Osidingayo sakusasa: Isidingo esibonakalayo

Amaxesha amaninzi abanye abantu ababukele ubunzima zabo, badla ukulishiya ngokupheleleyo isidlo yokuqala, bephawula lokuthi, nithi, kusasa, ngoko umzimba waphumla sihlaziyekile emva belele. Kwaye kulilize. Ngokutsho zokudla ezininzi, isidlo sakusasa, libya-osidingayo kunye namanani aphantsi, kufuneka umntu phantse lonk (kuhle, ngaphandle kokuba kwimeko ukuzila ngenjongo - impiliso, okanye ukwehla kobunzima). Kutheni le nto isenzeka, sizama ukuqonda eli nqaku.

theory

Makhe nisinga umbuzo e-worldwork theory. Nakuba esezantsi-osidingayo, isidlo ifuneka ngokungxamisekileyo ngenxa yezizathu eziliqela. Okokuqala, ukutya adla kwakusasa, ukuba phantse nafuthe imilo (bungqinelwa abaninzi practice). Kodwa kwangaxeshanye, ukusebenzisa oko, ufumana inkxaso amandla enamandla imini. Okwesibini, libya-osidingayo isidlo inceda ukuqalisa yokwetyiswa ukusebenza kakuhle kwe-nepancreas kwaye iqinisekisa ukwetyisa esemgangathweni ukutya. Ngapha koko, yintoni eyenzekayo ukuba anithanga adla kwakusasa, ngoko, emini, okanye okubi - ngokuhlwa utya ngokusuk 'entliziyweni. iphecana lakho wokudla njengoko babelele ngexesha ezininzi emini, kwaye ke kukho ukukhululwa esinamandla duct juice pancreatic esikhulu-isikali isidlo sangokuhlwa ulwamkelo. esiswini yakho na ixesha ukugaya uhlala ukutya ethunjini ixesha elide ukusebenza, ekusekeni zeBlack nokubangela zonke iintlobo ukuphazamiseka kunye dysbiosis. Kwiminyaka embalwa loo ukungondleki - nomzimba qiniseka ukuvakalisa kuwe bam "phi" (ekunokwenzeka ukuba iza kwenzeka phambi kokuba). A isidlo, a elisezantsi-osidingayo kunye eliphantsi umthamo (kwaye ke ayikwazi ekhokelela ukuyilwa iiseli ezityebileyo engaphezulu, ngoko ngokungabaphazamisi nabo bawagcinayo zonke iintlobo zokutya), isusa zonke ezi zinto eyingozi empilweni. Yaye isisu sakho, kunye namanye amalungu abayi overstrained ezitenxileyo ekudleni.

kufuneka njani ibukeke sakusasa esezantsi-osidingayo?

Okokuqala, kufuneka enze ngoko nangoko ubhukisho, ukuze kubunjwa zeesendwitshi kunye sisi, umzekelo, kwaye ndatshaya sausage, abaninzi kangaka okona akuthandayo. Breakfast kufuneka ibe ngokupheleleyo, kunokuba ukukhumbuza okulula. Kufuneka kwakhona ukuphelisa ukutya ngok zonke iintlobo zeemveliso semi-agqitywa ezifana nokutya, musa bafanelwe ingqalelo yethu nangayiphi isidanga. Worth itrayi: sakusasa esezantsi-osidingayo kunokuba luncedo nje kuphela kodwa emnandi. Ukuba ke ngoko besoyika ukuba ngcono, nto ingcono ukuyinika i sasemini emva kwexesha, adlulele lokudlela uze usele endaweni iglasi kefir okanye amasi. Kodwa kwasekuseni kufuneka badle!

umkhuba

Uze ke wena ngoku uzama ukwenza isidlo sakusasa esezantsi-osidingayo. Recipes ingaba obungafaniyo kakhulu. Zininzi ukutya onesidima sakusasa wokuqala phantse zero kilojoules, nto leyo ngokuqinisekileyo ayibonisi kumanani zakho. Ukuze libe iyogurt, libya-fat inegwele iimveliso zobisi, intlanzi, zolwandle, namaqunube, iziqhamo kunye nemifuno zonke iintlobo, ithanga, amakhowa. Konke oku ukutya zifunxe ngokukhawuleza, kodwa kwelinye icala, unalo ixesha elide akazange abe imvakalelo yindlala.

