Ukutya kweqanda yindlela elula yokufumana indlela yokulahlekelwa iikhilogram ezimbalwa usebenzisa oku kutya ngendlela ethile. Funda zonke iinkcukacha ngokufunda eli nqaku.
Ukutya kweqanda
Namhlanje siza kuchaza zonke izibonelelo eziziswa kukutya kweqanda, ngakumbi xa kubilisiwe. Oku kutya kukuvumela ukuba unciphise ubungakanani obuhle bobunzima bomzimba kwixesha elingekho ngaphezu kweentsuku ezili-14.
Ukukhetha njengokutya akuncedi nje kuphela abantu ukuba banciphise umzimba, kodwa nokuba bazi kancinci malunga neengenelo zokutya okumangalisayo, okukhokelela ekwandeni komgangatho wobomi, njengento ekuphuhlisweni kobomi bonke.
Sebenzisa yonke into esiza kuyibonisa ukuze ufumane okuninzi kuyo. Gcina isigqi esizinzile kwaye ngokuhambelana nezibonakaliso, zama ukungaphumi kwishedyuli ukwenzela ukuba iziphumo zilindeleke. ukutya okuchasene nokuguga ukuba nempilo entle.
Kutheni sisenza?
Iqanda kukutya kwendalo okuqulethe isixa esikhulu seprotheyini kwaye iikhalori zayo zincinci. Oku kunceda kakhulu ekunciphiseni ukuxhalaba kunye nomdla wokutya, kwaye ngakumbi xa kuhambelana nokusetyenziswa kwamanzi ngokusisigxina.
Iqanda liqulethe inani elikhulu lamacandelo amandla afana ne-Vitamin D, i-vitamin B12, i-phosphorus, isinyithi, i-zinc phakathi kwezinto ezibalulekileyo. Kwakhona kwikhonkco elilandelayo unokufunda inqaku elihambelana nesi sihloko ukutya kwe-hypoallergenic
Oku kutya kukuhle kakhulu kwaye kujoliswe kubantu abafuna ukunciphisa umzimba ngokukhawuleza kwaye ngaphandle kwesidingo sokuba ulusu lube nokukhubazeka, kuba elinye icandelo eliqulethe iqanda yi-collagen. Oku kunceda ukuhlaziya ipesenti ebalulekileyo yezicubu zeenyawo.
Ngokufanayo, xa usenza ukutya kweqanda, ufumana indlela yokutya oku ngeendlela ezahlukeneyo ngaphandle kokukugatya. Iindibaniso ezahlukeneyo zinceda ukuphucula incasa yayo kwaye inyamezeleke emva kweentsuku ezimbalwa zokusetyenziswa.
iintlobo zokutya kweqanda
Kule nqaku siza kukubonisa iintlobo ezahlukeneyo zokutya kweqanda, ngakumbi ukulungiselela iqanda kwifom ephekiweyo. Kukho iindlela ezininzi zokusebenzisa iqanda xa ungazimiselanga ukwenza nakuphi na ukutya. Kule meko, ukwenzela ukuba ube nefuthe elihle, kubalulekile ukuqwalasela ukuba iqanda kufuneka liphekwe.
Kucetyiswa ukuba uyisebenzise ngale ndlela, kuba uninzi lwezondlo luchaza ukuba ukubilisa iqanda ngeqokobhe kudla ngokuphulukana neempawu ezimbalwa. Ngokuchasene noko, ukuba kwenziwa ngenye indlela njengoko siyazi, ethosiweyo, exutywe okanye kwi-omelet, izondlo zilahlekile ngexesha lokulungiselela.
Ukutya kweqanda kufuneka kucwangciswe ngokweemfuno zomntu. Sinokuyixabisa indlela wonke umntu agcina ngayo isingqisho sobomi esahlukileyo, ngoko ke bekubalulekile ukuba sisilungelelanise neemeko kunye nexesha lomntu ngamnye.
