Lokhu wukudla okwenzelwe labo abadinga ukwenza ukudla ukuze banciphise isisindo ngoba bakhuluphele ngokweqile futhi bangabathandi bamazambane. Ungakwenza okungenani isonto eli-1, kuzokuvumela ukuthi wehlise isisindo cishe ngama-2 kilos. Manje, kufanele ube nesimo sempilo esifanele ukusisebenzisa.
Uma uzimisele ukufeza lolu hlelo, kuzofanele uphuze amalitha ama-2 amanzi ngosuku noma ngabe udla ini ekudleni, unothise ama-infusions akho nge-sweetener futhi unonge ukudla kwakho ngosawoti kanye nenani elincane lamafutha ka-sunflower. Ungawapheka ubhatata kuhhavini noma uwabilise.
Imenyu yansuku zonke
- Ukudla kwasekuseni: ukumnika okungu-1 okukhethayo (ikhofi noma itiye) nengilazi yezithelo zezithelo ezisawolintshi ozithandayo.
- Phakathi kwamabili: ukumnika okungu-1 okukhethayo (ikhofi noma itiye) namabhisikidi ama-2 we-bran.
- Isidlo sasemini: 1 inkomishi yomhluzi okhanyayo, inani olifunayo lamazambane kanye nesithelo esingu-1 osithandayo.
- Emini ntambama: 1 ukumnika okukhethayo (ikhofi noma itiye) namakhukhi amabili okusanhlamvu.
- Isnack: 1 ukumnika ozikhethele kona (ikhofi noma itiye) kanye ne-yogurt enamafutha amancane.
- Isidlo sakusihlwa: 1 inkomishi yomhluzi okhanyayo, inani olifunayo lamazambane kanye nesithelo esingu-1 osithandayo.
Ngezansi uzothola imenyu yokudla kwamazambane isonto lonke.
Kungani ubhatata ulungile ekwehliseni isisindo?
Iqiniso yilokho ubhatata ulungele ukwehlisa isisindo futhi ngaphezu kwakho konke, ukulahlekelwa isisu. Enye yezindawo ezivame ukusikhathaza kakhulu futhi okungelula ngaso sonke isikhathi ukwehla. Yebo, ubhatata uzoba umlingani omkhulu ngoba unenkomba ephezulu ye-fiber. Lokhu kusenza sisuthe ngokuthatha inani laso elincane. Ukugaya kuzoncipha, ngakho-ke umuzwa wokusutha, sizokuqaphela ngokuhamba kwesikhathi.
Ngakolunye uhlangothi, ingumthombo ophelele wama-antioxidants futhi unenkomba ephansi ye-glycemic. Iqiniso ukuthi ubhatata onale nkomba uphansi kakhulu kunamazambane. Ngakho-ke kuhlale kungumlingani omuhle. Nini sifuna ukwehlisa isisindoSidinga amazinga kashukela egazini ukuze alinganiselwe, njengoba ubhatata uzosenzela lokhu. Kodwa futhi ukudla okuphansi kwekhalori okunamanzi amaningi, okwenza ukugaya kube ngcono kakhulu.
Izakhiwo zamazambane amnandi
Ngenxa yokuqukethwe kwayo okuphezulu kwe-carotenes, ngamandla e-antioxidant, kusenza sibe okunye kokudla okubalulekile ekudleni kwethu. Njengoba sazi kahle, ubhatata unamaprotheni emvelo angenakuhlulwa. Kepha futhi ukuthi inephesenti eliphezulu le-fiber, ngasikhathi sinye lapho yakhiwa khona amaminerali afana ne-calcium, i-magnesium, noma i-potassium, ngaphandle kokukhohlwa uvithamini C. Kuwo wonke amagremu ayi-100 ebhatata, kushiya umzimba cishe ngama-30 ml ale vithamini kanye nakuvithamini E. Kodwa futhi kunikeza i-480 mg ye-potassium, i-0,9 mg yensimbi, ama-3 amagremu efayibha nangaphansi kunama-calories angu-90.
Asikwazi ukukhohlwa, njengoba sishilo ngamavithamini, nawo ane-B1, B2, B5 ne-B6.
Mangaki amakhilogremu alahlekile ngokudla ubhatata?
Iqiniso ukuthi kungukudla okufishane. Akufanele yelulwe ngesikhathi, ngoba njengoba sazi kahle, njalo kufanele udle ngendlela elinganiselayo. Kukulungele ukwehlisa isisindo ngasikhathi sinye nesisu. Ungakwazi yenze cishe izinsuku ezinhlanu noma eziyisithupha ngokuningi. Inqobo nje uma impilo yakho ilungile. Ngaleso sikhathi ungalahlekelwa amakhilogremu amabili. Kepha kuyiqiniso ukuthi umzimba ngamunye uhluke ngokuphelele futhi kuzoba nabantu abangahle banciphe kakhulu.
Imenyu yokudla amazambane amnandi
NgoMsombuluko
- Ukudla kwasekuseni: Ingilazi yejusi yamazambane kanye namawolintshi amabili
- Maphakathi no-ekuseni: amagremu angama-30 esinkwa sikakolweni esiphelele esine-yoghurt eboshiwe
- Isidlo sasemini: Ubhatata obhakwe (inani olidingayo) ngesitsha sik ulethisi notamatisi
- Emini ntambama: Ukumnika kanye namakhukhi amabili okusanhlamvu aphelele
- Isidlo sakusihlwa: Ubhatata obhakiwe ngokhilimu wemifino olula kanye nesithelo sophudingi.