Salads kunye smoothies

Kuba aba sakusasa bamba kakhulu zonke iintlobo salads kunye smoothies njengoko iziqhamo kunye nemifuno. Zidla akhokelwa okanye oli yemifuno, okanye iyogurt okanye ezisezantsi-fat iyogurt. Ungadibanisa i amathontsi ezimbalwa intlama yejusi yelamuni ukufumana ubumuncu (kubalulekile ukuba ungayibaxi kwaye dibanisa isibini kuncipha). Nazi ezinye izikhokelo lunghiselela elula kakhulu ezifana nokutya ezisezantsi-osidingayo :

1. Zonke izinto zibe ngcono ukuba bathathe lonyaka. isivuno Last ulahlekelwa iivithamini kwaye ezihlawulelwayo ezahlukeneyo ngendlela, leyo ukwandisa ezikhabhathini. indlela ethile yesingxungxo ukuze kwakhiwe salads okumnandi yaye isempilweni ingakumbi amaqunube okwenyaniso.
2. imifuno ezingamaxwebhu kakhulu tha, ngoko baya kuba ingxenye ngcono. salads Imifuno luncedo ukuba bazalise namafutha omnquma, makongeze nethontsi yejusi yelamuni kunye podsalivaya kancinane.
3. Kuba abathandi izitya lulwelo - smoothies: blender - bethu bonke! Kunokuba usile phantse naluphi ubunzima imifuno okanye iziqhamo, imifuno Iyodwa usele njengento sakusasa Yummy. Esi sidlo uya umxholo ngokuqinisekileyo ubuncinane kwamafutha kunye calories.

Elisezantsi osidingayo-isidlo sakusasa kunye ebonisa calories

Njengoko imizekelo asondeze inxalenye embodiments ezinjalo. Kodwa unotshe ukuba nomfanekiso wakho uze uzame lonke ixesha into entsha:

1. Iziqhamo isaladi ne iyogurt. osidingayo yayo 100 grams nganye kcal kuphela 65. protein - 4 iigram yamanqatha - ngaphantsi grams ekudleni - malunga 10 grams. Ukuze alungiselele isaladi ukuba bambalwa abantu kufuneka bathathe isibini-apile, iibhanana ezimbini, amaqunube amaqunube ezilishumi ezinkulu (okanye ezinye iziqhamo ngexesha), iglasi iyogurt esezantsi-nqatha kungekho izinongo. Kuba abo bamthandayo emnandi: nga usongeza asiphe yobusi. Liqulunqa ilula: ukucoca iziqhamo, wabagawula ezicukucezwe zancinane. Zonke mix, woyigalela iyogurt. Eyona nto ibalulekileyo - musani ukudla iindebe ngaphezu kwesinye (ukuba ukutya: 200 grams ukutya ilingana calories 130), njengoko kuvela isaladi mnandi kakhulu!
2. Fruit kunye berry smoothies. Esi sidlo jikelele inani ubuncinane calories ngenxa yokuba oko kuchaphazela kuphela incindi yeziqhamo kunye neziqhamo (calories 35 100 grams nganye) kunye namanqatha - 0 g! Xa blender, Ndimthulule iglasi juice apile (ngcono, kakade, uyose wena), wabeka apile ezimbini ezinkulu soft, pre-abade ze uyinqunqe ibe ziingceba amancinci, 100 grams amaqunube ngexesha (amaqunube, rasberries, iiblueberries, gooseberries, currants). Tyhila blender kunye ukusilwa de yonke imeko a oluludaka engamanzi. Selani kuba kwasekuseni hayi ikomityi!