Qedela imenyu yokudla yokwehlisa isisindo - izindlela zokupheka eziyi-12 ngesinyathelo

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Uma kwenziwa isinqumo ngesidingo sokunciphisa amakhilogremu athe xaxa, owesifazane ozayo omncane ozayo ubhekene nombuzo wokuthi ukuhlela kahle kanjani ukudla, yiziphi izindlela zokupheka zokunciphisa umzimba ekhaya okufanele azikhethele ukuze ukudla okuncane kungaholeli ekuwohlokeni nasekuzijabuliseni kokudla.

Ukuhlala ngaphakathi kwemikhawulo nokugcina umphumela, kuzodingeka ukuthi wakhe isu lokudla. Lesi simiso sisenhliziyweni yebhizinisi lokulethwa kokudla, lapho insizakalo yokulethwa iletha ukudla okulinganiselayo kwansuku zonke, lapho abaningi belahlekelwa ngempumelelo isisindo. Okuwukuphela kokwehluleka kwezinsizakalo ezinjalo izindleko eziphezulu zomkhiqizo onikeziwe. Lokhu akufanele kube yisithiyo endleleni yokuthola ukuzwana okulindelwe isikhathi eside, ngoba kungenzeka impela ukuthuthukisa uhlelo lwakho lokudla okunempilo, kanye nezindlela zokupheka zezitsha zokudla ezingalungiswa kalula ekhaya zizosiza ngalokhu.

Izinketho zokudla kwasekuseni

Ubulili obulungile, obukhetha ukuqala ekuseni ngenkomishi yekhofi elimnyama, ezimweni eziningi bunesisindo esingaphezu kwamantombazane angazincishi ibhulakufesi eligcwele. Njengoba ungatholanga ingxenye esemthethweni yokudla ekuqaleni kosuku, umzimba uya kwimodi yokonga futhi udlulise wonke amakhalori adliwe ezinqolobaneni ezinamafutha. Ukudla kwamuva, inqwaba yamadina kuneqhaza ikakhulukazi kulokhu. Ngakho-ke, lapho ucabanga ngokulahla isisindo, into yokuqala okufanele uyenze ukufunda izindlela zokupheka zokudla kwasekuseni okulula kepha okunomsoco. Ukudla okufanele ngemizuzu engama-30 ngemuva kokuvuka kuzoqala imetabolism futhi kusize ekusabalaliseni okunengqondo ukudla kwekhalori lansuku zonke.

Ama-pancake we-oatmeal

kefir 1 ingilazi
oatmeal 1 inkomishi
inkukhu iqanda 1 pc
i-powder yokubhaka ½ tsp.
isiraphu ye-agave ukunambitha

Amakholori: 157 kcal

Amaprotheni: 10.4 g

Amafutha: 7.9 g

Amakhabhohayidrethi: 10.9 g

Hlanganisa i-kefir ne-oatmeal. Ingxube kufanele ime imizuzu engama-30, bese ishaywa eqandeni bese ifaka i-baking powder.
Bhaka ama-pancake esikhwameni esishisayo ugcobe kancane ngamafutha emifino.
Shayela phezu kwesiraphu ye-agave ngaphambi kokukhonza.

Isiraphu ye-Agave ukudla okuphezulu okunephunga elikhanyayo le-caramel nephunga elimnandi. Kuyinto engokwemvelo esikhundleni sikashukela, isiza ukunciphisa isisindo futhi ithuthukise imetabolism.

Omelet ngotamatisi we-cherry nesipinashi esifriziwe

Izithako:

Amaqanda ama-3;
50 g wobisi;
3 utamatisi we-cherry;
1 isipinashi esifriziwe
Usawoti ukunambitha.

Indlela yokupheka:

Khipha isipinashi bese ukhama, usike utamatisi ube ngamakhokho. Hlangisa i-ovini iye kuma-degree ayi-180. Shaya amaqanda ngobisi nosawoti.

Songa isipinashi notamatisi kwisikhunta, uthele imifino ngenhlanganisela yobisi lweqanda. Bhaka kuhhavini imizuzu engu-15.

Roll nge-turkey ne-sauce yangempela

Izithako:

Ishidi elilodwa lesinkwa se-pita esincane;
100 g webele le-turkey elibhakiwe;
50 g wekhukhamba;
50 g wetamatisi.

Ukulungiselela:

Nge-sauce, hlanganisa izipuni ezimbili ze-yogurt yamaGrikhi, 1 ithisipuni ngayinye yesinaphi saseFrance, uviniga webhalsamu noju.

Gcoba isinkwa se-pita nge-sauce, ubeke imifino eqoshiwe ne-turkey, ugoqe ngobumnene.

