Uyenza njani i-Potato yokutya
Umxholo
Ukutya ibhatata kukunceda ukunciphisa umzimba kuba le ngcambu ityebile kwisitatshi esinganyangekiyo, uhlobo lwekhabhohayidrethi olusebenza njengefayibha, engathotywa okanye ifunxwe emathunjini, ibangele ukuba zidliwe iikhalori ezingaphantsi.
Ukongeza, iitapile zityebile kwi-fiber, calcium, potassium kunye nevithamin A, izondlo ezibalulekileyo zokugcina impilo yamathumbu kunye nokomeleza amajoni omzimba. Le mifuno ikwanayo nesalathiso esisezantsi se-glycemic, esigcina i-glycemia izinzile, ethintela ukwenziwa kwamafutha, kunciphisa indlala kunye nokulawula iingxaki ezinje ngesifo seswekile.
Yintoni oza kuyitya ekutyeni
Ukutya okumnandi kweetapile kuyavunyelwa nokutya yonke imithombo ye-carbohydrate, enje ngerayisi, ipasta kunye nomgubo, kunye nemidumba efana neembotyi, iichickpeas, iimbotyi zesoya, umbona nee-ertyisi.
Njengemithombo yeprotein yezilwanyana ekutyeni, umntu kufuneka akhethe ukutya inyama emhlophe njengenkukhu kunye nentlanzi, kunye namaqanda, kuba kukutya okunamafutha asezantsi, ngokungafaniyo nenyama ebomvu kunye nenyama egqityiweyo enjengesausage, isoseji kunye nebhekoni.
Ukongeza, kubalulekile ukukhumbula ukuba iitapile kufuneka zibekhona kwizidlo eziphambili, zisebenzisa malunga ne-2 ukuya kwezi-3 izilayi kwisidlo ngasinye ukunceda ukunciphisa umzimba. Jonga kwakhona Uyenza njani isonka seetapile esilahlekileyo.
Fumana ukuba zingaphi iiponti ekufuneka uziphulukene ngokufaka idatha yakho apha:
Ibhatata emnandi yandisa izihlunu
Iitapile ezimnandi kukutya okumnandi okwandisayo koqeqesho kunye nokufumana ubunzima bemisipha, njengoko isalathiso sayo esisezantsi se-glycemic sikuvumela ukuba kucothise iikhalori emzimbeni, kwenza izihlunu zibe namandla kulo lonke uqeqesho.
Ukongeza ekubeni ikwazi ukutyiwa ngaphambi koqeqesho ukunika amandla, inokusetyenziselwa isidlo sasemva kokuzilolonga, ekufuneka ityebile kwiiproteni zokubuyisa izihlunu kunye nokukhuthaza i-hypertrophy. Ukulungiselela le nto, iitapile kufuneka zisetyenziswe kwimithombo engaxinenanga kakhulu yeprotein, njengenkukhu eyosiweyo kunye namaqanda amhlophe. Jonga zonke izibonelelo zebhatata emhlophe.
Imenyu yokutya
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zokutya iitapile ezifumanekayo ukufumana izihlunu kunye nokunciphisa umzimba.
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | Ubisi olunamanzi + i-toast e-3 iphela ngemargarine engatyiswanga | I-yogurt ene-skimmed + 30 g ye-wholegrain cereal ene-oats | Ubisi olunamasi kunye nekofu + 1 isonka esipheleleyo kunye nekhrimu ye-ricotta |
| I-snack yasekuseni | 1 iglasi yejusi eluhlaza eluhlaza + i-chestnuts ezi-3 | 1 indebe yeti eluhlaza + 1 iapile | Amacwecwe ama-2 epapaya + amacephe amabini e-oats |
| Isidlo sasemini isidlo sangokuhlwa | Izilayi ezi-4 zebhatata + ezi-2 ezigcwalisiweyo zeenkukhu kunye ne-tomato sauce + isaladi eluhlaza eluhlaza + 1 isilayi sevatala | Amacwecwe ama-2 ebhatata + 2 col. isuphu yerayisi emdaka + 1 isiqwenga sentlanzi ephekiweyo + isaladi yemifuno egalelwe ioyile yomnquma + amaqunube ama-4 | Isaladi ye-tuna, iqanda elibilisiweyo, i-chard, i-tomato, i-carrot egayiweyo, isitshalo seqanda kunye nombona + 1 orenji |
| Ukutya okusemva kwemini | 1 i-yogurt enamafutha asezantsi + 1 isonka esipheleleyo esine-curd elula | I-Papaya smoothie kunye ne-1 col. isuphu yeflakisi | Ikomityi ye-1 ye-hibiscus tea + 1 tapioca encinci kunye noshizi |
Ukongeza kokutya ibhatata yonke imihla, kuyimfuneko ukuba utye okunempilo kwaye uziqhelanise nomsebenzi okomzimba ubuncinci amaxesha ama-3 ngeveki ukufumana iziphumo zokwehla komzimba kunye nokuhlala usempilweni.
Ukukhupha umzimba emzimbeni kwaye uqale ukutya ngendlela efanelekileyo, bukela ividiyo engezantsi kwaye ufunde indlela yokukhetha ezona zithako zintle zokwenza isuphu yedetox.
Sicebisa Ukuba Ubone
Isigqibo sasemva kwezixhobo ezi-5 zokubaleka ezithandwayo