Ukutya okuluhlaza okokutya yeyona ndlela yokutya kukutya okuluhlaza okanye okushushu. Kuba akukho kupheka kuqhubekayo, isicwangciso sokutya esiluhlaza sinokubonakala sahluke kakhulu kunendlela yokutya yesiNtu. Zama ukusebenzisa ezi zicwangciso zokutya zine njengendlela yokutsiba ukuqala ukutya kwakho okuluhlaza ukutya. Ukuba ufuna uncedo lokukhuphela iiplani zokutya eziprintiweyo, jonga eziiingcebiso eziluncedo.
Usuku lokuqala
Phrinta ezi zicwangciso zokutya ukutya okrwada!
Isidlo sakusasa
Qala ngesiqhamo se-smoothie okanye i-smoothie eluhlaza, equle ezi zithako:
- Iikomityi ezine okanye ezintlanu zeziqhamo ezitsha kunye nemifuno eluhlaza
- Umkhenkce
- Iikomityi ezimbini okanye ezintathu zamanzi
- Ukhetho: yongeza iqanda elinye eluhlaza
- Ukutya ukutya okuPhila ngokutya: I-13 yokutya onokuSitya nangoku
- Amaxabiso esondlo semifuno esi-7 ekufanele ukuba uyityile ekudleni kwakho
- I-10-Protein High-Vegetarian Foods yokongeza kwiDiet yakho
I-snack
- Amandongomane aluhlaza
- Iziqhamo ezintsha ezinje ngeeorenji, iiapile okanye amapere
Isidlo sasemini
Yitya isaladi enkulu esekwe koku kutya:
- Imifuno eluhlaza eluhlaza
- Zintathu iintlobo zeselery
- Iitumato ezimbini ezinkulu
- Nawuphi na umbala webell pepper
- Iiavokhado
- Imbewu kajongilanga
Ungatyibilika kwisaladi yokunxiba eyenziwe ngeoyile ecinezelweyo ebandayo kunye / okanye isencindi esencindiweyo yejusi yeorenji.
I-snack
- Iikomityi ezine zamaqunube okanye ipayinapile okanye iipesika ezintathu
Isidlo sangokuhlwa
Yiba nesaladi yespinatshi kunye noku kulandelayo:
- Amagqabi esipinatshi somntwana
- ilethasa yamaroma
- Iikhukhamba
- Utamatisi
- I-anyanisi eluhlaza
- Amacandelo eorenji
Bhangqa nejusi yemifuno esandula ukwenziwa equlathe kakhulu imifuno eluhlaza.
IDessert okanye iSnack Evening
- Iipecans ezili-10 eziluhlaza okanye i-walnuts
- Ibhanana
Usuku lwesibini
Isidlo sakusasa
Qala usuku lwakho ngejusi entsha eyenziwe ukusuka:
- Iiapile ezimbini
- Ikomityi enye yespinatshi
- Iikherothi ezimbini
Yonwabela ijusi yakho ngee-10 ukuya kwi-20 zamandongomane emacadamia
indlela yokwenza umgibe kanomeva
I-snack
- Izibambo ezibini
Isidlo sasemini
Yitya isaladi eyenziwe ngezi zinto zilandelayo:
- Netyhukhamba
- Itumato
- Uzucchini
- Iponyoponyo
Gcoba ijusi ye-orenji esandula kutsalwa ngaphezulu njengokunxiba.
I-snack
- Iiorenji ezimbini
Isidlo sangokuhlwa
Zama isitya sesuphu ebandayo enezithako zidityaniswe kunye:
- Iiavokhado ezimbini
- Isiqingatha sekhukhamba esixobukile
- I-1/2 indebe yejusi entsha
- 2 iisupuni zomhlaba icoriander
- 1 ithisipuni yomhlaba turmeric
- 1 ithisipuni ikumin yomhlaba
- 1 indebe yamanzi
Phezulu isobho kunye 'nekhilimu' eyenziwe kwezi zithako zidibene kunye:
- 1 indebe cashews
- 1 tbsp.ijusi yelamuni
- 1 icephe eluhlaza, ivumba leapile cider iviniga
- 1 indebe yamanzi
Bhangqa ngelitha enye (ilitha enye) yejusi yemifuno esandula ukwenziwa enemifuno eluhlaza, kunye neziqhamo ezahlukileyo.
