Funda ukutywala ngokuchanekileyo
Ngubani phakathi kwethu ongoniyo ngokutya ipechenyushek eofisini? Kakhulu kakhulu! Nangona uzimisele ukutya ngokufanelekileyo kunye nokutya okuncedo kuphela. Kuvela ukuba le "buckwheat" inokusinceda silahle umthamo. Ukuba unesidingo sokwakheka kwe-snack, ngoko kunokwenzeka ukuba isicwangciso sakho sesondlo esifanelekileyo njengendlela yokunciphisa umzimba asiyinyani ngokupheleleyo. Unesidlo sasemini kakhulu kwaye ngoko nangoko ulambile. Ngexesha elilandelayo uzama ukutya kungekhona isaladi kuphela, kodwa wongeza, umzekelo, inqanawa yenkukhu. Asisoloko senza ngokuchanekileyo, kodwa sinokusebenzisa iimpazamo zethu ngokwabo.
Yongeza i-fiber ekudleni
Uphando olutshanje lwezenzululwazi luye lwabonakalisa inzuzo yefiber echithwa ngamanzi, ecebile kwiipulo, i-oats, iantongomane ... Iyanciphisa ukuvela kweenkqubo ezivuthayo ezinxulumene nokukhuluphala, kwaye ziqinisa kakhulu ukukhusela. I-fibre inceda i-immune system "ukwakha" iiseli ezinefuthe elichasayo kwaye ziyakwazi ukulwa nesifo. Oku kungenxa yokuba i-fiber e-soluble yamanzi ibangela ukwanda kwiprotheyini ye-interleukin-4, eneempembelelo ezichasayo.
Ukunyuka kwamanyathelo
1. Qala encinci: engeza imizuzu engama-30 yokuhamba kwishedyuli yobomi ngokuqhelekileyo. Kodwa yonke imihla! Oku akuyi kuphazamisa inkqubo yakho yemihla ngemihla, kodwa kungekudala kuya kuba nefuthe elihle kumfanekiso.
2. Ukuba le nkqubo yincinci yenzelwe wena kwithuba elithile, koko uye kwintembeko ehambayo-yenza izikwere. Ngaba kunzima ukunyuka kwinqanaba lakho le-10? Ukunyuka kwi-5, uze usebenzise i-elevator. Kodwa imini ngemihla ukwandisa umthwalo.
3. Hlanganisa iimvavanyo ezisezantsi. Le ngxenye yomzimba kwininzi yamantombazana efuna ukucingisisa. Ngeveki yokuqala, uvavanyo oluthile lunokwanela - ukuguqula umshicileli ophantsi: ulala phantsi, uphakamise amadolo aguqa ngamadolo (i-angle phantsi kweedolo i-90C), iingalo ziwela ngaphaya kwentloko. Phakamisa umzimba, uzame ukulungisa icandelo lomlomo wesibeleko.
4. Musa ukulibala malunga nokulungiswa kokutya. Ukuba kunzima ukuba ulandele isicwangciso esiqinileyo, qalisa ukuguquka kwizinto ezilula: ngaphandle kokutya okumnandi, kodwa kungekhona ngonaphakade, kodwa ubuncinane iintsuku ezingama-5 ngeveki, ngeempela-veki zivunyelwe ukunyanzeliswa.
Yongeza kwixesha eliqhelekileyo lolawulo lomhla womsebenzi omncinci. Hamba imizuzu engama-30 nenja, thatha ibhasi ngeenyawo. Khuphula i-elevator ukuya kumgangatho wakho okanye uhambe nge-escalator. Yenza i-cardio. Qalisa uqeqesho ngokuhamba ngokukhawuleza, ngokukhawuleza ukukhawuleza. Zama ukumelana nethempo enikeziweyo kunye nokuzivocavoca okungenani imizuzu engama-35. Yongeza amandla. Yenza umsebenzi wokushicilela: ukujikeleza - iiseti ezi-3 eziphindwe kabini. Hamba u-12-15 uhlasele yonke imizuzu elishumi. Lo ngumthwalo weentsimbi. Vula nje kwaye uncedise ukuphumla ukhathele ngamanyathelo angaqhelekanga. Yenza i-massage. Ngokutshintsha ixesha eliphantsi kunye nomthwalo ophezulu, uya kutshisa iikhalori ezininzi. Emva koqeqesho musa ukulibala ngokulula. Nayiphi na imisebenzi ngumthwalo ngokomzimba. Tidy izindlu. Isiqingatha seyure ukucoca indlu yokuhlambela uya kutshisa iikhalori ezili-120, kunye neyure ukufaka i-kcal kcal. Hamba ukuthenga: ihora eli-1 lokuthengwa liya kutshisa iikhalori ezili-120. Ziphumelele ngaphandle! Hamba kuma-rollers: ukuba unqoba 1 km nge-4.5 imizuzu, ngeyure utshise ii-kilocalories ezingama-400. Hamba ngasebhankini lomlambo okanye emahlathini uze ukhukhumele.