Isisindo Ukudla Ukudla Dinner Ungadliwa

Isidlo sasemini kufanele kube isidlo esinama-khalori amaningi kakhulu. Ukugcina uzizwa ugcwele isikhathi eside ngangokunokwenzeka, yidla ukudla okuqukethe amaprotheni anciphile kanye nama-carbohydrate ayinkimbinkimbi. Isidlo sasemini esilinganiselayo nesinomsoco sizokusiza ukuthi ugweme ukudla ngokweqile ekudleni.

Ukudla vinaigrette

Izithako:

1 impande yesilimo esidliwayo esinamagatsha anamanzi;
2 izaqathe;
Ama-beet ama-2;
1 anyanisi;
200 g kabhontshisi obilisiwe;
200 g i-sauerkraut;
Isipuni esingu-1 samafutha we-sunflower
Usawoti kanye nopelepele omnyama ukunambitha.

Ukulungiselela:

Bilisa imifino, upholile, uxobule bese usika ama-cubes amancane. Faka u-anyanisi oqoshiwe, ubhontshisi kanye neklabishi kwimifino, hlanganisa, usawoti, upelepele kanye nonyaka ngamafutha.

Vitamin isaladi izaqathe kanye isithombo esimhlophe

Izithako:

1 isanqante enkulu;
1 isithombo esiphakathi;
1 ithisipuni ngalinye leviniga lewayini, uwoyela we-sesame ne-soy sauce.

Ukulungiselela:

Gaya imifino, uhlanganise ngezandla ukuze ijusi ihambe. Hlanganisa uviniga, uwoyela ne-soy sauce kanye nenkathi yesaladi.

Ukholifulawa ukhilimu isobho

Izithako:

Ilitha elilodwa lamanzi;
700 g wekholifulawa;
150 g wobisi;
2 izikhupha;
Usawoti kanye nopelepele omhlophe.

Ukulungiselela:

Hlanganisa ukholifulawa ungene kuma-inflorescence bese upheka emanzini abilayo imizuzu eyi-10. Yehlisa umoya. Dlulisela esitsheni se-blender kanye nomhluzi bese usika. Shaya izikhupha ngobisi. Hlanganisa isobho. Dlulisela epanini bese uletha ngamathumba. Faka usawoti kanye nopelepele.

Isobho-i-puree izongena kahle ekudleni kwalabo abanciphisa isisindo. Ngaphandle kokuqukethwe kwekhalori eliphansi, amasobho wemifino alula, ngenxa yokungaguquguquki kwawo okufana ne-puree, amboza izindonga zesisu futhi agcwale kahle.

Inkukhu enethanga, ama-apula aluhlaza kanye nelayisi

Izithako:

250 g inhlamvu yenyama yenkukhu;
200 g ithanga;
1 i-apula eliluhlaza elikhulu;
Ama-clove amabili kagalikhi;
1 isipuni samafutha omnqumo
I-sprig ye-rosemary, usawoti, upelepele.

Ukulungiselela:

Qoba ugalikhi. Faka umhluzi wenkukhu ngegalikhi nezinongo imizuzu engama-30. Sika ithanga ne-apula libe izingcezu bese ubeka esitsheni esingenamlilo esigcotshwe ngamafutha omnqumo.

Beka inkukhu elungiselelwe phezulu.

Vala ifomu ngephepha le-foil bese ulithumela kuhhavini imizuzu engama-35, ifuthumele kuma-degree ayi-180. Kungcono kakhulu ukudla isitsha ngenxenye yelayisi elibomvu elibilisiwe.

I-pasta ye-Shrimp

Izithako:

300 g okusanhlamvu okuphelele;
200 g imfanzi;
Uhhafu anyanisi;
Isigaxa sikagalikhi;
2 utamatisi;
1 isipuni samafutha omnqumo
Inhlanganisela kapelepele, usawoti wasolwandle.

Ukulungiselela:

Fake usike u-anyanisi nogalikhi, gazinga emafutheni omnqumo. Engeza utamatisi ohlutshiwe futhi oqoshiwe. Bilisa i-sauce emlilweni omncane imizuzu eyi-10, bese ufaka imfanzi emifino bese upheka eminye imizuzu emi-2. Isizini ngosawoti nopelepele. Bilisa i-pasta kuze kube yi-dente bese ugoqa ngososi.

Ukunamathisela ufulawa ophelele kuqukethe inani elikhulu le-fiber, amaprotheni, amavithamini kanye nezinto zokulandela umkhondo. Ungumthombo omuhle kakhulu we-carbohydrate eyinkimbinkimbi, ukusetshenziswa kwayo kugcwalisa futhi kuzinzise amazinga kashukela isikhathi eside.

I-Formula Yesidlo Esiphelele = Amaprotheni Axhomekile + Nemifino Ephansi YeGlycemic

Uma udla kahle emini, ngeke kube khona iziqubu zendlala enkulu kusihlwa. Ukudla kwakusihlwa kwenkukhu noma inhlanzi kanye nokuphakwa kwemifino engeyona eyisitashi kuyisinyathelo somlilo esiqonde kumuntu omncane.

