Ukutya kwempuphu ukulahleka kwesisindo - kuhle nokubi

Iphunga ngumkhiqizo onokusetyenziswa ongasetyenziselwa ukulahla iipounds ezongezelelweyo, kunye nayo yonke into ngokubuyiselwa kwendalo yayo yendalo. I-pulp encane ebomvu kakhulu iya kuba sisiseko esihle sesitya sokutya, esifanele sifakwe kwimenyu yakho.

Ukutya kwempuphu kulungile kwaye kubi

Ukubunjwa kwemifuno ye-orange kufaka iivithamini, izityela, i-fibre kunye nezinye izinto ezibangele ubukho bezakhiwo ezifanelekileyo. Kubalulekile ukuba uqaphele ukuba kucetyiswa ukuba isebenzise zombini inyama kunye nembewu equkethe ama-acid acids. Ngokusetyenziswa rhoqo, unako ukuqinisa imisebenzi yokukhusela yomzimba kunye nokuphucula ukusebenza kwezitho zangaphakathi kunye neenkqubo.

1. Ngombulelo kubukho be potassium, inkqubo ye-cardiovascular is strengthened, kwaye ukudibaniswa kwayo kunye ne-magnesium kunceda ukukrazula umzimba womzi.
2. Ukubunjwa kubandakanya ininzi yesinyithi, ngoko kunceda ukuba udle nge-anemia.
3. Ngenxa yokuba khona kwe-zinc, sinokuthetha ngeenzuzo zesistim, kwaye kumntu lo mmbiwa ubalulekile ekusebenzeni.
4. Kukho i-vitamin A ye-pulp, ephucula umbono kunye nokuthintela umhlaza.
5. Ngokwenani elikhulu, isiqhamo sine-antioxidant enamandla-i-vitamin E, ejongene nokunyaniseka kwesikhumba.
6. Ukufakwa kwipectin kunciphisa izinga le-cholesterol egazini.

Ukutya kwiimpu kungakuzisa kwaye kukulimaze, ukuba awuyi kuqwalasela ukuchasana okukhoyo. Awukwazi ukuyisebenzisa isifo sikashukela, iingxaki nge-alkaline acid balance kunye ne-gastritis ene-acidity ephantsi. Iziqhamo ezingqinelanayo kunye nesilonda se-peptic kunye neengxaki kwi-digestive system. Ngokuqhelekileyo, kodwa ukunyamezela kunokwenzeka.

Iimpahla zeengqungquthela zokulahleka kwesisindo

Ukujongana nengxaki yobunzima obuninzi, kucetyiswa ukuba uzalise ukutya kwakho kunye nokutya okuphantsi kweekhalori, okubandakanya ithanga, i-100 g equkethe kuphela i-kcal 25, kwaye ngenxa yokuba i-90% yayo iqukethe amanzi. Ukusetyenziswa kweengqungquthela zokulahlekelwa kwesisindo ngenxa yokufumaneka kwefayibha yokutya, ukuphucula umsebenzi wegciwane lokutya. Ukubunjwa kubandakanya i-vitamin T, ekhuthaza ukukhawuleza kweenkqubo zokuxilisa, ukunciphisa umngcipheko wokuthunyelwa kweoli kunye nokupheliswa kweexikisi. Ukujongwa kwezi mpawu, akukho mntu unokungaqiniseki ukuba ngaba unako ukutya ithanga xa ulahlekelwa isisindo.

Ukutya ngokulahleka kwesisindo kwiengxube

Ukuba kukho umnqweno wokwenza umlinganiselo omncinci ngeenzuzo zezempilo, ngoko ubuchule obuchaziweyo buya kufaneleka kule njongo, ngokunokwenzeka. Kukho ukutya okuninzi ezahlukeneyo, okunika wonke umntu ithuba lokukhetha ukhetho olwamkelekileyo. Ukufumana inzuzo ebangelwayo kunye nokulahlekelwa isisindo, ukutya kwamatkin ukulahleka kwesisindo kubonisa ukuthotyelwa kwinani elithile lemithetho.

