Dinner Proper: okungcono zokupheka, ikakhulukazi ukupheka kanye nezincomo. Kuyini eyodla ngokudla ukudla okunempilo

enempilo ... umuzwa kangakanani kule nkulumo? Kungakhathaliseki kukhona umugqa omncane esisiza ukuhlukanisa umuntu isifiso fanatically esinamandla abasha futhi unempilo njalo, futhi umuntu akafuni ukuba uzilimaze ujabulela ukuphila? Yiqiniso, utshwala, ukubhema, yokuphila umzimba, izinto ezingenangqondo iyawakha isimiso sosuku nokudla ezimbi ngokushesha kakhulu iphenduka nesineke, ngisho namaqhawe, ngakho ngamunye wethu kumelwe uzame ukwehlisa ezintweni ezingezinhle esiphansi. Ukudla okunempilo - omunye imigomo eza kuqala kuwo wonke umuntu ozibophezela impilo ephelele futhi eside. Esihlokweni lanamuhla izozama adalule yonke amandla uhlelo hhayi sisonke, kodwa munye kuphela ingxenye yayo. Sizothola, uyini idina ilungile futhi ukuthi kungenzeka ukuhlanganisa ngokombono zokudla kanye abathandi vkusnyashek ahlukahlukene ndawonye, bathole oyigugu umugqa segolide phakathi ewusizo futhi esihlwabusayo.

I isiqinisekiso impilo nokuphila kade

Okokuqala - ngokoqobo kancane baqonde izinto ezenzekayo. Bambalwa abantu ababephila wakhe kungaba ukuziqhayisa kwesejwayelekile nemini ngokushikashikeka nokukhandleka, ikhono ukusebenza kuze ngehora ezinhlanu kusihlwa futhi ukungabi khona izithiyo endleleni ekhaya, ezifana esitolo, ukuhlangana nabangani, ikhambi izinkinga zabo futhi, yebo, amakhilomitha amaningi isiminyaminya futhi uyakhathaza. Hhayi-ke, indlela ungakwazi ukupheka ukudla esifanayo ukulungisa ukudla kwakusihlwa uma kuphela isifiso yomuntu ekupheleni kosuku Ngabe nginamanga phezu kombhede futhi ukuphumula. Salad futhi umbhangqwana izitsha, wena uthini na? Cha, Angikaze ngizwe into enjalo. Reheat e pizza microwave nokudla Chinese kusukela ukulethwa kwezinsizakalo - yilokho thina bazitike ngesikhathi sokulala.

Ngenxa yalokho, sithola ukudla ongenakulinganisela okunamafutha, ama-calories kakhulu, ukusinda esiswini, izinkinga ipheshana wokugaya ukudla, ushukela egazini ne-cholesterol. Konke lokhu uhumusha isixha umnyuziki ejwayelekile noma yisiphi idolobha izimpawu wayehlala: ikhanda njalo, isicanucanu, ukuqwasha, izinkinga ngesitulo, ukukhuluphala ngokweqile esimweni okungenamsoco jikelele impilo. Yini okufanele yenziwe, ukuthi kukhona ukudla kwakusihlwa ekudleni esifanele?

ubusuku obuhle

Emini, umuntu ngamunye kudingeka wenze eningi isinyathelo: umuntu uya emsebenzini, othile ukufunda, ngenkathi abanye asonge ekhaya. Ezinye ngemva "Uhlelo saziso" ingeza isidleke sakho ethokomele futhi ngomoya ophansi sehlulwe ungenzi lutho, kanti omunye kuphela iphupho ubuthongo amnandi. Ukuzilibazisa, izingane, wasendlini icala - kodwa uma umuntu has a izifundo ezimbalwa, okuyinto kufanele uchithe kilocalories yakho eyigugu? Yingakho ngamunye wethu ayikho isimiso esisodwa okwakuyoholela yini ukudla okunempilo ngokuvamile futhi ngokukhethekile idina kwesokudla ukuchaza.

Ukuze afanelekele futhi fresh ekuseni, kubalulekile ukulala kahle ebusuku, kanti ngaphambi kwalokho evamile yokudla kusihlwa. Izazi zokudla, Blogger onguchwepheshe enempilo, futhi nje zonke lezo inja edla kulo magazini, baphikisa ngokuthi isidlo sakusihlwa kufanele kube impoqo. It kungaba kuqukathe ezihlukahlukene izitsha, okubaluleke kakhulu, ukuthi bangabafokazi ukukhanya, hhayi kakhulu okunama-kilojoule amaningi futhi digestible. Ngakho, liyini eyodla ngokudla ukudla okunempilo?

