Indlela ewusizo futhi eliphumelelayo kwesisindo Muesli: Izibuyekezo ikhasimende

Labo ufuna ukunciphisa umzimba, udinga indlela olunzulu ukuze inqubo kwesisindo. Okokuqala, ulungise ukudla, susa kusukela ekudleni imikhiqizo eyingozi. Okwesibili, ukwandisa isibalo ezemidlalo, ngoba umsebenzi ngokomzimba - isihluthulelo sokuphila kahle kwesisindo nesisindo yesondlo. Phakathi kokudla ukwaba labo ezisiza umzimba isikhathi eside ungazizwa indlala, ukuthola carbohydrate ngokwanele kanye nezakhi. Lokhu neminye Muesli, okuyinto libuyekeza zifakazela ukusebenza kwabo.

ezihlukahlukene okusanhlamvu

Ezitolo njengamanje unikeza anhlobonhlobo wale mikhiqizo. Ezahlukene ukwakheka, ukuchayeka, abakhiqizi, kodwa abanye okusanhlamvu ziwusizo kwesisindo? Esigigabeni sokuqala kufanele zihlanganisa oat futhi kakolweni bran, futhi i-rye, i-oats, ukolweni, ibhali kanye nezinye okusanhlamvu, cindezela isicaba ku ishq futhi ziphathwe amaza okushisa. Ngokuvamile Muesli wengeze izingcezu nezithelo ushokoledi, ushukela, uju, amantongomane, okusanhlamvu. Yikuphi ingxenye engcono ukuhanjwa kuqiniswa isisindo?

Ukukhetha umkhiqizo kwesisindo

Ukuthenga wokudla, kufanele sinake Ukwakheka kwabo. Okusanhlamvu akufanele ngaphansi yokuwugazinga, njengoba kubanike kilojoule amaningi. Kusukela izithelo izithasiselo okungcono apula, ithini lamapheya, amabhilikosi, ubhanana, kusukela ezisawolintshi okunomsoco kakhulu. Ushukela kuhlale kuyingxenye Ukudla cereal (izibuyekezo ukuphakamisa bumnandi umkhiqizo), futhi ayikwazi ayifakiwe ngokuphelele. Into esemqoka ukuthi uhlu izithako Wema ngangokunokwenzeka zisuka. uju wemvelo ngenxa yezindleko zayo ezibizayo kuyaqabukela ukungezwa okusanhlamvu, kuba esikhundleni kwande zokwenziwa, okuyinto akanayo izakhiwo ewusizo. Kilojoule okungenani kusukela alimondi namantongomane. Ingafingqwa ukukhethwa efanelekayo wokudla Ukudla: Izibuyekezo uqinisekise ukuthi ingxenye engcono kakhulu - iqoqo okusanhlamvu bran nge okungenani izithasiselo. Lo mkhiqizo Kulula kakhulu ukwenza okumnandi, izithako okunempilo wanezela kuso bebodwa.

Yini okufanele badle Muesli

Ngakho, sikhetha ukudla imikhiqizo ayetfulekanga equkethe izithasiselo sweetening. , Ukunikeza ambalwa izinketho ukunambitheka kwako kwakufana aqondene nokuthile nqgo ngokuphelele hhayi samazinyo onqenqemeni ehlukahlukene futhi sithuthukise ke:

• 5 Art. l. Muesli ukubeka endishini, sidilike ukuze isigamu ipheya futhi uthele ubisi. Let ume 5-10 imizuzu.
• Mark yogurt ezimhlophe ngaphandle ushukela kanye nezinye izithasiselo ukubeka kulo nedlanzana strawberry (noma ezinye amajikijolo) kanye 5 v. l. Muesli. Futhi, shiya ukuma for 5-10 imizuzu.

Ingabe Izimo Muesli

Lo mkhiqizo enemisebenzi ukuze ingasetshenziswa ukudla kwabo bonke abantu. Umthetho kuphela: uma une-isifo pheshana emathunjini, ngaphambi kokudla Muesli kumele kubiliswe imizuzu 2-3. Futhi abantu abanale lezi zifo ezilandelayo neziyaluyalu, ukudla Muesli kumele kube njalo:

• nomfutho wegazi ophezulu;
• ukuqunjelwa;
• isifo sokuqina kwemithambo yegazi;
• isifo senhliziyo.

