Itshathi yeentsuku ezingama-21 yokutya eIndiya yokuPhulukana nobunzima, yaBalimi

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

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Ndithumele Nge-Imeyile Veza Kwindawo

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Ukutya kwemifuno yaseIndiya kokona kutya kuluncedo ekufumaneni injongo yokuphulukana nobunzima. Kulula ukuyenza, kulula ukuyigcina, ifumaneka ngokulula kwaye iyanelisa ngaxeshanye. Kungaba ngumceli mngeni kwangaxeshanye xa kuziwa ekutyeni okutyayo ngokupheleleyo, kodwa kungenzeki.

Ukutya okusekwe kwizityalo ezifana nemifuno eluhlaza, imifuno enamagqabi, iziqhamo zesitrasi, iziqhamo ezinamanzi, iisiriyeli, njl., Azityebanga kuphela kwifayibha kunye neeproteni kodwa zitshisa amanqatha kakhulu. Ke, ukuba utya imifuno kwaye ufuna itshathi yokutya ngaphandle kwenyama, itshathi engezantsi ayizukunceda kuphela ukutshisa amanqatha kodwa iya kukunika amandla amakhulu ngaphandle kokongeza amafutha emzimbeni wakho.

Kukuthini ukutya kokutya kwemifuno kuphela?

Ukutya okuqulethe konke ukulingana okufanelekileyo kwemifuno eluhlaza, iziqhamo, imifuno enamagqabi, isixa esifanelekileyo seecarbs ngokusebenzisa amandongomane, iitshokholethi, njl., Ngaphandle kwenyama kuthiwa kukutya kwemifuno. Kodwa, musa ukuyixuba kunye nokutya kwevegan. Ukutya kwemifuno kubandakanya iimveliso zobisi ngokunjalo.

Ukutya kwemifuno kutyebile kwizimbiwa, i-iron, ikhalsiyam, iivithamini, iiproteni kwaye ayinamafutha kwaphela. Oogqirha abaninzi bancomela ukutya kwemifuno ukuthintela izifo ezifana nesifo sentliziyo, isifo samathambo, idlala lengqula, njl.

Isicwangciso seentsuku ezingama-21 sokutya kwemifuno:

• Ungaze utsibe isidlo
• Qhubeka nokutya into okanye enye rhoqo
• Ukunciphisa amanqatha, iswekile kunye nokutya okune-carb
• Musa ukusebenzisa isoda kunye noshukela ococekileyo
• Sela amanzi amaninzi
• Namathela kwintando

Nantsi itshathi yeentsuku ezingama-21 zokutya kwabaTyiwayo:

Usuku 1

Ekuseni kakhulu: 3-4 iisupuni zembewu exubekileyo okanye imbewu oyikhethile (ivatala, iflakisi, isesame, njl.

Isidlo sakusasa: Oats ngembewu yeflakisi yomhlaba kunye nebhanana + incindi entsha oyikhethile

Mid-kusasa: 1 indebe yevatala + ikhokhonathi ethambileyo

Isidlo sasemini: 1 indebe emdaka / irayisi ebomvu ngesitya esinye esibilisiweyo kunye nedali enetyiwa, ikhukhamba, iminqathe kunye netumato, ibhotolo.

I-snack yasemva kwesidlo sasemini: 1 indebe iti eluhlaza + 1 isonka se-multigrain

Isidlo sangokuhlwa: 2 i-multigrain rotis + isaladi + 1 isitya se-fat curd

Izibonelelo: Imbewu yeflakisi ngumthombo olungileyo wamafutha asempilweni anceda ukunciphisa ukudumba. Ivatala igcina indlala ilawulwa yindlala. I-Buttermilk isika amanqatha kwinqanaba elikhulu.

