Ukutya ubunzima bokutya

Ukutya ubunzima bokutya Ewe kuyinyani ukufikelela kwiiyure zokugqibela zosuku, isisu sethu sivulekile ngakumbi kwaye sinokutsiba sixhalabile kwifriji yethu. Ngale ndlela sizama ukugcwalisa isisu ngokunyanzelwa nangaphezulu ukuba ibiyimini egcwele luxinzelelo. Ke ngoko, kuya kufuneka uyilawule le nto Ukungenisa ngendlela esempilweni hayi ikhalori kakhulu.

Kunzima ukugcina le ndlela inyanzelekileyo ukuba sikutya. Kule meko, kuMadoda aneSitayile, siya kubandakanya isidlo sangokuhlwa ukunciphisa umzimba kwaye ukwenze ngendlela elula kwaye esempilweni, kwaye siyazi ukuba ekuhambeni kwexesha kubalulekile ukugcina esi sicwangciso semihla ngemihla, kuba ekuhambeni kwexesha umzimba wakho uyakuxabisa. Yitya isidlo sakusasa njengokumkani, yitya njengenkosana kwaye nesidlo sangokuhlwa ungqiba, yeyona ndlela ilungileyo mantain ubunzima obuqhelekileyo.

Iingcebiso zokugcina ubunzima obuchanekileyo

Kubalulekile ukugcina umbono wokuba ukunciphisa umzimba akuthethi ukutsiba nakuphi na ukutya okanye kwisidlo ngasinye kufuneka utye imifuno kuphela. Unokufumana ukutya okupheleleyo ngokutya phantse yonke intoKuya kufuneka ufunde ukuba leliphi elona cebo lililo, luhlobo luni lokutya olwenza uzive ukhaphukhaphu kwaye ngaphezu kwako konke, kubaluleke kakhulu Zilolonge yonke imihla.

Yiba noqeqesho kunye nemihla ngemihla iya kuba yeyona nto ibalaseleyo kwiziphumo. Kubalulekile ukuba ungatsiba nawaphi na amanyathelo, kuba oku kuya kuyirhoxisa loo nto umzimba wakho uyehla kwakhona kwaye kubiza ukuba uqalise inkqubo yokunciphisa kwakhona.

Ukutya ubunzima bokutya

Kuya kufuneka utye izidlo ezi-5 ngosuku (isidlo sakusasa, isidlo sasemini, isidlo sasemini, isinokuhlwa kunye nesidlo sangokuhlwa), ukulinda Ikhefu leyure ezimbini inye, ke ngalo lonke ixesha usitya. Umzimba wakho ukunika ixesha lokutshisa okutyayo ngokuchanekileyo. Ngale ndlela isisu siya kuziva ukwaneliseka nangakumbi kwaye ungaziva ungento yanto.

Idatha ebalulekileyo ekufuneka igcinwe engqondweni

Izidlo sangokuhlwa kufuneka zibonelele nge-20-30% yamandla otyiwa mihla leNgale datha sinokubonisa ukuba kwisidlo se-1.500 se-Kcal singabandakanya i-300 ukuya kwi-400 ye-Kcal isidlo sangokuhlwa, kodwa kumadoda kwisitya se-2000 se-Kcal, siya kubonisa i-400 ukuya kwi-500 Kcal isidlo sangokuhlwa.

Kuya kufuneka uthathe ifayile ukutya okuphekiweyo, okuphekiweyo kwepilisi, okanye ukutya okosiweyo kwaye usebenzise ngokufanelekileyo icephe leoyile okanye akukho nto.

Ukutya kweCarbohydrate kuvunyelwe, kodwa ngomlinganiso wayo ofanelekileyo. Kukho izifundo zesayensi ezixhasa ithiyori yokuba ukusetyenziswa kwayo kubonelela amandla afunekayo kwimisebenzi yethu yomzimba, kodwa ewe, kuba zisenokuba ziicarbohydrate ezisuka kumgubo wengqolowa ogcweleyo hayi kwimigubo ecoliweyo.

Ungayifumana idizethi? Ewe unga. Isiqwenga sesiqhamo okanye i-yogurt ekhutshiweyo iyacetyiswa, nangona ezinye iingcali kukutya okunciphisa umzimba, ukuthatha ikhompiyutha yobisi ebusuku ayiyongcamango intle.

