Ukutya okuluhlaza: yenziwe njani, imenyu kunye neeresiphi

Umxholo

• Kwenziwa njani ukutya okuluhlaza
• Ukutya okrwada ukunciphisa umzimba?
• Imenyu yeentsuku ezi-3 zokutya okuluhlaza
• Iindlela ezi-5 zokupheka zokutya ukutya okuluhlaza
• 1. Isuphu yethanga ngeelike kunye netswele
• 2. Ikhephu lebhanana egudileyo
• 3. I-noodle yeZucchini enesosi emhlophe
• 4. Imango mousse
• Ukungqinelana

Ukutya okuluhlaza kusekwe kukutya kuphela ukutya kwezityalo kunye neentlanzi ezithile, ekufuneka zityiwe ziluhlaza. Kuba ityebile kwifayibha, inokunyusa ukwanela, ithintele umntu ukuba azive ngokulula elambile, ukongeza ekubeni sezantsi kwii-carbohydrate ezilula, iikhalori kunye namafutha, lukhetho olufanelekileyo kwabo bafuna ukunciphisa umzimba.

Nangona kunjalo, kuhlala kucetyiswa ukuba ujonge isondlo ngaphambi kokuqala ukutya okanye indlela entsha yokutya, njengoko ingcali iya kuvavanya ukuba zeziphi na iimfuno kunye neenjongo zomntu ukubonisa eyona ndlela yokutya ilungileyo, nokuba yeyokunciphisa umzimba okanye yemikhwa esempilweni. .

Kwenziwa njani ukutya okuluhlaza

Ukutya okuluhlaza kwenziwa ngokusetyenziswa kokutya kwendalo kunye nokutya okuluhlaza, okufana neziqhamo, imifuno, izilimo eziyizigaxa, iimbewu, imifuno, amakhowa kunye neenkozo ezifana neelentile, iimbotyi, ioats, iflakisi, ingqolowa kunye nentlanzi, kule nto kuphela kuvunyelwe ukufudumeza ukutya ukuya kuthi ga kuma-40 maximumC.

Ukutya okuluhlaza kunokufumana izibonelelo zempilo, kuba ukongeza ekunciphiseni isalathiso samanqatha omzimba, ukuphucula ukwetyisa, ukonyusa uvakalelo lwamandla emntwini, kunye nokunciphisa amanqanaba oxinzelelo kunye noxinzelelo. Nangona kunjalo, ukulandela ukutya ixesha elide kunokubangela ukhukuliseko lwamazinyo, ukusilela kwe-B12, i-iron, i-calcium kunye neeproteni, ukongeza ekubangeleni izitenxo kumjikelo wokuya exesheni kwaye kungakhokelela kwi-amenorrhea, kulapho ukuyeka ukuya exesheni.

Ukutya okrwada ukunciphisa umzimba?

Ukutya ukutya okuluhlaza kunokunceda ukunciphisa umzimba kwaye kuphucule amanqanaba e-cholesterol egazini, kuba ityebile kwifayibha kwaye iququzelela ukwetyiswa kokutya, okubangela imvakalelo yokuhlutha, ukongeza ekubeni sezantsi kwii-carbohydrate ezilula.namafutha.

Nangona kunjalo, kubalulekile ukuba unikele ingqalelo kwisiphumo sekhonsathi, kuba nje ukuba ubunzima buthe balahleka ngokukhawuleza, umzimba unokulumka kwaye ugcine amanqatha afumanekayo, ukongeza ekunciphiseni imetabolism yokuqinisekisa imveliso eqhelekileyo yehomoni.

Ke, nangona ukutya kungasetyenziselwa ukunciphisa umzimba, kubalulekile ukuba ufumane isikhokelo kwisazi sezondlo ukuze kwenziwe uvavanyo olupheleleyo kunye nesicwangciso esaneleyo sesondlo, ikakhulu ngenxa yokuba oku kutya kunokuba yinto ethintelayo, kwaye kugcine ukutya okunezakha-mzimba emva kokutya.ukutya kubalulekile ukugcina iinjongo ezifezekisiwe. Jonga imenyu yokunciphisa umzimba ngokukhawuleza nangomzimba.