IDessert okanye iSnack Evening
- Amajikijolo angama-30 ukuya kuma-40
Usuku lwesithathu
Isidlo sakusasa
Zama isidlo sakusasa esicocekileyo esimnandi esenziwe koku kulandelayo:
- Ikhokhonathi enye encinci ixutywe khrimu
- 1 indebe entsha, amaqunube aqholiweyo
Thela ukhilimu phezu kwamaqunube kwaye wonwabe.
I-snack
- Iiapile ezimbini
- Iimbambo ezimbini zeseleri
Isidlo sasemini
Zama i-smoothie etyebileyo, e-creamy enencasa encinci yetshokholethi kunye namandongomane. Hlanganisa ndawonye ezi zithako:
- Iibhanana ezimbini
- 1 icephe ibhotolo ye-alimondi eluhlaza
- Iipunipoli ezi-2 zebhotela ekrwada
- 1 indebe yomkhenkce
I-snack
- Iipersimm ezimbini
- Imifuno eluhlaza eluhlaza
Isidlo sangokuhlwa
Yonwabela isidlo sangokuhlwa esenziwe ngeentonga zucchini ezibhijiweyo. Inkwenkwezi ene-zucchinis ezimbini ezixutywe kunye nezisikiweyo, ezigutyungelwe kwezi zithako zilandelayo, kunye ne-dehydrate:
- Iipuniwe ezi-2 zeoyile yomnquma
- 1 icephe egalelwe igalikhi
- 2 tbsp.umvubelo wesondlo
- Ityuwa kunye nepepile ukungcamla
IDessert okanye iSnack Evening
- Izibambo ezibini
- Iipecans ezili-10 eziluhlaza
Usuku lwesine
Isidlo sakusasa
- Amajikijolo angama-30 ukuya kuma-40
- Inye yeavokhado
I-snack
- Iiorenji ezimbini
- Imifuno eyahlukeneyo
Isidlo sasemini
Yonwabela isaladi ngexesha lesidlo sasemini ebandakanya oku kulandelayo:
- Imifuno eluhlaza
- Iponyoponyo
- Iiapile eziluhlaza
- I-Raw, irayisi iviniga yokunxiba
Gqibezela isaladi yakho ngeziqhamo ezisencindiweyo kunye neejusi zemifuno.
I-snack
- 1 indebe imbewu kajongilanga
Isidlo sangokuhlwa
Zama i-pizza eluhlaza eyenziwe nge-almond crust. Ukuqokelela kubandakanya ezi zinto:
- Iikomityi ezimbini zomgubo weamangile omhlaba
- 1 indebe yembewu yeflakisi yomhlaba
- 1 icephe oregano
- 1 itispuni ikumin
- 1 indebe yamanzi
- 1 icephe yeoyile ye-olive
Hlanganisa ndawonye izithako; emva koko yenza ii-pizza ezincinci kunye nokuphelelwa ngamanzi emzimbeni. Phezulu kunye nemifuno yakho oyithandayo eluhlaza.
Isidlo esifanelekileyo
Ukutya okuluhlaza ukutya kuvumela iziqhamo kunye nemifuno, kwaye kufumana iiprotein kumandongomane nakwiimbewu. Imifuno enamagqabi aluhlaza inentsimbi eninzi kunye necalcium, ngelixa imveliso eyahlukeneyo inika iivithamini kunye neeminerals kunye nee carbohydrate. Iiavokhado, ioyile, amandongomane kunye nembewu zonke zibonelela ngamafutha ayimfuneko. Zama ukulandela ezi zicwangciso zokutya, okanye uzixube wenze isicwangciso sakho sokutya kwaye ufumane ibhalansi kukutya kokutya okuluhlaza.
