Dinner ngendlela eyiyo: zokupheka ilungileyo ingakumbi ukupheka kunye neengcebiso. Yintoni isidlo ngokudla

yokuphila esempilweni ... ingqiqo kangakanani kweli binzana? Nokuba kukho umgca omhle kuyanceda ukwahlula umntu sinqwena fanatically abukhali kuhlala bebatsha yaye isempilweni, kunye nalowo akafuni ukuba uzenzakalise lokuba ubomi? Kakade ke, utywala, icuba, uhleli ungenzi nto, ezingenangqondo ngokukhawuleza kakhulu zabuya ishedyuli imini kunye nokutya olubi ajike abe nomonde, nditsho amagorha, ngoko ngamnye kuthi kufuneka azame ukunciphisa izinto ezimbi ukuba ubuncinane. ukutya okunempilo - enye yeenjongo eziphambili ukuze wonke umntu ozinikele ubomi ngokupheleleyo elide. Kwinqaku namhlanje liya kuzama ukubhentsisa yonke amandla inkqubo hayi xa iyonke, kodwa inxalenye enye kuphela kuyo. Siza kufumanisa ukuba, yintoni na isidlo echanekileyo nokuba kunokwenzeka ukuba ukudibanisa ngokwembono zokudla kunye nabathandi vkusnyashek olwahlukeneyo kunye, fumana umgca ezigcine segolide phakathi luncedo okumnandi.

Usisiqinisekiso impilo nokuhlala

Kuba isiqalo - lenene mlonyeni. Bambalwa ababephila ngexesha bakhe ndoqhayisa usuku lokusebenza nganye ezinga malungu abantu, ukukwazi ukusebenza de ngentsimbi yesihlanu ngokuhlwa kunye nokungabikho imiqobo endleleni egodukayo, ezifana evenkileni, iintlanganiso kunye nabahlobo, ngesisombululo iingxaki zobuqu, kakade, kwiikhilomitha ezininzi kwemikrozo yeemoto kunye yindinisa. Kaloku, wena unako ukupheka nidle ngaxeshanye ukulungisa isidlo ukuba umnqweno kuphela umntu ekupheleni kosuku ayeza kumlalela esofeni kunye abanye ngayo. Isaladi inomfana izitya, nithi? Hayi, zange weva into enje. Kufudumeze kwi pizza microwave kunye nokutya Chinese ukusuka kwenkonzo - yiloo nto abazonwabisa ebusuku.

Ngenxa yoko, nathi ukufumana ekhulelwa ukutya kutyetyiswa, kilojoules kakhulu, ubunzima esiswini, iingxaki kunye wokugaya, iswekile yegazi kunye cholesterol. Konke oku kucacisa isipha epheleleyo okufana naziphi na iimpawu uhlala edolophini: yintloko ebuhlungu rhoqo, isicaphucaphu, sokulibala, iingxaki esitulweni, nokutyeba kunye nemeko mpilweni jikelele yempilo. Yintoni ekufuneka yenziwe, ukuba kukho isidlo kunye nokudla ekunene?

obumnandi

Emini, umntu ngamnye kufuneka enze eninzi ntshukumo: umntu aye emsebenzini, umntu ukufunda, ngoxa abanye behlala emva ekhaya. Abanye emva "inkqubo mandatory 'afike indlwane yakho ofudumeleyo zixoxe angandinikezela ungenzi nto, yaye omnye iphupha kuphela ubuthongo elithozamisayo. Izinto endizithandayo, abantwana, ityala wasekhaya - kodwa ukuba umntu abe izifundo ezimbalwa, apho kufuneka ukuba bachithe kilocalories zakho ezixabisekileyo? Yiyo loo nto ngamnye kuthi akukho mgaqo eyodwa eza ukuchaza ukuba ukutya okunempilo ngokubanzi ingakumbi isidlo ekunene.

Ukuba kufanelekile yaye fresh kusasa, kubalulekile ukulala kakuhle ebusuku, naphambi ngokwesiqhelo kudla ngokuhlwa. Zokudla, Blogger specialising in yokuphila esempilweni, kwaye bonke abo inja batya kulo mba, bathi isidlo sangokuhlwa kufuneka kwenziwe. Inokuba kuba ziintlobo ngeentlobo ngeentlobo izitya, okona kubaluleke kakhulu, ukuba ukukhanya, kungekhona kakhulu phezulu-calorie ukutya. Ngoko ke, yintoni sangokuhlwa kunye nesondlo esifanelekileyo?

