ukudla okunempilo
Ukudla okunempilo okufanele zonke izisindo:
Ukudla okukhethekile kwephiramidi okunikeza umzimba wakho zonke izakhamzimba ngaphandle kokuswela, okwethulwa uDkt. Bahaa Al-Naji, umeluleki wokwelapha ukukhuluphala ngokweqile, phakathi nohlelo Lwezenkolo Nokuphila.
Ukudla kwasehlobo Icebile kuzo zonke izakhi ezizuzisayo zomzimba, futhi ngokuvamile, qiniseka ukuthi uphuza izinkomishi ezimbili zamanzi esiswini esingenalutho nsuku zonke.
Ngaphambi kokudla kwasekuseni, ngokuqondene nenyama, kufanele uqaphele ukuyilungiselela ekhaya ukuze uqiniseke ukuthi amafutha asuswe ngokuphelele kuwo, futhi nansi ukudla kwenyanga.
ngesonto lokuqala
- Ukudla kwasekuseni
Inkomishi yetiye noma i-Nescafe enobisi oluncibilikisiwe + inkomishi yama-corn flakes enobisi lwe-skim noma iqanda elibilisiwe + 2 toast
- isidlo sasemini
Usuku lokuqala: ukudla okuvulekile
Ngosuku lwesibili: 2 amabhega + isaladi + 2 amazinyo toast.
Usuku lwesithathu: 2 ama-pizza + isaladi.
Usuku lwesine: izipuni ezi-5 zesobho le-lentile + isaladi.
Usuku lwesihlanu: 1/4 inkukhu + 8 amaqabunga amagilebhisi agxiliwe + isaladi.
Usuku lwesithupha: izipuni eziyi-6 ze-moussaka + isaladi + isinkwa sezinyo.
Usuku lwesikhombisa: i-tuna can + isaladi + isinkwa sezinyo.
- Isidlo sakusihlwa: ibhokisi le-yogurt + izithelo ezi-2.
isonto lesibili
- Ukudla kwasekuseni
Inkomishi yetiye noma i-Nescafe enobisi oluncibilikisiwe + isipuni sejamu yokudla + ucezu lukashizi we-Romano noma ucezu lukashizi omhlophe + 2 amazinyo athosiwe.
- isidlo sasemini
Usuku lokuqala: ukudla okuvulekile
Ngosuku lwesibili: 6 shish tawook izingcezu + isaladi + isinkwa sezinyo.
Usuku lwesithathu: izingcezu ezi-2 ze-pizza + isaladi.
Usuku lwesine: 1/2 kilogram yenhlanzi eyosiwe + isaladi.
Usuku lwesihlanu: izipuni eziyi-8 ze-koshari + isaladi.
Usuku lwesithupha: izingcezu ezi-2 ze-fish fillet namazambane kuhhavini + isaladi.
Ngosuku lwesikhombisa: 6 wezipuni zokudla moussaka + isaladi + isinkwa sezinyo.
Dinner: isaladi yezithelo nge yogurt
ngesonto lesithathu
- Ukudla kwasekuseni
Inkomishi yetiye noma i-Nescafe enobisi oluncibilikisiwe + 5 wezipuni zikabhontshisi we-fava noma ubhontshisi we-fava + isinkwa sezinyo.
- Isidlo sasemini
Usuku lokuqala: ukudla okuvulekile.
Ngosuku lwesibili: 1/2 ikhilogremu inhlanzi eyosiwe + isaladi + isinkwa sezinyo.
Ngosuku lwesithathu: 1/2 kilogram of shrimp + isaladi + isinkwa sezinyo.
Usuku lwesine: I-Negresco piece + isaladi.
Usuku lwesihlanu: 1/4 ikhilo yezinhlanzi + 1/4 ikhilo ye-shrimp eyosiwe + isaladi + isinkwa sezinyo.
Usuku lwesithupha: 1/2 kilogram ye-mix kebab + isaladi.
Ngosuku lwesikhombisa: 1/4 ikhilo yezinhlanzi + 1/4 ikhilo ye-squid kuhhavini + isaladi + isinkwa sezinyo.
- Isidlo sakusihlwa
4 izithelo
isonto lesine
- Ukudla kwasekuseni
Inkomishi yetiye noma i-Nescafe enobisi oluncibilikisiwe + isipuni sejamu yokudla + ucezu lukashizi we-roumi noma ucezu lukashizi omhlophe + 3 amazinyo athosiwe.
- Isidlo sasemini
Usuku lokuqala: ukudla okuvulekile.
Ngosuku lwesibili: 1/4 ikhilogremu kofta eyosiwe + isaladi + 2 amazinyo toast.
Usuku lwesithathu: isithelo sanoma yiliphi inani nanoma yiluphi uhlobo
Usuku lwesine: 6 shish tawook izingcezu + isaladi + isinkwa sezinyo.
Usuku lwesihlanu: ucezu lwe-pasta ye-ovini yokudla + isaladi.
