Ukutya okuneeflakisi
Umxholo
- Uyenza njani indlela yokutya yeflakisi
- Imenyu yokutya yeflakisi
- Kubalulekile ukuba ukhumbule ukuba ukufumana ezona ziphumo zibalaseleyo, kuya kufuneka ugcine ukutya okunempilo kunye nokutya okunesondlo, kunye nokwenza umthambo rhoqo.
Ukutya okuneeflakisi kulula ukukwenza kwaye kuzisa iziphumo ezintle zempilo, ngokusekwe ikakhulu ekongezeni umgubo weflakisi kwisidlo ngasinye ukunciphisa umdla wokutya.
I-Flaxseed ikunceda ukunciphisa umzimba ngenxa yokuba ityebile kwaye omega-3, amanqatha elungileyo anceda ukunciphisa ukudumba emzimbeni kunye nokukhuthaza ukunciphisa umzimba. Ukongeza, le mbewu kulula ukuyitya kwaye inokusetyenziswa nangabantu bonke, ikwanceda ukulawula iingxaki ezinjenge-cholesterol ephezulu kunye neswekile. Bona zonke izibonelelo zeflakisi.
Uyenza njani indlela yokutya yeflakisi
Ukulandela ukutya okuneflakisi, kuya kufuneka usebenzise iipunipoyi ezi-2 ukuya kwezi-3 zomgubo weflakisi, eyindlela imbewu ezisa ngayo izibonelelo zempilo. Kungenxa yokuba xa i-flaxseed iphelele, ayetyiswa ngamathumbu kwaye izondlo zayo azifunxwa, ezigcina zingazisi zibonelelo zempilo.
Ke, eyona nto ifanelekileyo kukutyumza imbewu ngaphambi nje kokuba uyisebenzise, ushiye umgubo ogcinwe kwisitya esimnyama nesivalwe ngokuqinileyo. Lo mgubo weflakisi ungongezwa kwiiyogathi, iivithamini, ubisi, iisuphu, iisaladi, iijusi yeziqhamo kunye neziqhamo ezinqunqiweyo okanye ezicujiweyo, umzekelo.
Ukongeza, umgubo ungasetyenziselwa ukwenza amalungiselelo afana nezonka, iikeyiki, iikeyiki kunye neicookies, ezinokuthi zisebenze njengokutya okunezondlo, ifayibha ephezulu ene-carb. Jonga iiresiphi ezi-5 ezisezantsi zeCarb Breakfast.
Imenyu yokutya yeflakisi
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yokutya emgceni:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | I-yogurt ecacileyo ye-1 eneetispuni ezi-2 zomgubo weflakisi + igranola | I-Vitamin: i-200 ml yobisi + i-1 col ye-oats + 1 iziqhamo + 1 icephe lomgubo weflakisi | I-pancake ye-linseed eyenziwe nge-1 iqanda + i-1 col ye-oats + 1 ikholoni yelinseed, ifakwe ishizi kunye nemifuno |
| I-snack yasekuseni | Izilayi ezi-2 zepapaya + i-7 cashew nut | Amantongomane amabini eBrazil + 1 isilayi setshizi | 3 ikholoni yesuphu ye-avokhado etyunyuzwe ngesinamoni, ubusi kunye nomgubo wecocoa |
| Isidlo sasemini isidlo sangokuhlwa | 4 ikhola yesuphu yerayisi + 2 ikholoni yeembotyi ezineeflakisi + 1 i-steak kwi-tomato sauce + isaladi eluhlaza | I-1 ye-fillet yentlanzi isonka somgubo we-flaxseed + i-5 yamazambane eetapile + isaladi yemifuno ebisiweyo | Isobho senkukhu + 1 ikholamu yesuphu engekho nzulu efakwe kumhluzi |
| Ukutya okusemva kwemini | 1 iglasi yesaladi yeziqhamo + i-1 kholayi yeti edibeneyo + 1 isilayi setshizi | 1 iglasi yejusi eluhlaza kunye ne-kale, iapile kunye nenanin + 1 ikholamu yesuphu yeflakisi | I-yogurt ecacileyo ye-1 eneetispuni ezi-2 zomgubo weflakisi + 1 isilayi setshizi |
Kubalulekile ukuba ukhumbule ukuba ukufumana ezona ziphumo zibalaseleyo, kuya kufuneka ugcine ukutya okunempilo kunye nokutya okunesondlo, kunye nokwenza umthambo rhoqo.
Bukela le vidiyo ilandelayo kwaye ubone indlela yokunciphisa umzimba ngokukhawuleza ngokongeza ifayibha kwizidlo:
Jonga
Ukusetyenziswa gwenxa kweOpioid kunye neziyobisi
