Ukunciphisa umzimba ngokutya irayisi yenkukhu

Irayisi yokutya kwenkukhu

La ukutya irayisi Kukutya okwenzelwe ngokukodwa bonke abo bantu bafuna ukunciphisa umzimba ukuba banokongeza kwaye kuyabakhathaza kakhulu. Yinkqubo elula kakhulu ukuyifeza, isekwe ekuthatheni irayisi kunye nenkukhu. Ukuba uyenza ngokungqongqo, iya kukuvumela ukuba ulahlekelwe ziikhilogremu ezi-2 ngeentsuku ezisi-8.

Ukuba uzimisele ukwenza oku kutya kuya kufuneka ube kwimeko esempilweni, usele amanzi kangangoko kunokwenzeka yonke imihla, utye irayisi ebilisiweyo kunye nenkukhu eyosiweyo, nencasa iimpumlo zakho ngeswiti kunye nexesha lokutya kwakho ngetyuwa, itshizi ekhanyayo kunye nexabiso elincinci leoyile yomnquma. Kuya kufuneka uphinde imenyu eneenkcukacha apha ngezantsi yonke imihla owenza isicwangciso.

Imenyu yemihla ngemihla

  • Isidlo sakusasa: 1 ikomityi yeti, 1 i-yogurt encinci encinci, i-toast yetafile elula kunye nesiqhamo se-citrus esi-1
  • Isidlo sasemini: irayisi yenkukhu kunye nekomityi ye-1 ye-bolus okanye iti eluhlaza. Ungatya isixa serayisi kunye nenkukhu oyifunayo.
  • I-snack: 1 ikomityi yekofu kunye nobisi, ii-toasts ezi-2 zengqolowa kunye neziqhamo ezi-2 ze-citrus
  • Isidlo sangokuhlwa: 1 indebe yesuphu yemifuno, isitya esinye selayisi yenkukhu kunye nekomityi enye yeti emhlophe okanye ebomvu.
  • Ngaphambi kokulala: i-apile e-1 okanye ipere enye.

Apha ngezantsi uyakufumana imenyu yeentsuku ezi-3 zerayisi kunye nokutya kwenkukhu.

Kutheni le nto ukutya kwerayisi yenkukhu kukhetho olufanelekileyo?

Irayisi yenkukhu yevolumu

Irayisi enokutya kwenkukhu yeyona ndlela ilungileyo yokuvalelisa kwiikhilogremu ezongezelelweyo. Inento yokuhlanjululwa, ethi izakusenza sizive singatyhilekanga. Kwelinye icala, ukuba sikhetha irayisi emdaka, sijamelene nokutya okuneevithamini kunye neeminerali. Ngelixa kwelinye icala inkukhu ingumthombo weprotein kodwa indala ineevithamini zeqela B kunye no-A.

Ke ngoko, ngokudibanisa zombini irayisi kunye nenkukhu siya kudibanisa zombini ii-carbohydrate ezifana neeproteni, iivithamini kunye neeminerali iyimfuneko. Umdibaniso olungileyo wokuthathelwa ingqalelo. Kodwa ewe, njengoko kuhlala kusenzeka kolu hlobo lokutya, kuhlala kungcono ukuba ungazenzi ixesha elide kwaye uzidibanise nemifuno engaqhelekanga.

Izinzuzo

Ukwakha umzimba: Ngaphandle kwamathandabuzo, irayisi yenye yokutya okutya kakhulu kwiimbaleki. Yenye yezona zinto zibaluleke kakhulu ukufumana izihlunu kwaye yiyo loo nto uninzi lwabakhi bomzimba babheja kuyo. Njengeyona nto iphambili, ine-magnesium kwaye yenye yezona zimbiwa zibalulekileyo kwiimbaleki. Enkosi koku kutya, unako gcwalisa iivenkile ze-glycogen zemisipha ngokukhawuleza.

  • UmthamoZombini inkukhu kunye nerayisi zezona zinto zidityanisiweyo fumana ivolumu. Enkosi kwisalathiso selayisi, kubalulekile ngaphambi koqeqesho. Irayisi ephekiweyo iya kubonelela nge-3% yefayibha kunye ne-7% yeeprotheyini.
  • Chaza: Ukuba isebenza ukufumana ivolumu kunye nesihlunu, irayisi enokutya kwenkukhu ikwalungele nenkcazo. Inkqubo ye- iiproteni Ziphinda kwakhona zibe sisiseko sokutya okunje. Kodwa kuyinyani ukuba kwesi sigaba kufuneka udibanise ukutya kunye nesiqhelo esihle esenzelwe ukuchaza.
  • Ukutya kweBland: Xa sithetha ngokutya okuthambileyo, sikwenza kuthotho lokutya ekulula ukwetyisa. Ukusukela kuninzi lwezihlandlo, siyazisebenzisa xa sinengxaki ethile yokwetyisa. Ngale ndlela, kuyacetyiswa ukuba utye irayisi ephekiweyo kunye nenkukhu kwiintsuku ezimbalwa okanye ezintathu, emva koko ngokuthe ngcembe ukwazisa ukutya okuninzi.

