Kukho ixabiso elikhulu lokulahleka kwesisindo kwaye enye yezona zifikeleleke kakhulu kukutya kwiisobho. Oku akukona nje okuhlwayikayo kwaye kulula, kodwa kuncedo, kuba iimveliso zokutya ziqukethe inani elikhulu lamaminerali kunye namavithamini ancedo kwimpilo.
Ukutya kwiisobho zokutya
Hlala kwizidlo ezidliwayo akunako konke, ngoko kubalulekile ukuba inyulo ekhethiweyo yokutshisa amafutha kwakondla. Ukutya kweesisindo zokulahleka kwesisindo kunomxholo ophantsi wekhalori kwaye ngexesha elifanayo kunciphisa umva wokulamba ixesha elide. Ukongezelela, kukho inani elikhulu leekhosi zokuqala ezivunyelwe kwisondlo. Abo banomdla kwiintlobo zeesobho ongazitya xa ulahlekelwa isisindo, unokuvuyela ukuba unokubapheka kwimifuno, inyama ephantsi yeoli, intlanzi, amakhowe, ukutya kwezilwanyana kunye nemifino.
Ukutya - isobho se-Bonn lokulahleka kwesisindo
Isobho esityebileyo esithandwa kakhulu sithathwa ngokuba yi-"Bonn", kwaye saziwa ngenxa yeepropati eziyingqayizivele, ngoko isitya esilungileyo sinekhalori ephantsi, sinombane ovuthayo kunye nesiphumo sokudla. Iyakulungele kakuhle, ngoko awuyi kuhlupheka ngenxa yendlala ekudleni kwiisobho. Ukusebenzisa isobho kuphela ngeveki, ungaphonsa kwi-4-5 kg.
Izithako:
- iparsley, idill kunye nesilariyilri - 1 ibhola;
- i-peggy bulgarian pepper - 170 g;
- i-anyanisi - 450 g;
- iitamatati - 550 g;
- izaqathe - 140 g;
- iklabishi - 0,5 kg;
- igalikhi - 20 g;
- i-cumin - 1 tbsp. isipuni;
- i-laurel - 2 amaqabunga;
- i-ginger yomhlaba - 1 ithisipuni;
- encinci yemifuno.
Ukulungiselela:
- Imifuno elungiselelwe idibanisa ngokukhawuleza, kwaye ucobe imifino. Ngamafutha atshisayo awanamdaka o-anyanisi, i-garlic, i-ginger kunye ne-cumin.
- Ubilise iilitha ezimbini zamanzi uze ungeze imifuno kunye nefry kwi-pan. Ukunambitha, faka iziqholo. Pheka isobho sommangaliso sokulahleka kwesisindo kude kube lula ukutshiza imifuno.
I-Mayo Diet - isobho esishushu
I-Mayo Clinic inikezele indlela ekhethekileyo yokulahlekelwa ubunzima, apho ungayiphosa ukuya kwi-5 kg ngeveki. Iisobho zokulahleka kwesisindo, esitshisa amafutha, zenziwe ngokukodwa kubantu abagqithiseleyo. Ukongeza kwiitya zokuqala, ezinye iimveliso ziyavunyelwa. Imenyu yokutya ayikwazi ukutshintshwa kwaye iintsuku ezingekhoyo zivumelekile. Ukuba imithetho iphulwa, kufuneka uqale ukutya kuqala.
Izithako:
- intloko encinane yeklabishi - 1 pc.;
- i-anyanisi - 540 g;
- iitato - 420 g;
- ipepper eluhlaza - 340 g;
- ingcambu ye-celery - i-piece 1;
- i-cube yemifuno yemifuno emi-2;
- ityuwa, ipepper kunye nerure.
Ukulungiselela:
- Utamatisi zihlanganiswe ngamanzi abilayo ukususa i-peel. Hlanganisa kunye nezinye izityalo uze uzibeke emanzini.
- Pheka uze ulula, kodwa ungaphantsi kwemizuzu engama-10. emva kokubilisa. Yongeza iziqholo ngaphambi kokukhonza.
