Ngaba ungomnye wabo bachitha usuku lonke elwandle? Yilumkele into oyityayo. Ukuba uyisebenzisa gadalala i-chiringuito, iibhiya, ii-tapas kunye ne-ice cream, unokufumana ubunzima ngaphandle kokuqonda.
Olona luvo lubalaseleyo: Ndizisele ukutya. Silungiselele iimenyu ezintlanu ezintsha, ezinempilo kunye nezilula onokuthi uzithathe kwindawo epholileyo.
Ukuba awufuni kuhlala usitya ibhar yaselunxwemeni okanye uza kuya kwii-coves okanye kwiilwandle ezilahlekileyo, hamba nokutya kwakho. Kodwa musa ukuhendeka ukuba ulahle iingxowa zeetshipsi, isoda, kunye nokusika kubanda. Ngaphandle kokuyiqonda, unokulahla ukutya kwakho kunye nokulinganisela ngaphandle kwemali.
Xa uselangeni, kuya kufuneka utye amanzi amaninzi kunye nokutya okunceda umzimba wakho ukumelana nobushushu kwaye kuthintele ukubetha kobushushu kunye neengxaki zesisu. Ekutyeni kwakho kwemihla ngemihla kufanele kubekho iivithamini ezininzi, i-beta carotenes kunye namanzi, ukunqanda ukomisa amanzi emzimbeni, ukuthintela ukutsha kunye nokufumana i-tan ekhuselekileyo nenhle.
Ukwenza uninzi lolwandle ngaphandle kokukhathazeka ngomgca wakho kunye nempilo yakho, kungcono ukuzilungiselela ngokwakho iimenyu zakho. Nazi ezinye iingcebiso ezintsha kakhulu kunye nencasa.
Ukuba ufuna ukubona iiresiphi, emva koko funda ku ...
Iisaladi zetan: Ukufumana i-tan entle kwaye ikhuselekile ayixhomekekanga kuphela kwi-sunscreen kodwa kwinto oyityayo elangeni. Iziqhamo kunye nemifuno azinakungekho kwimenyu yakho, zityebile iivithamini, i-beta-carotenes kunye nee-antioxidants ezikukhusela kwii-radicals zasimahla eziveliswa lilanga. Isitya apho ungadibanisa khona ezi zithako ngaxeshanye zikwiisaladi. Ezinye iingcebiso:
- Utamatisi, ikhukhamba kunye netyhuna.
- Iletisi, umbona kunye neembotyi.
- Ipasta kunye neavokhado, enxibe ioyile yomnquma.
- Iinanapple, iminqathe kunye nesalmon yokutshaya.
- Iapile, ipere, ivatala kunye namandongomane.
Bakhaphe: itumato, iminqathe okanye incindi yephayinaphu
Kwidessert: iyogurt ecekeceke kunye netispuni lengqolowa yentsholongwane okanye iziqhamo.
Ingcebiso eluncedo: Ukuba isaladi iya kuba sisitya esinye, qiniseka ukuba ihlala iphethe iprotein (ityhuna, itshizi, iturkey, isalmon, njl.
Iiswitshi ezinempilo kunye nokukhanya: Yeyona ndlela ilula kwaye iluncedo kakhulu. Isonka esisikiweyo, isoseji ethile ... kunye nokusombulula ukutya. Hayi ngokukhawuleza. Khetha izithako zeesendwitshi zakho kakuhle ukuba awufuni ukuzondla ngecholesterol kunye neekhalori, kwaye ngaphezulu koko, ungondli kakuhle. Khetha isonka esine-cholesterol ephantsi, umzekelo ukutya okupheleleyo, kwaye njengokugcwalisa khetha ukutya okunamafutha asezantsi kwaye ulibale ngokusika okubandayo. Iingcamango ezilungileyo:
- Iham yaseIberia kunye netumato.
- Kwi-French omelette.
- Ukusika okubandayo kweTurkey okanye inkukhu.
- I-Cheese enezilayi zetamatato.
- Imifuno ngeoyile ye-olive endaweni yemayonnaise (lettuce, itumato, ityhuna, iasparagus, umbona ...)
- I-Salmon kunye ne-capers kunye ne-touch yeoli yeoli.
Bakhaphe: isoda elula okanye amanzi.
Kwidessert: ivatala okanye ivatala (zithabathe zibe ziingceba ngaphandle kwexolo).
