Kwabaninzi, iartichokes yimifuno emnandi, kulula ukuyipheka kwaye ilungele nomzimba. Ukongeza, ngoku uba ngumlinganiswa ophambili wokutya othembisayo ulahlekelwe ukuya kuthi ga kwi-2 kilos kwiveki nje enye. Yintoni eyinyani kule ngxelo? Ngaba oku kutya kuyasebenza ngokwenene? ...
Siyazi ukuba le mifuno inemininzi iipropathi zesondlo kwaye kubonakala ngathi ngenxa yezi mpawu zilungele abo bafuna ukunciphisa umzimba. Ukuba sicinga malunga nefayibha ephezulu kunye nomxholo wamanzi, sibona kusengqiqweni ukuba inokusetyenziselwa ukunciphisa umzimba.
Ukongeza, kukutya okukhawulezayo (kuhlala phakathi kweentsuku ezi-3 kunye neveki ubukhulu becala), ukulinganisela kwaye oko kukuvumela ukuba unciphise umzimba ngaphandle kokulamba kwaye ngaphandle komzamo omkhulu. Ngubani ongazukujoyina ukutya okunje ukuze aphulukane nezo kilos zongezelelekileyo?
Ukutya kwe-artichoke yenye yezona zininzi kulandele kwilizwe lethu. Isekelwe kuluhlu olude lweepropathi ezinenzuzo kumzimba, nto leyo ivumela ukuba sinciphise umzimba ngexesha elifutshane kakhulu. Yenye yezo zidlo ezingummangaliso ekufuneka sizithathe ngokhozo lwetyuwa. Andidinwa kukuthetha ukuba akukho mimangaliso, ngakumbi xa sifuna ukunciphisa umzimba.
Nangona kukho iingenelo, oku kutya kunakho tabachasi njengabantu abalungileyo. Kule nqaku siza kubona izibonelelo kunye nemingcipheko ukuze uthathe isigqibo sokuba kufanelekile ukukhetha oku okanye hayi indlela yokunciphisa umzimba.
Zithini iartichokes ezenza ukuba sinciphise umzimba?
Las iartichokes zimbalwa kakhulu iikhaloriNgayo yonke i-100 grams yemveliso sineekhalori ezingama-44. Zinokutyiwa zodwa okanye ngokunye ukutya. Enyanisweni, okufanelekileyo kukudibanisa kunye nokunye ukutya ukugqiba ukutya.
Izakha mzimba ezikule mifuno zisivumela ukuba sinciphise umzimba zifumaneka emagqabini. Nazi ezi zisivumela ukuba sinciphise ubunzima:
- Icandelo lokuqala le artichokes ngamanzi.
- Icandelo lesibini ngokwemiqathango yobuninzi i-carbohydrates, igxininisa i-fiber. Bagqwesile ifayibha umthombo. Ngapha koko, ziqulathe ikota yefayibha yemifuno ekufuneka siyithathile yonke imihla. Oku kusenza sizive sihluthi ngokukhawuleza kwaye ngaloo ndlela siyakuphepha ukusebenzisa iikhalori ezininzi.
- Iartichokes ziqulathe zitshini, eyaziwa ukuthintela ukwenziwa kwecholesterol kunye nokunceda ukuphucula ukujikeleza. Yiyo loo nto olu hlobo lokutya lusetyenziselwa abantu abaneengxaki ze iselulite.
- Isixa se silymarin iye, ikhusela kwaye isomeleza isibindi sethu.
- yakhe I-diuretics. Oku kuthetha ukuba iyanceda umzimba wethu ukuphelisa ukugcinwa kolwelo, iucoceko kunye netyhefu.
- Anamafutha amancinci kodwa atyebile kwi-potassium kunye ne-phosphorus. Ziyilungele imisipha yethu, inkqubo yemithambo-luvo, amathambo namazinyo.
Ezinye izibonelelo zokutya kwe-artichoke
Ukutya i-artichokes kulungile kwizintso zethu kunye ne-gallbladder ngenxa yempembelelo ye-detoxifying. Siziva ngathi asidumbanga isisu kwaye sinefuthe ekugcinweni kolwelo, siphucula imvakalelo yobunzima emilenzeni.
