Ingabe ungomunye walabo abachitha usuku lonke olwandle? Qaphela ukuthi udlani. Uma usebenzisa kabi i-chiringuito, ubhiya, ama-tapas nama-ayisikhilimu, ungakhuluphala unganakile.
Umbono omuhle kakhulu: letha ukudla. Silungiselele amamenyu amahlanu amasha, anempilo futhi alula ongahamba nawo endaweni epholile.
Uma ungafuni ukudla njalo ebhishi lolwandle noma uzoya ema-coves noma emabhishi alahlekile, hamba nokudla kwakho. Kepha ungalingeki ulahle amasaka ama-chips, isoda, nokusikeka okubandayo. Ngaphandle kokuqaphela, ungahle ungalingani ukudla kanye nezikali.
Uma uselangeni, kufanele udle uketshezi oluningi nokudla okusiza umzimba wakho ukumelana nokushisa nokugwema ukushisa okushisayo kanye nezinkinga zesisu. Ekudleni kwakho kwansuku zonke kufanele kube namavithamini amaningi, i-beta carotenes namanzi, ukugwema ukuphela kwamanzi emzimbeni, ukuvimbela ukusha nokuthola i-tan ephephile nenhle.
Ukwenza okuhle kakhulu olwandle ngaphandle kokukhathazeka ngomugqa wakho nangempilo yakho, kungcono ukuzilungiselela amamenyu akho. Nazi iziphakamiso ezintsha kakhulu futhi ezihlwabusayo.
Uma ufuna ukubona izindlela zokupheka, bese ufunda ...
Amasaladi we-tan: Ukuthola i-tan enhle nephephile akuxhomekile kuphela esikrinini selanga kodwa kulokho okudlayo elangeni. Izithelo nemifino akukwazi ukulahleka kwimenyu yakho, okunamavithamini amaningi, i-beta-carotenes nama-antioxidants okukuvikela kuma-radicals wamahhala akhiqizwa yilanga. Isitsha lapho ungahlanganisa khona lezi zithako ngasikhathi sinye sikuma-saladi. Ezinye iziphakamiso:
- Utamatisi, ikhukhamba ne-tuna.
- Ama-ulethisi, ummbila nobhontshisi.
- I-pasta ne-avokhado, egqoke ngamafutha omnqumo.
- Uphayinaphu, isanqante nensimu ebhemayo.
- I-apula, ipheya, ikhabe namantongomane.
Hambisana nabo: utamatisi, isanqante noma ujusi kaphayinaphu.
Okwe-dessert: i-yoghurt enesipuni yesipuni segciwane likakolweni noma izithelo.
Ithiphu ewusizo: Uma isaladi kuzoba isidlo esisodwa, qiniseka ukuthi lihlala linamaprotheni athile (i-tuna, ushizi, i-turkey, i-salmon, njll.).
Ama-sandwich anempilo futhi alula: Kuyindlela elula futhi ewusizo kakhulu. Isinkwa esisikiwe, isoseji ethile ... nokuxazululwa kokudla. Hhayi ngokushesha okungaka. Khetha izithako zamasemishi akho kahle uma ungafuni ukuzitika nge-cholesterol nama-calories, futhi ungondli kahle. Khetha isinkwa esine-cholesterol ephansi, isibonelo ukolweni ophelele, futhi njengokugcwalisa khetha ukudla okunamafutha aphansi bese ukhohlwa ukusikeka okubandayo. Imibono emihle kakhulu:
- Iham yase-Iberia notamatisi.
- Omelette waseFrance.
- Ukusikeka okubandayo kwe-turkey noma kwenkukhu.
- Ushizi onezilayi zikatamatisi.
- Imifino ngamafutha omnqumo esikhundleni semayonnaise (ulethisi, utamatisi, i-tuna, isilimo esinengono emnandi edliwayo, ummbila ...)
- I-Salmon ene-capers nokuthinta uwoyela womnqumo.
Hambisana nabo: isiphuzo esincane noma amanzi.
Okwe-dessert: ikhabe noma ikhabe (zithathe zibe yizicucu ngaphandle kwesikhumba).
Ithiphu ewusizo: gwema amasemishi okubhotela nokusebenzisa amasosi afana nemayonnaise.
