Ukudla kwamaqanda kuyindlela elula yokuthola indlela yokulahlekelwa ngamakhilogremu ambalwa usebenzisa lokhu kudla ngendlela ethile. Funda yonke imininingwane ngokufunda lesi sihloko.
Ukudla kwamaqanda
Namuhla sizochaza zonke izinzuzo ezilethwa ukudla kwamaqanda, ikakhulukazi uma kubilisiwe. Lokhu kudla kukuvumela ukuthi unciphise inani elihle lesisindo somzimba esikhathini esingekho ngaphezu kwezinsuku eziyi-14.
Ukukhetha njengokudla akusizi nje kuphela ukuthi abantu balahlekelwe isisindo kodwa futhi bazi kancane mayelana nezinzuzo zalokhu kudla okumangalisayo, okuholela ekwandeni kwezinga lempilo, njengento ekuthuthukiseni impilo yonke.
Sebenzisa konke esizokukhombisa khona ukuze uzuze okuningi kukho. Gcina isigqi esizinzile futhi ngokusho kwezinkomba, zama ukungaphumi ohlelweni ukuze imiphumela ibe njengoba kulindelekile. ukudla okuqeda ukuguga ukuba nempilo enhle.
Kungani kwenziwa?
Iqanda liwukudla kwemvelo okuqukethe inani elikhulu lamaprotheni futhi ama-calories awo mancane. Lokhu kusiza kakhulu ekunciphiseni ukukhathazeka kanye nesifiso sokudla, futhi nakakhulu uma kuhambisana nokusetshenziswa kwamanzi unomphela.
Iqanda liqukethe inani elikhulu lezakhi zamandla ezifana ne-Vitamin D, i-vitamin B12, i-phosphorus, i-iron, i-zinc phakathi kwezakhiwo ezibaluleke kakhulu. Futhi kulesi sixhumanisi esilandelayo ungafunda isihloko esihlobene nalesi sihloko ukudla kwe-hypoallergenic
Lokhu kudla kuhle kakhulu futhi kuhloselwe abantu abafuna ukunciphisa umzimba ngokushesha futhi ngaphandle kwesidingo sokuthi isikhumba sikhubazekile, ngoba enye ingxenye equkethe iqanda i-collagen. Lokhu kusiza ukuvuselela amaphesenti abalulekile wezicubu zonyawo.
Ngokufanayo, lapho wenza ukudla kwamaqanda, uthola indlela yokusebenzisa lokhu kudla ngezindlela ezihlukahlukene ngaphandle kokukwenqaba. Izinhlanganisela ezihlukahlukene zisiza ukuthuthukisa ukunambitheka kwayo futhi kubekezeleleke ngemva kwezinsuku ezimbalwa zokusetshenziswa.
izinhlobo zokudla kwamaqanda
Kulesi sihloko sizokukhombisa izinhlobo ezahlukene zokudla kwamaqanda, ikakhulukazi ukulungiselela iqanda ngendlela ephekwe. Kunezindlela eziningana zokudla iqanda lapho ungahlosile ukwenza noma yikuphi ukudla. Kulesi simo, ukuze kube nomphumela omuhle, kubalulekile ukucabangela ukuthi iqanda kufanele liphekwe.
Kunconywa ukuyisebenzisa ngale ndlela, ngoba izazi eziningi zokudla okunomsoco zichaza ukuthi ukubilisa iqanda ngegobolondo kuvame ukulahlekelwa izakhiwo ezimbalwa. Ngokuphambene nalokho, uma kwenziwa ngenye indlela njengoba siyazi, okuthosiwe, okugoqiwe noma ku-omelet, izakhi ziyalahleka ngesikhathi sokulungiselela.
Ukudla kwamaqanda kumele kuhlelwe ngokwezidingo zomuntu. Singabonga ukuthi wonke umuntu usigcina kanjani isigqi sempilo esihlukile, ngakho bekubalulekile ngathi ukusijwayelanisa nezimo nesikhathi somuntu ngamunye.
Nokho, lokhu kudla kuyavunyelwa; okungukuthi, uma ungafuni ukukwenza izinsuku ezingu-15, kungamane kuncishiswe kube yizinsuku ezingu-7, yiqiniso ukugcina isiyalo futhi ungahambi ngale kwezinkomba. Khumbula futhi ukuthi labo abaphikelelayo yilabo abazuza impumelelo.
indlela yokudla ngosuku
Sizochaza usuku nosuku ukuthi ungakwenza kanjani phakathi nezinsuku eziyi-7 zokuqala. Ngesonto elilandelayo isigqi sokudla siqala futhi. Leli fomu liyadingeka ukuze kucatshangelwe abantu abafuna kuphela ukulenza ngaleso sikhathi.
