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kuqala Izimiso zokwakha ukudla kwesikhumba sezinduna

  • Kubantu abanesikhumba esibucayi esithambekele ekuqhekekeni, kufanele ubeke kuqala ukudla kwesizini, ngoba kuzokhula ngokwemvelo, ngokuphambene nalokho, kulula ukufafaza amakhemikhali amaningi ukuze akhule. , ayingozi kakhulu esikhumbeni.
  • Shintsha indlela ophila ngayo nsuku zonke ngokupheka njalo ekhaya ukuze unciphise ukudla okugayiwe ngoba kunamafutha nezinongo eziningi.

  • Nakuba isikhumba sezinduna sidinga ukunciphisa ukudla okumnandi kakhulu noma okubabayo kakhulu, … kodwa ukuze ugweme ukuntuleka kwemisoco eyanele, udinga nokulinganisela amaqoqo ezinto ngokugcwele ekuphakeni ngakunye.
  • Okubalulekile kufanele kunikezwe izitsha ezingenawo amafutha kakhulu, njengezitsha ezishisiwe nezibilisiwe. Ngakho-ke, ukulungiswa okufanele kokudla nakho kubaluleke kakhulu ekuthuthukiseni isikhumba esinezinduna.

Izimiso zokwakha ukudla kwesikhumba sezinduna

  • Kufanele wakhe imenyu kusengaphambili isonto lonke ukuze ugweme ukuba matasa kakhulu ukuze uthenge ukudla okungalungile, okuyingozi esikhumbeni sakho.
  • Ngaphezu kwalokho, kubalulekile ekudleni kwansuku zonke kwesikhumba esinezinduna ukuthi kufanele unciphise ukusetshenziswa kwemikhiqizo yobisi ngoba kunamafutha amaningi, ushukela noma ukudla okunenkomba ephezulu ye-glycemic njengesinkwa. , amakhekhe,. . kulungile!
  • Ngaphezu kwe-collagen equkethwe kukhukhamba, isilimo esidliwayo esinamagatsha anamanzi, … ukusiza isikhumba silulame ngokushesha, ungasebenzisa nokudla okunothe ngamaProtein, Vitamin C, Vitamin A, Zinc/Iron, Omega 3 – 6 – 9,… nah !

Izimiso zokwakha ukudla kwesikhumba sezinduna

2 Imenyu yabantu abanezinduna

Imenyu yesi-2

Ukudla kwasekuseni: Amaqanda athosiwe nemifino, ijusi yewolintshi

Ukuqala isonto elisha eligcwele umdlandla kuzoba ukusa okugcwele amandla namaqanda athosiwe nemifino! Iphuzu elithakazelisayo lalesi sidlo esithosiwe ukuthi alinamafutha kakhulu kodwa liyamnandi, lifanele isikhumba se-acne!

Ngaphezu kwamaqanda enkukhu athambile, anamafutha, udinga nje ukulungisa u-anyanisi amaningi, izaqathe, … futhi ekugcineni ufafaze u-anyanisi oluhlaza ukuze udale izitsha ezikhangayo neziphunga elimnandi!

Ngaphandle kwalokho, ungakhohlwa ingilazi yejusi yewolintshi enoshukela nemuncu ukuze ungeze uvithamini C esikhumbeni esinempilo!

Isidlo sasemini: Isinkwa esimnyama, isobho letofu leqanda likatamatisi

Ukuya esidlweni sasemini kuzoba izingcezu ezimbalwa zesinkwa esimnyama ezenze izinhliziyo eziningi zakhala ngokunganqamuki. Ikakhulukazi, isinkwa esimnyama sinomsoco ngokwedlulele, sithambile kakhulu futhi asomile nhlobo!

Ukuze uthole umsoco ogcwele, ungajabulela isitsha sikatamatisi oshisayo nesobho le-tofu leqanda, amafutha acebile, ukunambitheka okucebile futhi okunothando kakhulu. Ngokuqinisekile ukwengeza ubumuncu obuncane obuvela kutamatisi kuzovuselela ukunambitheka kwawo wonke umuntu.

Isidlo sakusihlwa: I-salmon e-pan-fried ne-lemon butter sauce, ukholifulawa obilisiwe, isithelo sikadrako

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Ukuvala imenyu ekuqaleni kwesonto ukubonakala kwe-saumon e-pan-seared ene-sauce ekhangayo kakhulu yase-Asia-European lemon butter.

I-salmon ifakwe epanini ngakho-ke ayinamafutha kakhulu, kodwa igcina ukunambitheka okugcwele kwe-salmon, yengeza isoso elincane elimnandi nelimuncu, ungayithanda?

