Bella Adams
Ekuboneni kokuqala, ukudla kweqanda-orange kubonakala kungavamile. Kodwa-ke, imiphumela yokusetshenziswa kwayo iyamangalisa kakhulu - kunezimo lapho umuntu, elandela lokhu kudla inyanga, elahlekelwa amakhilogremu angu-15!
Yiqiniso, njenganoma yikuphi okunye ukudla, lokhu akusho ukuthi umphumela onjalo uqinisekisiwe kuwo wonke umuntu, ngoba ithonya lezinye izici emzimbeni alikwazi ukuchithwa, kodwa uma lifunwa futhi kungabikho ukuphikisana, iqanda-orange. Ukudla kungasetshenziswa ukuletha isibalo esimweni esiseduze nesihle.
Izici zokudla kweqanda-orange
Ukudla kweqanda-orange kusekelwe ekuphenduleni kwamakhemikhali okukhethekile emzimbeni lapho kuhlanganiswa ukudla okuthile, kulokhu, amaqanda namawolintshi. Kufanele kukhunjulwe ukuthi akunakwenzeka ngokuphelele ukukhipha umkhiqizo owodwa ekudleni noma ukuwushintshanisa nomunye, obonakala ulingana, umkhiqizo.
Ukusebenza kwalokhu kudla ngokuyinhloko kubangelwa ukuthi umuntu uthatha inani elincane lama-carbohydrate, futhi ukungabi khona kukasawoti cishe kukuvumela ukuthi ususe inani elikhulu loketshezi emzimbeni, okubalulekile ekulahlekelweni kwesisindo sonke. Enye inzuzo yalokhu kudla yiqiniso lokuthi umuntu ngokuvamile akazizwa elambile, okusho ukuthi amathuba okudla okungalawuleki mancane kakhulu.
Izinzuzo amaqanda for kwesisindo
Njengoba wazi, iqanda lenkukhu liwumthombo oyingqayizivele wamaprotheni, abaluleke kakhulu emzimbeni. Ngaphezu kwalokho, iqanda, futhi ikakhulukazi, isikhuphasha salo, siqukethe i-cholesterol namafutha anomsoco. Asikho isidingo sokwesaba i-cholesterol kulokhu - njengomthetho, umonakalo we-cholesterol kubantu ulele ku-cholesterol yangaphakathi ehlanganiswa ngumzimba ngokwawo. Yile cholesterol yangaphakathi eholela esifweni senhliziyo, nakuba kunjalo ukusetshenziswa kwayo ekudleni kufanele futhi kulawulwe. Ngaphezu kwalokho, amaqanda ezinkukhu aqukethe into ebizwa ngokuthi i-lecithin, evimbela ukuqoqwa kwe-cholesterol emzimbeni.
Uma sikhuluma ngamavithamini, amaqanda ezinkukhu aqukethe amavithamini afana no-A, E, no-D, abalulekile emzimbeni womuntu, kanye nama-omega-3 fatty acids. Ngesikhathi esifanayo, i-orange iqukethe inani elikhulu likavithamini C, kanye no-B, A, ne-PP.
Ngenkathi ekudleni kweqanda-orange, udinga ukuphuza inani elikhulu loketshezi. Okungcono, kufanele kube amanzi angenalutho, ahlanzekile, kodwa itiye elingenashukela nalo livunyelwe. Akukho ukuphikisana nokusetshenziswa kobisi, ngaphandle uma, yiqiniso, lo mkhiqizo ngokuvamile awunangozi kumuntu othile.
Njengoba asikho isidingo sokungazinaki imifino ekudleni kweqanda-orange, ngaphandle kwamazambane (nakuba kuhle ukuwadla ngaphambi kwehora noma amabili ngemva kokudla okuyinhloko), kufanele kuphekwe emanzini, hhayi umhluzi. Izinongo nezinongo zingangezwa cishe noma yiliphi inani, kodwa amafutha namanye amafutha kufanele agwenywe.
Ake sizame ukwenza imenyu yokudla kweqanda-orange eyenzelwe amaviki ama-4.
Masibekise ngokushesha ukuthi ukudla kwasekuseni kufanele kube namaqanda enkukhu amabili nohhafu wewolintshi.
UMsombuluko
Isidlo sasemini. Uhlobo olulodwa lwesithelo.
Isidlo sakusihlwa. Inyama ebilisiwe enamafutha aphansi.
NgoLwesibili
Isidlo sasemini. Inkukhu ebilisiwe.
Isidlo sakusihlwa. Isaladi yemifino, amaqanda amabili, nengxenye yewolintshi.
NgoLwesithathu
Isidlo sasemini. I-cottage shizi enamafutha aphansi enemifino.