Ukusetyenziswa kwayo kuyacetyiswa kubantu abane-cholesterol ephezulu okanye iswekile kwaye ukuba isibindi kufuneka sicoceke. Kungenxa yokuba i-artichoke ineekhalori ezimbalwa kakhulu kunye nemicu emininzi kwaye ine-index ye-glycemic ephantsi kakhulu, eyenza ukuba ibe kukutya okufanelekileyo ngakumbi kubantu abanesifo seswekile.
Umngcipheko we-artichoke diet
Ukuba bekufanelekile njengoko kubonakala ngathi, kutheni ungasoloko ulandela le ndlela yokutya? Ukuba silandela oku kutya ngaphaya kweveki siya kuba neengxaki ezinzulu zempilo kuba siya kuswela izondlo eziyimfuneko.
Phakathi kwenyani yokuba iartichokes ayinazondlo zininzi kwaye ngokuphelisa izondlo ezingamanzi nazo ziyasuswa, kufuneka silungelelanise oku kutya kwiintsuku ezi-3 okanye ubuninzi beveki. Iveki yokutya akufuneki idlule. Ngaphezu, kule veki kuya kufuneka wongeze ukutya okuhambelana nokutya okufana neziqhamo, imifuno, iimveliso zobisi, irayisi ... ndiza kukunika umzekelo wokutya kwe-artichoke.
Ungaphulukana neekilos ezimbalwa ngeveki. Nangona oku, ekupheleni kokutya kwaye ukuba asitshintshi imikhwa ukutya, kusenokwenzeka ukuba sihlupheke isiphumo esothusayo sokwenyuka. Asizukufumana kuphela iikhilos ezilahlekileyo kodwa ezinye ngaphezulu. Oko kwenzeka ngayo nayiphi na "ukutya okumangalisayo," kwaye oku kunjalo.
Kubalulekile ukukhumbula ukuba ngaphambi kokwenza naluphi na uhlobo lokutya, kufuneka sikhumbule ukuba kufuneka sitshintshe indlela esitya ngayo, hayi ngendlela ethe ngqo, ngonaphakade. Kwaye ngaphandle kokutya kufanelekile soloko umthambonokuba kuhamba ngokukhawuleza iyure ngosuku. Ngaphandle kolu tshintsho, akukho ukutya okusebenzayo.
NgokuqinisekileyoUkutya okufumaneka kwi-artichoke kunokuba yingozi ngempilo ukuba asiyenzi ngokuchanekileyo. Kukutya okuphantsi kwiikhalori kangangokuba njengoko iintsuku zihamba sibuthathaka kunye nokuphelelwa ngamandla. Kananjalo asiyidli iiprotheni okanye amafutha abalulekileyo, kwaye umzimba ubonakala ungalungelelananga. Yiyo loo nto ukutya okubonelela ngezi ntlobo zezondlo emzimbeni kufuneka zongezwe.
Nangona kunjalo, kunokwenzeka ukwenza uhlobo olunempilo lokutya kunye nokutya kwe-artichoke ukuba idityaniswe ngokufanelekileyo nokunye ukutya. Kufuneka sincedise izondlo ezibalulekileyo ekutyeni okunjalo kwaye ulandele uhlobo olulungeleleneyo lokutya. Yingakho kucetyiswa ukuba siye kwingcali ukuba isikhokele malunga nendlela yokudibanisa ukutya ukulandela oku okanye nayiphi na enye indlela yokutya, ngaphandle kokulimaza impilo yethu.
Uyilungiselela njani imenyu yokutya kweatitchoke?
Unako yitya ikrwada kwiisaladi, i-steamed, kunye ne-lemon encinci okanye njenge-infusion okanye i-decoction.
Akukho lunye uhlobo lokutya kwe-artichoke, unokuyila ngendlela othanda ngayo ngokulandela izikhokelo ezithile. Yonke imihla kufuneka ibe nayo Izidlo ezi-5:
- un isidlo sakusasa esilula: Iziqhamo ze-1 ze-2 kunye nekhofi kunye nobisi oluncitshisiweyo okanye i-infusion.
- un isidlo sasemini ngaphambi kokutya nokuba lula
- la isidlo, esiza kuba sisitya esiphambili sosuku. Singabakhapha ngemifuno ebilayo okanye senze iisaladi. Banokuba yi-gratin nge-skim cheese okanye yenziwe nge-ham ephekiweyo okanye egobileyo. Iintsuku ezimbalwa evekini singongeza intlanzi kunye nenyama emhlophe, njengenkukhu.