I-pasta nelayisi, amandla amsulwa: Zombili zinhle kakhulu ekulungiseleleni izitsha ezibandayo ehlobo ukukusiza ukuthola amandla olwandle omunca wena. Ngaphezu kwalokho, kungukudla okugcinwa kusesimweni esihle futhi kubanda okumnandi. Umbono omuhle kakhulu ukuzilungiselela ebusuku bese ugcine ingxenye yosuku olulandelayo:
- Isaladi lelayisi: ngommbila, upelepele othosiwe, ama-prawn, iqanda elibilisiwe, isilimo esinengono emnandi edliwayo ...
- I-pasta ephekwe ne-tuna.
- Imimoya noma imakharoni noshizi ogayiwe notamatisi.
- Ilayisi ngophayinaphu, i-apula kanye namagilebhisi omisiwe.
- Isaladi le-pasta: ngommbila, i-apula, i-tuna, izinti ze-crab ...
Hambisana nabo: Iced green tea enongwe nge-saccharin (yenza i-thermos ekhaya bese uyiqandisa).
Okwe-dessert: izithelo noma iqhwa lolly.
Ithiphu ewusizo: Gijimisa i-pasta noma ilayisi ngaphansi kwamanzi abandayo ngemuva kokubilisa ukuze kungabi nokudangala.
Amasangweji wokuvuselela amabhethri akho: Uma uphume ngobusuku obudlule futhi ushise ama-calories amaningi udansa, uma ulambile kakhulu noma ungenasikhathi sokulungiselela noma yini, inketho engcono kakhulu isemishi. Kepha ikhethe ngokuhlakanipha:
- I-Iberian ham ngotamatisi namafutha omnqumo.
- I-French omelette noma amazambane.
- Imifino ngaphandle kwemayonnaise.
- Inkomo.
- Ingwane.
Hambisana nabo: ubhiya ocacile, ongeyena utshwala noma i-soda elula.
Okwe-dessert: i-yogurt enesikimu noma izithelo.
Imenyu yaseMedithera: Ukudla olwandle akudingeki kuyeke ukunambitheka. Kunezitsha ezijwayelekile zasehlobo zokudla kwaseMedithera okuhle kakhulu ukuzijabulela elangeni. Uma uzipheka, gcina ingxenye yolwandle; uma kungenjalo, ungabayalela ukuthi bahambe endaweni yokudlela:
- I-omelette yamazambane ene-gazpacho: amavithamini akudala, amnandi, anamandla futhi acebile.
- Ikhabe ne ham: liphilile, linomsoco futhi linama-calories aphansi.
- I-Paella: isidlo esiphelele esimnandi esinama-calories afanele
- Inkukhu eyosiwe: ejwayelekile ehlobo, futhi kuyindlela enhle yokubanda.
Hambisana nabo: ingilazi yewayini, ubhiya ocacile noma ongewona utshwala.
Okwe-dessert: ikhabe, ikhabe noma izithelo zonyaka.
Ithiphu ewusizo: zama ukudla lezi zitsha ngosuku olufanayo ezilungiselelwe ngazo.
Ogwini ngaphandle ...
- Ibhodlela elilodwa lamanzi
- Izithelo ezintsha (zithathe zihlutshiwe zisikwe).
- Isipholisi esincane, izingilazi kanye nezinto zokusika zepulasitiki.
- Isikhwama sikadoti ukuqoqa zonke izinsalela.
Khumbula…
- Ungahambi ungadlile ibhulakufesi, ibhishi likuphuca amandla amaningi.
- Ungayeki ukuphuza amanzi noketshezi usuku lonke.
- Zama ukuba nesidlo sakusihlwa esihle ukuze unxephezele ukudla okulula.
- Faka amaconsi ambalwa kawoyela womnqumo kuma-sandwich nama-sandwich akho: kuzokugwema ukuqunjelwa okufana namaholide.
Ungakwazi ukukhokhela ...
Yidla okhilimu be-Ice. Ebhishi usebenzisa amandla amaningi kangangoba ngeke akuthonye ukudla kwakho inqobo nje uma ungakwenzi ngokweqile. Kungcono ama-sorbets nama-ice lollies.