Kodwa-ke, sincoma ukuthi ukwenze izinsuku eziyi-14 noma amasonto amabili. Kubalulekile ukukwenza kuhlamvu nokugcina amaphethini abonisiwe. Hlanganisa lokhu kudla ngokuphuza izingilazi zamanzi eziyi-8 nsuku zonke. Sabalalise ukuze ukusetshenziswa kusuka phezulu kuya phansi.
Ungaphuza cishe izingilazi ezi-4 kuze kube emini, izingilazi ezi-3 phakathi kwemini nantambama, kanye nengilazi eyodwa ngaphezulu ngaphambi kokulala. Umqondo uwukugwema ukukhuthaza isifiso sokuchama ekuseni nasekuseni kakhulu.
Isonto lokuqala Usuku 1
Ibhulakufesi: Thatha amaqanda amabili uwageze kahle bese uwabilise, uwaphelezele nesinkwa esiphelele, khumbula ukudla kancane futhi uhlale uhambisana nawo nezingilazi ezimbili zamanzi.
- Isidlo sasemini: Inkukhu kunoma iyiphi isethulo (ngaphandle ethosiwe) kanye nesaladi yemifino namaqanda abilisiwe noma abilisiwe aqoshwe abe yizicucu. Khumbula ukuyiphelezela ngengilazi yamanzi
- I-Snack: Isoda noma isinkwa sikakolweni esinenkomishi yekhofi engenashukela namanzi.
- Isidlo sakusihlwa Izingcezu ezimbili zesinkwa se-wholemeal, i-apula nengilazi yamanzi.
Usuku 2
- Ukudla kwasekuseni: i-parboiled, i-apula, ikhofi engenashukela, i-cracker kakolweni noma i-soda nezingilazi ezimbili zamanzi.
- Isidlo sasemini: Izingcezu ezimbili zesinkwa se-wholemeal, utamatisi osikiwe neqanda elibilisiwe kanye nethisipuni likaviniga nengilazi yamanzi.
- I-Snack: i-soda cracker namanzi.
- Isidlo sakusihlwa: Inkukhu kunoma yisiphi isethulo (hhayi ethosiwe), ihambisana nemifino eshisiwe
Usuku 3
- Ukudla kwasekuseni: Amaqanda amabili abilisiwe, izingcezu ezimbili zesinkwa esiphelele newolintshi.
- Isidlo sasemini: Isaladi yenkukhu eyosiwe nemifino eneqanda elibilisiwe eliqotshiwe engeza ithisipuni likaviniga. Phelekezela isidlo sasemini ngengilazi yamanzi.
- Ukudla okulula: I-apula nengilazi yamanzi.
- Isidlo sakusihlwa: Amaqanda amabili abilisiwe kanye nesaladi yemifino.
Usuku 4
- Ukudla kwasekuseni: Amaqanda amabili abilisiwe, isinkwa sikakolweni, ikhofi nezingilazi ezimbili zamanzi.
- Isidlo sasemini: Ucezu lwesinkwa se-wholemeal, isaladi ye-tomato encane yenziwa izingcezu noshizi onamafutha amancane nawo aqotshwe abe yizicucu, ingilazi yamanzi.
- Uswidi: Ikhekhe likakolweni eliphelele noma i-soda, kanye nenkomishi yekhofi engenashukela nengilazi yamanzi.
- Isidlo sakusihlwa: Inkukhu eyosiwe nemifino egayiwe, ingilazi yamanzi.
Usuku 5
- Ukudla kwasekuseni: Amaqanda amabili nje abilisiwe, ikhofi elingenashukela namanzi
- Isidlo sasemini: Amaqanda amabili abilisiwe nemifino eshisiwe, ucezu lwesinkwa nezingilazi ezimbili zamanzi.
- Ukudla okulula: I-apula nengilazi yamanzi
- Isidlo sakusihlwa: Isaladi yenhlanzi eyosiwe kanye nemifino, ingilazi yamanzi.
Usuku 6
- Ukudla kwasekuseni: Amaqanda amabili nje abilisiwe, ikhofi nezingilazi ezimbili zamanzi
- Isidlo sasemini: Noma yiluphi uhlobo lwesithelo ngobuningi obuphakathi, ungafaki ushukela, sihambisane nezingilazi ezimbili zamanzi.
- I-Snack: Isoda noma i-cracker ebalulekile, ikhofi kanye nengilazi yamanzi.
- Isidlo sakusihlwa: Inkukhu ethosiwe nesaladi namaqanda aqoshiwe, engeza uviniga ukuze unambitha kanye nengilazi yamanzi.
Usuku 7
- Ukudla kwasekuseni: Amaqanda amabili abilisiwe nezingcezu ezimbili zesinkwa sofulawa, ikhofi elingenashukela nezingilazi ezimbili zamanzi.