• intlanzi, iimveliso zaselwandle okanye ukutya inyama;

• imifuno, kodwa abo iintlobo eziqulathe ezininzi carbohydrate, kungcono ukuba sithi "hayi" (iitapile, iminqathe, beetroot);

• imveliso yobisi.

Ngokungqinelana nemigangatho umntu ongenayo ukuthobela ukutya ngokungqongqo kwaye hayi athlete, kuba isidlo kufuneka kudla malunga 300 kcal (250 - amadoda 350 no - abafazi). -Isibini yintoni na kwi kwipleyiti - kuba imifuno, hayi kuphela ezo eziye ubushushu kakubi, kodwa fresh. Okunye - iiproteni zeenkukhu, umvundla, inyama yenkomo okanye intlanzi. Nomngundo, njengokuba enye kwiiproteni okusuka kwizilwanyana, oko ukhetho esebenzayo.

isidlo 18

Kuba abo baye bayishiya imikhosi emva trudobudnya kunye umphefumlo ufuna ukuba umthande kwaye nelokuvuyisana, kufuneka ucinge ngenyameko ngenxa isidlo sakho zichanekile. Iimbambano malunga neemveliso ezahlukeneyo ukwandisa minqweno yesini xa amadoda nabafazi baya kuhlala, kodwa bungqinelwa ngokucacileyo eminyaka kunye ezininzi izibini ecenga izithako eziya bahombise nayiphi iresiphi, akukho ayikwazi ukuziphikisa.

Isiseko isidlo yothando kufanele zonke neprothini efanayo, kodwa ukuze kufikelelwe isiphumo ndikunqwenele kufuneka ngenkululeko Spice imifuno okuneziqholo nezingaqhelekanga, ezo ngokubambisana iimvakalelo vzbudorazhat ashushu. fresh (umzekelo, isaladi of itumata, yemixoxozi, celery), kunye imifuno ezahlukeneyo (cilantro, parsley, parsnip kwakunye nebheyizile) kunye netshizi athambileyo - oku isidlo echanekileyo. Recipes kufuneka ibe lula, ukutya kungcono ukuba sipheke lunghekerile okanye ubhaka eziko. Emva nokudla lo Yummy, mntu abuna- ukubulela yakho wobugcisa owuthandayo zokupheka ingokuhlwa kumnandi nobusuku.

Sidla nabantwana

isidlo yabantwana eyahlukileyo encinane evela omdala. Kids osebenzisa amandla ngakumbi emini, zikhula, bafumana uxinzelelo elikhulu esikolweni, amaqela ahlukeneyo kunye namacandelo. Oku akuthethi ukuba ibeluncedo ukutya okungekho mpilweni, kodwa oomama kufuneka bazame ukwenza isidlo okunesondlo nezohlukeneyo.

isaladi emnandi okanye imifuno iphekiweyo inyama, imifuno, meatballs, casserole okanye pudding - isidlo esikhulu enencasa sempilweni ukuze gourmet kancinane. Ukongeza, oku kuluncedo kwaye uyazanelisa na iimfuno omzimba womntwana, ukuba usilungiselele izitya ngokukhawuleza nangokulula.

Dinner: efanelekileyo okanye usempilweni?

Utyekelo ukutyeba kwaye ukuhla kweminyaka yokuphila - into apho ukujongana yonke imihla ukuya koogqirha ehlabathini jikelele. Ngokwendalo zonke ingcali ibambelela iindlela zayo yaye kuthetha yomzabalazo nxamnye umzimba kwaye ephilisa umzimba womntu, bafuna ukutya. Abanye babo baye kugqithise, kwaye ukusukela iziphumo ekhawulezayo kubaxhasi babo yoqhawulo ekungcolisweni "futhi umzimba iyaxokozela kunjalo, ajike abantu izigulane zabo obungunaphakade.

iincwadi ezizodwa zizele bakudle imisebenzi pseudo ukuba ziqinisekise ilahleko ubunzima ekhawulezileyo kunye neendlela ukuzinza ukugaywa engaqhelekanga kunye nantoni na. Kodwa kufuneka siqonde ukuba ukusebenza ngendlela eqhelekileyo umzimba kubandakanya ukusetyenziswa umntu kuphela protein okanye carbohydrate, kodwa amafutha, iivithamini kunye neeminerali. Ngaphandle kwi ezityiwa naliphi iqela, kodwa kuphela ixesha elifutshane, ngokuba yingxenye eyodwa yokutya okanye umbane eyahlukileyo ayinayo nanto yakwenza nomntu esinengqiqo ezahlukeneyo. Olufanelekileyo ukutya isidlo - oko akuyonto esosini engenanto buckwheat okanye iglasi esezantsi-fat iyogurt, kunye isidlo eqhelekileyo sisincoko elungeleleneyo, eziquka amaqela ahlukeneyo lwezithako.