• inhlanzi, kwasolwandle noma inyama yokudla;

• imifino, kodwa labo zinhlobo aqukethe eziningi ama-carbohydrate, kungcono uthi "cha" (amazambane, izaqathe, beet);

• imikhiqizo yobisi.

Ngokusho kwezinkambiso umuntu alihambisani ekudleni okuqinile hhayi umsubathi professional, eyodla udinga ukudla mayelana 300 kcal (250 - 350 abesilisa - abesifazane). Izingxenye ezimbili kwezintathu yini phezu plate - kuba imifino, akubona kuphela eziye ukushisa kabi, kodwa futhi fresh. Okunye - amaprotheni izinkukhu, unogwaja, yenkomo noma inhlanzi. Fungus, esikhundleni amaprotheni okuvela ezilwaneni, ke siyindlela evumelekile.

kwakusihlwa 18+

Ukuze labo abaye bashiya amabutho emva trudobudnya futhi umphefumulo ufuna uthando nokujabula, udinga ukuthi ucabange ngokucophelela ngokusebenzisa dinner yakho efanele. Izingxabano mayelana nemikhiqizo ahlukahlukene ukuthi ukhulise kithi isifiso sobulili e kokubili amadoda nabesifazane uyohlale, kodwa kusobala ukuthi kungase kutholakale by eminyaka futhi eziningi imibhangqwana abanothando izithako ezokwenza ukuhlobisa iresiphi, kungabe ngemibuzo.

Isisekelo dinner yothando kufanele kube wonke amaprotheni efanayo, kodwa ukufeza umphumela oyifunayo ke kufanele kube esivulekile Spice amakhambi okubabayo ezingavamile, okuyizinto nozakwethu imizwa vzbudorazhat ashisayo. udle imifino (isibonelo, isaladi ka utamatisi, ikhukhamba, isilimo esidliwayo esinamagatsha anamanzi), kanye namakhambi ehlukahlukene (cilantro, parsley, Parsnip nebasili) noshizi ezithambile - lena idina lesifanele. Ungadliwa kufanele kube lula, ukudla kungcono ukupheka phezu hlupha noma Bhaka kuhhavini. Ngemva kokulinambitha lokhu Yummy, indoda asinakubhuntsha ukubonga wobuciko eziyizintandokazi zakho Culinary lobusuku ezimnandi nobusuku.

Sidla nezingane

kwakusihlwa Wezingane kuyinto ehlukile kancane kusukela omdala. Izingane kudle amandla emini, zikhula, bacindezelekile ezinkulukazi esikoleni, amaqembu ahlukahlukene izigaba. Lokhu akusho ukuthi bangakwazi bondliwe ukudla okungenamsoco, kodwa omama kufanele azame ukwenza dinner okunomsoco futhi zihlukahlukene.

isaladi okumnandi noma imifino abilisiwe inyama, imifino, meatballs, Casserole noma Pudding - ukudla okukhulu esihlwabusayo futhi unempilo for the gourmet kancane. Ngaphezu kwalokho, kuyasiza futhi nezidingo umzimba wengane, ukulungiselela izitsha ezifana ngokushesha futhi kalula.

Dinner: efanele noma okunempilo?

Ukuthambekela ukukhuluphala futhi ongaphakeme bempilo - yinto ngawo ukubhekana nsukuzonke ukuze odokotela emhlabeni wonke. Ngokwemvelo zonke Uchwepheshe ithobela izindlela zayo futhi kusho emzabalazweni ngokumelene isisindo okweqile, ephulukisa umzimba womuntu, bedinga ukudla. Ezinye zazo ukweqisa, futhi ekuphishekeleni Imiphumela esheshayo amakhasimende abo 'ukusilaphazeka ikhefu "futhi umzimba esintengayo ngakho, azibamukeli abantu iziguli labo laphakade.

izincwadi ezifanele zigcwele ukudla nemithi yamanga imisebenzi isiqinisekiso okusheshayo kwesisindo nezindlela ukuzinza ukugaya eziyinqaba womuntu ongabazisayo. Kodwa kumelwe siyaqonda ukuthi ukusebenza evamile umzimba kuhilela ukusetshenziswa umuntu amaprotheni hhayi kuphela noma ama-carbohydrate, kodwa futhi amafutha, amavithamini namaminerali. Ungafaki kusukela ekudleni iyiphi ingxenye kungaba, kodwa okwesikhathi esifitshane, ngoba omunye ingxenye yokudla noma ehlukile ugesi akanawo yini okufanele ukwenze enengqondo futhi okuhlukahlukene. Proper Ukudla kwakusihlwa - lena akuyona esosweni ezingenalutho nokunye okufana nokolweni noma ingilazi ephansi fat yogurt, kanye nesikhathi sokudla yenziwe ngohlobo olinganiselayo, ehlanganisa amaqembu ahlukene izithako.