NgoMvulo
Isidlo sakusasa: i-cottage cheese casserole kunye neerinki (ungazenza okanye uthenge umveliso ogqityiweyo) - 150 g. Ikopi yekhofi kunye ne-fat fat fat fat to 1.5% fat. I-snack: ukusela i-yoghurt e-fat-fat low-1,5%-300 ml, i-apula engama-1, i-pear 1 ephakathi. Ukutya okudliwayo: ukugqithisa ngama-mushroom, kubhaka kwi-oven - 150 grams yeentlanzi, i-fillet engcono + 200 g yeefundu. Khonza ngeplani encinane yemifuno.
Lwe sibini
Imfesane yokutya: Iiflethi "Ukufaneleka" ngobisi oluncinci be-fat -1 indebe, iiflegi - 60 g, ubisi 1% - 200 ml. Iziqhamo zonyaka - 200 g Ixesha lesidlo: iifatata ezibilisiwe (240 g) kunye ne-salum ye-salum (60 g) kunye ne-yoghurt sauce (xuba umkhiqizo wobisi wemvelo kunye ne-herbs, pepper kunye netyuwa). Isaladi emifuno ephuma kumatshini e-lettuce, ikhukhamba kunye ne-radishes, enomnqumo weoli yeoli kunye neviniga ye-balsam - i-200 g. I-Snack: 300 g ye-cherry ekhangayo okanye amanye amajikijolo. Isidlo: umvundla kunye nemifuno ehlanjwe kwiwayini elimhlophe - 250 g. Ubusuku: ibhakoni enomlilo i-3,2% -300 ml.
NgoLwesithathu
Ukutya kwasekuseni: i-oatmeal porridge ngobisi obushushu kunye neziqhamo ezomileyo (ama-50 g, i-prune okanye i-apricots) • I-cup yekhofi kunye nobisi obuncinci ukuya kumafutha e-1.5%. Ngomso wamasinki: isaladi yesithelo (200 g we-strawberries, i-apula kunye nee-oron) kunye ne-4% ye-cottage cheese (100 g). Isidlo: i-shrimps ebilisiwe -120 g. Isaladi: iRukola (1 indebe), utamatisi we-cherry (100 g) ixutywe nejisi lemon kunye ne-1 tsp. yeoli yeoli. Ebusuku: kefir 1% - 200 ml.
NgoLwesine
Isidlo sakusasa: isonka sesonka - ii-2 zeesigremu ezingama-30, inkomishi yekhofi kunye nobisi kwi-fat% 1.5. Ukutya: isobho senkukhu kunye ne-vermicelli 250 g (umhluzi kunye nendawo encinci yokunamathisela). Isifuba senkukhu ngaphandle kwesikhumba kwi-grill -150 g, isonka sezonka zesonka-30 grams, isaladi kwimifuno entsha - 200 g. Isidlo: isaladi yamaGrike. Ebusuku: i-bacon efakwe i-3,2%-300 ml.
NgoLwesihlanu
Ukutya kwasekuseni: i-muesli enezithelo ezomileyo kunye ne-yogurt, iimveliso: i-muesli - 180 g, i-yogurt ukusela u-0-1,5% umthamo we-fat - 200 ml. Inyama kunye namazambane kwisimo selizwe: inkabi (120 g), iifatata (160 g), imifuno (100 g): ii-eggplants, anyanisi, izaqathe, imifuno ekhethiweyo, amanzi. Izithako zokuxuba, faka ebhodweni uze ubhakale imizuzu engama-50. Ngomso wesantya: iziqhamo - 300 g, i-omelette - ratatouille kunye nemifuno: amaqanda ama-2, 1 tbsp. l. ioli yeoli, i-anyanisi, i-clove e-garlic, 1 inkomishi yemifuno (i-aubergine, i-zucchini, i-tomato), iitrob. Ebusuku: kefir 1% - 200 ml.
