Lokhu ukudla kwesikhashana okwenzelwe ngqo labo abadinga ukwehlisa amakhilogremu ambalwa engeziwe abakhathazayo ngezikhathi ezithile, njengangemva kwamaholide, amaholide, noma ngaphambi komcimbi okhethekile. Kuyicebo elisekelwe kakhulu ekudleni i-kiwi ne -yogurt enamafutha aphansi . Uma ulandela ngokuqinile izinsuku ezimbalwa nje, kungakusiza ukwehlisa isisindo ngokushesha - cishe amakhilogremu angu-2 ezinsukwini ezingu-7 kwezinye izimo - uma nje kuhlanganiswe neminye imikhuba enempilo.
Kubalulekile ukuqonda ukuthi lokhu ukudla okunama -calorie aphansi kakhulu futhi kunemikhawulo eminingi , ngakho akufanele kulandelwe isikhathi eside. Inhloso yako ukusebenza njengoshintsho lokudla lwesikhashana , hhayi indlela ehlala njalo yokwehlisa isisindo. Ngaphambi kokukuqala, kunconywa ukuthi uhlole impilo yakho, futhi uma kungenzeka, xhumana nochwepheshe wezempilo.
Izinzuzo ze-kiwi ne-skimmed iyogathi kulokhu kudla
I-Kiwifruit iyisithelo esiphelele kakhulu esinezakhiwo eziningi zokudla okunempilo . Inikeza inani elikhulu levithamini C , ngisho nangaphezu kwezinye izithelo ze-citrus, okusiza ukuqinisa amasosha omzimba nokukhuthaza ukumuncwa kwensimbi , okuzuzisa abantu abavame ukuba ne-anemia. Inhlanganisela yayo yama -antioxidants, ivithamini E, nama-omega-3 fatty acids kusiza ukuthuthukisa ukujikeleza kwegazi , ukuvimbela ukuqhekeka kwegazi nokukhuthaza ukuhamba kwegazi okubushelelezi.
Ngaphezu kwalokho, ama-kiwi aqukethe inani elikhulu lamanzi kanye ne-fibre encibilikayo . Le fibre isiza ukugaya ukudla , ithuthukisa ukuhamba kwamathumbu , futhi ingenye yezizathu zokuthi kungani ivame ukusetshenziswa ukuqeda ukuqunjelwa . Ukuqukethwe kwamanzi amaningi kanye ne-fibre nakho kukhuthaza ukukhishwa koketshezi futhi kwandisa umuzwa wokugcwala , okukusiza ukuthi ulawule kangcono isifiso sakho sokudla usuku lonke.
Ngakolunye uhlangothi, i-yogurt engenamafutha inikeza amaprotheni asezingeni eliphezulu , i-calcium, nama-probiotic. Amaprotheni akusiza uzizwe ugcwele futhi avikele imisipha uma unciphisa isisindo ngokudla okunama-calorie aphansi. Ama-probiotic asiza ukugcina i- microbiota yamathumbu elinganiselayo , engathuthukisa ukugaya ukudla futhi ilawule ukunyuka kukashukela egazini - izinto ezihambisana nokuphathwa kwesisindo okungcono.
Ukukhetha i-yogurt enamafutha aphansi ngaphandle koshukela owengeziwe kuphumela ekudleni okunama-calorie aphansi okunokudla okunomsoco omuhle. Lokhu kwenza i-yogurt enamafutha aphansi ibe yinto ebalulekile ekudleni kokunciphisa isisindo, uma nje iyingxenye yohlelo lokudla olulinganiselayo futhi ingeyona ukuphela komthombo wokudla okunempilo isikhathi eside.
Izincomo ezijwayelekile ngaphambi kokuqala uhlelo
Uma unquma ukulandela lokhu kudla, kumele ube nempilo enhle , ngaphandle kwezimo ezingase zibhebhethekiswe ukudla okunama-calorie aphansi kakhulu. Akulona uhlelo olufanele abesifazane abakhulelwe, abantu abanezinkinga zokudla, izifo ezingamahlalakhona ezingalawuleki , noma labo abanezidingo zamandla ezikhethekile.