Ngaphezu kwalokho, ukuze unciphise ukunambitheka, ungalungisa ikholifulawa entsha ebilisiwe kanye ne-dessert ngezingcezu ezimbalwa zesithelo sikadrako esipholile nesimnandi!

Imenyu yesi-3

Ibhulakufesi: Ibhokisi elingu-1 leyogathi engenashukela nebhanana, imbewu ye-chia

Imenyu yesi-3 izoqala ukudla kwasekuseni ngendlela elula kodwa enomsoco ngokwedlulele! Ungabheki okunye kuneyogathi ebushelelezi, enephunga elimnandi, engenashukela!

Uma ukhathazekile ngokuthi inguqulo engenashukela izoba nzima ukuyijabulela, ungayihlanganisa nezingcezu ezimbalwa zikabhanana ezithambile, ezinamanzi! O, futhi ungafafaza nembewu ye-chia ukuze uqhamuke!

Ibhulakufesi: Ibhokisi elingu-1 leyogathi engenashukela nebhanana, imbewu ye-chia

Isidlo sasemini: Ukwatapheya, ukhukhamba, nesaladi ye-tuna

Namuhla imenyu izoba “enempilo” lapho isidlo sasemini sikhona isaladi ye-avocado yekhwalithi. Akukhona lokho kuphela, le “nguqulo” entsha ihlanganisa ikhukhamba ne-tuna!

Ngezithako ezilula, ezitholakala kalula, kodwa ezigcwele imisoco, kusiza isikhumba ukuthi sibe nesivikelo esiqinile. Okuluhlaza okuncane okusha okuvela kukhukhamba, okwengeza amafutha amancane we-avocado kanye ne-tuna emnandi, enesibindi ayikhangi kakhulu!

Dinner: I-pasta yemifino

Ekugcineni, isidlo sakusihlwa kuyinto entsha evela ku-pasta yemifino. Ngezithako ezikhangayo ezifana nekhukhamba, utamatisi we-cherry, … kanye noshizi omncane owengeziwe, ngemva kokubhekana nokuhlukahluka okucophelelayo, uzothandana ngokushesha!

I-pasta yemifino enemibala eminingi ehlanganiswe ne-pasta ethambile, emnandi ehlanganiswe nenqwaba yezinye izithako ezinomsoco kuzoba isiphetho esihle semenyu yanamuhla.

4 imenyu

Ukudla kwasekuseni: Ubisi lwesoya, i-apula

Ukudla kwasekuseni ngosuku lwesi-4 nakho kuyindlela elula kodwa ebucayi yokwengeza umsoco esikhumbeni sakho. Masikwamukele ukuba khona kwengilazi yobisi lwesoya!

Iphunga likabhontshisi wesoya liyakhuthaza kakhulu. Kuye ngokuthanda kwakho, ungakwazi ukwengeza ushukela neqhwa ukuze ujabulele, kodwa ungakuphuzi kumnandi kakhulu! O, futhi ungakhohlwa i-apula elipholile, elipholile!

Isidlo sasemini: I-tuna e-pan-fried, isaladi noviniga namafutha

Ngaphezu kwe-salmon, i-tuna e-pan-fried nayo iyisidlo okufanele uzame ngisho nakanye, ngoba ubumnandi abukho ngaphansi kwalokho!

Iphuzu elithakazelisayo le-tuna e-pan-fried ukuthi ifakwe emanzini ase-sesame, i-teriyaki sauce, … ukugcina ukunambitheka okugcwele kwesitsha.

Ngaphezu kwalokho, kufanele futhi ufake kumenyu yakho izinhlobo ze-vitamin C ezivela emifino enesaladi yokugqoka ngeviniga. Okuluhlaza okuncane okunomuncu omncane, okumnandi futhi okunganamafutha kakhulu kuzokwenza wonke umuntu athande.

Isidlo sakusihlwa: isaladi yenkukhu yaseJapane, i-papaya evuthiwe

Isidlo sakusihlwa futhi siyisimanga esincane u-Dien May XANH afuna ukusinika wonke umuntu. Kuyajabulisa ukwazi ukuthi yiziphi izitsha ezizosilinda, akunjalo?

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Ngaphandle kokuthatha isikhathi esiningi kakhulu, ake size esaladini yesifuba senkukhu yaseJapane! Kusukela ekuboneni kokuqala, isitsha sesaladi esinemibala eminingi sesivele sijabulisa wonke umuntu, ngaphandle kokusha kwemifino, kukhona nama-flavour amasha!