1. Thenga iintlobo ezintle ngeenyama eziluhlaza, kungekhona i-orange ekhanyayo.
2. Kunconywa ukunciphisa okanye ukuyeka ngokupheleleyo ityuwa kunye noshukela.
3. Ukutya kwempompo kuthetha ukusetyenziswa kwemali enkulu, ubuncinane ii-2 ilitha.
4. Kungcono ukuhambelana nesondlo esincinci kunye neengcali zincoma ukuba ulandele urhulumente ngokutya ngexesha elinye.

Ukutya kunye neengqimba kunye nenkukhu

Imifuno iyimveliso eluncedo kumfanekiso kunye nempilo, kodwa ngokusebenza komzimba ngokuqhelekileyo, iprotheni ibalulekile exhasa imisipha, ukukhusela ukutshatyalaliswa kwayo. Isisombululo esona sisisombululo kukuhlanganisa ukulahlekelwa kwesisindo kunye neengqungqele kunye nenkukhu inyama, eyokutya. Faka phakathi kwimenyu i-fillet engcono, evunyelwe ukukhupha, ukubhaka, ukupheka nokupheka isibini. Kubalulekile ukuhambelana nokutya okunjalo iintsuku ezi-3, kodwa ukuba ufuna kunye nokufumaneka kwemikhosi, eli thuba linga kunyuka libe ngeveki. Imenyu yeli xesha yile:

• isidlo sasekuseni : i-pumpkin i-pure kunye ne-saladi kunye nokongezwa kwesi sityalo;
• isidlo sasemini : isobho semifuno kunye neengqungquthela kunye nenxalenye yefayile;
• isidlo : inyama ebhaka kunye nezomisiwe okanye 1 tbsp. kefir ephantsi.

Yidla kwi-pumpkin ne yogurt

Le nqubo idibanisa imveliso yemifuno nobisi obomuncu obunceda ukunciphisa umzimba. I-Kefir inefuthe elihle kwi-digestive system kunye ne-metabolism. Iphunga nge-kefir yokulahleka kwesisindo yindlela efanelekileyo yokutya ukutya, umzekelo, phambi kwesiganeko okanye ukuphumla. Ngomhla kule ndlela yokutya, ungadla amagremu ama-500 weengxube eziphekiweyo okanye ezibilisiwe kwaye uphuze i-1.5 liters ze-kefir eziphantsi kweefutha. Inani elichaziweyo kufuneka lihlulwe libe ngamanani amaninzi. Ukutya kwempompo kwakusebenza ngakumbi, kukhuthazwa njalo ekuseni ukusela 1 tbsp. amanzi.

Ukutya kwinqungu elihlaza

Imifuno emitsha ijolise inzuzo enkulu kumzimba. Nangona ithanga lingalahlekelwa ziipropati ezininzi nangona emva kokunyanga kwelanga, kungcono ukuyidla kwifomu eluhlaza ukuze kubekho umphumo ongcono kwixesha lokutya kwempompo. Le ndlela isekelwe kumgaqo we-4x4, oko kukuthi, inani elinganayo leentsuku zokutya nokuphazanyiswa. Iqabunga eliqingqiweyo lokulahleka kwesisindo liza kubakho ukudibanisa kakhulu kwiitya ezininzi. Unamathela kwisondlo ukuya kwiinyanga ezimbini.

Iphunga - zokupheka zokupheka ukulahleka kwesisindo

Ukuba uqhuba uphando phakathi kwabantu abaqhelekileyo, zeziphi izitya ezivela kule mifuno ye-orange, abazibaninzi baya kuzikhumbula kuphela isobho kunye ne-porridge, kodwa kunene kukho iindlela ezahlukeneyo zokupheka. Ekudleni, ungadla iikhosi ezahlukeneyo zezifundo, umzekelo, u-ragout, casseroles kunye nama-pancakes. Ukongezelela, kukho iindlela zokupheka kwesisindo kubafundi abathandekayo. Le mifuno ingabizwa ngokuba yiyo yonke indawo, kuba ifanelekile izitya ezahlukileyo kunye neziyobisi.

I-Smoothies yeengqungquthela yokulahleka kwesisindo

Iziphuzo ezizithandayo zabantu ababukela ukutya kwabo - i-smoothies. Unako ukuwapheka kwimifuno eyahlukeneyo kunye neengqungqa. Imenyu yamathanduku yokulahlekelwa kwesisindo i-dieticians zincoma ukuba zongeze i-smoothies, equlethe i-fiber, ekunceda ukucoca umzimba weemveliso ezixubileyo. Kubalulekile ukuphawula ukulula ukupheka, kuba kufuneka ugaye izithako kwi-blender. Kulabo abanomdla wendlela yokwenza ithanga lokulahleka kwesisindo, i-recipe ye-smoothies iphakanyisiwe, efanelekileyo ukuba nayiphi na isidlo kunye ne-snack.