NgoMgqibelo
Isidlo sakusasa: i-millet porridge ne-pumpkin - 280 g, ithanga - 100 grams, i-millet - 40 grams, amanzi. Iziqwenga zeengqayi kwipuphu inamanzi amancinci, faka i-rump, uthele amanzi. Pheka imizuzu engama-20-25. Ubisi 1% - 200 ml. Ngomso wamaswidi: iziqhamo - 300 g. Ukutya: 2% i-kottage shiese - 150 g, isaladi yemifuno entsha - i-300 g, utamatisi, i-zucchini, ukhukhamba, isaladi eluhlaza (i-lettuce, i-romen, arugula), ioli yeoli kunye namaconsi amancinci aviniga. ITyuwa kunye nepilisi ukula. Ebusuku: kefir 1% - 300 ml.
NgeCawa
Ukutya kwasekuseni: ubisi olutyhidiweyo lwe-buckwheat porridge, buckwheat. - 180 g, ubisi - 200 ml, iziqhamo - 200 g. Ukutya: ityhuna kunye nemifuno entsha. I-tuna yamathinki - 90 g. Utamatisi, isaladi eluhlaza, ikhukhamba, pepper, isithombo - 200 g, ioli yemifuno. Ukutya okudliwayo: i-zucchini enezixhobo. 1 i-zucchini, i-1/2 karoti, i-100 grams yenkukhu, i-anyanisi 1, i-1 tsp. ioyile yemifuno. Amarrows anqunywe ngesiqingatha kunye, athathe inyama. Ama-anyanisi, i-pulp kunye neekroti ezisikiweyo zimila imizuzu eyi-10. Yongeza ukugxila, ukuxuba. I-zucchini yezifundo uze ubhaka ehovini. Ngobusuku: I-yogurt iphuza i-1.5% - 200 ml
Ukunciphisa utywala ekudleni
Hayi nje kuphela le "mveliso" egcwele i-carbohydrates kunye neekhalori ezingenanto, ngaphandle koko, ziyancipha, zisinyanzela ukuba singakhethi iimveliso ezincedo kakhulu. Ukuba kule veki unemibhiyozo ecwangcisiweyo, zithintele kwiglasi yewayini. Yithi cha ku ukutya okuthosiweyo. Kwindlela yokupheka, zonke izondlo zibulawa, zongeza amafutha kunye neekhalori kwimveliso. Banike ukutya okuthosiweyo kunye neevenkile: ezininzi zazo ziphekwe kumafutha asemgangathweni. Unomngcipheko "umthamo" iimitha zakho zegazi ezine-cholesterol embi. Musa ukugcina iimveliso ezide. Abaninzi bethu bathenga iimfuno zeveki. Nangona kunjalo, ukugcinwa kwezityalo kunye nemifuno eninzi kwifriji kunciphisa umxholo weivithamini kunye nokulandelela izinto. Emva kweveki esetyenzisiweyo kwiqrijini, isipinashi ilahlekelwa kwi-60% ye-lutein, kunye ne-broccoli-malunga ne-62% ye-flavonoids. Akukho nto yokuthenga ukutya rhoqo - zibafele.
I-Pasta kunye nemifuno enomlilo kunye neeperesi
• I-340 g yokunamathisela (ibhola okanye i-foam)
• 1 i-zucchini encinci, uthathe isiqingatha
• 1 ithanga elincinci eliluhlaza, lisikwe kwisiqingatha
• 1 obomvu bebhendi
• 1 peach, usike kwisiqingatha
• 2 tsp. ioli yeoli
• ityuwa, ipilisi ukula
• 1 inkomishi yamatamatisi othandekayo
• 2 anyanisi
• ioli yokucoca
Ukuphakamisa:
• I-1/2 ijusi ye-orange
• 1h. l. lwesardadi
• 1 tsp. iviniga ye-balsam, i-2 tsp, i-thyme eyomileyo
• Amacandelo amane ase-basil
Ukulungiselela:
Ubilise amanzi epanini elikhulu kwaye upheke ipasta ngokufanelekileyo, ulandela imiyalelo epakethe. Yilungiselela i-oven ukuya ku-220C. Nciphisa i-tray enkulu yokubhaka ngeoli uze uyibeke kwisiqingatha semifuno. Ukucoca phezulu kunye nesipuni enye yeoli yeoli, ityuwa elincinane, ipilisi. Bhaka ehovini imizuzu engama-25 ade yonke imifuno ibe mnyama. Kwisitya esisodwa, xuba ijusi le-orange, iviniga, isardadi, i-spoon ekhoyo yeoli yeoli kunye ne-cumin. Iityuwa, ipepper ukula. Ixesha le-pasta. Sika imifuno ebhakiweyo (ngaphandle kweetamatati) kunye neepereji zibe yi-cubes kwaye ungeze kwi-pasta. Ngoku - ukujika kweetamatato. Ixesha lexesha isitya kunye nesiseko somhlaba. Kwesahlulo esinye: i-450 kcal, i-8 g i-fat, i-79 g i-carbohydrate, i-14 g iprotheni, i-54 mg calcium.
