Ngaba ufuna izimvo zesidlo sangokuhlwa kobona bushushu bushushu ehlotyeni? Ke sinesitshixo kuba siza kukumangaza ngezitya ezimnandi, ezintsha nezonelisayo. Lixesha apho sifuna ukugcina ubunzima bethu, kodwa siqhubeke sikonwabela, kungoko, ngaphakathi kokutya okunezakha-mzimba kunye nokuzilolonga kancinci elunxwemeni okanye echibini, ungasebenzisa ezinye izinto ezinje ngezophawu Isiken ukukunceda ukunciphisa umzimba * okanye ukukunceda ugcine kude *.
Ke ngoko kuyacetyiswa ukuba kusekwe izikhokelo ekufuneka zilandelwe kule mihla yethu. Ukulingana phakathi kwako konke oku sele kuchaziwe kubalulekile ukuze umzimba ube nezakhamzimba ezifunekayo. Nangona emini siyayenza, ngamanye amaxesha xa kufika ubusuku siyichitha kwaye oko akucebisi, yiyo loo nto ke sicebisa ukuba zonke ezi zimvo zokutya okulula oza kuphumelela ngazo. Ngaba uyafuna ukwazi ukuba zintoni?
Imijelo yemifuno esikiweyo
Isidlo sangokuhlwa esishiya incasa elungileyo enjengale sisitya ihlala iyimpumelelo. Kwisandle esinye, iiprnns zibonelela ngeprotein kodwa zinamafutha amancinci kwaye zinee-Omega3 acid eziyimfuneko. Ke sele siyazi ukuba siza kuba sezandleni ezilungileyo ukunika igalelo lesondlo emzimbeni. Ngelixa imifuno ihlala iqulethe ezinye izakha mzimba, kuxhomekeke kwezi uzongezayo. Ngokomgaqo, ungongeza icephe leoyile kwipani yakho kwaye ungeze isiqwenga se-anyanisi. Emva kwemizuzu embalwa, yongeza i-bell pepper, iitamatisi, okanye i-broccoli encinci xa ufuna. Xa yonke into isusiwe, sidibanisa iiprawn, izinongo zokungcamla kwaye yiyo loo nto.
Ukhilimu obandayo wekhukhamba kunye nesalmon
Iikhrim ezibandayo ziyimpumelelo ngobusuku. Ngelixa ukwi isidlo sakusasa ukunciphisa umzimba Sihlala sithatha ii-carbohydrate ezidityaniswe neeproteni kunye neziqhamo, ebusuku sikhetha iiprotein ezingaphezulu. Nangona ukhumbula ukuba ungazitshintsha, kuba akucebisi ukuba uzicime nangaliphi na ixesha. Xa sele nditshilo, Ikhukhamba iyakusidlulisa emva kosuku elangeni kwaye isinike iivithamini kunye neantioxidants. Kufuneka ucofe ii-cucumber ezi-3 ezincinci ezineeyogathi zendalo ezi-3 ngaphandle kweswekile, igalikhi encinci, intwana yetyuwa, icephe leoyile yomnquma. Okokugqibela ijusi yelamuni, ngaphambi kokukhonza ukuba uyayithanda. Emva koko unokuyihombisa ngamaqhekeza amabini eesalmon ezitshayiweyo.
Sliced hake kunye neetapile ezibhakiweyo
Gcwalisa iplate kwaye ukhawuleze. Kuba ungasebenzisa imicrowave okanye ioveni eqhelekileyo. Uluhlu lweetapile lusikwe lucekeceke, onokuluthambisa ngeziqholo uze ubeke izilayi zentlanzi ngaphezulu kwazo. Ngokuqhwanyaza kweliso umzimba wakho uya kuba negalelo elifanelekileyo lesondlo kananjalo iintlanzi ezimhlophe ziphantsi kweekhalori.
I-Ratatouille eneqanda elibiweyo
I-ratatouille yenziwa ngokukhawuleza ngeoyile encinci kwipani yokutshiza, yongeza isiqingatha se-anyanisi kwaye uyiyeke isonge. Emva koko sidibanisa ipepile ebomvu, emthubi naluhlaza. Siyishiya imizuzu embalwa, yongeza iitumato okanye isosi yetumato, ufefe ipepile kunye netyuwa. Kwelinye icala, ubeka iqanda epanini, wehlise ubushushu kwaye ugqume ukuze kwenziwe. Kwimizuzu embalwa, esinye sesidlo sakho esilula silungile! IVithamini C kunye nefayibha yepepele idityaniswe neeproteni zeqanda Iziphumo ezigqibeleleyo.
Iinkukhu kunye nemifuno yesikere phakathi kwezidlo ezilula zokukhanya
Ngaphandle kwamathandabuzo, sagqibela ngesona sidlo sithandwayo. Izitshizi zihlala zongeza umbala kwiitya zethu kodwa kunye nencasa esithanda ukuziva kunye negalelo elikhulu lesondlo. Ke kufuneka ugcwalise i-skewer nganye ngamaqhekeza ebele lenkukhu, iitumato, ipepile kunye netswele. Emva koko, uya kubenza kwi-grill okanye kwi-grill. Ungasoloko uhamba nabo nesosi efana neyogathi yendalo, kunye nomgubo omncinci wegalikhi, icephe leoyile ye-olive kunye ne-oregano okanye iziqholo ozithandayo. Kuba nathi singathatha iisosi kwaye ngaphandle kokongeza iikhalori ezityeni! Ziza kuba zeziphi izidlo zokukhanya ozithandayo?
* Ukwehlisa umzimba: ukubuyisela ezona ndawo ziphambili zokutya zosuku kunye nokutshintsha ukutya okuneekhalori ezisezantsi kunceda ukunciphisa umzimba. Ukugcina: ukutshintsha okunye kokutya okuphambili kwemini ngokufaka ukutya endaweni yokutya okuncinci kunceda ukugcina ubunzima emva kokuphulukana nobunzima.