Yintoni ekutya ukutya kweembotyi? Ngokwenyaniso yokuba iyanelisa, ivumela ukuba ungayi kulambile ixesha elide, ngenxa yesiqulatho esiphezulu seprotheyini yemifino kuyo. Ngokumalunga nokulahleka kwesisindo, umxholo wekhalori ekudleni kwebhontshisi kakhulu, kuba ukunciphisa ubunzima kwithuba elifutshane akusayi kugcina ulinde. Yiyiphi imigaqo ephambili yale ndlela yokutya?
Imigaqo-jikelele yokutya kweembotyi
Ukutya kwiprotheyini ebizwa ngokuthi "ibhontshisi" kungabandakanyi ubhontshisi kuphela. Kodwa abameleli beemigqabi njengeendidi zeembotyi, iilentile, i-chickpeas, iinyosi ze-mung, iipasisi. Oko kukuthi, zonke ezo zilimo zityalo eziza kubhontshisi.
Ziziphi iimpawu zokutya kweembotyi, okufuneka zikhunjulwe?
Okokuqala. Kubalulekile ukugcina umthamo weenxalenye zesitya seembotyi esilandelayo. Akufanele kube ngaphezu kwama-100-150 amagremu. Ngokufanelekileyo, kufuneka uzibeke kwi-plate ye-100 grams yamagqabi okuphekiweyo. Ngendlela, isitya sebhontshisi sisetyenziselwa ukutya kuphela 1-2 ngosuku.
Okwesibini. Kufuneka - uphuze amanzi aphuza imihla ngemihla ukuya kwi-1.5 ilitha imihla ngemihla. Esi siselo esongezelelweyo, esele kwimenyu yeembotyi yokutya. Ngaphandle kwamanzi, kulo mzekelo, ungabi nciphisa umzimba! Izitya ze-Bean zivule esiswini, kwaye ngaphandle kwamanzi umtya uhamba emathunjini. Ngoko ke, kuyimfuneko ukusela amanzi amaninzi ukucoca kangcono umzimba, kunye kunye nemifuno.
Okwesithathu. Ukutya kwe-Dietitogomitic kunconywa ukususela kwiintsuku ezisixhenxe. Ngeli xesha, umzimba uya kudibanisa ngokwemiba eyahlukeneyo nge-5-7 kg yesisindo esiphezulu. Nangona kunjalo, ngobunzima obuninzi, xa ufuna ukunciphisa ukwedlula iikhilogram ezipheleleyo, unako ukwandisa ukutya kweentsuku ezisixhenxe. Emva koko kufuneka uthathe ikhefu (ubuncinane i-dvenadel) kwaye ukutya kunokuphindaphindiwe.
Yesine. Ngobusuku ngexesha leentsuku zokutya kufuneka baphuze ubisi olumuncu ukuphuza ukuphucula intlungu yamathumbu. Inyani kukuba ukutya kweembotyi kubhekisela ku "detox-therapy", oko kukuthi, ukuhlambulula. Ngenxa yokuba iglasi ye yogurt etyurt okanye i-yogurt, inxila ebusuku, iya kunceda amathumbu ahlambulule ekuseni ngaphandle kweengxaki.
Ngesihlanu. Imenyu ye-bean-eaters igxeka ngokucacileyo ubukho besonka kunye naluphi na uhlobo lokubhaka kuyo. Inye enye okanye ezimbini izambini zamagunya zivunyelwe ngosuku. Kwakhona, awukwazi ukutya iiswidi kunye noshukela kwiveki yonke. Nokuba iziphuzo oselayo akufanele zithinte iswekile. I-Taboo ifakwa kwakhona kotywala ngexesha lokutya, kunye nokutya okuthosiweyo, okunamafutha.
Wesithandathu. Ityuwa ingasetyenziselwa, kodwa kuzo zonke izitya, ukuba ibonakala iyintsha kakhulu kuwe, yifake i-pinch encane. Ngendlela, ityuwa, njengamaminerali, ikhoyo kwizinyosi zezityalo, ngoko kuzama ukwenza ngaphandle kwesi siqhelo kwisondlo sokutya.
Ukusetyenziswa kokutya kunye nemifuno
Njengoko uyakubona, oku kutya kuzakufanelana nabasetyhini kunye namantombazana abangenanto isonka, iimpahla ezibhakiweyo, iiskese, kodwa azinzima ukunyamezela indlala esiswini, zineenkanuko zanda. Ngokutya kweembotyi kwenzalo, awuyi kuva. Kwiimeko ezigqithiseleyo, unokwandisa isixa sesahlulo sesinyosi ngosuku.
Inzuzo enkulu yokutya kwimeko yempilo kunye nomzimba iqinisekiswa izitya ngokwazo, ezinikezelwa kuyo. Ubhontshisi bume buhlukile. Ukongeza kwi-protein ye-digestible, i-prothine egcweleyo, eyakhiwayo yonke iiseli ezibalulekileyo zomzimba, iqulethe iinkalo ezilandelelweyo ezifunekayo ukuze kubekho ubomi obuqhelekileyo. Oku kuyinto ecacileyo, kunye neemaminerali, kunye namavithamini (kwanamaqela alunqabileyo ka-PP kunye no-B), kunye namafutha. Ngaphezu koko, umxholo wekhalori weesitya zeembotyi ziqulethe kakhulu xa kuthelekiswa nemveliso yamaprotheni.
