Ukudla okuxutshiwe
-Delile
- Ungakwenza kanjani ukudla okunefilakisi
- Imenyu yokudla okuxutshiwe
- Kubalulekile ukukhumbula ukuthi ukuze uthole imiphumela emihle kakhulu, kufanele ugcine ukudla okunempilo futhi okunempilo, kanye nokuvivinya umzimba njalo.
Ukudla okunefilakisi kulula ukukwenza futhi kuletha imiphumela emihle yezempilo, kususelwa ikakhulu ekwengezeni ufulawa wefilakisi kukho konke ukudla ukunciphisa isifiso sokudla.
I-flaxseed ikusiza ukwehlisa isisindo ngoba icebile ku-omega-3, amafutha amahle asiza ukunciphisa ukuvuvukala emzimbeni futhi akhuthaze ukwehla kwesisindo. Ngaphezu kwalokho, le mbewu ingahle idliwe futhi ingasetshenziswa ngisho yibo bonke abantu, iphinde isize ekulawuleni izinkinga ezifana ne-cholesterol ephezulu nesifo sikashukela. Bona zonke Izinzuzo zefilakisi.
Ungakwenza kanjani ukudla okunefilakisi
Ukulandela ukudla okunefilakisi, kufanele udle izipuni ezimbili kuya kwezingu-3 zikafulawa wefilakisi, okuyindlela imbewu eletha ngayo izinzuzo zezempilo. Lokhu kungenxa yokuthi uma i-flaxse isiphelele, ayigaywa yithumbu futhi nezakhi zayo azifunxwa, okugcina kungalethi mhlomulo wezempilo.
Ngakho-ke, okuhle ukuchoboza imbewu ngaphambi nje kokuyisebenzisa, kusale ufulawa ogcinwe embizeni emnyama futhi evaliwe. Lo fulawa wefilakisi ungangezwa ngama-yogurt, amavithamini, ubisi, isobho, amasaladi, amajusi wezithelo nezithelo eziqoshiwe noma ezicubuziwe, isibonelo.
Ngaphezu kwalokho, ufulawa ungasetshenziselwa nokwenza amalungiselelo afana nezinkwa, amakhekhe, ama-pancake namakhukhi, angasebenza njengokudla okulula okunomsoco, i-fiber ephezulu-carb. Bheka ama-5 Carb Breakfast Recipes aphansi.
Imenyu yokudla okuxutshiwe
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 yokudla komugqa:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | I-yogurt eyi-1 enezipuni ezi-2 zikafulawa we-flaxseed + i-granola | Uvithamini: 200 ml wobisi + 1 ikholishi le-oats + 1 isithelo + isipuni esingu-1 sefulawa wefilakisi | Ipanekuku elenziwe nge-linseed elenziwe ngeqanda elilodwa + 1 ikholishi lama-oats + ikholomu elilodwa le-linseed, eligcwele ushizi namakhambi |
| Isidlo sasekuseni | Izingcezu ezi-2 zepapaya + amantongomane ayi-7 e-cashew | Amantongomane ama-2 eBrazil + nocezu olulodwa lweshizi | I-3 col yesobho le-avocado elinyazwe ngesinamoni, uju kanye ne-cocoa powder |
| Isidlo sasemini sasemini | I-4 col yesobho lesirayisi + i-2 col kabhontshisi ene-flaxseed + 1 steak kusamatisi usoso + isaladi eluhlaza | Ifilishi elilodwa lenhlanzi elethwe ufulawa wefilakisi + izingcezu ezinhlanu zamazambane + isaladi yemifino eshubile | Isobho lenkukhu + 1 ikholomu lesobho elingajulile lefilakisi elifakwe kumhluzi |
| Isidlo sasemini | 1 ingilazi yesaladi lezithelo + ikholomu elilodwa letiye elihlanganisiwe + 1 ucezu lweshizi | 1 ingilazi yejusi eluhlaza ene-kale, i-aphula kanye uphayinaphu + 1 ikholomu lesobho lefilakisi | I-yogurt eyi-1 enezipuni ezi-2 zikafulawa wefilakisi + 1 ucezu lweshizi |
Kubalulekile ukukhumbula ukuthi ukuze uthole imiphumela emihle kakhulu, kufanele ugcine ukudla okunempilo futhi okunempilo, kanye nokuvivinya umzimba njalo.
Buka ividiyo elandelayo bese ubona ukuthi unganciphisa kanjani isisindo ngokushesha ngokungeza i-fiber ekudleni:
Kudume Ku-Portal
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