Ixabiso lemihla ngemihla ukwenza ukutya

Inkukhu yerayisi

Inyaniso kukuba iimali zihlala zihluka ngokutya okunje. Ngaphezulu kwayo nayiphi na into kuba iyakuhlala ixhomekeke kwimisebenzi yomzimba esinayo. Ukuhlala sikuphepha ukutyiwa phakathi kokutya, sinokongeza irayisi, kuba njengoko sisazi ukuba iyanelisa. Kukho abantu abaneigram ezingama-40 zerayisi kunye ne-100 g yenkukhu baya kuba ngaphezulu kokwaneleyo ukongeza kwisidlo ngasinye esiphambili. Kodwa njengoko sisitsho, ungalonyusa inani lelayisi kancinci.

Ungayisebenzisa irayisi emdaka?

Inyaniso kukuba ikwacetyiswa kakhulu. Ukusukela irayisi emdaka ixhasa ukulahleka kobunzima kwaye ingumthombo omkhulu wefayibha. Kodwa ayisiyiyo loo nto kuphela, kodwa ikwanayo ne-antioxidants, ityebile kwizimbiwa kwaye ikwasinika amandla afanelekileyo ukuze sikwazi ukujongana nokutya kwerayisi ngenkukhu efana nale.

Ilayisi kunye nenkukhu yemenyu

NgoMvulo

  • Isidlo sakusasa: Ilayisi ibilisiwe emanzini kwaye ibethwa ngeziqhamo ezibini ezintsha
  • Mid-morning: iyogathi yendalo
  • Isidlo sasemini: Irayisi emdaka kunye nesaladi kunye nebele lenkukhu eyosiweyo
  • I-snack: iGelatin
  • Isidlo sangokuhlwa: Isuphu yerayisi enemifuno kunye nenkukhu

Lwe sibini

  • Isidlo sakusasa: Iti, iowast yengqolowa kunye neyogathi
  • Mid-ekuseni: Zimbini iziqhamo zesitrasi
  • Ukutya: Irayisi yenkukhu kunye nemifuno etyiweyo
  • I-snack: I-yogurt yendalo
  • Isidlo sangokuhlwa: Isuphu yemifuno kunye nerayisi yenkukhu

NgoLwesithathu

  • Isidlo sakusasa: Ikofu yodwa okanye enobisi olucekethekileyo, iyogathi yendalo kunye neegrama ezingama-30 zesonka sengqolowa
  • Mid-morning: Zimbini iziqhamo ezifreshi
  • Isidlo sasemini: Isaladi ngeoyile yomnquma, irayisi ebilisiweyo kunye nobisi lwenkukhu kunye nebele lenkukhu elisikiweyo
  • I-snack: I-yogurt yendalo
  • Isidlo sangokuhlwa: Isuphu yemifuno kunye nerayisi yenkukhu

Ungaziphinda ezi ntsuku ide igqitywe iveki. Ukuba phakathi kweeyure ulambile ngandlela ithile, kungcono ukhethe imifuno okanye iziqhamo. Khumbula ukuba kuya kufuneka usele amanzi amaninzi kwaye ungayenza njengokufaka. Ukuba ufuna ukucoca izitya zakho, khetha imifuno enamakha njengokongeza.

Uyenza njani irayisi yenkukhu

Irayisi yenkukhu

Ukuba uza kupheka irayisi emdaka, kuyacetyiswa ukuba mayivume kangangemizuzu embalwa ngaphambili. Emva koko siza kuyipheka kwaye sibeke ikomityi yerayisi ngamanzi amathathu. Kwelinye icala, incum yenkukhu yinyama ekucetyiswa ukuba yenziwe ngohlobo lolu hlobo lweeresiphi apho sifuna ukunciphisa umzimba. Kukulungele ukuhamba kunye nerayisi ephekiweyo kunye negrikiweyo, esiza kufumana kuyo incasa engakumbi. Singa yongeze iziqholo okanye imifuno enamakha.


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

Izimvo ezi-6, 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.   ikorry sitsho

    NDIYATHANDA

  2.   I-Ajacinty sitsho

    Kubonakala kum njengokutya okufanelekileyo kwaye awulambi ...

  3.   Imisifu-fu sitsho

    Ngaba oku kuyahambelana neswekile?

  4.   PMIJK sitsho

    Kwafuneka ndiyenze ukusuka kwiminyaka emi-4 ubudala ukuya kwi-9 ubudala ngenxa yeengxaki zempilo. Kwaye kwenziwa ukukrolwa. Ukutya ekukuphela kwam endinokukutya…… kusasa, ubisi lweamangile, inyama yenkukhu eqhotsiweyo okanye ebiliswe ngerayisi kusasa, kunye nokutya okufanayo. Ke iminyaka emi-5. Kodwa besele nditshilo ngenxa yeengxaki zempilo.

  5.   ivan sitsho

    Ziphi iiproteni? Njengengcali yesondlo andikuthandi oku kutya, unganciphisa umzimba kodwa ndiza kuphulukana nezihlunu kwaye isiphumo siya kuba ngumzimba omncinci

    1.    harlequin sitsho

      Kulungile ndoda, kuthathelwa ingqalelo ukuba inkukhu ine-20g yeprotheni nge-100g yemveliso kunye nerayisi emdaka malunga ne-8g nge-100g, izidlo ezi-3 ezine-100g kuphela zesithako ngasinye esele zikunikile i-84g yeprotheni ngosuku. Ukubala ezo zeyogathi kunye nobisi, siya ngaphezulu kwe-100g yeeprotheyini ngosuku. Ingaphezulu kokwaneleyo ... Yintoni isondlo se-xd