A inkomishi lo mkhiqizo wusizo ibhulakufesi kuzoletha umzimba cholesterol, radionuclides, cadmium kanye nomthofu.

Indlela ungene ekudleni Muesli

Lo mkhiqizo unothile ngamavithamini, amaminerali, fibre, amino acid, amaprotheni, amafutha kanye carbohydrate. Ngakho-ke, ulisebenzise izikhathi eziningana ngosuku is ayisebenzi. Ewusizo uma Muesli neminye? Yebo, uma ulandela imithetho ethile kwimenyu:

• Yidla Muesli ngesidlo sasekuseni.
• Ushukela kanye amaswidi bayakhishwa ekudleni kuphela izithelo nojeli okuzenzela.
• Okunamafutha, okuthosiwe nokudla ngibhema futhi kuncike kulokho kuvinjelwa.
• imikhiqizo ufulawa ngaphandle okusanhlamvu nesinkwa, asivunyelwe.
• Ezokudla kufanele kube kungakapheli 21,00, futhi ukudla kufanele kube ukukhanya.
• Ingabe ukuphuza itiye nekhofi ngaphandle ushukela namanzi izinto eziningi angenamkhawulo.
• Ngesisekelo Ukudla kufanele kube imifino, esinezimila ikakhulukazi, imifino, inyama ebomvu, inhlanzi nezinkukhu.

Kuphela ibhulakufesi okusanhlamvu ungakwazi ukuyisebenzisa ngosuku ethathwe kuzo amandla. Ukudla ngenhla kuyoba nemiphumela e 2 amaviki: labo ezinsukwini ezingu-14 alabo ekuseni Muesli neminye abangaphakathi ukushiya izibuyekezo omuhle. Ngokuphawulekayo encishisiwe amavolumu aphume esisindo 2-4 kg, umzimba is bahlanza futhi kuthuthukisa impilo.

Amabha Muesli isisindo ukulahleka

Ezivamile ezomile wokudla amasethi babe ethile eyodwa kuphela - bangathumela kuphela ekhaya, izinto zokuhamba, awayona ngomumo. Labo sesinquma ukuhamba ukudla, kodwa zilamba phakathi ukudla, ungazama njengoba isidlo nemishayo, granola. Banezinhliziyo Ukwakheka efana ukuxubana ezomile, kodwa okokunandisa ngaphezulu, okuvumela ukuba ugcine ukuma umkhiqizo. Ngokwesibonelo, kukhona uju ngaphezulu iqukethe isiraphu glucose, gluten. Futhi abakhiqizi ngokuvamile imaski izithasiselo ezilimazayo ezicashe amajikijolo kanye nezithelo.

Kuyasiza ukuthi umkhiqizo elinjalo ukuze ngehlise umzimba? Ngu uqobo, cha, kodwa kungaba esikhundleni esihle kakhulu oncibilikile noma okunoshukela nemikhiqizo, iphuzwe isidlo. Batonchik ukushaja umzimba amandla anelise iphango isikhathi eside. Nokho, kufanele kudliwe ekuseni: kwasekuseni lokuqala noma lesibili, ngo nalesikhathi ngaphambi kwesidlo. Ukuze ikhalori ushokoledi amathayili akuzona eliphansi, ngakho akumelwe alisebenzise kabi bar, uma unquma ukuba ulahlekelwe isisindo.

Calorie kanye nezinzuzo

Isilinganiso calorific 100 g Muesli (5 wezipuni) lingu-300 kcal. Lokhu Kwanele for umkhiqizo wezokudla. Nokho, i-umsubathi bodybuilders Muesli Amabha - kukho okuhle adle phambi ukuqeqeshwa, ukuba sithole amandla, kodwa umane ukuncipha ukuvimbela kwemisipha ukulahlekelwa ngesikhathi kwesisindo ngenakugwemeka. Kodwa ku-cereal "Ukufaneleka" isisindo ukulahleka Izibuyekezo akuzona eyakhayo ngaso sonke isikhathi: bona bumnandi, ocebile kodwa aqukethe ingxenye GMO futhi izinto eziningi ezingadingekile ukuthi kungaba kuwufanele ngaphandle kusukela ekudleni.

Thenga ukudla okunempilo futhi unakekele impilo yakho!