Izithako:

• ithanga - 420 g;
• i-lemon - i-1 piece;
• iziqhamo zeedrafruit - 0,5;
• isinamoni - 4 g;
• ubusi - 10 g.

Ukulungiselela:

1. Ukuze uzive uncedo lweengqungquthela zokulahleka kwesisindo, lungiselela i-smoothies, apho kufuneka ulungele ukulungiselela imifuno, ukuyitshisa kwi-oven okanye i-microwave kude kube lula, okuya kuququzelela inkqubo yokugaya.
2. Iintyatyambo ziqhekeza kwaye zinqume inyama.
3. Thumela zonke izithako kwi-blender bowl uze ugaye kude kube lula.

Isaladi yeSlimming Salad

Kukho ezininzi zokupheka ekubunjweni kwesi sityalo se-orange kunye nayo yonke into yokubulela kuyo yonke into. Ezi zidlo zokutya ezivela kwipompo yokulahleka kwesisindo zingapheka kwimifuno emibini kunye nephekiweyo, umzekelo, yinto enhle kakhulu ebhakabhakeni. Ukuphucula umxube we-saladi kunconywa ukuba ulungiselele ukugqoka okokuqala, okuya kunika isidlo into enhle. Umxholo wekhalori wesitya esilungileyo malunga ne-kcal 55, efanelekileyo yokutya.

Izithako:

• ithanga - 320 g;
• ii-apula - iziqwenga ezimbini;
• iinqathe kunye neelom - 1 pc.;
• ubusi - 20 g;
• ama-walnuts - 2 tbsp. iipuni.

Ukulungiselela:

1. Finyisa ijusi ngaphandle kwemon, uze udibanise i-zest kwi-grater. Yongeza ubusi kwiJusi ukuze ufumane i-refueling.
2. I-pumpkin kunye neekroti zicoce kwaye zigaye kwi-grater enkulu. Gubha kuyo kunye namaapulo, afafazwe ngejisi lemon, ngoko ayenzi mnyama.
3. Hlanganisa imifuno, i-zest, iipulo, yongeza ukugqoka kunye nokufafaza ngamantongomane aqhekekileyo.

Isobho lomgquba lokulahleka kwesisindo

Ekwindla, imifuno ye-orange ingathengwa kwiindawo ezininzi, ngokubaluleke kakhulu, khetha iintlobo ezintle ezifanelekileyo kwizifundo zokuqala. Ikhumba ingasetyenziselwa njengesithako esiyintloko kwaye idibanise ngokulinganayo kunye nezinye izityalo. Kukho kwakhona iindlela zokupheka ezingaqhelekanga, umzekelo, ngokudibanisa iziqhamo okanye iwayini. Ezi izitya ezivela kumatshini wokulahlekelwa kwesisindo zingalungiswa ngendlela yeklasi, kwaye ngenxa yokusetyenziswa kwe-blender, unokwenza isobho-puree.

Izithako:

• ithanga - 250 g;
• izaqathe - iziqhekeza ezi-2;
• i-anyanisi - i-1 piece;
• imifuno - 25 g;
• amanzi - 500 ml;
• ioli - 10 g;
• ityuwa, pepper, i-citric acid kunye ne-laurel.

Ukulungiselela:

1. Imifuno ihlambulukile, ihlambe ibe yinqumle kwiibhubhu ezincinane.
2. Beka ipuphu eplasini kwaye ungeze ityuwa encinane.
3. Xa iibilisi zamanzi, zibeka ithanga ukuba libilise, kwaye ucoce i-anyanisi kunye neenqholi kuze kube yigolide kwioli efudumele imizuzu emininzi.
4. Imifuno elungiselelwe ibeka ithanga kwaye ithumele khona imifuno ekhethiweyo. Imizuzu embalwa ngaphambi kokupheka, faka i-laurel, pepper kunye ne-citric acid ukunambitha.