Usuku 2

Ekuseni kakhulu: 1 iglasi yomnqathe + iorenji + ijusi yejinja (cofa ukujonga iresiphi)

Isidlo sakusasa: I-2 uttapam yemifuno ephakathi eyenziwe ngeoyile encinci nge-sambhar

Mid-kusasa: isitya esineziqhamo + kunye nejusi yobusi

Isidlo sasemini: 1 isitya esibomvu okanye esimdaka irayisi + 1 isitya esidityanisiweyo semifuno subji + curd

Thumela isidlo sasemini: Iikomityi ezimbini zamanzi ecoconut

Isidlo sangokuhlwa Imifuno ipulao + imifuno i-raita + isaladi (ukhetho)

Izibonelelo: I-Orenji ngumthombo omkhulu wevithamini C. Ikalika kunye nejusi yobusi ngumthombo omkhulu wokusika amanqatha kwaye isebenza kakuhle xa ixutywe namanzi ashushu. Irayisi emdaka inexabiso elincinci lamafutha xa kuthelekiswa nezinye iintlobo zerayisi. Amanzi ecoconut agcina iphango phantsi kolawulo.

Usuku 3

Ekuseni kakhulu: Isiqhamo se-1 sokhetho lwakho + 1 iglasi yejusi ekrakra (cofa apha ukuze ufumane iresiphi)

Isidlo sakusasa: 1 indebe ye-multigrain flakes enamaqunube, iiamangile, imihla kunye neapile + 1 ikomityi yeti eluhlaza

Mid-kusasa: 1 indebe yeti (iswekile encinci) + ii-biscuits ezi-2 ze-multigrain

Isidlo sasemini: Ingqolowa ye-2 yengqolowa + ye-1 isitya esibilisiweyo se-pulse chaat (rajma, chana, chana emnyama, i-moong eluhlaza, njl.

I-snack yasemva kwesidlo sasemini: Iipistachios eziyi-10 kwiigobolondo (ezingafakwanga ityuwa) + 1 indebe esandula ukucinezelwa ijusi yeorenji

Isidlo sangokuhlwa: 1 isitya sesithelo kunye ne-veggie edityanisiweyo yesaladi yokukhetha + i-2 bran rotis (ingqolowa ye-roti okanye i-oat bran) + 1 isitya sesipinatshi

Izibonelelo: Umqala okrakra unokunquma amanqatha ukuya kuthi ga xa usetyenziswa kwisisu esingenanto. Ngumthombo omkhulu wentsimbi, ococa igazi. Iimbotyi ezibilisiweyo kunye ne-pulses ngumthombo omkhulu weprotheni, kwaye imifuno ikunika ii-carbs ezilungileyo, iiminerali kunye neevithamini.

Usuku 4

Ekuseni kakhulu: Iitisipuni ezi-2 zembewu yefenugreek egalelwe ubusuku bonke emanzini

Isidlo sakusasa: OKANYE ipenishi yesandwich kunye nejusi entsha yeorenji

Mid-kusasa: 1 indebe ipayinapile kunye ne-pinch yejusi ye-lime kunye netyuwa ye-Himalayan

Isidlo sasemini: Iimbotyi ezibilisiweyo + uspinatshi lomntwana + iminqathe + ikhukhamba + i-beetroot enxibe ngokukhanya + 1 indebe yeoli egcwele amafutha

I-snack yasemva kwesidlo sasemini: I-1 isitya ihluma ibhel + amanzi ecoconut

Isidlo sangokuhlwa: 1 isitya semifuno dalia upma okanye 1 isitya semillet yemifuno upma + 1 isitya sambhar + 1 isitya sesaladi okanye isuphu

Izibonelelo: Imbewu ye-Fenugreek inceda ukukhulisa imetabolism, kwaye amanzi anceda ukukhupha ityhefu. I-paneer ngumthombo olungileyo wekhabhathi ekhanyayo eyimveliso yobisi. Iinanapple lisika kakhulu inqatha, ngakumbi isisu. Ihlumelo ligcina ukwetyisa kulungile kwaye kunjalo nangamanzi ecoconut ngokugcina isisu sipholile.

Usuku 5

Ekuseni kakhulu: I-beetroot + i-apile + ijusi yomnqatha (cofa apha ukuze ufumane iresiphi)

Isidlo sakusasa: Izilayi ezibini zesonka se-multigrain esinamafutha kunye nebhotolo engenatyuwa + ijusi eluhlaza (ii-apile ezi-3 eziphakathi + 1 ikhukhamba enkulu + 1 ilamuni enkulu enolusu + 1 ikalika ngesikhumba + 1 igqabi lettuce)

Mid-kusasa: 1 indebe yeti eluhlaza + iapile

Isidlo sasemini: Isipinatshi irayisi emdaka + ithanga + I-Bengal gram curry + 1 indebe ibhotolo

I-snack yasemva kwesidlo sasemini: 1 indebe muskmelon kunye neapile

Isidlo sangokuhlwa: I-2 ye-rotis yengqolowa + paneer bhurji + isaladi + curd

Izibonelelo: Ijusi ye-beetroot yinto enkulu ye-detox. Isonka seMultigrain sibonelela ngokugaya kakuhle kunye nenani elincinci leecarbs. Ijusi eluhlaza ibonelela ngezimbiwa ezininzi kunye nefuthe lokupholisa esiswini. Ii-apile zigcina iphantsi kolawulo lwephango.

