Ukutya irayisi

Ukutya irayisi

Ungakujonga njani oku ukutya irayisi Kulula kakhulu ukwenza, mhlawumbi kuyothusa, ngenxa yoko, akufuneki kudlule iveki kubude obude kuba ekuhambeni kwexesha siza kuswela izondlo emzimbeni wethu. Kukutya okungxamisekileyo okunceda ukunciphisa umzimba.

Olu hlobo lokutya aliboneleli ngamanqatha, kuphela sisiqwengana esincinci esivela kwityhuna yendalo enkonkxiweyo. Inkqubo ye- irayisi kunye nokutya ityhuna yenzelwe ukuba ilahle ukuya kwi-3 kilos ngeentsuku ezi-6, ke kuya kufuneka ungaguquguquki kwaye ube nenjongo ecacileyo.

?Ukutya kwerayisi kunye ityhuna ukuze unciphise umzimba

Ukutya kwerayisi, njengoko kunokubonwa, ngokusisiseko kusekwe kwityhuna kunye nelayisi, izithako ezibini ezineempawu ezintle zokunciphisa umzimba.. Ukutya ezimbini ezihamba kunye ngokugqibeleleyo kwaye banokukunceda ukuba ulahlekelwe ziiponti ezongezelelweyo.

Kukutya okulula kakhulu ukuphumeza, kusekwe ikakhulu ekutyeni ityhuna kunye nerayisi. Ukuba uyenza ngokungqongqo, iya kukuvumela ukuba ulahle malunga neekhilogram ezi-3 ngeentsuku ezi-6 kuphela.

Ukuba uzimisele ukubeka lo mgaqo wokutya, kuya kufuneka ube usempilweni, usele amanzi kangangoko kunokwenzeka yonke imihla, usebenzise ityhuna yendalo, incasa impumlo yakho ngeswiti kunye nexesha lokutya kwakho ngetyuwa kunye nesixa esincinci yeoyile yeoli. Kuya kufuneka uphinde imenyu eneenkcukacha apha ngezantsi yonke imihla owenza isicwangciso.

?Imenyu yokutya yerayisi yosuku

  • Desayuno1 ukumnika (iti, ikofu okanye iqabane eliphekiweyo) kunye neziqhamo ezi-2.
  • Kusasa: 1 iyogathi enamafutha asezantsi eneziqhamo okanye iisiriyeli.
  • Isidlo sasemini: ityhuna kunye nerayisi kunye nenxalenye e-1 ye-gelatin elula. Ungayitya ityhuna kunye nerayisi oyifunayo.
  • Emva kwemini1 iglasi yesitrasi ijusi yeziqhamo ozikhethele zona.
  • Ukutya okutyayoUkufakwa kwe-1 (iti, ikofu okanye iqabane eliphekiweyo) kunye ne-1 yogwele wengqolowa kunye nesilayi setshizi kwisalut yokukhanya.
  • cena: ityhuna kunye nerayisi kunye nenxalenye e-1 ye-gelatin elula. Ungayitya ityhuna kunye nerayisi oyifunayo.

?Iipropati zetyhuna yendalo

Tuna

Uninzi lwexesha esisebenzisa indalo yetyhuna enkonkxiweyo, ukutya okweli qela leentlanzi ezisemathinini. Iipropathi kunye nezibonelelo zayo zininzi, isinika ivithamini B3, kuyo yonke iigram ezili-100 isinika malunga ne-19 mg.

Inesixa esikhulu seprotein, phantse iigrama ezingama-24 nge-100 g. Ngombulelo kwinani eliphezulu leeproteni, kukutya okuxabiseke kakhulu kwezemidlalo, ukongeza, ebuntwaneni, ebusheni okanye ekukhulelweni, ukusetyenziswa kwayo kuyacetyiswa kakhulu.

Ukongeza, iyanceda ukunciphisa i-cholesterol, ukulwa nezifo ezinje ngeswekile, isifo samathambo okanye i-tinnitus.

?Irayisi emhlophe okanye irayisi emdaka

Irayisi emdaka

Ilayisi yenye yezinto ezisisiseko kwiplanethi, kwiinkcubeko ezininzi ityiwa yonke imihla. Zininzi iintlobo zerayisi, ezimhlophe, ezimdaka, ezinde, zasendle, ezibomvu, njl.

