Musa ukulahlekelwa isisindo, uhlale uzikhathaza ngokutya kunye nokuba unesidlala esikhulu. Kukho iindlela ezingabandakanyi ukunyeliswa kwenyama yakho. Usuku ngalunye usebenzisa iimveliso ezithile, ungalahlekelwa loo mapaundi angaphezulu ngaphandle kokusebenzisa iindlela 'zokusebenza' zomzimba. Baya kufakwa kwisondlo sakho esiqhelekileyo, ngokubenza babe yinto yakho yemihla ngemihla. Ngoko akudingeki uhambe rhoqo kwisangqa: uzuze, uhlale kwisidlo esiyingozi, ufumane ithuba lokuziqhayisa ngomfanekiso wakho ngexesha elifutshane, uze ukhululeke kwakhona.
Amanye amantombazana ayalingeka ukuba acinge ukuba i-calorie ephantsi, ukutya okunomsoco kuyinto engabonakaliyo ukuba ibanjwe yiyo yonke imihla-into enkulu kakhulu ngenxa yesibalo esincinci. Enyanisweni, ngaphezu kweparsley, kukho enye imveliso enoncedo, leyo, nangona ubuhle bayo, ayiyi kuhlala emzimbeni wakho ngendlela yeefompo zeoli.
Ewe, ukuba ungaboni nje ucocekile, kodwa ulunge kwaye ulungele, ukutya okunye akuyi kuba nako. Umsebenzi oqhelekileyo wokuzilolonga uza kugcina umzimba wakho unamathele kwaye wenze ifom yezemidlalo. Nangona kunjalo, ukuba nje udla ukutya okungcolileyo, ukutya okunamafutha, kwaye emva kokuba ugijime ukuya kwindawo yokuzivocavoca ukuze uphephe imiphumo, awuyi kulimaza nje umzimba wakho, kodwa uchithe lonke ixesha lakho lokukhulula. Ngoko ke, siza kuqala ukutya okulungileyo.
Iisobho
Isobho sinomsoco kwaye ngexesha elifanayo lingekho caloric kunezinye ezininzi izitya. Ngenxa yokuba kuninzi lwamanzi kwisobho, kunokudliwa kwaye ngelo xesha awanako ubunzima. Inemiphumo emihle kwinkqubo yokutya.
Ewe, ukuba uyidla isonka esineziqhamo ezenziwe kwi-chicken broth, kunye neenxalenye ezinkulu zenyama okanye ushizi, kunye nokudibanisa i-mayonnaise, awukwazi ukuthetha ngenzuzo ethile emzimbeni xa usweleka.
Ukwenza isobho sibe nempembelelo efanelekileyo, kufuneka ibe yimifuno. Isobho siya kuba luncedo xa ungeze ubhontshisi. Kodwa musa ukulibala malunga nomlinganiselo wenani. Unelungelo lokutya 1-2 iiplate kwaye ulinde kancane. Ivakalelo lokuxhamla aluhlali ngokukhawuleza, baninzi kakhulu, becinga ukuba abadliyo.
Sauerkraut
Ngokweqhinga, ungadla i-sauerkraut eninzi. Ngokwenza oko, awukwazi (kwaye akayidingi) uyidle rhoqo, kuba iqukethe i-fiber eninzi. Kwiladidi, iklabishi ehlanjululwayo ayikho inqatha, kwaye xa ingafaki ioli yelanga, i-calorie content ye saladi iya kwehla ngama-2.5.
IVkapuste iqulethe izinto ezifunekayo zamaminerali. Iqinisa amandla omzimba kwaye inempahla ye-bactericidal. Iivithamini ngaphakathi kuyo zininzi ziqukethe iivitamin C, K kunye neqela B.
Ukongeza i-sauerkraut yansuku zonke ekudleni kwakho, awuyi kulahleka kuphela iipounds eziliqela, kodwa unokomeleza umzimba wakho ngaphambi kokuqala kwamaqabunga ebusika.
Ijusi le karoti
Iinqathi ziyimveliso ephantsi-khalori, isityebi kakhulu kwi-beta-carotene, eyimfuneko yokulwa nezilwanyana ezinobungozi.