umlomo evala

Enye intsomi, ebangela lock ukutshixa ayikho kangako umlomo nje ifriji, kunye nayo yonke nekhabhathi zasekhitshini - umthetho owalela ukutya emva ezintandathu. dieters yokuphelelwa lithemba ngayo njengokuba nje ukuba abanye babo imizuzu elishumi elinesihlanu phambi yesithandathu ngokuhlwa umphefumlo gorge kwi iitapile eqhotsiweyo kunye nenkukhu ephekwe mayonnaise, yaye elimnandi inokubulala isiqingatha ikeyiki yasePrague. japan Okubuhlungu kukuba a wayedla uyakhula ngku isikali banzi esile kunye esinqeni.

Amaphononongo akutsha nje abonisa ukuba esidla intsimi ezintandathu njengoko kunokwenzeka, into ephambili apha - ukuqala ukusuka kwixesha usiya kulala. Ukusuka iyure "H" kufuneka athathe iiyure 2-3 kwaye ukulala onke, unako ukuhlawula ukuba usele iglasi kefir okanye iyogurt kunye namaqunube, bubuye okanye iti cereal emnandi esintu ezinobusi. Kuya kuba enye enkulu dessert okanye The ukuba elinye ngcono de amaxesha ngcono, oko kukuthi, kwada kwasa.

zidle

Ngoko ke, thina senze umsebenzi othile: ukuba ndandazile (dinner). Recipes ezakha menu veki, zichaziwe ngokufutshane, kodwa ukuqonda kulungiselelo kwicala elifanelekileyo ukuba ndoninika.

1. Isityu emifuno zakudala. Ukuze uyose kufuneka kakhulu mali kwaye ziyafumaneka nangaliphi na ixesha lonyaka uluhlu iimveliso (iitapile, ikhaphetshu, iminqathe, amatswele, zucchini, cauliflower, iertyisi green). Kuba sauce, isinongo isuti Ungayami cream ezimuncu, imifuno zakho ozithandayo kunye nobulawu, tomato isosi okanye incindi. izitya Ukupheka nje ukuba mabi kwawo: imifuno bazihlamba ezihlambulukileyo, ivuthu- zibe iityhubhu okanye ngezithandelo ze ubilise de ithenda, cream sauce kunye imifuno fresh kubhetele ukuba ukongeza ekupheleni, imizuzu eli-10 ngaphambi kokuba akhonze.

2. yenkuku nezinongo nerayisi. Abapheki bayacetyiswa ukuba alungiselele le isitya kwangaphambili, kunoko, ukuze uyipheke inyama, Faka oko juice-orenji, ikhari kunye netyuwa kusasa nangokuhlwa, ubilise irayisi kunye Qhotsa phezu chicken eliphezulu ubushushu. Nje musa ukusebenzisa ioli kakhulu - amanqatha extra asimele.

3. Fish. Apha indawo ekuyileni nje enkumbulweni, le mveliso nga zosiwe eziko (kungcono ukuthatha iintlobo betyebile) okanye upheke kuyo cutlets, wakhonza kunye iitapile ebilisiweyo okanye wazosa izonkana. cutlets Iintlanzi silungiselele ngcono umtya, nto leyo idlule grinder wokudla, kunye nesonka zifakwe ijeli kunye itswele. Imfuneko ukongeza ezininzi pre-okroqiweyo ya iikherothi, iqanda, ityuwa nepepile. Patties ukuba amafutha ubushushu medium macala omabini (malunga 5-7 imizuzu) apha.

mizamo iyize

Kungakhathaliseki kangakanani sazama ukuqoqosha isidlo, kodwa ukutya okunempilo ifuna inkqubo ethile, equka kuphela sasemini rhoqo kunye isidlo, kodwa sakusasa, kwakunye okulula luncedo. Ukususela ukutya kufuneka ngaphandle nayiphi ingozi kunye okukhona zokwenziwa, zokubatshintsha iziqhamo ezomileyo, iinuts, nemivalo cereal. Sasekuseni kufuneka pripadat nani likhulu lweekhalori, amafutha kunye carbohydrate ityiwe emini, ngoko ke uya kubanika amandla ukuba nemveliso kwaye zilibaziseke ngokohlobo kwamafutha omzimba kwi kwesisu, esinqeni kunye esinqeni.