- Isidlo sasemini: Inkukhu kunoma yisiphi isethulo (ngaphandle kokuthosiwe), utamatisi osikiwe nemifino egayiwe egayiwe, ingilazi yamanzi.
- I-Snack: I-cracker noma okubalulekile, ikhofi namanzi
- Isidlo sakusihlwa: Imifino egayiwe kuphela enamaqanda abilisiwe kanye nengilazi yamanzi.
Kuze kube lapha uzoqala ukubona imiphumela ethile, futhi uma umuntu efuna ukufika lapha, gcina isigqi sokudla esinempilo, ungadli amafutha, udle usawoti omncane noshukela omncane, ugweme ama-carbohydrate amaningi.
Uma, ngakolunye uhlangothi, unquma ukuqhubeka nokudla kweqanda, sizokukhombisa ukuqhubeka kwesonto lesibili, ukuphetha umjikelezo ozokuyisa emgomweni wokugcina wamaviki angu-2 noma izinsuku ezingu-14.
Isonto lesibili Usuku 8
- Ukudla kwasekuseni: Amaqanda amabili nje abilisiwe, ikhofi elingenashukela kanye nezaziso ezimbili ezinamanzi.
- Isidlo sasemini: Isaladi yenkukhu nemifino, ihambisane nengilazi yamanzi.
- I-Snack: i-cracker noma okusanhlamvu okuphelele kanye nengilazi yamanzi
- Isidlo sakusihlwa: Amaqanda amabili abilisiwe ahlanganiswe nesaladi yemifino nesithelo, ingilazi yamanzi.
Usuku 9
- Ukudla kwasekuseni: Amaqanda amabili abilisiwe, ikhofi elingenashukela nezingilazi ezimbili zamanzi
- Isidlo sasemini: Inhlanzi eyosiwe, isaladi eluhlaza, izingilazi ezimbili zamanzi.
- I-Snack: I-cracker noma inhlanganisela, ikhofi engenashukela namanzi
- Isidlo sakusihlwa: Amaqanda amabili abilisiwe, imifino egayiwe kanye nengilazi yamanzi.
Usuku 10
- Ukudla kwasekuseni: Amaqanda amabili abilisiwe, ucezu lwesithelo, ikhofi nezingilazi ezimbili zamanzi.
- Isidlo sasemini: Inkukhu kunoma iyiphi isethulo (ngaphandle ethosiwe) kanye nesaladi yemifino, khumbula izingilazi ezimbili zamanzi.
- Ukudla okulula: Isithelo namanzi
- Isidlo sakusihlwa: Amaqanda amabili abilisiwe anesaladi yemifino namanzi.
Usuku 11
- Ukudla kwasekuseni: Amaqanda amabili abilisiwe, izingcezu ezimbili zesinkwa sofulawa nezingilazi ezimbili zamanzi.
- Isidlo sasemini: Amaqanda amabili abilisiwe, imifino egayiwe kanye nocezu lukashizi onamafutha amancane, ingilazi yamanzi.
- I-Snack: i-cracker ebalulekile namanzi.
- Isidlo sakusihlwa: Inkukhu ephekiwe, isaladi yemifino namanzi.
Usuku 12
- Ukudla kwasekuseni: Amaqanda amabili abilisiwe, isithelo, inkomishi yekhofi engenashukela namanzi.
- Isidlo sasemini: Isaladi ye-tuna, engenziwa ngemifino eluhlaza, ingilazi yamanzi.
- Ukudla okulula: isithelo nengilazi yamanzi
- Isidlo sakusihlwa: Amaqanda amabili abilisiwe, isaladi eluhlaza kanye nengilazi yamanzi.
Usuku 13
- Ukudla kwasekuseni: Amaqanda amabili abilisiwe nezingcezu ezimbili zesinkwa nengilazi yamanzi.
- Isidlo sasemini: Inkukhu kunoma iyiphi isethulo (engathosiwe) kanye nesaladi eluhlaza, ingilazi yamanzi.
- I-Snack: i-cracker noma i-graham cracker namanzi
- Isidlo sakusihlwa: Isithelo kanye nengilazi yamanzi
Usuku 14
- Ukudla kwasekuseni: Amaqanda amabili nje abilisiwe, nezingcezu ezimbili zesinkwa, ikhofi elingenashukela nezingilazi ezimbili zamanzi.
- Isidlo sasemini: Inkukhu eyosiwe, imifino egayiwe kanye nengilazi yamanzi.
- Ukudla okulula: Isithelo namanzi
- Isidlo sakusihlwa: Imifino egayiwe nje eduze kwengilazi yamanzi.
Izithako zokudla zokudla
Ukudla kweqanda akuqinile, kungahlanganiswa nokunye ukudla ukuze bakwazi ukudala enye indlela futhi bangazami ukwenza isimiso sokudla sibangele uhlobo oluthile lokukhathala. Okubalulekile yiqanda, alinakuthathelwa indawo.