Ukutya kwethu irayisi, zombini zinokutyiwa ngaphandle kwengxaki, nangona kunjalo, Irayisi emdaka ibonelela ngezibonelelo ezikhulu emzimbeni.

Irayisi emdaka ithatha ixesha elide ukupheka, nangona ixesha lihlawula. Inika ifayibha engaphezulu, iiminerali ezingakumbi kwaye iphucula umsebenzi wamathumbu. Ithintela izifo ezahlukeneyo kwaye icoca umzimba. Ngapha koko, irayisi emdaka ineeproteni ezininzi kunerayisi emhlophe.

Ukuba awunangxaki zempilo oku kutya kunokuqhutywa ngesiqhelo, Kufuneka usele amanzi amaninzi ukuze ucoce umzimba kunye nazo zonke iityhefu zawo. Kuya kufuneka sisebenzise ityhuna yendalo, ukuba sifuna ukwenza into ibe mnandi, sisebenzise izinto zokuthambisa zendalo, sinonge ukutya kwethu ngentwana yetyuwa, kwaye sisebenzise icephe elinye le-oyile ye-oliva eyintombi ngosuku.

Inqaku elidibeneyo:
Irayisi emdaka

?Irayisi enetyhuna kwindawo yokuzivocavoca

yokuzivocavoca

Kwindawo yokuzivocavoca esilungiselela ukuyiguqula imeko yethu, sifuna ukuphulukana namanqatha kunye nokuma komzimba wethu. Yenza izihlunu zethu zikhule kwaye inyani kukuba oku kutya kubonisiwe ukufumana ithoni yezihlunu ngaphandle kwengxaki. 

Uninzi lwabantu lusebenzisa izixhobo ezininzi zemidlalo kodwa akuyomfuneko kuba ngetyhuna kunye nerayisi sizakube sincedisana nezihlunu zethu kakuhle kuba ukukhula kwemisipha kufuneka iprotein eyongezelelweyo kwaye senze imitya yemisipha.

Del ityhuna asigxininisi hayi kuphela isixa esikhulu seprotein Ine-omega 3 fatty acid kuphela, elungileyo kakhulu entliziyweni, inciphisa amanqanaba e-cholesterol kunye ne-triglyceride egazini, kwaye ikwangumlingani wokusebenza kakuhle kwe-neuronal kunye nokudibana.

Singayisebenzisa ngeendlela eziliwaka, siyifumana intsha okanye enkonkxiweyo. Kuyacetyiswa ukuba xa siyitya ngetoti, kungokwemvelo, kungafakwa pickled okanye i-oyile, kuba ngale ndlela siza kuziphumeza zonke iipropathi zayo kunye namafutha ongezelelweyo kwezorhwebo ukuguqula ukutya kwethu kwerayisi.

Ikomityi yekomityi yerayisi emhlophe ineekhalori ezili-103, kunye nekomityi enesiqingatha yekomityi yerayisi emdaka. Iqukethe i-cholesterol, i-fat, okanye i-sodium. Yikhabhohayidrethi entsonkothileyo, ekulula ukuyetyisa kwaye ayiqulathanga gluten okanye ichaphazele ukwaliwa.

?Ukutya irayisi emhlophe kukwenza utyebe?

Irayisi emhlophe

Xa siziva sinzima, kuyinto eqhelekileyo ukuziva isidingo sokuphulukana neekilos ezimbalwa, sihlala sikwenza oku ngokwandisa iiyure zokuzilolonga ngeveki kunye nokulawula indlela esitya ngayo.

Sihlala senza ngaphandle kokutya okunee-carbohydrate, ezifana nerayisi emhlophe, kodwa inyani kukuba umzimba ufuna ii-carbohydrate ukuze ube nokusebenza komzimba.

IiCarbohydrate zikunceda uzive ugcwele Ixesha elide, kuye kwathiwa ii-carbohydrate zikwanceda ukuba uchithe amanqatha.

Phakathi kwezibonelelo zerayisi emhlophe kukuba yi-carbohydrate entsonkothileyo, oku kuthetha ukuba ivumela umzimba ukuba uthathe ixesha elide ukutshisa iikhalori ezisetyenziswe ngelo xesha.