Usuku lwesithupha: ucezu lukashizi omhlophe + ikhukhamba + isinkwa sezinyo + ucezu lwekhabe.
Usuku lwesikhombisa: i-tuna can + isaladi + isinkwa sokudla.
Funda ngezindlela ezingcono kakhulu zokudla kwamanzi ukuze ulahlekelwe ngamakhilogremu angama-25 ezinsukwini ezingama-30 "Izindlela zokudla kwamanzi"
- Isidlo sakusihlwa
Ucezu lwe-cottage shizi + isipuni samafutha omnqumo + ikhukhamba + 2 izinyo lokuthosa
Ubani owathi akunakwenzeka ukwenza ubumnandi ngesikhathi sokudla?
Iresiphi ye-oatmeal ngejamu, I-Vitrack Diet
I-المقادير:
- Inkomishi nengxenye yesine yebhotela elibandayo, usike
- Inkomishi nengxenye kafulawa
- Inkomishi nengxenye ye-oats
- 1 inkomishi kashukela onsundu
- 1 ithisipuni baking powder
- 1/4 ithisipuni kasawoti
- ½ imbiza ye-Diet Teen Vitrac jam
Indlela:
- Shisisa ihhavini bese ugcoba ithreyi ngebhotela
- Endishini enkulu, hlanganisa i-oats nofulawa
- Faka ushukela onsundu, i-baking powder nosawoti bese uhlanganisa
- Bese wengeza izingcezu zebhotela futhi ulithande
- Faka ingxenye yenani lengxube ethreyini yehhavini bese uyicindezela
- Faka ujamu bese usakaza, bese wengeza ingxenye yesibili yengxube
- Yifake imizuzu engu-40, uyiyeke ipholile, bese uyisika izikwele
- 1- Ukungadli ukudla okuqukethe ingxenye enkulu yezinongo nezinongo, ikakhulukazi ngesikhathi sokudla kweSuhoor.
- 2- Yidla amanzi amancane ngezikhathi ezithile ngemva kokudla kwasekuseni.
- 3- Yidla imifino nezithelo ezintsha ebusuku kanye ne-suhoor, ngoba aqukethe amanzi amaningi kanye ne-fiber ehlala emathunjini isikhathi eside, enciphisa umuzwa wendlala nokoma.
- 4- Ukungadli ukudla okunosawoti kanye nokhukhamba ngesikhathi sasekuseni, ngoba kwandisa isidingo samanzi emzimbeni, futhi kungcono esikhundleni semifino ephekiwe efana nobhontshisi nozucchini, futhi kungcono ukudla inyama, ebilisiwe noma eyosiwe ukuze kube lula. ukugaya.
- 5- Phuza uketshezi oluningi olusiza ukuthambisa umzimba, njenge-licorice, tamarind, ne-hibiscus, ngoba aqeda amagciwane amaningi ohlelweni lokugaya ukudla.
- I-6- Ukudla isaladi eyengeziwe, ngoba iqukethe izakhi ezinomsoco nezizuzisayo ezicebile ku-fiber, amaminerali namavithamini anikeza umzimba amandla, umsebenzi kanye namanzi adingekayo kuwo.
- I-7- Ochwepheshe baqinisekisa ukuthi ikhabe liyisithelo sasehlobo esiwusizo phakathi nezinsuku zokuzila, njengoba ibalulekile ezinhlobonhlobo zemifino nenyama, ngenxa yomphumela wayo opholile esiswini, ngaphezu kokunotha kwayo ezintweni eziningi ezanele isidingo somuntu. amanzi, amavithamini namaminerali usuku lonke, ikakhulukazi ngezinsuku ezishisayo zasehlobo.
Ukuthola indlela engcono kakhulu yokudla ngamasaladi angenakhalori, chofoza lapha Lapha
Ukuze uthole imininingwane.
Amathiphu anempilo ku-suhoor.
- 1- Ukuphuza amanzi amaningi e-suhoor akuqedi umuzwa wokoma ngesikhathi sokuzila ngosuku olulandelayo, ngoba iningi lala manzi lingaphezu kwesidingo somzimba, ngakho izinso ziyawakhipha emahoreni ambalwa ngemva kokuwaqeda.
- 2- Ukuphuza ngokweqile uketshezi eRamadan, njengamajusi ahlukahlukene namanzi ane-carbonated, kuthinta kabi isisu, kunciphisa ukusebenza kahle kokugaya, futhi kubangela ukuphazamiseka okuthile kokugaya ukudla.
- 3- Amajusi okuphuza aqukethe izinto ezikhiqizwa ezimbonini ezinemibala equkethe ushukela omningi ayingozi empilweni, njengoba izazi zokudla ziqinisekisile ukuthi zibangela ukulimala kwezempilo kanye nokungezwani komzimba ezinganeni, futhi kunconywa ukuthi esikhundleni sazo kufakwe amajusi nezithelo ezintsha.
