Ehlobo, enye yezona ndlela zifikelelekayo kwaye zikhawuleza kakhulu zokunciphisa umzimba - zikhona iitamatato kunye namakhukhamba. Ezi mifuno zonyaka ziqulethe: i-vitamin C, i-fibre, iiprotheni, i-fructose, i-glucose kunye nezinye izinto ezincedo.
Utamatisi ngokulahlekelwa kwesisindo kubonwa ngabasetyhini abaninzi ixesha elide kwaye banelisekile ngesiphumo. Kubonakala ukuba utamatisi unempembelelo entle ekukhuseleni inkqubo yokuguga yendalo kwaye inefuthe lokukhusela izifo zenhliziyo. Ngokuqinisekileyo zilungele ukusetshenziswa kwizidlo. Ukunciphisa isisindo kwiitamati kungabakho iiveki ezimbini ukuya ku-5kg.
Imenyu yesampula
Ukutya kwasekuseni : isonka sesonka se-rye, i-fat-fat cottage cheese, iglasi (ngokukhethekileyo ifakanyiswa ngokutsha) yerayisi yelanga.
Isidlo : irayisi ebilisiwe okanye, igrisi yejisi yetamatato, isonka sesonka se-rye, isithelo se dessert.
Ukutya isidlo : intlanzi ephekiweyo ebilisiwe, iglasi yejisi yetamatisi, irayisi ephekiweyo.
Iikotyi kunye neetatayi ukulahleka kwesisindo zigqwesa ngakumbi kunokuba zenzeke. Iikotyi zikhonza njengoncedisi yetamatato ekulwa nokunciphisa umzimba kunye nokubuyiselwa komzimba. Iikotyi zizityebi kwi-vitamin C, B1, B2, PP kunye ne-salt minerals.
Ijishi lekhukhamba linceda ukususa emzimbeni oqokelelwe ngezinto ezinobuthi kunye ne-slags. Le mifuno iqukethe i-potassium, evumela ukuba ususe amanzi amaninzi emzimbeni, ngaloo ndlela uncede ukulahla ubunzima obuninzi. Ukunciphisa isisindo kunye nesaladi yamakhukhamba kunye neetamatati ngaphandle kwetyuwa kulula.
Izithako:
- ikhukhamba - iziqwenga 2-3;
- iitato - iziqwenga ezi-3;
- ioli yemifino - 1 tbsp. isipuni.
Ukulungiselela
Udinga nje ukusika ukhukhamba, utamatisi kwaye wongeze ioli engcolileyo yemifuno, akudingeki ukuba uyilondoloze. Shintsha isidlo sakusasa ngesidlo sasemini okanye isidlo kwisidlo esinjalo, kwaye impilo yakho kufuneka iphucule.
Enye indlela yokunciphisa umzimba, ukudibanisa iimveliso ezimbini zokutya - i- buckwheat kunye neetatatoes , sele ithandwa phakathi kwabasetyhini.
Izithako:
- utamatisi - ii-2-3 ii-pcs.;
- anyanisi - 1 pc.;
- i-buckwheat - 1 iglasi;
- iparsley - ukunambitha;
- ioli yemifino - 1 tbsp. isipuni;
- ityuwa - ukunambitha.
Ukulungiselela
Utamatisi ukubetha ngamanzi abilayo, ukubola uze uthathe i cubes. Yongeza kubo i-parsley, ityuwa. Sika kwiinqununu ezincinci uze uhlume kwioli yezityalo. I-buckwheat ephekweyo igqobe epanini kunye no-anyanisi kunye nefry. Phezulu ngeetamatato kunye nemifino kwaye ushiye imizuzu eyi-10, emva koko isitya sele silungele ukusetshenziswa.