Irayisi emhlophe ibonakaliswa sisitashiKe ngoko, iluncedo kakhulu kwimeko zorhudo, kuba kukutya okuphucukileyo kakhulu, olu hlobo lwerayisi luqulathe izondlo ezimbalwa kakhulu kuneentlobo zalo.

Kubalulekile ukubeka ingqalelo irayisi inepropathi yokufunxa kunye nokugcina amanzi, ke ukupheka kwayo akufuneki kuxhatshazwe kuba irayisi inokuhlala ithambe kakhulu.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

Izimvo ezi-35, shiya ezakho

Shiya uluvo lwakho

Idilesi yakho ye email aziyi kupapashwa.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.

  1.   Denis sitsho

    irayisi ayatyebisi? Ineehydrate ezininzi x endicinga ukuba k iyatyeba, ndifuna ukuyenza kodwa iyandoyikisa, uyandicebisa? Utyebile okanye akunjalo?

    1.    Chikimalota sitsho

      Molo, ndinokutya kwerayisi kunye ne-tuna

      1.    umntu ongaziwayo sitsho

        Molo, ukuthoba ubunzima bomzimba ngokomntu

  2.   UFlore sitsho

    Ngaba irayisi imhlophe okanye imdaka ????, ngaba unazo iisoda zokutya ??? !!!! Hlafuna intshungama engenashukela, unako ???

    1.    UErwin Reyes sitsho

      UDenis akatyebanga, kuya kufuneka uyazi ukuba yeyiphi iiyure zokuyitya, kuyacetyiswa ukuba uyisebenzise ngaphambi kokuba uye ejimini kuba iicarbohydrate zinamandla angxamisekileyo, kodwa kuya kuba yimpazamo ukuyitya kakhulu emva kokuya ejimini apho sele uwasebenzisile amandla akho kwaye ekuphela kwento eza kwenzeka yinkqubo eya kuguqula iicarbohydrate zibe ngamanqatha!

  3.   I-Leti sitsho

    Molo ndifuna ukwazi ukuba iyasebenza
    Nceda undixelele

  4.   UPaolita sitsho

    Ngaba irayisi kufuneka ibe ziinkozo ezipheleleyo? Phendula nceda

  5.   juliet sitsho

    Ndizakuyenza kakuhle. Inokuba yiyo nayiphi na irayisi kwabo babuza, kuyangqinwa ukuba irayisi emhlophe ineekhalori ezingaphantsi kuneerayisi emdaka ukuba awundikholelwa, funda kwimibuliso ye-Intanethi

    1.    ULuciano sitsho

      Akunyanzelekanga ukuba idibane, nangona inezibonelelo ezininzi kwifayibha, kunokuba yirayisi yasebhankini kwaye iyeza liyikepusi yokutya okuza neeyogathi
      "Ndiyabulisa !!

  6.   uNiki sitsho

    Molweni kuwo wonke umntu onomdla wokwazi ukuba oku kutya kunceda ukunciphisa umzimba, kuba ndithi ewe, kuba ndihlala ndiyenza kwaye isebenza ngokugqibeleleyo, ngaphandle kokuba uziva ulunge kakhulu ngokwenza oku kutya, irayisi emhlophe ilungile, zithenge eMercadona, zifriziwe, isakhethi yanele isahlulo esinetoti yetyhuna yendalo, igcwalisa kakuhle, inyani yile, isebenza ngokugqibeleleyo kum.
    bafuna ukuyenza

  7.   bray sitsho

    Khange baqonde ukuba ityhuna enkonkxiweyo inezinto ezininzi zokulondoloza?

  8.   uhlanga sitsho

    Oku kutya kubi kakhulu nokuba kunesiphumo. Ayibandakanyi naluphi na uhlobo lweprotein yezilwanyana kwaye ibalulekile emzimbeni.

    Ukuba nerayisi kwisidlo sangokuhlwa kunceda ekufumaneni umthamo weemisipha. Ukuba awuyanga kwindawo yokuzivocavoca, oku kutya kuya kukwenza ufumane i-kilos ezi-6 ngeveki.

  9.   uhlanga sitsho

    Ibandakanya kuphela ityhuna, uxolo, kodwa ayonelanga, kuba umzimba uya kusilela. Ayibandakanyi imifuno.