Ukutya ubunzima bokutya

Siphakamisa isidlo sangokuhlwa ukuze wenze ngaphezulu kweveki:

ISIXHOSA 1:

- Isaladi yamahlumela ethenda yelettuce, enearugula kunye netumato.

- Ihake eyosiweyo.

- izilayi ezi-2 zesonka sengqolowa.

- I-Dessert: I-yogurt ene-skim okanye isiqwenga esinye seziqhamo.

Ukutya ubunzima bokutya

ISIDLO SOKUDLA 2:

- isuphu kaJulienne eneoodles.

Iibhasi zolwandle kunye nemifuno yepapillote (itswele, iasparagus, iminqathe).

- izilayi ezi-2 zesonka sengqolowa.

- I-Dessert: I-yogurt ene-skim okanye isiqwenga esinye seziqhamo.

ISIXHOSA 3:

I-puree yemifuno (iminqathe, zucchini kunye neembotyi eziluhlaza).

Inkukhu yenkukhu eyosiweyo + ii-biscuits ezi-2.

- izilayi ezi-2 zesonka sengqolowa.

- I-Dessert: I-yogurt ene-skim okanye isiqwenga esinye seziqhamo.

ISIXHOSA 4:

- Isaladi yetumato.

- Omelette.

- izilayi ezi-2 zesonka sengqolowa.

- I-Dessert: I-yogurt ene-skim okanye isiqwenga esinye seziqhamo.

ISIXHOSA 5:

- I-asparagus emhlophe enxibe nge-vinaigrette.

I-Monkfish ibhakwe ngeetapile kunye netswele.

- izilayi ezi-2 zesonka sengqolowa.

- I-Dessert: I-yogurt ene-skim okanye isiqwenga esinye seziqhamo.

ISIXHOSA 6:

- Isaladi yeArugula kunye nengqolowa ipasta ethandwayo enqatyisiweyo ene-tuna kunye neetumato zetsheri.

- izilayi ezi-2 zesonka sengqolowa.

- I-Dessert: I-yogurt ene-skim okanye isiqwenga esinye seziqhamo.

ISIXHOSA 7:

- Isaladi yeetapile, amagqabi kunye nomnqatha ogalelwe kunye neembotyi zembotyi.

-Iflet yaseTurkey eyosiweyo.

- izilayi ezi-2 zesonka sengqolowa.

- I-Dessert: I-yogurt ene-skim okanye isiqwenga esinye seziqhamo.

ISIXHOSA 8:

Imifuno eyosiweyo: i-aubergine, ipepile, itswele kunye ne-asparagus yasendle.

- Ipapillote ebhakwe ngehake kunye namayeza anencasa, i-asparagus yasendle kunye neetapile ezincinci ezi-1.

- izilayi ezi-2 zesonka sengqolowa.

- I-Dessert: I-yogurt ene-skim okanye isiqwenga esinye seziqhamo.

ISIXHOSA 9:

- Iklabishi enamantshontsho asikiweyo.

- Amaqanda aqhekeziweyo kunye nama-mushroom kunye ne-prawn nge-1 iqanda.

- izilayi ezi-2 zesonka sengqolowa.

- I-Dessert: I-yogurt ene-skim okanye isiqwenga esinye seziqhamo.

Ukutya ubunzima bokutya

Ezi zezinye zezindululo ukuze uzibeke kwizidlo zakho ukuze unciphise umzimba. Sisiphakamiso esibonakalisayo, ngasinye sinakho buyisela naziphi na izithako ngokufanayo ngokuthanda kwakho. Ngokucacileyo ayinguye wonke umntu onokuyithanda intlanzi, kodwa ungayifaka enye inyama emhlophe. Kubalulekile, ubuncinci, soloko udibanisa imifuno kunye neprotein. Ukuba ulandela uqeqesho olunzulu kwaye olu khetho alonelanga, unokubona kwelinye lamanqaku ethu "Yintoni oza kuyitya emva koqeqesho", okanye ukuba ukhetha ukutya okusempilweni ngaphandle kokutya, sikucebisa "Ungakutya njani ukutya kweMeditera".


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.

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