Ukutshintshiselana okunempilo kubomi obungcono

Umxholo

• 1. Ubisi lweenkomo lobisi lwerayisi
• 2. Umgubo wecolethi nge carob
• 3. Ukutya okunkonkxiweyo ngumkhenkce
• 4. Iplastiki yimiqongo yeglasi
• 5. Ziqhelekileyo ngeziqhamo zendalo
• 6. I-lasagna eqhelekileyo ye-zucchini lasagna
• 7. Ukutya okuthosiweyo ngokugcoba okanye ukosa
• 8. Ityuwa eqhelekileyo yetyuwa yemifuno
• 9. Amaxesha onyaka alungiselelwe amaxesha okuzenzela
• 10. Ukutya okutyelweyo ngeetshiphusi ezenziwe ekhaya

Ukwenza utshintsho olulula, olufana nokuyeka ukusela ubisi lweenkomo ubisi oluthile lwemifuno kunye nokutshintsha itshokholethi engumgubo wecocoa okanye icarob, zezinye zezimo zengqondo eziphucula umgangatho wobomi nokukhusela ukuqala kwezifo ezifana necholesterol ephezulu neswekile. Kodwa ukongeza, olu hlobo lotshintshiselwano lunokuba luncedo ekubeni nobomi obude, obunempilo nobucekeceke.

Bukela le vidiyo ingezantsi ingu-10 otshintshiselwano olusempilweni olukhuthazwa sisazi sezondlo uTatiana Zanin:

1. Ubisi lweenkomo lobisi lwerayisi

Ubisi lweenkomo luphezulu kunamafutha kwaye abantu abaninzi banobunzima ekucoleni i-lactose, iyenza inganyamezeli ke ukhetho olukhulu kukuyibuyisela endaweni yobisi lwerayisi, ubisi lwe-almond okanye ubisi lwe-oat, onokuluthenga sele ulungile kwivenkile okanye wenze ekhaya.

Indlela yokwenza: Bilisa ilitha enye yamanzi emva koko udibanise ikomityi yerayisi uze uyishiye kangangeyure e-1 kubushushu obuphantsi ngepani egqunyiweyo. Emva kwengqele, shaya yonke into kwi-blender uze ukongeze icephe enye yetyuwa, amacephe amabini eoyile kajongilanga, amaconsi ama-2 evanilla kunye neecephe ezimbini zobusi.

2. Umgubo wecolethi nge carob

Itshokholethi engumgubo ityebile kwiswekile, iyenza ukuba ibe lukhetho olubi ngakumbi ngakumbi kwabo batya okanye abanesifo seswekile. Kodwa ukuba ungatshintsha itshokolethi engumgubo nge-ovomaltine, okanye imbotyi yeenkumbi, ezikwayindawo efanelekileyo yetshokholethi enezinye iipropathi ezibalulekileyo zesondlo kwaye ayinayo icaffeine. Ukongeza, akukho mntu uya kuwubona umohluko kwaye unyusa iintlobo zokutya. Zingasetyenziswa kuyo nayiphi na iresiphi equlathe itshokholethi, ngaphandle kokulahlekelwa ngumbala okanye incasa.

3. Ukutya okunkonkxiweyo ngumkhenkce

I-ertyisi kunye nengqolowa enkonkxiweyo ngokulula zinokutshintshiselana ngee-ertyisi eziqingqiweyo kunye nombona. Ekutyeni okusemathinini, kuhlala kukho amanzi kunye netyuwa ukugcina ukutya okusemathinini kumi kakuhle. Ke ngoko, ukhetho olulungileyo kukuhlala ukhetha ezo ziza kwiiphakheji ezinqabileyo, okanye kungenjalo wenze ukutya okubandayo. Kodwa ayisiyiyo yonke into enomkhenkce ekhaya, jonga ukuba ungakubamba njani ukutya ngaphandle kokuphulukana nezakhamzimba.

4. Iplastiki yimiqongo yeglasi

Izikhongozeli zeplastikhi zinokuqulatha ii-carcinogens ezinje nge-BPA kwaye eyona ndlela yokunciphisa umngcipheko kukutshintsha zonke onazo ekhaya, kunye nezikhongozeli zeglasi, okanye ngokubonisa ukuba awunayo le nto xa isenziwa. Ukongeza, ezi zeglasi zilula ukuzicoca, azinabala, azinakusetyenziselwa ukukhonza etafileni.