- unayo umthamo ukukhanya kakhulu: 1 isiqwenga sesiqhamo, ukunqanda ibhanana.
- kunye inani, isitya sesibini esibalulekileyo sosuku: i-artichokes eyosiweyo okanye nge-chard okanye i-seaweed. Sinokuyikhapha kunye ne-infusions, iimveliso zobisi kunye neeshizi ezinamafutha aphantsi.
Izidlo ezi-5 akufuneki zibene-artichoke. Ukusetyenziswa kwayo kucetyiswa kwizitya eziphambili, oko kukuthi, isidlo sasemini kunye nesidlo sangokuhlwa. Iintsuku ezi-3 okanye ezisi-7 zokutya okuhlala kuzo, kufuneka babe nokutya okwahlukeneyo ukufaka izondlo ezahlukeneyo.
Iveki e-1 yokutya kwe-artichoke
Ndikushiya umzekelo weveki yokutya i-artichoke malunga nesidlo sasemini kunye nesangokuhlwa, ezona zitya ziphambili zosuku:
NgoMvulo:
Ukutya: 100g yenkomo tagliata, 100g artichokes, iarugula kunye nesaladi ebomvu chicory kunye neorenji.
cena: i-omelette ngeentliziyo ze-artichoke kunye neqanda, i-150 g yeentliziyo ze-artichoke, i-50 ml yobisi, i-150 g yeefatata kunye ne-parsley kunye ne-2 tangerines.
NgoLwesibini:
Ukutya: I-50 g yerayisi kunye ne-100 g ye-artichokes ehlotshiswe ngejusi yesiqingatha se-lemon, i-1 teaspoon yeoli, i-tablespoon ye-Parmesan ushizi, isaladi yeentliziyo ze-endive kunye neediliya ezincinci.
cenaIsaladi ene-150 g yeartichok, 50 g yenyama ephekiweyo, i-30 g ye-emmental, i-100 g yesaladi yaseBelgium, i-150 g yefennel kwisaladi kunye nepere.
NgoLwesithathu:
UkutyaI-60 g yespaghetti ene-200 g ye-artichokes, i-15 g yeParmesan, isaladi yeletisi, itumato kunye neeradishes kunye neetangerines ezi-2.
cena: I-300 g yentliziyo ye-artichoke, isaladi eluhlaza kunye ne-beet, isaladi ye-kiwi, ii-apile kunye neeorenji.
Lwesine:
Ukutya: I-150 g ye-rump yenkomo, i-200 g ye-artichokes, i-200 g yamazambane abilisiwe kunye nepere.
cena: 200 g we artichokes yetumato, isaladi eluhlaza edityanisiweyo kunye negaqa elincinci leediliya ezimnyama.
NgoLwesihlanu:
Ukutya: I-50 g ye-pasta kunye ne-60 g ye-tuna yendalo kunye ne-100 g yeentliziyo ze-artichoke, isaladi ye-lettuce kunye ne-kiwis ezimbini.
cena: isaladi ecebileyo kunye ne-250 g ye-artichokes kunye ne-200 g ye-prawns, i-150 g ye-broccoli ene-steamed kunye nesaladi yesithelo samapere, ama-orenji kunye nama-mandarin.
NgoMgqibelo:
Ukutya: I-150 g ye-artichokes ebhakiweyo, iqanda, ibhontshisi eluhlaza kunye nesaladi ye-beet kunye ne-apula.
cena: 60 g ye-carpaccio (ukunambitha), i-100 g ye-artichokes, i-20 g yeParmesan, isaladi yebhontshisi eluhlaza kunye ne-2 mandarin oranges.
Cawe:
Ukutya: 100 g ye-fillet, i-100 g ye-artichokes kunye ne-1 ipeyari.
cena: I-300 g yentliziyo ye-artichoke, isaladi eluhlaza kunye ne-beet, isaladi ye-kiwi, ii-apile kunye neeorenji.
Ngaba uyafuna ukwazi ukutya okuninzi? Jonga iprofayile yam kwaye uya kukwazi ukubona zonke izidlo ozilayishayo :).
Ukuba ulithandile eli nqaku, unganqikazi ukwabelana ngalo nabahlobo bakho! :). Ukuba unayo nayiphi na imibuzo, shiya uluvo kwaye siya kukuphendula ngovuyo ngokukhawuleza.