Ngokuphathelele iziphumo zokutya, sele sithethe ngezinye ezintle zilapha ngasentla. Ukutya kwe-Bean kukuvumela ukunciphisa ubunzima malunga neekhigram nganye iiyure ezingama-24. Ukongeza, ihlambulula ikholoni kunye nomzimba wonke.
Sifuna ukuqaphela ukuba kwiveki yesibini yokutya, ukulahleka kweekhilogram kuya kubonakala kungabonakali. Ukuba okokuqala kunokwenzeka ukunciphisa ubunzima ukuya kwi-7 kg, ngoko kwiveki yesibini kuphela ukuya ku-3-4. Kwaye oku kubangelwa ngumgangatho oqhelekileyo womzimba wezinto ezinobungozi.
Ukuba unqwenela, unako ukufezekisa ukulahleka kobunzima obunzima, ukuba udla ngexesha lokutya ukuze usebenze ubomi obushukumisayo. Ukungena kwimidlalo, ukuhamba, ukuqina, okanye ubuncinane ukwenza i-gymnastics ekhaya kwikimimo zee-simulators.
Ukugqithiswa kwezityalo kwesoxesha lokutya kwebhontshisi kukhokelela ekususweni okungcono kwe-cellulite ukusuka kwinquma, isisu, amathole emilenze.
Yintoni enye into yokutya yeembotyi? Ukuba emva kokulahlekelwa isisindo kuyo uthabathe umgaqo wokubambelela kwimigaqo yayo ephambili, ngoko umthwalo olahlekileyo awuyi kubuya kuwe ixesha elide. Ngenxa yoko, kunelungelo lokutya izahlulo zokutya ezingaphezu kwama-200 amagremu. Ukuhlala phantsi kwetafile ye-kobednyu udinga ngokuphindaphindiweyo-ukuya kumaxesha amahlanu ngosuku. Oko kukuthi, zihambelana nesondlo esincinci nangemva kokuphela kokutya. Kwaye malunga nezitya ezivela ekudleni, njengobisi obomuncu, iziqhamo, amajikijolo akufanele alityalwa, nokuba xa ukutya kudlulile.
Ukuqapha ngexesha lokutya kunye nokuphononongwa malunga nalo
Ukutya "kwiimbotyi" kubandakanya ukugcinwa kwezilumkiso ezithile ngexesha lokuziphatha kwayo. Ukongezelela, kukho ukuchasana, okungafanelekanga ukulibala kubantu abajongene neengxaki zamatye okanye i-stone-bile. Izitya ze-Bean zinokubangela ukunyakaza kwizitho zangaphakathi, kwaye loo nto iya kugqitywa ngobuhlungu obukhulu kunye nokulaliswa esibhedlele.
Ezi zifo ezifana ne-jade, i-gout, ukungaphumeleli kwintsholongwane engapheliyo kukuchasene nokusetyenziswa kokutya.
Musa ukubhekisela kuwo ngexesha le-acute inflammatory process in the intestine, isisu, gall gall bladder. Kubantu bonke bemozulu, ukutya kuyafaneleka kwaye kuya kuba luncedo ekulahlekeni komzimba.
Ndiyakuthanda "ukuwela" kwiingxelo kwi-intanethi yamantombazana kunye nabasetyhini abaye bafumana ukutya okunjalo ngamaxesha ahlukeneyo baza bagqiba ukuveza imbono yabo kwinqanaba.
Abalandeli abaninzi baninzi ngeembotyi kunye nezinye izityalo ezinomileyo (intsingiselo, ukuba zingekho kwifom ekhunjini) ukutya kufuneka kuphekwe ngokuzeleyo ukulungele, nangaphambi kokuba zigqitywe ngokupheleleyo. Emva koko, xa uthatha isidlo esinjalo, umntu akanakuchukumisi ukutshitshiswa komzimba.
Kukho ezinye iingcebiso zokulungiselela ukutya ekudleni. Ubhontshisi, ama-chickpeas kunye neembotyikazi ziyacetyiswa ukuthulula amanzi kwi-nanowire yokuvuvukala kunye nokuhlamba isitashi esingaphezu kwemveliso. Iimfucu ezivuyiweyo zilungiselelwe ngokukhawuleza kunokuba ubeke ubhontshisi obomileyo.
Imenyu yokutya kwebhontshisi
Apha unako ukusabalalisa iimveliso ezinjalo kunye nezitya kwiincinci ezincinane (100-150 gr) nganye iiyure eziyi-2-3 ukususela ekuseni ukuya kwi-19.00 kuyo yonke yokutya kweembotyi:
- Dish kusuka kubhontshisi (i-steamed, ibilisiwe, ibhaka, ikhutshwe)
- I-fat fat fat
- Kefir
- I yoghurt yendalo ngaphandle kweshukela
- Iintlobo ezinomxholo oshukela ophantsi
- Iibhere
- I-saladi enesityalo kunye ne-1 i-spoon ye-oli yemifuno kunye nejisi lemon
- Isobho
- I-fat-fat cottage cheese
- Inkukhu ebilisiwe okanye inyama yenyama
- Ngamanye amaxesha kuhluma iiimbotyi, iipayi okanye iiimbotyi
- Ijusi elityanisiweyo ngokutsha kwimifuno okanye kwiziqhamo
- Itiye elihlaza
- Itiye lemifuno
- Umhlaba wekhofi
- Isonka