Oku kutya izitya kulungiselelwe iveki:
- Usuku # 1: izithelo, ngaphandle kwamabhanana, itiye okanye ikhofi;
- Usuku # 2: alukho imifuno yemifuno kunye nemifino;
- Usuku # 3: izithelo kunye nemifuno;
- Usuku # 4: izithelo kunye nemifuno;
- Usuku # 5: 300-800 g yenkomo kunye neetatatayi;
- Usuku # 6: inkomo kunye nemifuno;
- Umhla wesi-7: irayisi e-brown, imifuno kunye neentshisi.
Ukutya ngesobho se-anyanisi
Isitya esiqhelekileyo sesiFrentshi singabandakanywa kwisondlo sakho sokunciphisa umzimba . Ukutya ngesobho se-anyanisi sokulahleka kwesisindo kuthetha ukusetyenziswa kwesitya sokuqala xa uziva ulambile, ngaphandle kokuba kudingeke ukuba wenze oko akufuneki. Emsebenzini, thatha isobho kwi-thermos. Ungadla isidlo kathathu ngosuku, kwaye phakathi kokutya okuphambili kuvunyelwe izithelo nemifuno.
Izithako:
- iklabishi - 0,5 kg;
- i-anyanisi - 540 g;
- utamatisi - 300 g;
- ipepper eluhlaza - 320 g;
- isilimo esidliwayo esinamagatsha anamanzi - isisi 1.
Ukulungiselela:
- Sika imifuno, uwafake epanini kwaye uthele emanzini ukuze uwagubungele ngokupheleleyo.
- Beka kumlilo ophezulu uze ube ngamathumba. Emva kweminye imizuzu eyi-10. upheke e bushushu obuphantsi.
- Ngemizuzu emibini de kube yilungile, ityuwa kwaye ufake ezinye iziqholo ngentando.
Ukutya kwisobho se-celery
Zonke izondlo ziyavuma ukuba isilimo esidliwayo esinamagatsha anamanzi ngumkhiqizo ococekileyo ococekileyo. I-calorie ephantsi, isusa amanzi amaninzi, ihlambulula amathumbu kwaye isebenza kakuhle. Ukuba kunzima ukutya kuphela isidlo esivezwayo, ke ukutya okusekelwe kwisobho se-celery kuvumela ukufakwa ekudleni irayisi ebilisiwe, iziqhamo, imifuno kunye nenyama ephantsi.
Izithako:
- I-celery imifino - 1 iqela;
- i-anyanisi - 540 g;
- utamatisi - 280 g;
- Ipepper yaseBulgaria - 320 g;
- iklabishi emhlophe - 0,5 kg.
Ukulungiselela:
- Lungisa imifuno kwaye uyinqumle nangayiphi na indlela.
- Faka efomini ngamanzi, uze kwi-thumba, uze udibanise ngomlilo omncinane imizuzu eyi-10.
Ukutya kwisobho seklabishi
Zonke iintlobo zeklabishi ayiluncedo kuphela kwimpilo, kodwa kulomfanekiso, ngoko unokukwazi ukufaka ngokufanelekileyo ukhuseleko lwakho lokutya oluphekwe ngesiseko. Isobho seklabishi yokulahleka kwesisindo kuya kunceda ukucoca umzimba weexin, ukuphucula inkqubo yokutya kunye nokunikezela. Ukuba ngaphakathi kweveki kukho isidlo esinikeziweyo, ngoko unako ukuphosa ukuya kwi-5 kg. Akukhuthazwa ukuba ulandele ixesha lokutya ixesha elide kunexesha elibiweyo.
Izithako:
- anyanisi - 90 g;
- izaqathe - 120 g;
- iklabishi emhlophe - 300-400 g;
- i-tomato - 140 g;
- ingcambu ye-celery - i-piece 1;
- Ipepper yaseBulgaria - 170 g;
- imifuno.
Ukulungiselela:
- Imifuno elungiselelwe, ugaya, emva kokususa i-peel kwiitamatati.
- Zifake epanini uze upheke ubushushu obude uze ulula.