Ingcebiso eluncedo: thintela iisendwitshi zebhotela kunye nokusebenzisa iisosi ezinje ngemayonnaise.
Ipasta kunye nerayisi, amandla amsulwa: Zombini zilungile ekulungiseleleni izitya ezibandayo ehlotyeni ukukunceda ufumane amandla elunxwemeni olukufunayo. Ukongeza, kukutya okugcinwa kukwimeko entle kwaye kuyabanda kumnandi. Olona luvo lubalaseleyo kukulungiselela ebusuku kwaye ugcine isabelo kusuku olulandelayo:
- Isaladi yerayisi: ngombona, ipepile eyosiweyo, iiproni, iqanda elibilisiweyo, iasparagus ...
- Ipasta iphekwe netyhuna.
- Imimoya okanye imacaroni kunye netshizi kunye neetumato.
- Irayisi enaninapple, iapile kunye neerasentyisi.
- Isaladi yePasta: ngombona, iapile, ityhuna, izinti ...
Bakhaphe: Ndiyicoca iti eluhlaza enencasa nge-saccharin (yenza ithermos ekhaya uyigodole).
Kwidessert: iziqhamo okanye i-ice lolly.
Ingcebiso eluncedo: Sebenzisa ipasta okanye irayisi phantsi kwamanzi abandayo emva kokubilisa ukuze ingabi soggy.
Iisandwich zokuhlaziya iibhetri zakho: Ukuba uphumile phezolo kwaye utshise iikhalori ezininzi ukudanisa, ukuba ulambile kakhulu okanye awunalo ixesha lokulungiselela nantoni na, olona khetho lulungileyo yisandwich. Kodwa ukhethe ngobulumko:
- Iham yaseIberia kunye netumato kunye neoyile yeoyile.
- French omelette okanye iitapile.
- Imifuno ngaphandle kwemayonnaise.
- Inyama yenkomo.
- Isikwati.
Bakhaphe: icacile, ibhiya engengotywala okanye isoda elula.
Kwidessert: iyoghurithi enqatyisiweyo okanye iziqhamo.
Imenyu yeMeditera: Ngokutya elunxwemeni akufuneki uyeke incasa. Kukho izitya zasehlotyeni eziqhelekileyo zokutya kweMeditera ezikulungele ukonwabela elangeni. Ukuba uyazipheka, gcina isahlulo elunxwemeni; ukuba akunjalo, unokuyalela ukuba bathathe kwindawo yokutyela:
- I-potato omelette ene-gazpacho: iklasikhi, esimnandi, esinamandla kunye nezityebi kwiivithamini.
- I-Melon ene ham: isempilweni, isondlo kwaye iphantsi kweekhalori.
- I-Paella: isidlo esimnandi esipheleleyo kunye neekhalori ezifanelekileyo.
- Inkukhu egcadiweyo: yinto eqhelekileyo ehlotyeni, ikwayindlela efanelekileyo yokubanda.
Bakhaphe: iglasi yewayini, ecacileyo okanye engeyiyo utywala.
Kwidessert: ivatala, ivatala okanye iziqhamo zexesha elithile.
Ingcebiso eluncedo: Zama ukutya ezi zitya kwangolo suku zilungisiweyo.
Elunxwemeni ngaphandle ...
- Ibhotile enye yamanzi
- Isiqhamo esitsha (sithabathe sisikiwe kwaye sisikwe).
- Ipholile encinci, iiglasi kunye nezinto zokucheba zeplastiki.
- Ingxowa yenkunkuma ukuqokelela yonke intsalela.
Khumbula…
- Musa ukuhamba ungakhange ufumane isidlo sakusasa, ulwandle lukuhlutha amandla amaninzi.
- Sukuyeka ukusela amanzi kunye nolwelo imini yonke.
- Zama ukutya kakuhle ukubuyekeza ukutya okulula.
- Yongeza amathontsi eoyile ye-olive kwiisendwitshi zakho nakwiisendwitshi: iyakuphepha ukuqhina okufana neeholide.
Unako ukuhlawula ...
Yitya iiayisikhrim. Uchitha amandla amaninzi elunxwemeni kangangokuba ayinakuphembelela indlela otya ngayo ukuba nje awudluli kuyo. I-sorbets ezingcono kunye ne-ice lollies.