Ekugcineni, ungaphuza izingcezu ezimbalwa zikapopo onuka kamnandi esihlokweni solimi lwakho!

5 imenyu

Ibhulakufesi: Ibhokisi eli-1 leyogathi engenashukela, ikhabe

Muva nje, size kumenyu yosuku lwesi-5, ukuze ugweme isithukuthezi, izame ngeyogathi engenashukela ebushelelezi enephunga elimnandi!

Ngaphezu kwalokho, ukuze ungeze amandla ukuze uqale usuku lokusebenza olugcwele amandla, ungalungisa amakhabe amnandi napholile!

Ibhulakufesi: Ibhokisi eli-1 leyogathi engenashukela, ikhabe

Isidlo sasemini: Isaladi yesipinashi, utamatisi, upelepele, ubisi lwesoya

Ukukhanga kwamamenyu akuzange kunciphe, kodwa kuyaqhubeka nokusabalalisa umlilo wokukhanga, akunjalo? Isibonelo esisobala kakhulu yisidlo sasemini sesi-5 ngokuba khona kwesaladi yesipinashi!

Ngokuya ngokuthanda kwakho, ungashintsha isaladi ngama-strawberries, ama-alimondi, … noma ama-walnuts.

Ngaphezu kwalokho, isidlo sasemini esinomsoco sihlanganisa notamatisi, upelepele omusha oluhlaza kanye nenkomishi yobisi lwesoya ene-flavour enamandla evela kubhontshisi!

Isidlo sakusihlwa: Isaladi yesifuba senkukhu nekhukhamba, irayisi elinsundu

Ukuza esidlweni sakusihlwa nakho kuba khona kwesaladi entsha futhi ekhangayo. Ungabheki ngaphezu kwesaladi yesifuba senkukhu ngekhukhamba!

I-fiber ngayinye yenkukhu iqinile, ithambile, futhi ihlanganiswe namakhukhamba acwebile, utamatisi, … futhi ukunambitheka okumnandi kunzima ukukuchaza ngamagama.

Ngaphezu kwalokho, namuhla ungathola futhi isimanga enkomishini yerayisi elithambile futhi elishisayo elinsundu!

6 imenyu

Ukudla kwasekuseni: Iqanda elibilisiwe nesitsha esi-1 sesithelo esisha ozikhethele sona

Cishe impelasonto, kufanele siziphathe ngokudla okumnandi, akunjalo? Ngakho ukudla kwasekuseni kwanamuhla kuzoba amaqanda abilisiwe kuqala!

Amaqanda athambile abilisiwe anezikhupha zengwe ezinamafutha, anongwe ngosawoti kanye nopelepele, akukho lutho olungcono. Ikakhulukazi, isitsha sesithelo esingu-1 kuye ngokuncamelayo sizokwenza ufune ukuphuza unomphela!

Ukudla kwasekuseni: Iqanda elibilisiwe nesitsha esi-1 sesithelo esisha ozikhethele sona

Isidlo sasemini: Isaladi le-salmon noviniga, isinkwa esimnyama

Impela uma kukhulunywa nge-salmon, wonke umuntu ukhala ngokungaphezi ngoba ubumnandi buyamangalisa. Yiqiniso, awukwazi ukuphuthelwa isaladi ye-salmon ngeviniga noviniga!

Ngaphandle kwesaladi entsha eluhlaza, kukhona nesaumoni eqinile, izingwe ezikhuluphele, ikakhulukazi ukunambitheka okumnandi nokumuncu okuzokwenza ukuthanda kwakho ukunambitha. Ngaphezu kwalokho, ukuze ube nomsoco, ungakwazi ukuphuza isinkwa esimnyama esinomsoco!

Isidlo: Ibhega yenkomo eyosiwe, isaladi noviniga

Isidlo sakusihlwa sanamuhla sizobukeka esisha nesithakazelisayo esivela kubhega yenkomo eyosiwe ekhangayo kakhulu. Lapho uluma kuwo, ngokushesha uzozwa isinkwa esithambile, esithambile, esixutshwe nenyama yenkomo ethambile, enothile, engasomile nhlobo.

Ukuze ulinganise inani lezakhi, ungakhohlwa ukuphuza isaladi elincane elixutshwe noviniga! Ngokuqinisekile isikhumba sakho sizothuthuka ngokushesha!

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7th imenyu

Ukudla kwasekuseni: I-Omelet notamatisi, ikhukhamba, i-avocado smoothie

Uma sifika ngoMgqibelo, ungakuntula kanjani ukudla okumnandi ukuze unxephezele amandla ngemva kwesonto elikhathazayo lokusebenza. Okokuqala, masamukele i-omelet ejwayelekile!

