Ukutya okunempilo endaweni yesonka

Umxholo

• 1. Iziqhamo
• 2. Ukuqhotsa isonka se-oat
• 3. UTapioca
• 4. ICrepioca
• 5. Umzala
• 6. iyogathi yendalo ene-oats
• 7. U-Omelet

Indlela elungileyo yokutshintsha isonka sase-France, esenziwe ngomgubo omhlophe, kukutya i-tapioca, i-crepioca, i-couscous okanye i-oat isonka, ezizinto ezintle onokukhetha kuzo, kodwa kuyenzeka ukubuyisela isonka esiqhelekileyo kunye nokutya okune-protein, njenge-omelet itshizi, okanye iqanda elibilisiweyo, umzekelo.

Isonka esimhlophe asilotshaba lokutya, kodwa ayikhuthazwa into yokuba utye isonka yonke imihla, kuba kubalulekile ukwahluka ukutya. Ukongeza, isonka esimhlophe asiyonxalenye yokutya okunciphisa umzimba, kuba sisityebi kwii-carbohydrate ezilula, ezingakhuthazi ukwanela kakhulu, kwaye ezinceda ekuzuzeni ubunzima.

Nazi iindlela ezi-7 ezisempilweni zokutshintsha isonka:

1. Iziqhamo

Njengesonka, iziqhamo zingumthombo we-carbohydrate, kodwa zihlala zingaphantsi kwekhalori kwaye zinezondlo ezininzi ezikhuthaza imetabolism kunye nempilo ngokubanzi, ezinje ngeevithamini, iiminerali kunye nefayibha.

Eyona nto ifanelekileyo kukutya kuphela isiqhamo esinye ngokutya, ngokukhethekileyo kunye nokutya okuneeprotein ezinje ngamaqanda, itshizi, inyama kunye neyogathi. Umdibaniso olungileyo kukwenza ii-plantain eziqhotsiweyo ngeqanda kunye netshizi, ukongeza iitumato kunye ne-oregano ukongeza incasa kunye nokusebenzisa ioyile yomnquma, ibhotolo okanye ioyile yekhokhonathi kwipani yokutshiza.

2. Ukuqhotsa isonka se-oat

Isonka seOat sichume kakhulu kwiprotein kunesonka esiqhelekileyo kwaye sinika ukwanela ngakumbi kuba ikwanayo nefayibha.

Izithako:

• Iqanda eli-1
• I-2 col ye-oats ecoliweyo
• I-1/2 col yekhofi yetiyi
• 1 ityuwa encinci
• ioyile okanye ibhotolo yokuqaba i-pan yokupanda

Imo yokulungiselela:

Kwisitya esinzulu, betha iqanda ngemfoloko kude kube lula. Yongeza ezinye izithako uze uphinde ubethe kakuhle. Phalaza umxube kwi-pan yokugcoba kwaye uvumele ukuba ube mnyama kumacala omabini. Inokufakwa itshizi, inkukhu, inyama, intlanzi kunye nemifuno, iyenze ibe lukhetho olukhulu kwisidlo sakusasa nakusihlwa.

Bona kwividiyo engezantsi enye indlela yokwenza isonka se-oat:

3. UTapioca

Kanye njengesonka, i-tapioca ityebile kwi-carbohydrate kwaye umntu kufuneka asebenzise ukumodareyitha xa eyisebenzisa, njengoko ukugqitha kwayo kunokuphelela ekutyebiseni. Ukwehla kobunzima obucetyiswayo kukutya i-1 tapioca ngosuku, ekufuneka yenziwe ngeepunipoli ezi-3 zentshungama.

Kuba kukutya okunezinto ezininzi, kunokuqukwa nangaliphi na ixesha losuku, kwaye olona khetho lufanelekileyo kukukugcwalisa ngokutya okune-protein, njengamaqanda, itshizi, inyama kunye nenkukhu. Jonga ukuba kukuphi ukutya okuneproteni eninzi.

4. ICrepioca

I-Crepioca ngumxube wesonka kunye ne-omelet ebisetyenziswa ngokubanzi ukunceda ukunciphisa umzimba, ukongeza ekubeni ilula kakhulu kwaye iyakhawuleza ukwenza:

Izithako:

• Iqanda eli-1
• Iipuniwe ezi-2 ze-tapioca gum (okanye icephe elinye le-gum + 1 icephe le-oats).
• I-1/2 col yesobho se-curd
• Ukugxotha ukunambitha
• I-1 pinch yetyuwa kunye neziqholo ukunambitha

Imo yokulungiselela:

Kwisitya esinzulu, betha iqanda ngemfoloko kude kube lula. Yongeza i-gum, i-curd kunye neziqholo kwaye udibanise kakuhle, ukhokelela kumdaka kumacala omabini epanini yokugcoba.

Izinto ezinokufakwa zinokongezwa ngokuthe ngqo kwintlama ngaphambi kokuba ziyiswe epanini, zenze i-crepe iphume njenge-omelet, okanye inokongezwa kuphela ekugqibeleni, njengokufaka isonka.

5. Umzala

Umzala okanye umgubo wengqolowa sisitya esiqhelekileyo esivela eMantla mpuma eBrazil, kuba kulula kakhulu ukusenza kwaye siyasetyenziswa.Ngokwendalo simahla sine-gluten simahla, sinika ukutyeba okukhulu kwaye sidibanisa kakuhle nazo zonke iintlobo zokuzaliswa, ezinje ngenyama, amaqanda, inkukhu, inyama eyomileyo kunye neeshizi ezibhakiweyo.

Malunga neepunipoyi ezi-6 zomzala zilingana nezilayi zesonka ezi-2.

6. iyogathi yendalo ene-oats

Ukutshintsha isonka se-yogurt engenanto kunye ne-oats kunceda ukuzisa ifibre ngakumbi kwisidlo, kwandise imvakalelo yokuhlutha kwaye kubonelele ngeprotein kunye ne-calcium emzimbeni.

Ukongeza, iyogathi yendalo ityebile kwiibhaktheriya eziluncedo emathunjini, ibalulekile ukuzalisa iintyatyambo zamathumbu, ngelixa ii-oats zityebile kwi-inulin, uhlobo lwefayibha esebenza njengokutya kwebacteria yamathumbu eluncedo kwimpilo yomzimba. Jonga zonke izibonelelo zempilo zeoats.

7. U-Omelet

Sebenzisa ii-omelets njengokukhetha isidlo sakusasa okanye isidlo sangokuhlwa yeyona ndlela ilungileyo yokunciphisa ukusetyenziswa kwe-carbohydrate kunye nokunceda ukunciphisa umzimba. Ukongeza, amaqanda agcwele inyama, inkukhu okanye imifuno evela kwi-omelet yenza indibaniselwano etyebile kwiiproteni ezandisa imvakalelo yokuhlutha emva kwesidlo.

Ukuba kukho imfuneko, umntu unokukhetha ukongeza i-oats okanye umgubo we-flaxseed kwincinci kwintlama ekwi-omelet, ke iya kuba sisityebi kwimicu, ephucula ukuhamba kwamathumbu kunye nokuthintela indlala. Khangela ukuba mangaphi amaqanda onokuwatya yonke imihla ngaphandle kokonakalisa impilo yakho.

Bukela kwakhona le vidiyo ilandelayo kwaye ubone indlela yokulungisa iindlela zokupheka ezi-3 ukunqanda ukutya isonka: