Yehlisa isisindo ngokudla irayisi lenkukhu

Ilayisi elinokudla kwenkukhu

La ukudla kwerayisi Kungukudla okwenzelwe ikakhulukazi labo bantu abadinga ukwehlisa isisindo abanokuningi futhi okubakhathaza kakhulu. Kuyindlela elula yokwenza, isuselwa ekudleni kwelayisi nenkukhu. Uma ukukwenza ngokuqinile, kuzokuvumela ukuthi wehlise ama-2 kilos ezinsukwini eziyi-8.

Uma uzimisele ukwenza lokhu kudla kuzodingeka ube nesimo sempilo esiphundu, uphuze amanzi amaningi ngangokunokwenzeka nsuku zonke, udle ilayisi elibilisiwe nenkukhu eyosiwe, unambithe ama-infusions akho nge-sweetener futhi unonge ukudla kwakho ngosawoti, ushizi okhanyayo kanye nenani eliphansi lamafutha omnqumo. Kufanele uphinde imenyu echazwe ngezansi nsuku zonke lapho wenza uhlelo.

Imenyu yansuku zonke

  • Ukudla kwasekuseni: 1 inkomishi yetiye, i-yogurt encane encane, i-toast yetafula elincane kanye nezithelo eziyi-1 ezisawolintshi.
  • Isidlo sasemini: irayisi elinenkukhu kanye nenkomishi eyodwa ye-bolus noma itiye eliluhlaza. Ungadla inani lelayisi nenkukhu oyifunayo.
  • Isnack: 1 inkomishi yekhofi enobisi, ama-toast amabili okolweni kanye nezithelo ezingama-citrus ezi-2.
  • Isidlo sakusihlwa: 1 inkomishi yesobho semifino, 1 isitsha selayisi lenkukhu kanye nenkomishi eyodwa yetiye elimhlophe noma elibomvu.
  • Ngaphambi kokulala: i-apula elilodwa noma ipheya elilodwa.

Ngezansi uzothola imenyu yezinsuku ezi-3 yokudla kwelayisi nenkukhu.

Kungani ukudla ilayisi lenkukhu kuyisinqumo esihle?

Irayisi lezinkukhu ngevolumu

Irayisi elinokudla kwezinkukhu kuyindlela enhle yokuvalelisa kuma-kilos athe xaxa. Inesenzo sokuhlanza, okuyi kuzosenza sizizwe singavinjelwe kakhulu. Ngakolunye uhlangothi, uma sikhetha ilayisi elinsundu, sibhekene nokudla okunamavithamini kanye namaminerali. Ngenkathi ngakolunye uhlangothi, inkukhu iwumthombo wamaprotheni kodwa endala nayo inamavithamini eqembu B no-A.

Ngakho-ke, lapho sihlanganisa ilayisi nenkukhu sizobe sijoyina zombili lezi zinhlaka ama-carbohydrate afana namaprotheni, amavithamini, namaminerali kudingekile. Inhlanganisela enhle okufanele uyicabangele. Kepha yebo, njengoba kwenzeka kaningi ngalolu hlobo lokudla, ngaso sonke isikhathi kungcono ukungazikhulisi isikhathi eside futhi uzihlanganise nemifino engalingani.

Izinzuzo

Ukwakha umzimba: Ngaphandle kokungabaza, irayisi ingenye yokudla okuyisisekelo kwabasubathi. Ngenye yezinto ezibaluleke kakhulu ukuthola imisipha futhi yingakho iningi labakhi bomzimba babheja ngalo. Njengeqiniso eliyinhloko, ine-magnesium futhi ingenye yamaminerali abaluleke kakhulu kubadlali. Ngenxa yalokhu kudla, ungakwazi gcwalisa izitolo zemisipha ye-glycogen ngokushesha.

  • Ivolumu: Kokubili inkukhu nelayisi kuyinhlanganisela engcono kakhulu thola ivolumu. Ngenxa yenkomba ye-glycemic yelayisi, kubalulekile ngaphambi kokuqeqeshwa. Irayisi eliphekiwe lizohlinzeka ngo-3% fiber kanye no-7% wamaprotheni.
  • Chaza: Uma isebenza ukuthola ivolumu kanye nemisipha, irayisi elinokudla kwezinkukhu nalo lilungele incazelo. I- amaprotheni Zibuye zibe yisisekelo esihle sokudla okunje. Kepha kuyiqiniso ukuthi kulesi sigaba kufanele uhlanganise indlela yokudla nenqubo enhle eyenzelwe ukuchaza.
  • Ukudla kweBland: Uma sikhuluma ngokudla okuthambile, sikwenza ngochungechunge lokudla okulula ukugaya. Njengoba ezimweni eziningi kakhulu, siyazisebenzisa lapho sinenkinga ethile yokugaya ukudla. Ngale ndlela, kungakuhle ukuthi uthathe ilayisi eliphekiwe nenkukhu, izinsuku ezimbalwa noma ezintathu, bese kancane kancane wethula ukudla okwengeziwe.