NgoLwesibili
- Ukudla kwasekuseni: Ingilazi yejusi yamazambane, iqanda elibilisiwe nesithelo
- Maphakathi no-ekuseni: amagremu angama-30 esinkwa sikakolweni esiphelele nama-gramu angama-50 eshizi elikhanyayo
- Ukudla: I-sweet potato puree exutshwe nesipuni sobisi olunamafutha kanye no-100 gramu webele lenkukhu elosiwe nemifino
- Emini ntambama. Ukumnika kanye no-30 amagremu okusanhlamvu okuphelele nge-yogurt ene-skimmed
- Isidlo sakusihlwa: Ubhatata obhakwe nesaladi kanye nesithelo
NgoLwesithathu
- Ukudla kwasekuseni: Ikhofi yedwa noma ubisi olunamafutha, amagremu angama-30 esinkwa sikakolweni kanye nezilayi ezintathu zeturkey noma ibele lenkukhu
- Maphakathi no-ekuseni: amagremu angama-50 eshizi elikhanyayo nezicucu ezimbili zezithelo
- Ukudla: Amakhekhe amazambane obhatata abhakiwe noma ama-microwaved anama-125 amagremu ezinhlanzi nesitsha sesaladi
- Emini ntambama: Ijusi lamazambane amnandi ne-yoghurt enamakhemikhali
- Isidlo sakusihlwa: I-sweet potato puree enepuleti lomhluzi okhanyayo kanye nesithelo se-dessert.
NgoLwesine
- Ukudla kwasekuseni: ukumnika amazambane amnandi noma ujusi onezingcezu ezi-5 zeturkey noma inkukhu nocezu lwesithelo
- Maphakathi no-ekuseni: amagremu angama-30 okusanhlamvu okuphelele ngobisi olunamafutha
- Isidlo sasemini: Ubhatata obhakiwe nesaladi
- Ntambama: ngamagremu angama-30 esinkwa sikakolweni esiphelele noshizi ongu-0%
- Isidlo sakusihlwa: Ubhatata amazambane amnandi, ama-gramu ayi-150 enhlanzi neyogathi yemvelo.
NgoLwesihlanu
- Ukudla kwasekuseni: ukumnika kanye namakhukhi amabili aphelele
- Maphakathi no-ekuseni: izingcezu ezimbili zezithelo
- Ukudla: Ubhatata ophekiwe onamaqanda amabili abilisiwe kanye nesithelo esisodwa
- Ntambama: ngamagremu angama-30 esinkwa sikakolweni esiphelele esine-turkey
- Isidlo sakusihlwa: Isaladi, ubhatata amazambane kanye neyogathi yemvelo
Ungakwazi ukufaka amazambane amazambane esikhundleni sikabhatata?
Yize lo mbuzo ungenye yezinto ezivame kakhulu, iqiniso ukuthi impendulo ilula kunendlela esicabanga ngayo. Njengoba ubhatata namazambane kuyafana. Lokho okungukuthi, amagama amabili we-tuber efanayo. Kepha kuyiqiniso ukuthi endaweni ngayinye kungaziwa ngomunye wabo, okuvame ukuholela ekudidekeni. Kumele kuthiwe ubhatata noma ubhatata waziwa ngegama elithi ubhatata noma ubhatata.
Iqiniso ngukuthi yize kuhlale kungukudla okufanayo, senza umehluko ongajwayelekile kukho. Njengoba inezinhlobonhlobo eziningi futhi lokhu kwenze amagama ukuyiqoka nayo yehluke. Omunye walowo mehluko uzoba ngombala kokubili uginindela nesikhumba. Njengoba izinhlobo ezinesikhumba esibomvu yilokho esikubiza ngokuthi ubhatata, kanti lezo ezinesikhumba esikhanyayo zibizwa ngokuthi ubhatata. Ngakho-ke, lapho sifuna ukukhuluma ngobhatata noma ubhatata ekudleni kwethu, kufanele sazi ukuthi sizobe sifaka izimfanelo ezifanayo, izimfanelo nezinzuzo ezifanayo.
Uma ngizoba nomhluzi onamandla, ama-toast ama-4 nezinkomishi ezimbili zekhofi ngosuku, empeleni ngizobulawa yindlala futhi yingakho nje ngingenakukwazi ukudla ukudla ukuze ngehlise isisindo
Kungenza ngihleke lezi zidlo ozibeka ukuze unciphise umzimba okhohlisa abantu. Awubeki noma iyiphi iprotheni ne-hydrate oyifakile uyifaka ekudleni okuyilapho uthola khona ukukhuluphala ... kungasaphathwa izakhamzimba ezimbalwa ozidlayo ... ukuphela kwento ozoyithola nalokhu Ukudla ukulahlekelwa uketshezi ngemijovo, ulahlekelwe yimisipha ngamaprotheni amancane bese ufaka amafutha ngokufaka i-hydrate esidlweni sakusihlwa lapho bekufanele ube sekuseni ukuze ube namandla usuku lonke. Usevele usho ukuthi wonke umuntu ungumondli futhi ngenxa yalokhu bacekela phansi umzimba nempilo yethu
Kulungile. … Angicabangi ukuthi ngizokwazi ukungayidli inyama isonto lonke kodwa umculi wenze lokhu kudla futhi kuhambe kahle kakhulu.
Sikuphi isihogo esikule protein? Kuyiqiniso ukuthi ubhatata unomsoco kakhulu kepha kufanele uwahlanganise namaprotheni, ukuze ukukhathazeka kungakuhlanyi bese ufuna ukudla indlovu yonke ... Akukho kudla lokho akusekelwe emaprotheni akusizi ngalutho ... Kokubili ukwandisa isisindo semisipha nokunciphisa amafutha omzimba
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