Isandwich nge saladi yeqanda, iipilisi ezigayiweyo kunye ne-capers
• amaqanda amakhulu amane
• Iikomityi ezimbini zeeayonnaise eziphantsi
• Iikomityi ezintathu zepelepele ezibhaka (zingasetyenziselwa emathini)
• 2 tbsp. l. i-parsley
• 1. l. capers
• 1 tbsp. l. Lwesinaphi seDijon
• Iziqwenga ezi-8 zezonka ezipheleleyo, ukulungiswa ngokukhawuleza kwi-toaster
• amaqabunga amane weelayiki
• 1 tsp. oregano omisiwe
• ityuwa, ipilisi ukula
Ukulungiselela:
Faka amaqanda epanini, uthele amanzi, upheke imizuzu eyi-10. Fumana amaqanda ngaphandle kwamanzi ngoncedo lwesandi kunye nokudluliselwa kumanzi amanzi ukugqiba inkqubo yokupheka. I-Peel kwaye uthathe iinqunithi. Okwangoku, kwisitya esikhulu, hlangana ne-pepper, utshani, i-capers, isardard, i-mayonnaise, i-oregano, ityuwa kunye nepeleyi, kwaye udibanise kakuhle. Yongeza amaqanda, ngokunyanisekileyo uyichoboze ngemfoloko. Sasala isaladi kwiingcezu ezi-4 zesonka, zimboze ngamacembe e-lettuce, kwaye ekugqibeleni - ngesibini sesonka. Kwesahlulo esisodwa: 259 kcal, 5.5 amagremu weenqatha, i-15 gram yeprotheni, i-37.6 i-carbohydrates, i-7 gram yefiber.
Isaladi yamaGrike
• 2 tsp. ioli yeoli
• 2 tsp. oregano omisiwe
• 2 tsp. umnyama omnyama
• 2 tsp. iviniga
• Iipuphu ezi-2
• Iikomityi ezine ze-lettuce ye-romaine (inkulu-encinci)
• 1 inkomishi yeerrotti eqoshiwe
• 1 inkomishi yekhukhamba enonciweyo
• 1 inkomityi yeetamatisi eziqoshiwe
• 1 inako (420 g) yamabhontshi amhlophe, ahlanjwe kwaye anziwe
• Iikomityi ezintathu ze-feta cheese
• Amafutha omhlaba angama-20
Ukulungiselela:
Kwisitya esikhulu, faka 1 inkomishi yesinambitha, iviniga, ibhotela, i-oregano, i-pepper uze udibanise yonke into. Emva koko faka amaqabunga e-saladi, izaqathe, ukhukhamba, utamatisi, ubhontshisi omhlophe kunye ne-feta cheese. Hlanganisa zonke izithako ngokuchanekileyo. Phinda kwiitya ezi-4 uze udibanise kwiminquma emihlanu kunye ne-1/4 yegubhu. Ukuba ufuna ukufaka isaladi ngeprotheni, yongeza ityhuna kwisitya sakho, kwaye ufumane ukudibanisa okunempilo kunye okunomsoco wokutya. Kwesahlulo esinye (2 iikomityi ze-lettuce, ii-olives ezi-5, ii-cups 2), i-274 kcal, i-11 g i-fat (4 g egcwele), i-32 g i-carbohydrates, i-12 g iprotheni, i-7 g i-fibre, i-208 mg calcium.