5. Ziqhelekileyo ngeziqhamo zendalo

Iziqhamo zendalo zibiza kakhulu, kodwa impilo ayinakuthelekiswa nanto, nangona ingekho mihle kangako emehlweni, zisempilweni kwaye zizele zizondlo. Iikhemikhali ezisetyenziswe emhlabeni nakwisityalo ukuqinisekisa imveliso enkulu kunye namaxabiso asezantsi aqokelelana kumzimba kule minyaka idlulileyo kwaye umonakalo kunye neziphumo azinakulinganiswa.

6. I-lasagna eqhelekileyo ye-zucchini lasagna

Ipasta ye-lasagna esiyithengayo kwivenkile inokutshintshwa ngamacwecwe e-zucchini, ngaphandle kokukhetha ikhalori kancinci, isempilweni kakhulu. Ukuba awuyithandi i-zucchini okanye ukuba awukabinaso isibindi sokutshintsha i-lasagna yemveli enye enemifuno, qhubeka uqhubeke. Unokwenza i-lasagna ngokongeza ungqimba olu-1 lwentlama kunye nocingo olulandelayo, beka i-zucchini ecoliweyo ukuze uqhelane nencasa.

7. Ukutya okuthosiweyo ngokugcoba okanye ukosa

Le yiklasikhi, kodwa phantse nakuphi na ukutya okuthosiweyo kunokugcadiswa ngaphandle kokuphulukana nencasa yawo. Ke, khetha i-grilled, eyenziwe kwipleyiti ngenani elincinci leoyile yomnquma okanye amanzi amancinci okanye ubeke yonke into eziko. Ukuba ucinga ukuba ukutya akunjalo "kumdaka" kwi-oveni, xa sele ilungile, sebenzisa ioyile yokutshiza kwaye uyiyeke imdaka okwemizuzu embalwa.

8. Ityuwa eqhelekileyo yetyuwa yemifuno

Ityuwa eqhelekileyo iqulathe isixa esikhulu sesodiyam kwaye ke kufuneka isetyenziswe kancinci. E-Brazil umndilili wexabiso lokusetyenziswa kwetyuwa mihla le iphindwe kabini kunaleyo icetyiswe nguMbutho wezeMpilo weHlabathi kwaye ke wonke umntu kufuneka anciphise ukusetyenziswa kwetyuwa ukunqanda iingxaki zentliziyo kwikamva.

Indlela yokwenza: Beka i-10 gram ye: rosemary, i-basil, i-oregano, iparsley kunye ne-100g yetyuwa kwisitya seglasi.

9. Amaxesha onyaka alungiselelwe amaxesha okuzenzela

Izinongo esele zilungile esizifumana evenkileni ziyasebenza kwaye zimnandi, kodwa zizele ziityhefu ezonakalisa nakuphi na ukutya. Batyebile kwisodiyam kwaye ngenxa yoko bathanda ukugcinwa kolwelo kwaye ke bayingozi ngakumbi kwabo banexinzelelo lwegazi okanye abanesifo sokudumba.

Indlela yokwenza:Sika itswele, iitumato, ipepile, igalikhi kwaye usebenzise iparsley kunye neetshiphusi ukufumana incasa engaphezulu, kwaye uzise yonke into kubushushu obuphantsi, uyiyeke ibile. Xa sele ukulungele, hambisa iipani zomkhenkce uze uqabule.

10. Ukutya okutyelweyo ngeetshiphusi ezenziwe ekhaya

Kubiza kakhulu kwaye kusempilweni ukwenza iitapile, iapile okanye iipere chips ekhaya. Awudingi ukuthenga amashwamshwam aphekiweyo kunye neetshiphusi ezigcwele amafutha kunye netyuwa kwivenkile enkulu, ukuba unokwenza iiresiphi ezimnandi nezisempilweni, iivithamini ezityebileyo ezinokukunceda umzimba wakho uhlale usebenza kakuhle kwaye ugcine ezinye iikhalori kwaye utye amanqatha amancinci. Kuyinto entle ukwamkela abahlobo ekhaya.

Indlela yokwenza: Sika nje ukutya okufunayo uze ukubeke kwiphepha lokubhaka uze ukubeke ehovini kangangemizuzu engama-20, de kubhakwe kwaye kuphekwe kamnandi. Ukongeza i-flavour, ixesha kunye neetyuwa zemifuno. Bona iinkcukacha ezithe kratya kwiresiphi yeetshiphusi zeetapile apha.