Inani lansuku zonke lokwenza ukudla

Inkukhu irayisi dish

Iqiniso ukuthi amanani angahlala ehlukahluka ekudleni okunjengalokhu. Ngaphezu kwanoma yini ngoba kuzohlala kuncike ekusebenzeni komzimba esinakho. Ukugwema ngaso sonke isikhathi ukudla okulula phakathi kokudla, singangeza irayisi elithe xaxa, ngoba njengoba sazi kahle ukuthi liyasutha. Kukhona abantu abane-40 amagremu erayisi no-100 amagremu enkukhu abazoba nokuningi okwanele ukwengeza esidlweni ngasinye esikhulu. Kepha njengoba sisho, ungakhuphula inani lelayisi kancane kancane.

Ungalisebenzisa irayisi elinsundu?

Iqiniso ukuthi futhi kuyalulekwa kakhulu. Kusukela irayisi elinsundu isekela ukulahleka kwesisindo futhi ingumthombo omuhle we-fiber. Kepha hhayi lokho kuphela, kepha futhi inama-antioxidants, icebile kumaminerali futhi isinika namandla adingekayo ukuze sikwazi ukubhekana nokudla kwelayisi ngenkukhu efana nale.

Ilayisi nenkukhu imenyu

NgoMsombuluko

  • Ukudla kwasekuseni: Ilayisi libiliswe emanzini bese lishaywa ngezithelo ezimbili ezintsha
  • Maphakathi no-ekuseni: iyogathi yemvelo
  • Isidlo sasemini: Irayisi elinsundu nesaladi kanye nebele lenkukhu elosiwe
  • Umthamo: IGelatin
  • Isidlo sakusihlwa: Isobho selayisi elinemifino nenkukhu

NgoLwesibili

  • Ukudla kwasekuseni: Itiye, ubhontshisi kakolweni ophelele neyogathi
  • Ekuseni: Izithelo ezimbili ezisawolintshi
  • Ukudla: Ilayisi nenkukhu nemifino esusiwe
  • Isnack: Yogathi yemvelo
  • Isidlo sakusihlwa: Isobho lemifino kanye nelayisi lenkukhu

NgoLwesithathu

  • Ukudla kwasekuseni: Ikhofi kuphela noma ubisi olunamakhekhe, iyogathi yemvelo kanye no-30 amagremu wesinkwa sikakolweni esiphelele
  • Maphakathi no-ekuseni: Izithelo ezimbili ezintsha
  • Isidlo sasemini: Isaladi ngamafutha omnqumo, ilayisi elibilisiwe kanye nokuxhunywa kobisi ngesifuba senkukhu esiqoshiwe
  • Isnack: Yogathi yemvelo
  • Isidlo sakusihlwa: Isobho lemifino kanye nelayisi lenkukhu

Ungaziphinda lezi zinsuku kuze kuphele isonto. Uma uphakathi kwamahora ulambile ngandlela thile, kungcono ukhethe i- imifino noma izithelo. Khumbula ukuthi kufanele uphuze amanzi amaningi futhi ungakwenza njengokumnika. Uma ufuna ukunonga izitsha zakho, khetha amakhambi anamakha njengokufaka okuyinhloko.

Indlela yokwenza irayisi yenkukhu

Inkukhu irayisi

Uma uzopheka irayisi elinsundu, khona-ke kunconywa ukuthi ulivumele licwile emaminithini ambalwa ngaphambili. Ngemuva kwalokho sizoyipheka bese sibeka inkomishi yelayisi ngamanzi amathathu. Ngakolunye uhlangothi, isifuba senkukhu siyinyama enconyiwe yalolu hlobo lwezindlela zokupheka lapho sifuna ukunciphisa khona isisindo. Ilungele ukuhambisana nelayisi eliphekiwe nelosiwe, esizothola ngalo ukunambitheka okwengeziwe. Singakwazi uyinonge ngezinongo noma ngamakhambi anamakha.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

Amazwana ayi-6, shiya okwakho

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe.

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.

  1.   kryry kusho

    NGIYATHANDA

  2.   I-Ajacinty kusho

    Ngicabanga ukuthi kungukudla okufanele futhi awulambi ...

  3.   Misifu-fu kusho

    ngabe lokhu kuyahambisana nesifo sikashukela?

  4.   I-PMIJK kusho

    Bekufanele ngikwenze kusukela eminyakeni engu-4 kuya kwengu-9 ngenxa yezinkinga zempilo. Futhi kwenziwa ukuklwebheka. Ukuphela kokudla ebengingakudla bekuyi… .. ekuseni, ubisi lwe-alimondi, inkukhu eyosiwe noma ebiliswe nelayisi ekuseni, nokufanayo ekudleni. Ngakho-ke iminyaka engu-5. Kepha sengivele ngathi kungenxa yezinkinga zempilo.

  5.   ivan kusho

    Futhi amaprotheni akuphi? Njengesazi sokudla angikuthandi lokhu kudla, unganciphisa isisindo kodwa ngizolahlekelwa yimisipha futhi umphumela uzoba umzimba omuhle kakhulu

    1.    harlequin kusho

      Hhayi-ke ndoda, uma ubheka ukuthi inkukhu inamaprotheni angaba ngu-20g ku-100g womkhiqizo nelayisi elinsundu cishe ngo-8g nge-100g, izidlo ezi-3 ezine-100g kuphela yesithako ngasinye esivele ikunikeza ngama-84g wamaprotheni ngosuku. Uma sibala leyo yeyogathi nobisi, siya kuma-protein angaphezu kuka-100g ngosuku. Kungaphezu kokwanele ... Yeka isazi sokudla okunomsoco xd