Phakathi nezinsuku olandela lokhu kudla, kunconywa ukuthi uphuze amanzi amaningi ngangokunokwenzeka nsuku zonke ukuze usekele ukususwa kobuthi futhi uvimbele ukuphelelwa amanzi emzimbeni. Ungaphuza itiye lamakhambi elingenashukela usuku lonke bese ulifaka ubumnandi nge -sweetener uma uthanda. Ukuze uthole izinongo ekudleni kwakho, sebenzisa usawoti omncane kanye namafutha omnqumo amancane njengamafutha anempilo.
Ukuze lolu hlobo lokudla lusebenze kangcono, kuyalulekwa ukuluhlanganisa nomsebenzi womzimba omnene wansuku zonke , njengokuhamba, ukwelula, noma ukuzivocavoca umzimba ophansi, ugweme ukuzikhandla ngokweqile ngoba ukudla amakhalori ngesikhathi sohlelo kuncishisiwe. Kubalulekile futhi ukuthi, uma isikhathi esibekiwe sesiphelile, kancane kancane ubuyele ekudleni okulinganiselayo ukuze unciphise umphumela wokubuyela emuva.
Khumbula ukuthi lolu hlobo lokudla lubhekwa njengolunye lwezinto ezibizwa ngokuthi ukudla okuyisimangaliso noma ukudla okusheshayo: lungakusiza ukuthi ulahlekelwe amakhilogremu ambalwa ezinsukwini ezimbalwa, kodwa aluxazululi izinkinga eziyisisekelo ezihlobene nesisindo, njengemikhuba yokudla noma indlela yokuphila yokuhlala phansi.
Imenyu yansuku zonke ye-kiwi nokudla kweyogathi e-skimmed
Kufanele uphinde imenyu echazwe ngezansi nsuku zonke uma ulandela uhlelo. Uhlelo lokudla luhlelwe ngokudla okuncane okuningana ukuze kulawulwe kangcono indlala futhi kusetshenziswe izakhiwo ze-kiwi kanye ne-yogurt enamafutha aphansi usuku lonke.
Ukudla kwasekuseni: Itiye elilodwa lezitshalo, i-yogurt elilodwa elinamafutha aphansi, kanye ne-kiwi elilodwa. Le nhlanganisela inikeza uketshezi, amaprotheni, i-fiber, kanye ne-vitamin C ukuqala usuku ngamandla okukhanya ngaphandle kokucindezela uhlelo lokugaya ukudla ngokweqile.
Phakathi kwasekuseni: itiye elilodwa lezitshalo. Lokhu kubeka phambili ukuphuza uketshezi ukuze kusize ekususeni ubuthi emzimbeni futhi kugcinwe umuzwa wokugcwala phakathi kokudla kwasekuseni nesidlo sasemini. Ungakhetha itiye lezitshalo zokugaya ukudla, ukuphumula, noma ukuhlanza ubuthi emzimbeni, elihlala lingenashukela.
Isidlo sasemini: umhluzi olula, amagremu angu-200 enyama engenamafutha, inkukhu, noma inhlanzi , kanye nesaladi eyodwa oyikhethile . Ungaphuza umhluzi omningi ngendlela othanda ngayo. Lesi yisikhathi sosuku sokufaka ingxenye enkulu yamaprotheni angenamafutha kanye nemifino ehlukahlukene , okusiza ukugcina imisipha futhi kunikeze amavithamini engeziwe, amaminerali kanye ne-fiber.
Phakathi kwantambama: itiye elilodwa lezitshalo. Njengasemini yasekuseni, umgomo uwukuhlala unamanzi anele nokulawula indlala, ugweme ukudla ukudla okunama-calorie amaningi.
Ukudla okulula: Itiye elilodwa lezitshalo, i-yogurt elilodwa elinamafutha aphansi, kanye ne-kiwi elilodwa. Lokhu kudla kusebenza njengesidlo sasekuseni sesibili esilula , esihlanganisa ama-probiotic, amaprotheni, i-fiber, kanye nama-antioxidants, okukhuthaza ukunyakaza kwamathumbu njalo kanye nokwaneliseka okukhulu kuze kube isidlo sakusihlwa.