Nangona kunjalo, oku kutya kuvumelekile; oko kukuthi, ukuba awufuni ukuyenza ngeentsuku ze-15, inokuncitshiswa ngokulula ukuya kwiintsuku ezisi-7, ngokuqinisekileyo ukugcina uqeqesho kwaye ungahambi ngaphaya kwezibonakaliso. Khumbula kwakhona ukuba abo bazingisayo ngabo bafumana impumelelo.
Indlela yokutya ngosuku
Siza kuchaza imihla ngemihla ukuba ungayenza njani ngeentsuku ezisi-7 zokuqala. Kwiveki elandelayo isigqi sokutya siqala kwakhona. Le fomu iyimfuneko ukuba ithathele ingqalelo abantu abafuna ukuyenza kuphela ngelo xesha.
Nangona kunjalo, sincoma ukwenza iintsuku ze-14 okanye iiveki ezimbini. Kubalulekile ukwenza oko kwileta kunye nokugcina iipateni ezibonisiweyo. Dibanisa oku kutya ngokusela iiglasi ezisi-8 zamanzi yonke imihla. Zisasaze ukuze ukusetyenziswa kusuke kwephezulu ukuya kwesezantsi.
Ungasela malunga neeglasi ezi-4 kude kube semini, iiglasi ezi-3 phakathi kwemini kunye nasemva kwemini, kunye neglasi enye ngaphambi kokuba ulale. Umbono kukuphepha ukukhuthaza umnqweno wokuchama ngexesha lasekuseni nasekuseni.
Iveki yokuqala Usuku 1
Isidlo sakusasa: Thatha amaqanda amabini uwahlambe kakuhle emva koko uwabilise, uwakhaphe nesonka esipheleleyo, ukhumbule ukutya kancinci kwaye usoloko ukhapha iiglasi ezimbini zamanzi.
- Isidlo sasemini: Inkukhu kuyo nayiphi na intetho (ngaphandle eqhotsiweyo) kunye nesaladi yemifuno kunye namaqanda abilisiweyo okanye abilisiweyo anqunqwe abe ngamaqhekeza. Khumbula ukuyikhapha ngeglasi yamanzi
- I-Snack: Isoda okanye ingqolowa epheleleyo kunye nekomityi yekofu ngaphandle kweswekile namanzi.
- Ukutya kwakusihlwa Izilayi ezibini zesonka esipheleleyo, i-apula kunye neglasi yamanzi.
Usuku loku-2
- Ukutya kwasekuseni: i-parboiled, i-apula, ikofu ngaphandle kweswekile, i-wheat cracker okanye i-soda kunye neeglasi ezimbini zamanzi.
- Isidlo sasemini: Izilayi ezibini zesonka esipheleleyo, itumato esikiweyo eneqanda elibilisiweyo kunye netispuni yeviniga kunye neglasi yamanzi.
- I-Snack: i-soda cracker kunye namanzi.
- Ukutya isidlo sakusihlwa: Inkukhu kuyo nayiphi na inkcazo (engaqhotswanga), ihamba kunye nemifuno ephekiweyo
Usuku loku-3
- Isidlo sakusasa: Amaqanda amabini abilisiwe, izilayi ezibini zesonka esipheleleyo kunye neorenji.
- Isidlo sasemini: Inkukhu eyosiweyo kunye nesaladi yemifuno kunye neqanda elibilisiwe elityunjiweyo yongeza i-teaspoon yeviniga. Khapha isidlo sasemini ngeglasi yamanzi.
- I-Snack: I-apile kunye neglasi yamanzi.
- Isidlo: Amaqanda amabini abilisiwe kunye nesaladi yemifuno.
Usuku loku-4
- Isidlo sakusasa: Amaqanda amabini abilisiwe, isonka somgubo, ikofu kunye neeglasi ezimbini zamanzi.
- Isidlo sasemini: Iqhekeza lesonka esipheleleyo, isaladi yetumata encinci yenziwe yaziziqwenga kunye netshizi ephantsi-grease nayo inqunqwe yaziingceba, iglasi yamanzi.
