Iyogurt Ukutya: A luncedo okumnandi kakhulu

Ukutya iyogurt into ethandwa kakhulu kwiimeko ezininzi kulula ukuthwala, yaye isiphumo salo iyabonakala ngeliso lenyama. Ingongoma ebalulekileyo, ubonelela ngokuba ukusetyenziswa yinto a iyogurt yendalo kungekho neswekile, izinongo neencasa - kungenjalo kuya kuba nesiphumo. Le luncedo kakhulu imveliso iqulethe calcium nepotassium, iivithamini B kunye vitamin A, iiproteni izilwanyana kunye namafutha. Nangona kunjalo, ixabiso engundoqo iyogurt na iintsholongwane ezibangela souring ubisi - bulgaricus ezingezoze kunye iStreptococcus thermophilus, isandla ukwetyisa ukutya nokugcina microflora eziqhelekileyo emathunjini. Iyogurt ke ubushushu ngayo, ukuzeka kade ubomi, ngaba Ningaphathi akukho iipropati luncedo kwaye nje isiselo ubisi.

Iyogurt ukudla ikhona kwiinguqulelo ezininzi. Eyokuqala kwezi, eyona engqongqo, kubandakanya ukusetyenziswa imihla mabaphakelwe kwimbiza kakumkani, ukongeza ml 500 iyogurt, ama-apile (iziqwenga 5-6 ubukhulu medium of). Ezi mveliso zahlulwe iiyure 3-4 - kuxhomekeke indlela okulula ukujamelana ukulinganiselwa ukutya. Ukuba ufumana kunzima ukumelana breaks elide phakathi kwezidlo, kungcono ukuba adle njalo. Loo ukutya, iyogathi kunye nokusetyenziswa apile, zigcinwe iintsuku ezintathu ukuya kwezintlanu. Ukudla Daily iqulethe kilojoules 700 kuphela, ngoko ke kweli thuba kungenzeka kakhulu ukuphelisa wayedla amabini okanye amathathu. Ngexesha lokudla uyakwazi ukusela kuphela iti eluhlaza okanye emanzini.

Okunye ukhetho ebandakanya eyenzelwe ukutya iintsuku ezilishumi. Ngenxa ezityiwayo ezahlukeneyo ukunamathela lula ngokwaneleyo - nangona ukuba udidi osezantsi-osidingayo. Ukudla iyogathi kubandakanya esidla inyama kwakunye iziqhamo kunye nemifuno. Usuku ukuba badle 100 grams lenkukhu angamarhoqorhoqo okanye zeze - ngokuqhelekileyo emini kunye isaladi yemifuno okanye isityu. Imifuno edliwayo yale mda, kodwa ukuba akukho ndlela konke kubo. Phakathi kuvumelekile - ngelize, iitumato, iipepile, zucchini, seqanda, iimbotyi eziluhlaza, radish kunye isithombo.

Unako ukugcwalisa salads kunye yejusi yelamuni, imifuno okanye ioli. Nokuchitha kunokwenziwa, kunye iyogurt, leyo mali ka-125 grams ekhoyo kuzo zonke isidlo. Oku kunokwenziwa, umzekelo, ukuba nibusile netyuwa ikonofile kwaye ushukumisa oluludaka okukhokelela yeyogathi. Enye indlela: kwi iyogurt ukongeza lwemostade kunye netyuwa kunye nentwana ye isabhokhwe yakhe. Lo mxube kuya kunceda iyantluko menu. Kufuneka nje kuphela abandakanyeke yetyuwa: kukutya iyogathi kubandakanya ukuncitshiswa ukusetyenziswa kwalo ubuncinane.

Ke iziqhamo kunye namaqunube, bavumelekile ukuba badle ukuya isiqingatha Kilo ngemihla. Kubo ungenza isaladi iziqhamo, tucking iyogurt yakhe, kwaye ingalungiswa kwezi mveliso kweziselo esempilweni - smoothies. Ngokungafaniyo milk eqhelekileyo, oko azafakwa incindi kunye neziqhamo yonke okubizwa okanye amaqunube. Izakhono zabo zakwangaphambili-phantsi kwi blender, ongeze isahlulo iyogurt, itispuni ubusi baxhaya yonke into. Iswekile phezu iyogurt ukudla adle ezingafunekiyo.

Inyama kufuneka kuphekwe, zosiwe okanye iyabiliswa: ukutya okroqiweyo, azivumelekanga. Enye ingongoma ebalulekileyo: iyogurt Ukutya kwi ugqirha Zeyku ibandakanya ukusetyenziswa yonke imihla lwemvelo - isiqingatha iglasi phambi kwesidlo ngasinye (apho kufuneka ezine). Kunqweneleka ukuba luya, iziqhamo walungisa buqu kunye nemifuno. Ngaphandle kwezi, ungenza usele iti buthathaka kunye namanzi bezimbiwa.

Abo bafuna ukuba unciphise umzimba kwiiveki ezimbini, ubonisa nje ukudla okunjalo iyogurt: ncomo bathi ukuba ukunyamezeleka kakuhle, kungekho noxinezeleko. Hlala kuyo kubakho ngaphezu ixesha elibekiweyo, emva kwekhefwana nje ubuncinane kwiinyanga 3-4. Uthelekelelo Ukwehla kobunzima ngeli xesha iya kuba malunga amahlanu eekhilogram.