Imenyu yeentsuku ezi-3 zokutya okuluhlaza

Kuyo yonke iveki kubalulekile ukuba ukutya okungaphezulu kufakwe kuluhlu kwaye abanye bashiye, ukuze kubekho ukutya okunesondlo kwimenyu.

Lo ulandelayo ngumzekelo wemenyu yokutya okuluhlaza:

Amanani kwimenyu engentla ayahluka ngokwenjongo, isenzo somzimba, ubudala, isini kunye neemfuno zesondlo. Kungenxa yoko le nto kucetyiswa ukuba udibane nengcali yesondlo ukuze ukutya kungamelana neemfuno zomntu.

Iindlela ezi-5 zokupheka zokutya ukutya okuluhlaza

Ezinye iiresiphi ezinokufakwa ekutyeni zezi:

1. Isuphu yethanga ngeelike kunye netswele

Izithako

• Iigrama ezingama-300 zethanga;
• ½ itswele;
• ½ ikhephu;
• Ilitha enye yamanzi.

Indlela yokwenza

Fudumeza amanzi kangangemizuzu emi-2 kubushushu obuphantsi, ekupheleni kweli xesha amanzi aya kuba malunga nama-70º C. Emva kokuxobuka, ukuhlamba kunye nokusika ukutya kube ziityhubhu, ubethe ithanga kwi-blender ngesiqingatha samanzi imizuzu emi-5. , Sebenzisa amanye amanzi ukwenza isuphu ukuba ibe lulwelo ngakumbi xa kukho imfuneko, uyigalele ngetyuwa ukunambitha, ubeke zonke ezinye izithako ngaphezulu.

2. Ikhephu lebhanana egudileyo

Izithako

• Iibhanana ezi-2 ezibandisiweyo;
• 1 icephe lobusi;
• 50 mls yamanzi.

Indlela yokwenza

Hlamba ibhanana kakuhle, musa ukususa i-peel kwaye ubethe yonke into kwi-blender, khonza usabanda.

3. I-noodle yeZucchini enesosi emhlophe

Izithako

• 1 zucchini;
• 2 ikonofile;
• 240 ml yobisi lwekhokhonathi;
• Amagqabi ama-4 e-basil.

Indlela yokwenza

I-grate i-zucchini, chuba kwaye uxovule iigrafu, uzixube kunye nobisi lwekhokhonathi, ixesha kunye netyuwa ukungcamla kwaye wongeze i-basil yokugqibela, sele ipleyiti.

4. Imango mousse

Izithako

• 2 iimango ezinkulu ezivuthiweyo;
• ubisi lwekhokhonathi olukhenkcezisiweyo;
• Iipunipoli ezi-2 zobusi;
• 1 icephe ye-chia;
• Amagqabi amabini e-mint.

Indlela yokwenza

Hlamba, uxobule kwaye ususe imbewu yemango, ubethe zonke izithako kwi-blender, ukhonze usabanda.

Ukungqinelana

Le ndlela yokutya ayikulungelanga abantu abane-diverticulitis, i-gastritis kunye nezilonda, okanye osandula kwenziwa utyando lwamathumbu, njengoko ukutya iziqhamo nemifuno eluhlaza njengeembotyi, ii-ertyisi, ingqolowa, iilentile kunye nezinye iinkozo eziluhlaza kungayenza mandundu imeko, ngenxa ukuba sisityebi kwifayibha kunye nokuhlala ixesha elide emzimbeni, kwaye kunzima ngakumbi ukwetyisa.

Ukutya okuluhlaza nako kuyaphikiswa kubantwana, njengoko kunokuba kuthintelwe kwaye kuthintele ukukhula kwabo kunye nophuhliso. Qonda indlela yokwenza ukufundiswa kwakhona kwabantwana ngokutya.