Faka esikhundleni inkukhu kabili ngesonto esikhundleni senyama ebomvu, inhlanzi, noma i-shellfish. Ungafaki inkukhu esikhundleni senkukhu ngokuphelele. Imifino enconywa kakhulu yi-ulethisi, isipinashi, iklabishi. Phakathi kwemifino sincoma ukusebenzisa i-asparagus, i-cauliflower, i-broccoli, u-anyanisi, izaqathe namakhowe.
Ungasebenzisi usawoti nganoma yisiphi isizathu. Njengoba izinsuku zihamba, umzimba uzojwayela ukugcina ukunambitheka kukasawoti omncane olwangeni. Amanzi njengento eyisisekelo ayibalulekile nje kuphela ekudleni, kodwa futhi asiza ukuqinisa ezinye izinhlelo, ikakhulukazi ukudla. Kusixhumanisi esilandelayo ungafunda isihloko esihlobene ne ukudla inkumbulo
Izithelo ezituswa kakhulu yilezi: Ama-apula, amaplamu, amawolintshi, ukwatapheya nobhanana. Uma kungenzeka, thenga izithelo ezomisiwe futhi uzisebenzise njengokudla okulula. Ungashintshi iziphuzo, gcina ukusetshenziswa kwamanzi kube yizibuko ezingu-8 ngosuku.
Khulisa inzuzo
Esinye sezimo ezingase zenzeke ngesikhathi sokudla kukhona ukuqunjelwa. Yingakho sincoma ukuphuza amanzi anele. Uketshezi olubalulekile aluyona nje into yokuthambisa umzimba kuphela kodwa futhi luyi-antioxidant enhle kakhulu, elwa nokuba khona kwama-radicals mahhala.
Uma uqaphela ukuthi amaqanda abilisiwe anzima ukuwadla, okuwukuphela kwendlela yokuwaxosha epanini le-Teflon. Ungasebenzisi amafutha nganoma yisiphi isizathu. Nakuba njengoba sishilo ngaphambili, amaqanda abilisiwe noma abilisiwe angcono kakhulu.
Gcina ijubane futhi ungacabangi ngokudla okungenamsoco noma ama-snacks; zama ukubusa ingqondo yakho ngokusekelwe emicabangweni ekuholela ekukhuthazeni imibono enempilo, cabanga kakhulu ngamanzi onawo, ekuhlanzekeni kwawo. ungaphakeli imicabango ngemibono yokudla okungenamsoco.
Yikuphi ukudla okufanele ukugweme?
Umzamo uwufanele lapho isonto lokuqala lidlula futhi uqala ukubona imiphumela, kodwa ungakudli ukudla okulandelayo nganoma yisiphi isizathu:
- Ukudla okungeyona impilo.
- Ukudla okulula namaswidi
- Amasangweji
- Iziphuzo ezi-fizzy
- izimila
- Izimbali
- Amafutha
- Izinkwa zokusanhlamvu ezingaphelele
- Imifino enesitashi, phakathi kwayo sinama-beet, ubhatata, ummbila, amazambane amhlophe, i-yucca, ama-yam, njll.
- Ilayisi
- i-spaghetti ne-pasta.
- Ushukela
- Ubisi kanye nokuphuma kwawo
- Ushizi, ubisi okhilimu kanye whey
- Imayonesi
- Amabhotela namajarini.
Udla kanjani imifino?
Okubizwa ngokuthi ama-vegans angakwazi ukufaka inkukhu esikhundleni sokudla okuthile okucebile amaprotheni, phakathi kwabo sine-almonds, isithelo se-chia, imifino eluhlaza njenge-broccoli, i-chayota, isipinashi, phakathi kwabanye.
Kukhona futhi izithasiselo zokudla kumaprotheni ezingatholakala kwezinye izitolo zokudla kwezempilo, ezithatha indawo yenyama enhle kakhulu. Kodwa wonke umuntu odla imifino uyazi ukuthi angafinyelela kanjani esikhundleni senyama, njengoba enesiko lokudla elisekelwe eminyakeni yokuhlangenwe nakho.
Ukuphawula kokugcina
Lokhu kudla kufanele kwenziwe ngesikhathi esifushane, kungadluli amasonto amabili noma izinsuku eziyishumi nanhlanu. Qedela inqubo ngokuhamba noma ukuzivocavoca. Lokhu kukhuthaza ukusetshenziswa kwamanzi okuzuzisa kakhulu. Ngaphambi kokuqala ukudla yenza izivivinyo zokuphefumula, gxila emibonweni yakho esifisweni sokulahlekelwa ngamakhilogremu ambalwa.