinkwa esimnyama ngumkhiqizo wesizwe waseRashiya. Abaphambukeli bahlala beqaphela ukuba amaRussia akhetha inyama inyama. Ngexesha elifanayo, iimveliso ezenziwe kwimfucu epheleleyo zibhekwa njengendawo yokuhlwempuzeka, izidenge zadla iimveliso ezenziwe ngomgubo ococekileyo kwaye ngoku sele zenziwe njani ukuba isonka sinomdla xa sisweleka. Bonke oogqirha banqwenela ukuba bathathe indawo yesonka esimhlophe ekudleni kunye nomnyama. Unas, kukho iintlobo ezininzi zeemveliso ezinjalo - oku nguBorinsinsky, kunye noDarnichny, noStelichny. Zonke zazo zenziwa kwimveliso yemvelo.
Ukutya kwisonka kunye namanzi
Ngokudlulileyo, ukutya okusekelwe kumanzi kunye nemveliso yeengqolowa kunceda ukukhawuleza ukunyuka kwesisindo kulabo abafuna ukulahlekelwa ziihilogram ezininzi kangangoko kunokwenzeka. Ukubambelela kulo mlo, umntu udla malunga neesibini zeesonka ngosuku kwaye asela isilizi yerisi ehlanjululwe ngamanzi. Ukutya okunempumelelo - amanzi kunye nesinkwa esimnyama kukunceda ukulahlekelwa isisindo ngokukhawuleza, kodwa oogqirha banokungathembeki ngabo, bethetha ukuba le ndlela ayilahleki i-fat, kodwa i-muscle tissue.
Isonka sokulahlekelwa kwesisindo - iresiphi
Ukuze bangacingi umkhiqizo ofanelekileyo, abaninzi abanamakhaya bathetha ukupheka isonka sekhaya.
Izithako:
- ii-almond zomhlaba 100 g;
- umhlaba ufixse 100 g;
- i-wheat bran 4 iipuniwe;
- ipakethe ye-baking powder 10 g;
- ityuwa enye ithisipuni;
- I-cottage cheese enomxholo omncinci weoli u-300 g;
- amaqanda amhlophe angama-7;
- kufefa.
Ukulungiselela:
- Hlanganisa umgubo, i-almond, i-flaxseed, powder powing, ityuwa, i-bran.
- Kule mxube, faka amaqanda abamhlophe kunye ne-cottage cheese, uvuselele ukufana okufanayo.
- Beka iphepha kwisitya sokupheka kwaye ufefe iindonga ngomgubo kunye ne-bran.
- Beka inhlama kwi-mold, ufefe ngembewu okanye enye ipowder.
- Ukucwilisa i-oven ukuya kuma-degrees ayi-170, bhaka ngeyure.
- Ukukhupha isikhunta kwi-oven, vumela ukuba upholise kancane, ukuze isonka singabambeli kwiindonga, kwaye uthabathe umveliso ogqityiweyo.
- Bhaka ubeke phezu kwetafile uze udibanise ithayile ecocekileyo okanye i-napkin ukuze "uphumle."