Isidlo sakusihlwa: I-yogurt engenamafutha kanye ne-kiwi. Ungadla i-yogurt engenamafutha kanye ne-kiwi eningi ngendlela othanda ngayo , ngokufanele. Njengoba lokhu kudla kuncane ngamakhalori futhi kugcwele kakhulu, kukuvumela ukuthi uqede usuku ngokudla okulula, okufanelekela ukuvumela uhlelo lwakho lokugaya ukudla ukuthi luphumule ubusuku bonke.
Ngaphambi kokulala: Isiphuzo esisodwa samakhambi. Lesi siphuzo sokugcina esifudumele sisiza ukuphumula umzimba futhi siqede usuku uzizwe ulula. Ungakhetha i-chamomile, itiye lamakhambi elithambile, noma ezinye izithasiselo eziphumuzayo, ezingenayo i-caffeine.
Izinto okufanele zicatshangelwe nokuthi ungaqhubeka kanjani ngemuva kwalokho
Lolu hlobo lokudla, olusekelwe cishe ngokuphelele ku- kiwi, i-yogurt enamafutha aphansi, umhluzi, kanye ne-protein engenamafutha , lungaba yinto eyisicefe futhi ngokuvamile alufinyeleli ngisho nama-calories ayi-1,000 ngosuku . Ngakho-ke, akufanele lulandelwe izinsuku ezingaphezu kwezimbalwa. Ukudlula lesi sikhathi kwandisa ingozi yokuntuleka kokudla okunempilo , ukukhathala, ukulahlekelwa yimisipha, kanye nobunzima bokunamathela ohlelweni.
Ngesikhathi sohlelo, kuvamile ukubona ukwehla kwesisindo ngokushesha , okubangelwa ngokwengxenye ukwehla koketshezi kanye ne-glycogen . Ukuze ugweme ukubuyisa isisindo esilahlekile ngokushesha, kutuswa ukuthi uvuselele kancane kancane ukudla ngemva kokuqeda ukudla , ugcine isisekelo sezithelo, imifino, amaprotheni angenamafutha amaningi, okusanhlamvu okuphelele, namafutha anempilo, ngenkathi unciphisa ushukela owengeziwe kanye nokudla okucutshungulwe kakhulu.
I-yogurt ne -kiwi ezingenamafutha kusengaba yingxenye yokudla kwakho okuvamile njengesidlo sasekuseni, ukudla okulula, noma ukudla kwakusihlwa okulula, kodwa akuseyona into ebaluleke kakhulu. Kunalokho, kufanele kuhlanganiswe ekudleni okuhlukahlukene . Ukuzifaka ngale ndlela kuzokuvumela ukuthi uzuze kokuqukethwe kwazo kwe-probiotic, i-calcium, i-fiber, kanye ne-vitamin C ngaphandle kokusebenzisa imikhawulo eqinile.
Njenganoma yikuphi ukudla okusheshayo, lolu hlelo lungaba usizo ekuqedeni ukuzitika ngokweqile ngezikhathi ezithile noma ekunikezeni amandla okwehlisa isisindo sakho, uma nje usebenza ekuthuthukiseni imikhuba eqhubekayo yesikhathi eside : ukudla okulinganiselayo, ukuzivocavoca njalo, ukuphumula okwanele, kanye nokulawula ukucindezeleka. Uma unokungabaza ngokuthi kulungile yini kuwe, kungcono ukubonisana nodokotela noma isazi sokudla okunempilo ngaphambi kokuqala.
Ukusebenzisa i-kiwi kanye ne-yogurt enamafutha amancane njengesisekelo sohlelo lokunciphisa isisindo olufushane kungaba ithuluzi elithakazelisayo uma kusetshenziswa ngokuhlakanipha, ingqondo ephilile , kanye nokuqapha okufanele, kukhunjulwe njalo ukuthi akukho ukudla okukodwa okuyisimangaliso nokuthi ushintsho lweqiniso lwesisindo olunempilo lutholakala ngokuhambisana nokulinganisela empilweni yansuku zonke.