Usuku 6

Ekuseni kakhulu: 1 ikomityi yelamuni kunye nejusi yevatala (1 ilamuni, 1 ikomityi yevatala kunye necephe elinamagqabi mint

Isidlo sakusasa: I-idlis e-2 ene-steamed ene-chutney kunye ne-sambhar + ijusi yeziqhamo ze grapefruit (i-4 yeziqhamo ze grapefruit + 1 ilamuni + ii-limes ezimbini + 1/4 ipayinapile ephakathi + kunye nejinja encinci

Mid-kusasa: 3-4 iziqhamo ezomileyo + ikhokhonathi ethambileyo

Isidlo sasemini: I-lemon chilies irayisi i-noodle ene-yoghurt entsha

I-snack yasemva kwesidlo sasemini: 1 indebe yabantwana iminqathe kunye neswekile yomnqatha engena-carrot

Isidlo sangokuhlwa: 2 i-multigrain rotis, i-curd entsha, isaladi, i-curry yemifuno eluhlaza

Izibonelelo: Ilamuni kunye nejusi yevatala ikwangumgawuli omkhulu wamafutha kunye namagqabi e-mint agcina umzimba upholile. I-Idlis ithathwa njengesona sidlo sakusasa silungileyo, njengoko zinomphunga kwaye zingenamafutha ngokupheleleyo kwaye zilula ukwetyisa. Ijusi yeziqhamo zeediliya kwakhona sisinciphisi esikhulu sokukhupha idosi kunye nokusika amanqatha. Iikherothi zingumthombo omkhulu wentsimbi kunye neevithamini, zisenza ukuba amehlo abe namandla kwaye kuncede ekwehliseni ubunzima.

Usuku 7

Ekuseni kakhulu: 1 ithisipuni iapile cider iviniga kwikomityi yamanzi

Isidlo sakusasa: 2 iswekile ephantsi i-pancake eshushu + yejusi yekhukhamba (Iikomityi ezi-3 zetamatato ecoliweyo, iikomityi ezi-2 ikhukhamba, 1 isitokhwe esityikityiweyo, kunye ne-frac12 tsp ipepper emnyama, kunye ne-frac12 tsp ityuwa yolwandle kunye nepepile ye-cayenne)

Mid-kusasa: I-1 banana + kunye ne-frac12 indebe yeediliya

Isidlo sasemini: Irayisi imacaroni enemifuno ehleliweyo + isipinatshi kunye nejusi yeapile (ii-apile ezi-3, ispinatshi esikwe iikomityi ezi-2, kunye ne-frac12 ilamuni, kunye ne-frac12 yekomityi ebomvu yamagqabi eletisi, 1/4 tsp pepper cayenne, 1 tbsp ityuwa)

I-snack yasemva kwesidlo sasemini: Isiqhamo se-1 sokhetho lwakho kunye neti eluhlaza okanye amanzi ecoconut

Isidlo sangokuhlwa: Irayisi emdaka + umgubo wegram umgubo wekhari + iimbotyi zaseFransi imifuno + curd

Izibonelelo: Apple cider iviniga inceda ekunciphiseni ubunzima ngokuhlanganisa amanqatha. Iipancakes zisebenza njengokutya kokukopa kodwa ngumthombo olungileyo wexabiso elifanelekileyo leecarbs. Ipepile yeCayenne inceda ekulahlekelweni ngamafutha esiswini. Iimbotyi zaseFrance zineproteni eninzi.

Phinda le tshathi yeentsuku ezi-7 yokutya kangangeentsuku ezingama-21 ngokudibanisa ukutya kunye nokudityaniswa. Unokuziva ngokuzenzekelayo ukulahleka kobunzima ngexesha elincinci kakhulu.

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