- I-Snack: I-cracker yengqolowa epheleleyo okanye i-soda, kunye nekomityi yekofu ngaphandle kweswekile kunye neglasi yamanzi.
- Ukutya isidlo sakusihlwa: Inkukhu eyosiweyo kunye nemifuno ephekiweyo, iglasi yamanzi.
Usuku loku-5
- Isidlo sakusasa: Amaqanda amabini nje abilisiweyo, ikofu engenaswekile namanzi
- Isidlo sasemini: Amaqanda amabini abilisiwe kunye nemifuno ephekiweyo, iqhekeza lesonka kunye neeglasi ezimbini zamanzi.
- I-Snack: I-apile kunye neglasi yamanzi
- Ukutya isidlo sakusihlwa: Intlanzi eyosiweyo kunye nesaladi yemifuno, iglasi yamanzi.
Usuku loku-6
- Isidlo sakusasa: Amaqanda amabini nje abilisiweyo, ikofu kunye neeglasi ezimbini zamanzi
- Isidlo sasemini: Naluphi na uhlobo lweziqhamo ngobungakanani obuphakathi, musa ukufaka iswekile, sikhaphe iiglasi ezimbini zamanzi.
- I-Snack: I-Soda okanye i-cracker edibeneyo, ikofu kunye neglasi yamanzi.
- Ukutya isidlo sakusihlwa: Inkukhu evuthayo kunye nesaladi kunye namaqanda aqoshiwe, yongeza iviniga ukunambitha kunye neglasi yamanzi.
Usuku loku-7
- Isidlo sakusasa: Amaqanda amabini abilisiwe kunye nezilayi ezibini zesonka esipheleleyo, ikofu engenaswekile kunye neeglasi ezimbini zamanzi.
- Isidlo sasemini: Inkukhu kuyo nayiphi na inkcazo (ngaphandle eqhotsiweyo), iitumato ezisikiweyo kunye nemifuno egayiweyo, iglasi yamanzi.
- I-Snack: I-cracker okanye i-intest, ikofu kunye namanzi
- Ukutya isidlo sakusihlwa: Imifuno ephekiweyo kuphela enamaqanda abilisiweyo kunye neglasi yamanzi.
Kuze kube apha uya kuqalisa ukubona ezinye iziphumo, kwakhona ukuba umntu ufuna ukufika apha, gcina isigqi sokutya esinempilo, ungadli amafutha, utye ityuwa encinci kunye noshukela omncinci, uphephe i-carbohydrates.
Ukuba, ngakolunye uhlangothi, uthatha isigqibo sokuqhubeka nokutya kweqanda, siya kukubonisa ukuqhubeka kweveki yesibini, ukugqiba umjikelezo oya kukuthatha umgomo wokugqibela weeveki ezi-2 okanye iintsuku ezili-14.
Kwiveki yesibini Usuku lwe-8
- Isidlo sakusasa: Amaqanda amabini nje abilisiwe, ikofu engenaswekile kunye nezaziso ezimbini ezinamanzi.
- Isidlo sasemini: Isaladi yenkukhu kunye nemifuno, yikhaphe neglasi yamanzi.
- I-Snack: i-cracker okanye ingqolowa epheleleyo kunye neglasi yamanzi
- Ukutya isidlo sakusihlwa: Amaqanda amabini abilisiwe adityaniswe nesaladi yemifuno kunye nesiqhamo, iglasi yamanzi.
Usuku loku-9
- Isidlo sakusasa: Amaqanda amabini abilisiwe, ikofu engenaswekile kunye neeglasi ezimbini zamanzi
- Isidlo sasemini: Intlanzi eyosiweyo, isaladi eluhlaza, iiglasi ezimbini zamanzi.