    Le ndlela yokutya ayinayo inkukhu, iturkey, iimbotyi, iziqhamo (Ijusi ikwenza utyebe) kunye nemifuno.

    1.    msiley sitsho

      URaul, ngokokwazi kwam, ityhuna yiprotein yezilwanyana.

  10.   i-brenda sitsho

    Ke ndifuna ukwazi ukuba ngubani owenzileyo ... ngaba ukutya kuyasebenza okanye akunjalo?

  11.   UMaris waCocwa iCherry sitsho

    Ndisoloko ndisitya irayisi kunye ne-tuna kwaye intle kakhulu, kwaye ikwanelisa kakhulu, kodwa ukuba uhlala usitya into enye, uyakonyanyisa kwaye udinwe ngeentsuku ezimbini nje.
    IINGCEBISO NGEZIPHUMO ZAKHO:
    Ukongeza kwilayisi enetyhuna, yitya isaladi yetumato ngeqanda okanye ikhukhamba, inkukhu ebilisiweyo, okanye inyama ebomvu ebhakwe okanye eyosiweyo ngaphandle kweoyile. Xa ndifuna ukutya emini emaqanda ngoluhlobo, kwaye ebusuku ukuba ndilambe kakhulu ndiphinda nakuphi na ukutya okuchazwe apha ngasentla, ukuba andilambanga kangako ndinekomityi enye okanye ezi-1 zeti eluhlaza, iti ye chamomile, okanye iti yakudala phakathi ezinye, iti ziyetyisa kwaye ziyanceda ukukucoca ngaphakathi kwaye zilahle zonke izinto ezingamanzi, kwaye ndiyazithatha kuba andiwathandi amanzi ndedwa kakhulu. Kwaye ukuba ufuna ukutya into emnandi, yitya iziqhamo, iorenji, istrawberry, ivatala, itangerine, njl. kancinci. Ubuncinci indibiza kakhulu kuba ndiyazithanda izinto ezimnandi, kodwa ndicinga ngesiphumo endiya kuba naso ekugqibeleni kwaye ndiya konwaba ngomzimba wam. Ngaphandle kokutyeba kakhulu kukuzalisa ngeengxaki, ngekhe ufumane abantwana ngokulula okanye ugule rhoqo:
    Ke ekuphela kwento ekufuneka uyenzile kukufuna.
    Ngethamsanqa kubo bonke!

  12.   Jane sitsho

    Ndiyenzile kwaye isebenze kakuhle kakhulu kum, inene ndiyenza inyanga nenyanga, ithamsanqa kubahlobo

    1.    Chikimalota sitsho

      Molo, uyityile irayisi kunye nokutya ityhuna?

      1.    UAna Lorena sitsho

        Molo, uyisebenzisile le ndlela yokutya njengoko wenzile?

  13.   umntu ongaziwayo sitsho

    Molweni kulungile bendifuna ukwazi ukuba iyasebenza namhlanje ndiqalise ukutya

  14.   Victoria sitsho

    Molweni, nceda, umntu owenze ukutya kwerayisi kunye ne-tuna kwaye emsebenzele, ndifuna ukuyenza kodwa ndiyoyika, bahlala bendixelela ukuba irayisi ifumana ubunzima obukhulu, emva koko?

  15.   Iris Navarro sitsho

    kodwa ilungiswa njani irayisi? umphunga kuphela?

  16.   UMarian sitsho

    Kude kube nini ukulandela ukutya?

    1.    ULuis Fernado sitsho

      Kwindebe nganye yerayisi sigalela ikomityi enye kunye nekota yamanzi abilisiweyo. Awudingi oyile okanye ityuwa. Sigubungela imbiza kwaye xa amanzi evuthuza sithoba ubushushu ubuncinci kwimizuzu emi-1, sivavanya ukuba kuphekiwe, siyacima.