Minestrone
• 10 i-plum tomato enkulu
• 3 izaqathe
• Iziqu ezinhlanu zesilimo esidliwayo esinamagatsha anamanzi
• 2 i-anyanisi ebomvu
• Iziqu ezi-2 zeekhi
• 1 intloko encinane yeklabishi
• 1 tbsp. l. ioli yeoli
• ii-clove garlic
• kwi-1 tsp. i-rosemary kunye ne-basil
• Iikomityi ezintathu ze-ham, i-fletlet yenkukhu okanye imifuno (kuxhomekeke kwiminqweno yakho)
• 30 g yokunamathisela okuhle
• ityuwa, ipilisi ukula
Ukulungiselela:
Beka utamatisi ngamanzi abilayo 1 ngomzuzu - oku kuya kubanceda ukuba bakhuphe lula isikhumba kunye nembewu. I-peel iinqwelo kunye nokucoca. Nge-lettuce, susa amaqabunga aphezulu, sukuma ngokuzeleyo uze uthathe iikhabhi. I-Celery ikhululekile kwiifayili ezinzima kwaye igawulwe ngamacube. Zama ukunciphisa yonke imifuno ibe malunga nezicatshulwa ezifanayo. Kwisitonu, ukutshisa ioli yeoli, ubeke imifuno, u-garlic, u-rosemary uze udlule imizuzu eyi-15. Yongeza utamatisi oqoshiwe kwaye ushiye emlilweni kwenye imizuzu emi-2. Yongeza ham okanye imifuno kwaye ushiye umlilo ngomnye umzuzu 15. Yongeza ke iklabishi. Gubungela ipayi ngekhava kwaye upheke imizuzu eyi-10. Yongeza i-basil uze unamathele kwisobho, esiza kubamba zonke i-aromas zesobho. Enye imizuzu emihlanu, kwaye isobho lulungele. Khonze ngeoli yeoli kunye neparmesan ushizi. Kwesahlulo esinye: 305 kcal, ngaphantsi kwe-1 g yeoli, ii-64 g ze-carbohydrate, i-12 g iprotheni, i-228 mg calcium.
Roulettes nge raspberries
• iikomityi ezi-2.5 zomgubo opheleleyo
• 8 tsp. ibhotela
• i-300 g yeeshizi ezincinci zincinci (okanye ukhilimu omuncu)
• Iikomityi ezine zeshukela
• 9 tbsp. l. jam ebomvu ngaphandle kweshukela
• Iikomityi ezimbili zeepecans zomhlaba
Ukulungiselela:
Yandisa umgubo ngokuchanekileyo kunye nebhotela kuze kube yimvumba. Yongeza ushizi uze uxoke inhlama. Yahlula kwiindawo ezintathu, uyiqhekele kwiibhola kwaye, ukufaka ifilimu, uyibeke efrijini malunga neyure. Yilungisa i-oven ukuya kwi-180C. Lubricate i-pan ngeoli. Kwisitya esinye, mixana nesinamoni kunye noshukela. Gqitha ibhola yokuqala yenhlama ibe yinqweqwe elincinci, phezulu kunye nomxube weshukela kunye nesinamoni. Beka 3 tbsp. l. jam. Sika umbhede we-wedges kwaye ujikeleze ngamnye kwi-tube enamandla. Ngokufanayo, yenza konke uvavanyo. Bhaka i mizuzu engama-20. Ngomqulu owodwa: 67 kcal, 4 g fat, 8 g carbohydrates, 2 g protein, 1 g fiber.
Inkukhu ngelayisi edikiweyo kunye nemifuno
• 2 tsp. ioli yeesame
• Iikomityi ezi-2 zityiweyo
• ii-clove garlic
• Ubisi lwe-inkukhu engama-400 g, unqumle u-2 cm ubukhulu
• 1 inkomishi yerayisi eyomileyo irayisi
• 1 tbsp. l. i-sau sauce
• 1 inkomishi yeerrotti eqoshiwe
• Iikomityi ezi-2 ezingenakusiza umhluzi wenkukhu
• 2 tsp. ityuwa
• 4 tsp. pepper
• Iikomityi ezimbini zeepasta eziluhlaza
• Iikomityi ezi-2 zityiweyo eluhlaza
Ukulungiselela:
Ukushisa ioli kwipuphu. Yongeza ii-anyanisi kunye negalikhi kunye nokugcoba imizuzu emi-2. Faka inkukhu epanini kwaye ushiye enye imizuzu emihlanu. Ncoma ukupheka iziqwenga zenyama ukusuka kumacala onke. Yongeza irayisi kwaye ushiye imizuzu embalwa ukwenza iifenethi zibe zibala. Thela kwi-sauce sauce. Yongeza iidroti, umhluzi wenkukhu, ityuwa kunye nompompe uze ufike ngamathumba. Nciphise ubushushu, gubungela i-pan nge-lid uze upheke imizuzu engama-30. Yongeza iiperesi uze udibanise. Kwesahlulo esinye: 375 kcal, i-8.5 g i-fat, i-44 g i-carbohydrates, i-34 g iprotheni, i-4 g fiber, i-42 g calcium.