Yintoni eluncedo kwikusasa?
Uluhlu lweemveliso lubanzi. Ehlabathini kukho ukutya okwaneleyo kunye nokutya kwezilwanyana eziqukethe iivithamini, iiprotheni zamanqatha kunye nee-carbohydrates, kunye nezinye i-microelements, amakhulu apho kukho imfuneko yethu yenyama. Ngoko ke, ukhetho olutya lokutya kwasekuseni kubo luya kuba lukhulu. Masizame ukunciphisa isangqa, ukususa kwizinto zonke izinto ezingekho phantsi kwezinto ezweni lethu elingenakwenzeka ukuba lifumane okanye libiza, kunye nezo ziqhamo, imifuno okanye inyama engenayo impawu ezintle, ebalulekileyo. Ekugqibeleni, asiyidingi ukutya okunamafutha kunye nokutya okuphezulu. Isidlo sasekuseni esinokubalulekileyo sinokukhanya kwaye siphezulu kwizinto.
Ngenxa yoko, sifumana isalathisi esilandelayo sezinto ezisisidlo sakusasa:
- iindiza kunye nemifuno - ngakumbi i-orange, i-tomato kunye ne-carrot. Amakhukhamba kunye neentatyambo zeBanal ziya kuvunywa;
- izityalo - ilayisi, i-buckwheat, isonka se-rye okanye i-wholemeal kunye nezinye;
- ezinomsoco - iintlobo zeentlobo zemvelo, i-marmalade, enexabiso lekharoriki eliqhelekileyo, kodwa unomdla obalaseleyo, kunye nekhono lazo zonke iintlobo zamavithamini;
- ikhofi kunye nohlaza oluhlaza. Ngokuchasene nenkolelo eninzi malunga neengozi ze-caffeine-oku akunjalo. Kusinceda siphakamise, senze umzimba ube yintoni. Ukuba awuhluphekanga kwisifo senhliziyo - ukhetho oluhle. Ngendlela, itiye eluhlaza iqukethe i-caffeine ngaphezulu kunekhofi ngokwayo;
- iimveliso zobisi, ngakumbi - i-yoghurt. Kuyinto enqwenelekayo ukuyipheka wena, kuba igcinelwe kuphela iintsuku ezingama-1-2;
- maqanda. Ukongeza okufanayo kwizidlo zasekuseni, ngakumbi kumazwe aseYurophu. Ewe, inzuzo ezisa iqanda - kunzima ukuphazamisa;
- ham evela enkukhu - umkhiqizo olula kwaye owanelisayo, owenzela ukutya kwasekuseni;
- ubusi - ayifuni amazwana akhethekileyo. Indalo yasinika le ncoma, egcwele i-fructose kunye ne-glucose (i-69% yobunjwa bebonke), kunye nee-vithamini B ngokukhethekileyo, ukuze sikwazi ukuyidla ekuseni, sinike amandla emzimbeni.
Ukupheka kweentsuku zokutya ezifanelekileyo. Ukukhawuleza, kulula, okuhlwaya
Abaninzi "abacebisi" kwi-intanethi, kunye nabanye abondliyo kunye nabanye abantu abazicingayo njengolwazi oluxabisekileyo, kaninzi banika iingcomo malunga noko kukuncedisa ukutya ukutya kwasekuseni kunye nomngcipheko wezithintelo, ukulungiselela ukulungiselela yonke "i-bouquets" yeesitya, ezingenakuchithwa iyure enye yexesha lakhe. Kodwa ngokwenene kusasa akusikho nje "ukutya" kuphela, kodwa nokulungiselela umsebenzi. Sisoloko siphuthuma kwindawo ethile, ngoko sifuna ukufumana isabelo sethu sezondlo ngokukhawuleza size sibalekele emsebenzini. Ngoku kubalwa, siza kubhala uluhlu olulula kodwa oluncedo ekudleni kwasekuseni.
I-Recipe 1 - vula isandwich banal ibe yimveliso ebalulekileyo
Wonke umntu ujwayele ukukhawuleza "ukutshiza" isakhiwo sesonka, isobho kunye noshizi kuye aze abalekele ukusebenza. Masitshintshe iresiphi encinane, leyo iya kuhlala ilula, kodwa ininzi ngakumbi.
Izithako:
- i-rye rye okanye isonka sangqolowa-2-4
- i-cottage cheese - 100 g
- inyama yenkukhu - 3-4 iinqununu
- i-dill - 1-2 amasebe
- isaladi - 3-4 amaqabunga
- ukhilimu omuncu - 1 tbsp. i-spoonful
- isardadi - 1 ithispoon
- i-cheese enzima - i-slice
Ukulungiselela:
- Hlanganisa ukhilimu omuncu, i-cottage ushizi, isardadi kunye nedill edibeneyo kunye nomnye, faka ityuwa encinci ukuba uyinambitha. Unokongeza i-spoonful ye honey;
- Kwinqweba okanye kwi-skillet (ukongeza ioli yeoli yomnquma) udla isonka kwaye usasaze umsila ophezu kwayo;
- Phezulu kunye neesibini zeetayi, ushizi, i-lettuce kwaye udibanise ngesinye isonka sesonka. Unokunyamekela ukulungiswa kwe-sauce kwangaphambili kwaye uyigcine efrijini. Emva koko yonke into iya kuthatha imizuzu emibini.
I-Recipe yesi-2 - isaladi yamaGriki kunye nenkukhu ngokukhawuleza
Izithako:
- Ifayile yenkukhu
- I-Feta ushizi - 100 g
- utamatisi - 1 pc.
- ikhukhamba - 1 pc.
- ioli yomnquma - 2 tbsp. l.
- ityuwa - ukunambitha
- pepper ukuba ulase
Ukulungiselela:
- Ifayile ingafakwa kwioli yeoli okanye iphekwe. Yenza ngcono kangaphambili, ukuba ukhawuleze, ubeke umlo kunye nenyama kwisifriji. Nangona inkukhu yasekuseni yenza ngokukhawuleza;
- Sika iziqhekeza, ikhukhamba, utamatato, iinkukhu ezinkukhu zibe ziqhekeza ezinkulu kwaye uzifake kwisitya, ufefe ngeoli yeoli, yongeza ityuwa kunye nepepper ukuze udibanise, udibanise. Ukunambitha, unako ukongeza iinqunto zesonka esomileyo okanye esitsha.
Yonke into, isaladi elula neyayilisayo ezaliswe iivitamin eziyimfuneko-ilungile. Hlanganisa nefantasy, jonga iimveliso ezingcono ukuzisebenzisa ekuseni uze wakhe iresiphi yakho yokutya kwasekuseni.