Ngexesha lesibini lokukhulelwa, iimfuno zesondlo zitshintsha kakhulu. Ukuba ngeenyanga zokuqala bekungekho mfuneko yokwandisa ukusetyenziswa kweekhalori, kule meko kuyimfuneko ukwenza njalo. Usana luqala ukukhula ngokukhawuleza okukhulu, enyanisweni luya kuphinda kabini ngobukhulu kwezi nyanga. Ke ngoko, inkcitho yamandla kunye neemfuno zoku ziya kwanda.
Iimpawu zeenyanga zokuqala Ngokuqinisekileyo baya kudlula, kunqabile ukuba isicaphucaphu kunye nokudinwa kuqhubeke, nangona uninzi lwabasetyhini lusokola kubo umzuzwana. Ukuba le yimeko yakho, yiya kumbelekisi wakho okanye ugqirha othatha ukukhulelwa kwakho akunike iingcebiso zokunciphisa ezi mpawu.
Kubaluleke kakhulu ukuba ulandele izikhokelo malunga nokutya ngeli xesha. Ngoku ukudinwa nokudinwa kuya kube kudlulile kwaye uya kuba nomdla ngakumbi kunangaphambili. Lixesha eliphambili lokugcina ukutyeba komzimba okunempilo. Ukuba ugqirha wakho akakuxeleli ngenye indlela, into eqhelekileyo kukonyusa malunga ne-350 kcal, kuxhomekeke kwinqanaba lokukhula, owasetyhini kunye nezinye izinto.
Uyonyusa njani iikhalori ngendlela esempilweni?
Isidingo sokwandisa iikhalori kufuneka yenziwe ngendlela elungeleleneyo. Umzekelo, kuya kufuneka ukonyuse iprotein malunga ne-20 okanye i-30 gram, uyifumana ngokuthatha indawo encinci yentlanzi. Kuya kufuneka ukonyuse inani le-calcium, kunye neglasi enye yobisi, okanye isiphumo esivela kubisi njenge yoghurt ephantsi. Zama ukutya ukutya okuneekhabhohayidrethi ezintsonkothileyo, ezinje ngepasta yengqolowa epheleleyo, ukutya okuziinkozo okuziinkozo, nokunye okuninzi.
Ukupheka kwekota yesibini yokukhulelwa
Ukutya komfazi okhulelweyo akufuneki kube kukukruqula, akufuneki ukuba uzinciphise kwiintlanzi ezigcadiweyo kunye nenkukhu ngesaladi okanye uya kudikwa. Emva koko Siphakamisa iiresiphi ezi-2 ezisempilweni kwaye ulungele eli nqanaba lokukhulelwa kwakho.
Broccoli omelette
Esi sidlo sityebile nge-calcium, ilungele ukufumana igalelo elongezelelekileyo olifunayo ngeli xesha. Izithako zezi:
- Isiqingatha se-broccoli
- 5 amaqanda organic
- I-clove zegalikhi ze-2
- Sal
- I-oli yomnquma eyongezelelweyo
Yahlula iiflethi kwi-broccoli kwaye uzifake kwisitya samanzi kangangemizuzu eli-15. Emva koko, lungiselela i-casserole ngamanzi anetyuwa pheka imifuno malunga nemizuzu eli-10. Ukucoca amanzi kakuhle kwaye ususe iziqu ezixineneyo.
Lungisa ipani yokutshiza nge-oyile yomnquma kunye nefry igalikhi isikwe ibe ngamacwecwe amancinci. Yongeza i-broccoli kunye susa kunye negalikhi imizuzu embalwa.
Kwisitya ubethe amaqanda kakuhle kwaye ungeze ityuwa ukunambitha, yongeza imifuno kwaye udibanise kakuhle. Lungisa ipani enezantsi yeoyile kunye xa kushushu yongeza umxube. Vumela ukuba ipheke kakuhle ngaphambi kokuba uyijike, iphinde ipheke kwelinye icala de kubekwe i-tortilla.
Isalmon en papillote
ISalmon inegalelo I-omega 3 yeoyile ebalulekileyo, kubaluleke kakhulu ukukhulelwa kwakho konke kunye nokuncancisa. Izithako ezifunekayo:
- Umlenze omkhulu we isalmon entsha
- 1 iitapile ezincinci
- isiqingatha se-zucchini
- iminqathe
- isiqingatha seekiki
- Iipunipo ezi-2 ezimhlophe zewayini okanye isherry
- iziqholo ezingafaniyo, thyme, oregano, rosemary, pepper njl
- ioli ye-oliva enyulu
- sal
I-Peel kwaye uhlambe iitapile, yome kakuhle ngephepha lokufunxa kwaye uthathe iziqwenga ezicekethekileyo. Hlamba i-zucchini kakuhle kwaye usike kumaphepha amancinci ngangokunokwenzeka. Chuba iminqathe kunye ne-peeler efanayo usikwe kumacwecwe amancinci. Susa umaleko ophezulu welike kwaye uhlambe kakuhle kakhulu ngamanzi, usike ube zizinti ezincinci. Ukucwilisa i-oven ukuya kuma-200 degrees ngelixa ulungiselela ipapillote.
Beka iphepha elikhulu lealuminium kwikhawuntara, qala ubeke isiseko seetapile, emva koko yongeza iminqathe, i-zucchini kunye ne-leek. Amanzi newayini emhlophe kwaye ungeze ityuwa kunye neziqholo ozikhethile. Beka i-salmon fillet ngaphezulu, ubeke i-oyile ngaphezulu kunye nezinye iziqholo. Vala i-aluminium kakuhle eyenze iphakheji yokungenisa umoya.
Beka ipapillote kwitreyi yeovini kwaye pheka malunga nemizuzu engama-15.