Inkukhu yebele ifakwe i-cottage shizi namakhambi

Izithako:

1 inkukhu webele;
100 g we-cottage shizi;
50 g iparsley;
0.5 ithisipuni ikhari, usawoti.

Ukulungiselela:

Hlanganisa i-cottage shizi nesinongo, ugarlic oqoshiwe namakhambi. Geza bese usula i-fileshka, yenza ukusika okude nokuningi nge-cottage shizi elungiselelwe.

Gcoba kancane ifomu ngamafutha emifino bese ubhake imizuzu engama-25 kuhhavini osushise ngaphambi kwamadigri angama-200.

Isaladi elenziwe nge-arugula noma eminye imifino enamaqabunga, efafazwe ngethonsi likalamula nowoyela wemifino, lisifanele isitsha.

I-Tilapia enemifino

Izithako:

200 g tilapia fillet;
400 g i-broccoli efriziwe;
Ilamuna;
Usawoti pepper.

Ukulungiselela:

Nonga izinhlanzi ngosawoti nopelepele, ufafaze ujusi kalamula bese ubeka esitsheni sokubhaka okunamafutha. Sabalalisa imifino efriziwe nxazonke zezinhlanzi. Faka ifomu kuhhavini osushise ngaphambi kwamadigri ayi-190, upheke imizuzu engama-25.

Inkomba ye-glycemic ikhombisa ukuthi izinga likashukela egazini lenyuke kangakanani ngemuva kokudla ukudla okuthile.

Ukudla okunenkomba ephezulu ye-glycemic kususa ukuphendula ngamaketanga emzimbeni: lapho izinga leshukela liphakama, i-pancreas ikhiqiza i-insulin eyengeziwe. Amazinga aphezulu e-insulin avusa isifiso sokudla, aqondiswe kakhulu ekudleni okune-carbohydrate esheshayo.

I-dessert engcono kakhulu yokudla

Ukwehla kokudla okuningi kungenxa yokwaliwa okubukhali kwamaswidi. Uma usebenzisa ama-carbohydrate anele ngokwanele, isidingo sophudingi sizohlala kuphela ezingeni lezengqondo. Futhi lapha kuzosiza labo abalahlekelwa isisindo amaswidi anama-khalori aphansi avela ku-cottage shizi.

U-ayisikhilimu kabanana no-curd

Izithako:

Ubhanana o-2;
250 g we-curd nokuqukethwe okunamafutha okungadluli ku-5%;
1 ithisipuni ukhokho

Ukulungiselela:

Sika ubhanana ube izingcezu bese uqandisa. Dlulisa izithelo ku-blender, engeza i-cottage shizi ne-cocoa, shaya ngejubane elikhulu. Faka i-dessert efrijini amahora amabili.

I-Cottage cheese casserole enama-cherries

Izithako:

200 g we-cottage shizi onamafutha angama-2%;
Ama-cherries ayi-20 afriziwe;
3 wezipuni kafulawa welayisi;
Amaqanda ama-2;
3 wezipuni yogurt yemvelo;
Liquid stevia ukunambitha.

Ukulungiselela:

Hlangisa i-ovini iye kuma-degree ayi-180. Hlukanisa abamhlophe nezikhupha. Shaya abamhlophe babe amagwebu anamandla. Hlanganisa i-cottage shizi, i-stevia, izikhupha, iyogathi nofulawa, engeza ngokucophelela abamhlophe abashayiwe.

Dlulisa uhhafu wesisindo kwisikhunta se-silicone, faka i-cherry nenhlama ye-curd esele ngaphezulu. Bhaka imizuzu engama-30; lapho ukhonza, i-casserole esehlile ingafafazwa ngobisi lwe-skimmed.

Ukupheka kwevidiyo

Amathiphu okunciphisa umzimba

Ukwehlisa isisindo ngempumelelo, kufanele unamathele ezimisweni ezilula.

Ungadli emshinini. Shintsha ibhulakufesi, isidlo sasemini noma isidlo sakusihlwa kube isiko lokungcebeleka, lokukhumbula.
Phuza ingilazi yamanzi ahlanzekile isigamu sehora ngaphambi kokudla ngakunye
Ukuhlela amamenyu nokuthenga ukudla okunempilo ngaphambi kwesikhathi.

Ungakhohlwa ngezemidlalo. Uma uzikhawulela kokudla okunomsoco, kepha uhola indlela yokuphila, ukuhlala kwesisindo ngeke kwenzeke ngenxa yamafutha, kepha ngenxa yemisipha. Ngakho-ke, kubalulekile ukujoyina ukuqina nokwandisa umsebenzi wakho wansuku zonke.

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