- I-Snack: I-cracker okanye i-intest, ikofu ngaphandle kweswekile kunye namanzi
- Ukutya isidlo sakusihlwa: Amaqanda amabini abilisiwe, imifuno ephekiweyo kunye neglasi yamanzi.
Usuku loku-10
- Isidlo sakusasa: Amaqanda amabini abilisiweyo, iqhekeza lesiqhamo, ikofu kunye neeglasi ezimbini zamanzi.
- Isidlo sasemini: Inkukhu kuyo nayiphi na intetho (ngaphandle eqhotsiweyo) kunye nesaladi yemifuno, khumbula iiglasi ezimbini zamanzi.
- I-Snack: Isiqhamo namanzi
- Ukutya isidlo sakusihlwa: Amaqanda amabini abilisiwe kunye nesaladi yemifuno kunye namanzi.
Usuku loku-11
- Isidlo sakusasa: Amaqanda amabini abilisiwe, izilayi ezibini zesonka somgubo kunye neeglasi ezimbini zamanzi.
- Isidlo sasemini: Amaqanda amabini abilisiwe, imifuno ephekiweyo kunye neqhekeza le-fat-fat cheese, iglasi yamanzi.
- I-Snack: i-cracker edibeneyo kunye namanzi.
- Isidlo sangokuhlwa: Inkukhu eshushu, isaladi yemifuno kunye namanzi.
Usuku loku-12
- Isidlo sakusasa: Amaqanda amabini abilisiwe, isiqhamo, ikomityi yekofu ngaphandle kweswekile namanzi.
- Isidlo sasemini: Isaladi ye-tuna, enokuthi yenziwe ngemifuno eluhlaza, iglasi yamanzi.
- I-Snack: isiqhamo kunye neglasi yamanzi
- Ukutya isidlo sakusihlwa: Amaqanda amabini abilisiwe, isaladi eluhlaza kunye neglasi yamanzi.
Usuku loku-13
- Isidlo sakusasa: Amaqanda amabini abilisiweyo kunye nezilayi ezibini zesonka kunye neglasi yamanzi.
- Isidlo sasemini: Inkukhu kuyo nayiphi na intetho (engaqhotyiswanga) kunye nesaladi eluhlaza, iglasi yamanzi.
- I-Snack: i-cracker okanye i-graham cracker kunye namanzi
- Isidlo: Iziqhamo nje kunye neglasi yamanzi
Usuku loku-14
- Isidlo sakusasa: Mabini nje amaqanda abilisiwe, kunye nezilayi ezibini zesonka, ikofu engenaswekile kunye neeglasi ezimbini zamanzi.
- Isidlo sasemini: Inkukhu eyosiweyo, imifuno ephekiweyo kunye neglasi yamanzi.
- I-Snack: Isiqhamo namanzi
- Isidlo sangokuhlwa: Imifuno nje ephekiweyo ecaleni kweglasi yamanzi.
Izongezo zokutya zokutya
Ukutya kweqanda akungqongqo, kunokudibaniswa nokunye ukutya ukuze bakwazi ukudala enye indlela kwaye bangazami ukwenza ukutya okuqhelekileyo kubangele uhlobo oluthile lokukhathala. Eyona nto iphambili liqanda, alinakuthathelwa indawo.
Faka endaweni yenkukhu kabini ngeveki ngenyama ebomvu, intlanzi, okanye i-shellfish. Musa ukutshintsha inkukhu ngokupheleleyo. Imifuno ekhuthazwa kakhulu yi-lettuce, isipinashi, iklabishi. Phakathi kwemifuno sincoma ukusebenzisa i-asparagus, i-cauliflower, i-broccoli, i-anyanisi, izaqathe kunye nama-mushroom.