I-omelette ethosiwe ibukeka ikhangayo kakhulu, ngakho-ke lungiselela utamatisi omncane, ukhukhamba ukuze unciphise ukunambitheka, kanye nokulinganisela okuqukethwe kwezakhi lapho kulayishwa emzimbeni!

Ngaphezu kwalokho, i-smoothie e-creamy, ecebile, nephunga likakotapheya izokwenza isidlo sasekuseni sanamuhla sibe mnandi ngendlela emangalisayo.

Isidlo sasemini: ikhabe elithosiwe elinogalikhi, inkukhu eyosiwe enoju, ijusi yesilimo esidliwayo esinamagatsha anamanzi

Isidlo sasemini asithandeki kangako uma uphuza ikhabe likagalikhi elimnandi nelimnandi kuze kube ukwehla kokugcina.

Ngaphandle kwalokho, isikhungo sesidlo sasemini sanamuhla kuzoba ukubukeka kwenkukhu eyosiwe uju evuselela kakhulu. Yonke imicu yenkukhu iqinile futhi inokunambitheka okunoshukela nokunosawoti okusesilinganisweni, ungenqaba kanjani!

O, futhi ungakhohlwa ukushintsha ukunambitheka okusha ngengilazi yejusi yesilimo esidliwayo esinamagatsha anamanzi ebeka umbala oluhlaza okhangayo kanye nokusha okukhulu!

Isidlo sakusihlwa: I-spaghetti yenkukhu, ijusi yewolintshi

Nakuba siye samangala ndawonye, ​​​​kodwa ngokulandelayo lapha kuzoba nesinye isimanga esivela ku-spaghetti!

I-spaghetti, uma sihlanganiswe nenkukhu, sinokumnandi “okuthuthukisiwe” kakhulu. Noma ubani odlile, ufuna nje ukudla unomphela, adle kuze kube phakade!

Ngaphezu kwalokho, i-vitamin C iyisakhi esidingekayo kakhulu esikhumbeni, ngakho-ke phuza engilazini yejusi yewolintshi elimnandi nelimuncu!

Imenyu yangeSonto

Ukudla kwasekuseni: Isitsha esi-1 sama-oats, izithelo nobisi lwe-soy

Ekugcineni, iSonto elinethezekile lizoqala ukudla kwasekuseni ngesitsha sekhwalithi, ama-oats amnandi kakhulu!

Yilokho kuphela, ungahlanganisa nezithelo zakho ozithandayo futhi ungakhohlwa ingilazi yobisi lwesoya!

Ukudla kwasekuseni: Isitsha esi-1 sama-oats, izithelo nobisi lwe-soy

Isidlo sasemini: Inkukhu eyosiwe enamaqabunga kalamula, isaladi yemifino

Akunakuphikwa ukukhangwa kwezitsha zenkukhu ezimnandi kanye nesitsha i-Dien May XANH esesizokwembulela yona siyalingana ngoba ubumnandi benkukhu eyosiwe enamaqabunga kalamula abuchazeki.

Inkukhu igaywe ngezinongo ngakho iyathandeka kakhulu, futhi kukhona nephunga elincanyana lamahlamvu kalamula elenza wonke umuntu athandane.

Yiqiniso, isitsha sesaladi yemifino enemibala, egcwele ukunambitheka okugcwele sibalulekile ukuvikela isikhumba “sokumelana” okungcono.

Isidlo sakusihlwa: I-salmon eyosiwe, i-asparagusi eyosiwe ne-garlic, ijusi ye-apula

Uma usuvele uthanda izitsha ze-salmon ezimnandi, akufanele nakanjani uphuthelwe yisitsha se-salmon eyosiwe ngezansi! Uma yosiwe, i-salmon namanje ayilahlekelwa ukukhanga kwayo, kodwa imnandi kangangokuthi “indikindiki”.

Ukuze uthole ukunambitheka okugcwele, lungiselela i-asparagus eyosiwe enogalikhi, e-crispy, eluhlaza, nephunga elimnandi. Ekugcineni, ukuba nengilazi eyengeziwe yejusi ye-algae kuqinisekisiwe ukuthi akunasici!

Ngethemba, ngokusebenzisa izindlela zokupheka ezingu-7 ezingenhla zesikhumba sezinduna, kuzosiza isikhumba sakho sithuthuke futhi sibe sihle kakhulu phambi kwawo wonke umuntu. Sethemba ukuthi ulwazi olungenhla luzoba usizo kuwe.

Kuhlelwe ngu-Le Thi Thuy Linh • Kuthunyelwe 11/11/2021

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