Ukudla okuluhlaza: kwenziwa kanjani, imenyu nezindlela zokupheka
-Delile
- Kwenziwa kanjani ukudla okuluhlaza
- Ukudla okuluhlaza kunganciphisa isisindo?
- Imenyu yezinsuku ezi-3 zokudla okuluhlaza
- Izinketho zokupheka ezi-5 zokudla kokudla okuluhlaza
- 1. Isobho lamathanga nge-leek no-anyanisi
- 2. Creamy banana Smoothie
- 3. Ama-noodle eZucchini ane-sauce emhlophe
- 4. Imango mousse
- Izimo
Ukudla okuluhlaza kusekelwe ekudleni kokudla kwezitshalo kuphela nezinhlanzi ezithile, okufanele zidliwe ziluhlaza. Ngoba icebile ku-fiber, ingakhuphula ukusutha, ivimbele umuntu ukuthi azizwe elambile kalula, ngaphezu kokuba ne-carbohydrate elula, ama-calories namafutha, okuyindlela enhle kulabo abafuna ukwehlisa isisindo.
Kodwa-ke, kuyanconywa njalo ukuthi ubheke isazi sokudla ngaphambi kokuqala ukudla okusha noma iphethini entsha yokudla, njengoba uchwepheshe ezohlola ukuthi yini izidingo nezinjongo zomuntu ukukhombisa imodeli yokudla engcono kakhulu, noma ngabe ukwehla kwesisindo noma imikhuba enempilo. .
Kwenziwa kanjani ukudla okuluhlaza
Ukudla okuluhlaza kwenziwa ngokusetshenziswa kokudla okungokwemvelo nokuluhlaza kuphela, njengezithelo, imifino, izilimo eziyizigaxa, imbewu, imifino, amakhowe nezinhlamvu ezifana namalenti, ubhontshisi, i-oats, ifilakisi, ukolweni nenhlanzi, kulo mkhuba kwenziwa kuphela kuvunyelwe ukushisa ukudla okufika ku-40ºC.
Ukudla okuluhlaza kungaba nezinzuzo zezempilo, ngoba ngaphezu kokwehlisa inkomba yamafutha omzimba, ukwenza ngcono ukugaya, ukukhulisa umuzwa wamandla kumuntu, futhi kunciphise namazinga oxinzelelo nokukhathazeka. Kodwa-ke, ukulandela ukudla isikhathi eside kungadala ukuguguleka kwamazinyo, ukushoda kwe-B12, i-iron, i-calcium kanye namaprotheni, ngaphezu kokubangela ukungahambi kahle esikhathini sokuya esikhathini futhi kungaholela ku-amenorrhea, okuyilapho ukuphela kokuya esikhathini.
Ukudla okuluhlaza kunganciphisa isisindo?
Ukudla kokudla okuluhlaza kungasiza ekunciphiseni isisindo futhi kuthuthukise namazinga e-cholesterol egazini, ngoba icebile ku-fiber futhi kusiza ukugayeka kokudla, okubangela umuzwa wokusutha, ngaphezu kokwehla kwama-carbohydrate alula. Kanye namafutha.
Kodwa-ke, kubalulekile ukunaka umphumela wekhonsathi, ngoba uma isisindo sesilahlekile ngokushesha, umzimba ungaba uqaphile futhi ugcine amafutha amaningi atholakalayo, ngaphezu kokwehlisa imetabolism ukuqinisekisa ukukhiqizwa okujwayelekile kwamahomoni.
Ngakho-ke, noma ngabe ukudla kungasetshenziselwa ukunciphisa isisindo, kubalulekile ukuthi uthole ukuholwa ngusosayensi wezokudla ukuze kwenziwe ukuhlolwa okuphelele futhi kwenziwe nohlelo lokudla okwanele, ikakhulukazi ngoba lokhu kudla kunganciphisa kakhulu, futhi kugcine Ukudla okulinganiselayo emva kokudla. Bheka imenyu yokwehlisa isisindo esheshayo nenempilo.
Imenyu yezinsuku ezi-3 zokudla okuluhlaza
Isonto lonke kubalulekile ukuthi kufakwe ukudla okuningi ohlwini futhi abanye bashiye, ukuze kube nokudla okunhlobonhlobo kokudla okuningi kwimenyu.