Ukutya ngesobho se-oxalic
Esinye sezidlo zintwasahlobo ezithandwayo, ezingenanto nje ezihlwayekayo, kodwa zisebenziseka. Ukutya kwi-soup ye-sorrel ihlala iintsuku ezintathu, apho ungadla kuphela izitya ezisezantsi. Ukongeza, unako ukusela amanzi, itiye kunye nekhofi, kodwa ngaphandle kweshukela. Emva kwexesha elibiweyo, kucetyiswa ukuba utshintshe kwisondlo esifanelekileyo kwaye uquke isobho se-oxalic ekudleni kwakho.
Izithako:
- fillet - 250 g;
- izaqathe - 140 g;
- anyanisi - 90 g;
- amazambane - 340 g;
- i-millet - 100 g;
- amaqanda - ii-2;
- i-sorrel - 200 g;
- ioli kunye neziqholo.
Ukulungiselela:
- Bilisa iifayile uze uyibeke eceleni. Ngomhluzi, faka amazambane adibeneyo kunye ne-millet.
- Kwioli efudumeleyo, fry i-anyanisi kunye neekotro ngokukhawuleza uze uyitshintshe kwisobho. Pheka imizuzu eyi-10, wongeza ityuwa kunye nompu.
- Ekugqibeleni, faka amaqabunga aqhekekileyo we-sorrel uze upheke enye imizuzu emihlanu.
Yidla isobho
Imifuno ye-orange kunye nenyama enobisi kunye ne-sweetly iyathandwa kubantu abafuna ukulahlekelwa yinto yonke. Iiphunga eziphantsi kweekhalori zokulahlekelwa kwesisindo ziya kunceda ixesha elincinci lokulahla iikhilogram eziliqela. Ukutya kunokuquka kuphela kwikhosi yokuqala yokutya, ngoko akukhuthazwa ukuba uyigcine ixesha elide kuneentsuku ezintathu. Ukuba ukutya kweesobho kufaka nezinye ukutya eziphantsi kweekhalori, ngoko unako ukuzinamathela kulo lonke ixesha olufunayo.
Izithako:
- ithanga - 250 g;
- izaqathe - 240 g;
- anyanisi - 90 g;
- imifino, ioli yemifino, ityuwa kunye nompu.
Ukulungiselela:
- I-Peel kwaye yahlamba imifuno ibe yincinci. Ukucwilisa amanzi, ungeze ityuwa encinci, upheke umtshini apho.
- I-anyanisi kunye neenqholi zilula ngokukhawuleza kwioli. Yongeza kwi-ithanga kunye nemifuno ekhethiweyo.
- Pheka uze udibanise, ubeke ekupheleni kweziqholo zokunambitha.
Ukutya kwisobho semifuno
Ukubonisa ukutya okunempilo ngaphandle kwemifuno kunzima, kuba yiyona nto imithombo yamavithamini namaminerali. Ukongeza, ziqukethe i-fiber, ephucula inkqubo yokutya. Ukutya kwisobho semifuno yokulahlekelwa kwesisindo kuthetha ukugatya ezinye izitya. Ungasebenzisa iindlela zokupheka ezahlukeneyo kwiikhosi zokuqala, ngoko ke ukhetho lweklasi lulandelayo.
Izithako:
- i-anyanisi - 450 g;
- utamatisi - 280 g;
- isilimo esidliwayo esinamagatsha anamanzi - isanti;
- ityuwa kunye nomnyama omnyama.
Ukulungiselela:
- Sika imifuno ngendlela elula. Beka epanini kwaye bathululele amanzi.
- Yongeza ityuwa kunye nepelepele ukula. Kwi 10 min. ukupheka isobho phezu komlilo omkhulu, kwaye ke, ukunciphisa ubuncinci kwaye upheke de iklabishi ithambile.
Ukutya kwi-pearl soup
I-croup efana nezizathu ezingachazwanga ayifumanekanga kwaye oku kukhulu ukuyeka, kuba kuncedo kakhulu. I-Perlovka inefuthe elihle kwinkqubo yokutya, kwaye iquka i-amino acid, ejongene nomoya wokuxhamla. Isobho sokutshisa i-Fat yokulahleka kwesisindo kufuneka sidliwe iintsuku ezintlanu. Ngomhla ungadla iziqephu ezintathu zekhosi yokuqala, kwaye ngaphambi kokulala uvumelekile ukusela i-yogurt ephantsi yeoli. Ukuqhuba ukutya okunjalo akunakukwazi ukuba ngaphezu kweyodwa ngosuku.