  17.   Landa uMartha sitsho

    I-50 GS YASERROS YAMANI UNAMAKHALUNI AMANINZI

  18.   laura sitsho

    Molo, ndifuna ukwazi ukuba ukhona umntu ongazilolangayo, ukuba wenze njalo nokuba wehlile emzimbeni

  19.   nadi sitsho

    Molo, umzala wam ukwisidlo ityhuna kunye nerayisi emdaka…kwaye ndiphulukana neekhilo ezingaphezulu kwesithathu kuba ndiphulukana neekhilogram ezintlanu ezinesiqingatha kodwa kufuneka usele iilitha ezimbini zamanzi….kunye nejelatin yokutya kwidizithi…..ndiphulukene nale nto iintsuku ezintandathu… ndiyathemba ukuba iyakusebenzela kunye nenye ingcebiso kwisisu esingenanto endiyenzileyo kukuthatha icephe leoyile enyulu ecinezelwe ngokubanda ngamathontsi ambalwa elamuni….ithoba isisu sakho kwaye isusa ukuqhina ngokwemvelo kwaye ikunika amawaka eenzuzo…. wenze izinto ngempilo yakho?????????

  20.   Mariana sitsho

    Ngaba oku kutya akunampembelelo iphindayo?

  21.   IMarisol lagarda sitsho

    Bathi ityhuna kunye nerayisi kodwa abatsho ukuba zingaphi izixa zokutya ekufuneka umntu azitye ngamaxesha abonisiweyo i-1 can 2 cans 1 cup ye rice okanye zingaphi ii servings !! ??? Kwaye ityhuna ilula okanye singongeza itomato cucumber njlnjn ??

  22.   Susana sitsho

    Icacisa ngokucacileyo ukuba irayisi kunye netyhuna kubungakanani obunqwenelekayo kwaye ukuba awukhankanyi zonke ezinye izithako ... iya kuba kungenxa yokuba ungayityi!

  23.   Isikhokelo se-Irem sitsho

    Ndifuna nje ukuphawula ukuba ukutya okubandakanya ityhuna kunye nerayisi kuyasebenza kakhulu, ndenze iintsimbi kunye nejimnastics kangangeminyaka kwaye ukuphinda ndibuyele okanye ukurhoxa kwezemidlalo, oku kutya kundincedile ndabuyela kwimeko efanelekileyo, akufuneki kuxhatshazwe, Kuyacetyiswa kwabo bangazange bayilandele, ungayenzi ngaphezulu kweentsuku ezili-15, ungaqhubeka nokutya kodwa inyama kunye neziqhamo kufuneka zibandakanywe, ukunciphisa ukutya kwakho kwaye kulungile kakhulu kwisidlo sangokuhlwa, emva kweentsuku ezili-15, kuya kufuneka ubeke endaweni yesiqhelo irayisi yerayisi emdaka, njengoko umzimba uqala ukuyiqhela, olona ncomo lwam lulungileyo, bendisebenzisa irayisi ye-sushi engeyiyo yesitatshi, ihlala ifuthwa kunye netoti ye-tuna yendalo okanye emanzini kwisidlo ngasinye, ikwenza uzive wanelisekile, iyanceda amathumbu kunye nokutsha kweCaloric kukhula ngokwanda kwemetabolism, yongeza iglasi yamanzi emonti engenaswekile emini emaqanda kwaye uza kubona ubuncinci i-6 kilos ngenyanga kwade kwayi-9, imibuliso

  24.   Criss omdaka sitsho

    Molo, irayisi iyatyeba xa utya kakhulu kwaye ugcina ubomi bokuhlala. Ukuba uqhuba umdlalo othile wenza imithambo ye-cardio kwaye unciphise inani lelayisi elinokukunceda ukunciphisa umzimba. Zininzi iindlela zokulungiselela irayisi.Iyona irayisi intle iyabiliswa ngaphandle kweoyile.

  25.   Damian sitsho

    Molo, ndingu-damiam, irayisi kunye ne-tuna zilungile kodwa kuya kufuneka uzixube nemidlalo, nokuba yeyokuzivocavoca okanye i-cardio, kuba ndiyitya loo nto ukuze ndizuze umthamo womzimba.

  26.   isohlwayo sitsho

    Molo, bendifuna ukwazi ukuba ityhuna inokuba senziwe ngetoni enkonkxiweyo ngeoyile kuba apho ndihlala khona awunakufumana ityhuna yendalo

  27.   isohlwayo sitsho

    Ndifuna ukwazi ukuba umntu angandiphendula le ...

    Ngaba ityhuna inokukhonkxwa ngeoyile? kuba apho ndihlala khona ngekhe ufumane indalo ...

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