Musa ukusebenzisa ityuwa nangasiphi na isizathu. Njengoko iintsuku zihamba, umzimba uya kuqhelana nokugcina incasa enetyuwa ephantsi kwinkalakahla. Amanzi njengento esisiseko ayiyimfuneko kuphela kwizidlo, kodwa inceda ukuqinisa ezinye iinkqubo, ngakumbi ukutya. Kwikhonkco elilandelayo unokufunda isihloko esinxulumene ne ukutya kwinkumbulo
Ezona ziqhamo zicetyiswayo zezi: Ii-apile, iiplum, iiorenji, iiavokhado kunye nebhanana. Ukuba kunokwenzeka, thenga iziqhamo ezomisiweyo kwaye uzisebenzise njenge-snack. Musa ukutshintsha iziselo, gcina ukusetyenziswa kwamanzi kwiiglasi ezi-8 ngosuku.
Yandisa ingeniso
Enye yeemeko ezinokuthi zenzeke ngexesha lokutya kubukho bokuqunjelwa. Yiyo loo nto sincoma ukusela amanzi aneleyo. Ulwelo olubalulekileyo ayisosithambiso somzimba kuphela kodwa sikwayi-antioxidant egqwesileyo, ukulwa nobukho beeradicals zasimahla.
Ukuba uqaphela ukuba amaqanda abilisiwe anzima ukuwadla, ekuphela kwendlela yokuwakhupha kwi-pan yeTeflon. Musa ukusebenzisa ioli nangasiphi na isizathu. Nangona besitshilo ngaphambili, amaqanda abilisiwe okanye aphekiweyo yeyona ndlela ilungileyo.
Gcina isantya kwaye ungacingi ngokutya okungenamsoco okanye amashwamshwam; zama ukulawula ingqondo yakho ngokusekelwe kwiingcamango ezikukhokelela ekukhuthazeni iingcamango eziphilileyo, cinga kakhulu ngamanzi akwimpahla yakho, ekuhlambulukeni kwawo. musa ukondla iingcinga ngemibono yokutya okungenamsoco.
Kukuphi ukutya okufuneka sikuphephe?
Umzamo ufanelekile xa iveki yokuqala idlula kwaye uqala ukubona iziphumo, kodwa ungatyi ukutya okulandelayo nangasiphi na isizathu:
- Ukutya okuyijanki.
- I-snacks kunye neelekese
- Iisendwitshi
- Iziselo ezihlwahlwazayo
- iimalthi
- Imifula
- Amafutha
- Izonka eziziinkozo ezingaphelelanga
- Imifuno yesitashi, phakathi kwabo sinama-beet, iitapile, ingqolowa, iitapile ezimhlophe, i-yucca, i-yam, njl.
- Ilayisi
- i-spaghetti kunye ne-pasta.
- Iswekile
- Ubisi kunye neziphumo zalo
- Itshizi, iikhrimu zobisi kunye ne-whey
- Imayonnaise
- Iibhotolo kunye neemajarini.
Wenza njani umntu otya imifuno?
Okubizwa ngokuba yi-vegans kunokuthatha indawo yenkukhu yokutya okutyebileyo kwiprotheni, phakathi kwabo sinee-almonds, i-chia fruit, imifuno eluhlaza njenge-broccoli, i-chayota, isipinashi, phakathi kwabanye.
Kukwakho nezongezo zokutya kwiiproteni ezinokufumaneka kwezinye iivenkile zokutya okunempilo, ezithatha indawo yenyama ebalaseleyo. Kodwa wonke umntu otya imifuno uyayazi indlela abanokufezekisa ngayo ukutshintshwa kwenyama, kuba banenkcubeko yokutya esekelwe kwiminyaka yamava.
Izimvo zokugqibela
Oku kutya kufuneka kwenziwe ngexesha elifutshane, kungadluli kwiiveki ezimbini okanye iintsuku ezilishumi elinesihlanu. Gcwalisa inkqubo ngokuhamba okanye umthambo. Oku kukhuthaza ukusetyenziswa kwamanzi okuluncedo kakhulu. Phambi kokuba uqalise ukutya ukwenza umthambo wokuphefumla, gxininisa izimvo zakho kumnqweno wokuphulukana neekhilogram ezimbalwa.