Uncedo ngokukhethekileyo iinqathi ezinqabileyo. Ukuqinisekisa ukuba ixutywe ngokupheleleyo, ioli yelanga yelanga kufuneka ifakwe kuyo. Ungadla kwiitya okanye ngokwahlukileyo - ngendlela yeseroti yenqatyisi okanye i-grated.
Ukuba ngokukhawuleza akafuni ukutya ngexesha, yidla izaqathe uze ulambile kwisidlo esilandelayo.
Xa uthenga i-yogurt, qi ni sekise ukuba uqaphele ukubunjwa kunye nomxholo wekhalori. I-yogurt yezithelo i-caloric kakhulu. Ezinye ziqukethe ushukela. Le yogurt ayifanelekanga yokutya. I-yogurt kufuneka ibe ne-fat content engaphaya kwama-1.5%.
Ziluncedo kakhulu kumsebenzi wamathumbu. Kanye neesobho, zivuselela utshintsho lwezinto. Kuloo nto luncedo ekuqiniseni isistim somzimba.
Usuku ngalunye luncedo ukuba ungadli ngaphezu kwama-gramu 200 wegour.
Isaladi ewusizo kwaye iluncedo kunye nokudibanisa kwamnyama. Ayinayo iphunga elimnandi kunye nela, kodwa oku kungalungiswa ngokungeza ityuwa kunye neoli yelanga.
Kwi-radish ebomnyama iqukethe i-fiber eninzi kunye neekhalori ezimbalwa, ngoko uya kuziva ugcwele ngokukhawuleza, kodwa awukwazi ukufumana amakhilogremu angaphezulu. Ukongezelela, kuthatha umzimba we-cholesterol.
Ngomhla kunceda ukuba ungadli iziqhamo ezingaphezu kwezi-3. Ukuba unayo i-allergies, unako, kunene, unokubaninzi kunokuba uyithandayo, kodwa ke baya kuba neyingozi ngaphezu kokulungileyo. Iziqhamo ezisezantsi zeekhalori ziyi-mandarins, zilandelwa yi-grapefruit kunye nama-orang.
Iziqhamo zeCitrus zikhawuleza inkqubo yokuphucula kunye negalelo ekuvuseleleni umzimba. Ngamafutha avuthayo, iidipefruit zifanelekileyo ngokufanelekileyo.
Ukuba uthanda iilekese kwaye ufumanisa nzima ukuba ungadli enye i-tshokoleta, ubeke endaweni yezityalo ezomileyo. Ziyanandipha, kodwa iinzuzo ezivela kubo zininzi kakhulu. Izithelo ezomileyo ziphazamisa ukuphuhliswa kweeseli zomhlaza kwaye zithuthukise ingqalelo kunye nokusebenza. I-sweetnut ingatshintshwa ngamannuts, ama-walnuts, ihlathi, i-peanuts, njl. Ziqukethe i-folic acid kunye ne-iodine.
Ukutya kwansuku zonke izityalo ezomileyo akukho ngaphezu kwama-50 g ngosuku.
Ukuba usetyenziselwa ukusela ikhofi kusasa, kuya kufuneka usebenzise konke ukuthanda kwakho kunye nomonde ukutshintsha itiye. Ngoko uya kunika ukulahlekelwa ngokukhawuleza kweepounds. Ikhofi inobungozi kuba iqukethe i-caffeine, ngenxa yokuba umzimba ugcina amanqatha. Abanye abantu bakhetha ukusela ikofi nobisi imihla ngemihla, okanye nakwiibhotile ezimbalwa, kwaye ngexesha elifanayo bayazibuza ukuba bafumana phi ubunzima obunzima.
Ku luncedo ukusela iitayi zeemveliso kunye neziqhamo. Iitayi elihlaza livutha amafutha ngaphezu kwabanye.
Into ephambili yindlela yokulinganisela. Musa ukuzikhawulela imihla ngemihla kwiitya zakho ezizithandayo. Funda ukukhetha ukutya okufanelekileyo okuya kubandakanywa ekubunjweni kwawo nakwamasabelo.
Ungaziphepheli ithuba lokuhamba, ukhuphuke ngamanyathelo ngamanqatha okanye uhambe nge-stop stop one. Ngale ndlela elula, uza kusindisa ixesha kwaye uphucule umzobo wakho ngaphandle kwemizamo ebalulekileyo yokutya okunzima.