Ngexesha lokukhulelwa kubalulekile ukuba ulandele ukutya okwahlukeneyo kunye nokulinganayo. Sifuna ukukunika Iiresiphi ezilula, ezihlwabusayo kunye nezendalo onokuzibandakanya kwimini yakho. Khumbula ukutya izidlo ezi-4 ukuya kwezi-5 ngosuku, kunye nesidlo sakusasa esipheleleyo, ukutya okungekho kukhulu kakhulu, ukutya okulula, kwaye uzame ukuba nesidlo sangokuhlwa kwangethuba. Ngexesha lesidlo sakusasa kunye nesidlo sasemini ungatya kwisiqwengana sesiqhamo, kodwa ungangeni kwezinye izilingo.
Kufanelekile, kwezi veki zingama-40 ukwandisa ukusetyenziswa kweziqhamo kunye nemifuno, yokugubungela esona sidingo sikhulu somzimba wakho kweli nqanaba leevithamini kunye neeminerali. Intlanzi eluhlaza okwesibhakabhaka iya kuba yenye yezona zinto zidibeneyo. Kwaye njengakuyo nayiphi enye indlela yokutya yendalo, ukutya okumisiweyo okuphakathi, ityuwa kunye nokutya okunotyebileyo kumanqatha kunye noshukela.
Isidlo sakusasa esisempilweni nesinempilo
Ukuqala usuku ngesidlo sakusasa esilungileyo yeyona ndlela ilungileyo yokuqalisa. Nangona sele sazi, kunjalo kusasa lelona xesha "linamaqhinga" lokuba nantoni na ingene esiswini sakho. Ngokukodwa kwiinyanga ezintathu zokuqala zokukhulelwa, xa ukuziva unesicaphucaphu nokugabha kuphantse kwahlala kunjalo.
Uluvo lwe Indalo nesidlo sakusasa esimnandi kukulungiselela iyogathi ngamaqebengwana kunye namandongomane, ii-walnuts, iihazelnuts, iiamangile ... kunye ne-muesli okanye igranola. Iya kugqibelela ukuba uyigqibile ngesiqwenga seziqhamo zonyaka. Iapilkosi ziyakunceda kwiingxaki zokuqhinwa xa ukhulelwe, chia nayo, kwaye ikwabonelela ngeprotein. Ezinye iziqhamo ezinconyelwe kakhulu ziiwii, iipere, kunye namaqunube okanye amaqunube.
Olunye ukhetho ngu isandwich, eyona isonka esingeyomizi mveliso, nezinye izilayi zeteki ephekiweyo, itshizi entsha, imifuno eluhlaza, oko kukunika i-folic acid kunye netumato eluhlaza. I-Strawberry cheese iyacetyiswa ngexesha lokukhulelwa ngenxa yomxholo wayo we-calcium ephezulu kunye neeproteni kunye neekhalori zayo eziphantsi. Umahluko kolu luvo yitomato yetasta, ioyile yomnquma kunye nearugula. Kude kube ziinyanga ezimbalwa kamva kuya kufuneka ulibale malunga neham.
Ukutya okumnandi kunye nokwendalo kwemihla ngemihla
Ngalo lonke ixesha lokukhulelwa kwakho, usenokuya kwinqanaba apho okunye ukutya obekukade kuyintando yakho akusekho njalo, kwaye kukwenza uzive umbi. Kungoko ke ixesha lokwamkela iiresiphi ezintsha kunye nencasa. Sincoma ezinye zezi zokupheka ezihlwaya nezendalo.
Ipasta kwindawo yokutyala. Unokukhetha eyona uyithandayo, nkqu nezo sele zinethanga okanye incasa yesipinatshi. Uzakufuna iitamatisi eziluhlaza, i-zucchini, izaqathe kunye neetapile. Nje ukuba ipasta iphekwe uyongeza ezinye izinto eziphekiweyo, ngaphandle kwetaom. Uvuselela yonke into kakuhle, ngeoyile ye-olive kwaye ulungele ukukhonza. Zama ukungafaki ityuwa.
Ukufumana iresiphi ipalmill yesalmon I-salmon entsha okanye efriziwe iyafuneka ukunqanda i-anisaki, ilike, itswele, i-asparagus eluhlaza kunye neengxaki zekherothi. Emva kokutshisa i-oveni ukuya kwi-180º wazisa ipapillote ngazo zonke izithako, wenza imifuno ibhedi yentlanzi. Ngaphandle kwakho ulungiselela i-vinaigrette yelamuni, iorenji kunye neparsley enqunqiweyo. Unokuhamba nomboniso nerayisi emdaka, iquinoa, kunye ne-chickpea hummus.
I-Smoothies yokutya okulula kwabasetyhini abakhulelweyo
I-Smoothies lukhetho olufanelekileyo lokuba phakathi kokutya. Nokuba kukutya okulula, okanye phakathi kwesidlo sakusasa nesidlo sasemini. Kananjalo abanye babo banazo iipropathi, ngaphaya kwezesondlo, ezinokunciphisa iimpawu zokungonwabi, ezinjengezicaphucaphu okanye ukungabi namandla. Ezi ziindlela zokupheka ezimnandi kunye nezendalo.
Iinanapple kunye nejinja smoothie, Iya kukunceda uzolise isicaphucaphu nokugabha. Udinga ipayinapile yendalo kunye nesilayidi sejinja entsha kwaye udibanise yonke into. Omnye umxube osebenzayo ukuphucula ukujikeleza kunye nokuthintela usulelo lomchamo ziiblueberries, iavokhado. Kuya kufuneka wongeze amanzi kule smoothie ukuyenza ibe bukhrim, kodwa hayi intlama.
Ismoothie egudileyo igcwele intsimbi yile ye Ipere, isipinatshi kunye nobisi lweamangile. Ungasebenzisa ubisi abaluthengisayo ekutyeni okanye ushiye iiamangile ezimbalwa ukuze ungene ubusuku bonke. Yibethe ipere ecocekileyo yembewu nolusu, ubisi lweamangile kunye nesipinatshi esitsha de kube kufunyenwe umxube ofanayo.