Okulandelayo yisibonelo semenyu yokudla okuluhlaza:
Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
Ukudla kwasekuseni | 1 ingilazi yejusi likamango + ½ ukwatapheya ngezipuni ezimbili zama-oats. | 1 inkomishi yejusi kaphayinaphu eshayiwe eneqabunga elilodwa le-kale. | 1 ipheya + 2 izingcezu zebhece + 1 ingilazi yobisi lwelayisi. |
Isidlo sasekuseni | 1 ingilazi yebhanana smoothie ene-chia + 30 amagremu wamantongomane aseBrazil. | 1 inkomishi yobisi lwe-soy + izingcezu ezi-2 zikapapai ngesipuni esingu-1 sefilakisi. | i-apula i-apula nesinamoni ne-chia + izinsuku ezi-3. |
Isidlo sasemini | Izipuni eziyi-4 zelayisi lekholifulawa + wezipuni ezintathu zebhontshisi ezihlwanyelwe + 1 inkomishi katamatisi, ikhukhamba nesaladi le-anyanisi nge-1 ithisipuni lamafutha omnqumo + isipuni esingu-1 sefulawa wefilakisi + 1 ingilazi yejusi le-orange. | amakhowe + ama-2 ama-plantain + amaqabunga ama-ulethisi ama-4 + ikhukhamba + isanqante + amazambane aluhlaza agayiwe + izinkezo ezimbili zamalenti ahlumayo. | Ama-4 amaklabishi anamahlumela okusanhlamvu, isaladi lesipinashi nge-broccoli + isipuni esingu-1 sembewu yesesame + amakhowe ama-2 + izingcezu ezincane zesalmon + isipuni esingu-1 samafutha omnqumo. |
Isidlo sasemini | i-banana izithelo isaladi, i-apula, i-tangerine ne-watermelon + isipuni esingu-1 se-chia. | ukwatapheya + 3 wezipuni zama-oats. | 2 ulamula ophehliwe ngo-250ml wamanzi kakhukhunathi + 1 i-apula. |
Isidlo sakusihlwa | i-chard, iklabishi nesaladi sesipinashi + 1 ukotapeya ocubuziwe one-½ anyanisi, ½ upelepele no-utamatisi one-1 ithisipuni lamafutha omnqumo + izingcezu ezimbili ze-tuna. | isobho lesanqante + 1 ama-radishes aqoshiwe ane-arugula notamatisi we-cherry + isipuni esingu-1 sama-walnuts namafutha omnqumo ukunambitha. | ithanga isobho + imichilo yeklabishi ngamafutha omnqumo + iklabishi kanye nezaqathe. |
Isidlo sakusihlwa | 1 ingilazi kalamula kalamula ngewolintshi kanye nerosemari. | 1 ingilazi yebhanana smoothie enoju + 30 amagremu ama-alimondi. | 200 ml weklabishi eliluhlaza kanye nomhluzi wama-leek. |
Inani elikumenyu engenhla lingahluka ngokuya ngenhloso, inqubo yokusebenza ngokomzimba, ubudala, ubulili kanye nezidingo zokudla okunempilo. Kungakho kunconywa ukuthi uthintane nesazi sokudla okunempilo ukuze indlela yokudla ikwazi ukuhambisana nezidingo zomuntu.
Izinketho zokupheka ezi-5 zokudla kokudla okuluhlaza
Ezinye izindlela zokupheka ezingafakwa ekudleni yilezi:
1. Isobho lamathanga nge-leek no-anyanisi
Izithako
- 300 amagremu wethanga;
- ½ anyanisi;
- ½ ilikhi;
- Ilitha elilodwa lamanzi.
Indlela yokwenza
Fudumeza amanzi imizuzu emibili ngokushisa okuphansi, ekupheleni kwalesi sikhathi amanzi azobe ezungeze u-70º C. Ngemuva kokuxebuka, ukugeza nokusika ukudla kube ngamacube, shaya ithanga ku-blender ngengxenye yenani lamanzi imizuzu engu-5 , sebenzisa amanye amanzi ukwenza isobho libe uketshezi oluningi uma kunesidingo, nonga ngosawoti ukunambitha, bese ubeka ezinye izithako ngaphezulu.
2. Creamy banana Smoothie
Izithako
- Ubhanana 2 obufriziwe;
- 1 isipuni soju;
- 50 mls wamanzi.
Indlela yokwenza
Geza ubhanana kahle, ungasusi ikhasi bese ushaya yonke into ku-blender, khonza usapholile.
3. Ama-noodle eZucchini ane-sauce emhlophe
Izithako
- 1 zucchini;
- Ama-clove angu-2;
- 240 ml wobisi lukakhukhunathi;
- 4 amaqabunga e-basil.
Indlela yokwenza
Gaya i-zucchini, ikhasi bese uxova ama-clove egalikhi, uwahlanganise nobisi lukakhukhunathi, inkathi ngosawoti ukunambitha bese ufaka i-basil ekugcineni, esivele ipuleti.
4. Imango mousse
Izithako
- 2 umango omkhulu ovuthiwe kakhulu;
- ubisi lukakhukhunathi olufriziwe;
- Izipuni ezimbili zoju;
- 1 isipuni se-chia;
- 2 amahlamvu eminti.
Indlela yokwenza
Geza, ucwecwe bese ususa imbewu yemango, shaya zonke izithako ku-blender, ukhonze usabanda.
Izimo
Lokhu kudla akulungele abantu abane-diverticulitis, i-gastritis kanye nezilonda, noma osanda kuhlinzwa amathumbu, njengoba ukusetshenziswa kaningi kwezithelo nemifino eluhlaza njengobhontshisi, uphizi, ukolweni, udali nezinye izinhlamvu ezingavuthiwe kungasibhebhethekisa lesi simo, ngenxa ukuceba i-fiber nokuhlala isikhathi eside emzimbeni, nokuba nzima ukugaya.
Ukudla okuluhlaza nakho kuyaphikiswa ezinganeni, ngoba kungavinjelwa futhi kuvimbele ukukhula kwazo nentuthuko. Qonda ukuthi ungayenza kanjani imfundo yezingane yokudla kabusha.
-Nconyisile
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