umlomo livaleke

Enye inganekwane, okubangela lock ukukhiya ngisho emlonyeni njengoba isiqandisi, futhi nalo lonke amakhabethe ekhishini - umthetho owenqabela ukudla emva eziyisithupha. dieters Desperate aphathe kunjengoba nje ukuthi abanye babo imizuzu eyishumi nanhlanu ngaphambi lesithupha ntambama umphefumulo ensungubezini ku amazambane athosiwe futhi inkukhu ephekwe imayonnaise, futhi elimnandi bangambulala kwesigamu ikhekhe ePrague. umphumela odabukisayo kuyinto Kilos ezikhula ngokwewashi esikalini ube banzi imbongolo okhalweni.

Ucwaningo lwamuva nje abonisa ukuthi ukudla emkhakheni eziyisithupha ngangokunokwenzeka, into esemqoka lapha - ukuqala kusuka ngesikhathi okufanele alale ngaso. Kusukela ngehora "H" kufanele kuthathe amahora 2-3 kanye ukulala nhlobo, ungakwazi ukukhokhela baphuze ingilazi kefir noma yogurt nge amajikijolo, amahlumela noma cereal okumnandi itiye herbal ngoju. Kuzoba okunye okukhulu dessert noma namabhanisi ukuthi zingcono selihlehliselwa izikhathi ezingcono, okungukuthi, kuze kube sekuseni.

udle kahle

Ngakho, sibhekene umsebenzi othize: ukudla ngendlela efanele (ukudla). Ungadliwa ezakha imenyu ngesonto, ebekwe kafushane, kodwa ukuqonda nokulungiselela endaweni efanele uyonikwa.

1. Classic yemifino sikadali. Ukupheka ke udinga impela isabelomali futhi iyatholakala noma nini konyaka uhlu imikhiqizo (amazambane, iklabishi, izaqathe, u-anyanisi, zucchini, cauliflower, uphizi oluhlaza). Ukuze usoso, isinongo isudi ukuncika ukhilimu omuncu, amakhambi zakho ozithandayo kanye nezinongo, utamatisi sauce noma ijusi. izitsha Ukupheka nje kungamboza ububi: imifino bahlanzwa, sidilike ku cubes noma emapheshana kanye ibila kuze ithenda, cream sauce kanye namakhambi fresh kungcono ukuze ungeze ekupheleni, amaminithi angu-10 ngaphambi kokuba zikhonze.

2. inkukhu Spicy ilayisi. Abapheki belulekwa ukuba alungiselele lo dish kusengaphambili, kunalokho, ukupheka inyama, marinate kuyo orange juice, ukhari usawoti ekuseni nakusihlwa, Bilisa irayisi gazinga phezu okusezingeni eliphezulu ukushisa inkukhu. Vele ungayisebenzisi amafutha ngokweqile - lwamafutha engeziwe asimdingi.

3. Fish. Lapha isikhala umcabango nje engenamkhawulo, lo mkhiqizo kungenziwa ephekwe eziko (kungcono ukuthatha ezihlukahlukene khuluphele) noma ukupheka kuwo cutlets, wakhonza namazambane abilisiwe noma wabhaka. Fish cutlets ukulungiselela kangcono umucu, okuyinto badabula grinder inyama, isinkwa ofakwe jelly no-anyanisi. Isidingo wengeze eziningi zangaphambi ethosiwe yashizi isanqante, amaqanda, usawoti kanye pepper. Patties kuthiwa ethosiwe at emlilweni ophansi nhlangothi zombili (mayelana 5-7 imizuzu).

imizamo iyize

Kungakhathaliseki ukuthi kuningi kangakanani esesikwazi wazama ukuzithethelela dinner, kodwa ukudla ukudla okunempilo sidinga uhlelo oluthile, elingelona nje kuphela kwasemini njalo kanye dinner, kodwa ibhulakufesi, kanye Ungadla ewusizo. Kusukela Ukudla kufanele sikhiphe nobe ngusiphi ingozi futhi zokwenziwa okukhona, kufakwe endaweni yawo izithelo ezomisiwe, amantongomane, okusanhlamvu nemigoqo. Ukuze sasekuseni kufanele pripadat abaningi kakhulu kilojoule, amafutha kanye carbohydrate kudliwa emini, ngakho uyobanika libe nemiphumela emihle futhi ngeke zephuze ngesimo fat umzimba ku lwesisu, ezinqulwini okhalweni.