Izithako:
- okusanhlamvu - 1 into;
- ii-mushroom - 150 g;
- isiqhamo sesilimo esidliwayo esinamagatsha anamanzi - isiqwenga 1;
- izaqathe - 120 g;
- anyanisi - 50 g;
- ioli yeoli.
Ukulungiselela:
- I-pearl yebhali iyancwina ngeyure, kwaye ke, yipheke ihafu yehora emanzini angatshatyalaliswa.
- Kwioli, i-fry ecoliweyo, i-celery, izaqathe kunye anyanisi. Imifuno kunye nama-mushroom adibeneyo afaka isobho kwaye upheke esinye isiqingatha seyure.
Ukutya kwisobho senkukhu
Inkukhu yenkukhu ngaphandle kwesikhumba enye yezinto ezidumileyo zokutya, eziqulethe iproteinyini eninzi kunye nenani elincinci leoli. Isondlo senkukhu yetsholongwane yokulahlekelwa kwesisindo icebile kwizinto ezincedo kwaye ayikho ekudeni komzimba. Kwiresiphi ungafaka imifuno, kodwa endaweni yetyuwa kungcono ukuthatha umsila we-soy. Ukutya kwemifuno kwenzelwe iintsuku ezintlanu kwaye ngosuku ungadla iindawo ezine eziphakathi kwikhosi yokuqala yenkukhu, kodwa ezinye izitya kufuneka zifakwe ngaphandle.
Izithako:
- fillet - 350 g;
- izaqathe - 240 g;
- iifatata - 170 g;
- anyanisi - 50 g;
- iklabishi kohlrabi - 300 g;
- iitato - 420 g;
- iparsley, idill kunye nomnyama omnyama.
Ukulungiselela:
- Ubilise isifuba, thabatha inyama, ubeke imifuno ehluthwe kumhluzi uze uyipheke imizuzu engama-25.
- Emva kwexesha, engeza imifino kunye nepepper bese upheka enye imizuzu eyi-10. Ekugqibeleni, faka iifayili ezixutywe.
Ukutya kwisobho seentlanzi
Abathandi beentlanzi banokulahlekelwa isisindo, basebenzise ukupheka okulula, okufanelekileyo kunye nokutya kokuqala. Ukutya kwisobho sokutshisa amafutha kufuneka kuhlale kungekho ngaphezu kweentsuku ezintlanu, ukuba imenyu iya kuba kuphela isobho kunye namanzi. Ukuba ezinye iimveliso zifakiwe, ikhefu liyakwandiswa kwiiveki ezimbalwa. Ungasebenzisa iindlela zokupheka ezahlukeneyo zokutya zokutya , umzekelo, sinika le ndlela elandelayo.
Izithako:
- iintlanzi ezilumkileyo - 750 g;
- izaqathe - 240 g;
- anyanisi - 90 g;
- ioyile yemifuno.
Ukulungiselela:
- Iintlanzi zicocekile, zihlukanise intloko uze upheke umhluzi kubo, okumele kuhlanjululwe.
- Gcina izibophelelo nge-anyanisi etyotywe. Yongeza yonke into kumhluzi uze uyipheke iiyure ezine. Ekugqibeleni, isobho sinokuphulwa kwi-blender.
Imenyu ingenziwa ngokuzimela, ikhuphe iimveliso eziyingozi kwaye igxile kumzekelo owenziwe:
- isidlo sasekuseni: iqanda elibilisiweyo kunye netiyi eluhlaza;
- I-snack: 100 g yesobho kunye nekhukhamba;
- isidlo sasemini: 100 g isobho, isaladi yeklakishi yePeking kunye ne-90 g i-curly 5%;
- isidlo: 100 g isobho, ikhukhamba kunye neyeyi.