Isidlo sakusihlwa. Inyama ebilisiwe engenamafutha.
NgoLwesine
Isidlo sasemini. Izithelo nemifino.
Isidlo sakusihlwa. Inyama ebilisiwe ebilisiwe nesaladi yemifino.
Friday
Isidlo sasemini. Imifino ebilisiwe.
Isidlo sakusihlwa. Izinhlanzi ezibilisiwe ezinamafutha aphansi kanye nesaladi yemifino.
Saturday
Isidlo sasemini. Ungaba nezithelo.
Isidlo sakusihlwa. Inyama ebilisiwe ebilisiwe nesaladi yemifino.
Sunday
Isidlo sasemini. Inkukhu ebilisiwe.
Isidlo sakusihlwa. Isaladi yemifino nezithelo.
Isaladi yemifino, efakwe kumenyu yokudla kweqanda-orange
Ngesonto lesibili, kuyadingeka ukunciphisa inani lokudla, futhi kuhle ukushintshela ekudleni okubili ngosuku - ukudla kwasekuseni, amaqanda amabili enkukhu efanayo nengxenye ye-orange, kanye nesidlo sakusihlwa kufanele sishiywe ngokuphelele.
UMsombuluko
Isidlo sasemini. Noma yiluphi uhlobo lwesithelo.
NgoLwesibili
Isidlo sasemini. Noma yimiphi imifino ngaphandle kwamazambane.
NgoLwesithathu
Isidlo sasemini. Inhlanzi ebilisiwe.
NgoLwesine
Isidlo sasemini. Noma yimiphi imifino ngaphandle kwamazambane.
Friday
Isidlo sasemini. Inyama ebilisiwe.
Saturday
Isidlo sasemini. Noma yiluphi uhlobo lwesithelo.
Sunday
Isidlo sasemini. Inkukhu ebilisiwe.
Inyama ebilisiwe, efakwe kumenyu yokudla kweqanda-orange
Imenyu yesonto lesithathu iphinda imenyu yesonto lokuqala, futhi imenyu yesonto lesine iphinda imenyu yesonto lesibili.
Inkambo esheshayo yokudla kweqanda-orange nayo ingenzeka - phakathi nesonto. Ochwepheshe batusa ukudla iqanda elilodwa newolintshi elilodwa nsuku zonke phakathi naleli sonto. Lokhu kuwukudla okuqinile, kodwa imiphumela ibonisa ukuthi ungakwazi ukulahlekelwa amakhilogremu angu-10 wesisindo esiningi ngalesi sikhathi.
Contraindication kanye nezixwayiso zokudla kweqanda-orange
Kufanele kuqondwe ukuthi akuwona wonke umuntu obhekana kahle nokusetshenziswa kanyekanye kwamaqanda nezithelo ezisawolintshi, ngakho-ke ukungakhululeki okuthile kungenzeka. Kudingeka ulalelisise umzimba wakho, futhi uma kubonisa ukuthi ukudla amaqanda namawolintshi ndawonye akufanelekile, udinga ukuma kancane phakathi kokudla iqanda newolintshi. Noma ungakuyeka ngokuphelele lokhu kudla.
Ngaphezu kwalokho, njengoba wazi, kokubili amaqanda kanye nezithelo ze-citrus ziyi-allergener eqinile, ngakho-ke ukubonisana nodokotela ngaphambi kokuqala ukudla okunjalo kubalulekile.
Imisebenzi yezemidlalo ekudleni kweqanda-orange ayiphikiswanga, ngaphezu kwalokho, isiza ukufeza umphumela wokulahlekelwa isisindo. Kodwa-ke, kufanele kukhunjulwe ukuthi ngalesi sikhathi, ngenxa yokuntuleka kwama-carbohydrates, inani lamandla liyancipha, futhi umuntu uba buthakathaka futhi ozele, ngakho imithwalo akufanele ibe mkhulu. Futhi, ngaphezu kwalokho, ukuvivinya umzimba kungandisa indlala, okungase kubangele ukwephulwa kwezincomo zokudla, ngakho-ke uma kunzima ukulwa nalo muzwa nhlobo, kungcono ukwenqaba ngokuphelele umsebenzi womzimba.
Kubuye kudumazeke kakhulu ukulandela ukudla kweqanda-orange uma kwenzeka ukwanda kwezifo ezingapheli. Kufanele kukhunjulwe ukuthi ukusetshenziswa kwanoma yikuphi ukudla kufanelekile kuphela uma umzimba ungahlaselwa izifo ezihlukahlukene. Futhi-ke, abesifazane abakhulelwe nomama abancelisayo bayelulekwa ngokuqinile ngokumelene nokulandela ukudla kweqanda-orange.
