Okuqukethwe
- Izidingo zokudla kwamalahle okusebenzayo
- Imenyu yokudla yamalahle eyenziwe yasebenza
- Isibonelo sokudla kokudla kwamalahle okusebenzayo izinsuku ezintathu
- Ukungafani kokudla kwamalahle okusebenzayo
- Izinzuzo zokudla kwamalahle okusebenzayo
- Okubi ngokudla kwamalahle okusebenzayo
- Ukudla kabusha kumalahle acushiwe
Ukwehlisa isisindo kuze kufike ku-7 kg ezinsukwini eziyi-10.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-730 Kcal.
Ukudla okususelwa ekudleni kwamalahle acushiwe kuyaduma. Emashumini ambalwa eminyaka, abalingisi abadumile, amamodeli nabanye abamele nabamele ibhizinisi lombukiso bebelokhu behlisa isisindo besebenzisa leli thuluzi. Bathi ngale ndlela isisindo saphonswa yi-prima donna yesigaba saseRussia u-Alla Pugacheva.
Kepha akudingeki ukuthi ube ngusaziwayo ukuze wehlise isisindo ekudleni kwamalahle. Noma ngubani angakuthola.
Izidingo zokudla kwamalahle okusebenzayo
Ukwehlisa isisindo, kufanele uthathe amalahle acushiwe. Kunezindlela eziningana zokwenza lokhu. Owokuqala uthethelela kakhulu. Ekuseni esiswini esingenalutho, udinga nje ukuphuza amaphilisi amabili amalahle, ugeze ngama-2-200 ml wamanzi alula. Akudingekile ukushintsha ngokuphelele ukudla. Yize kunjalo, kuzobe kungadingekile ukudla ukudla okunempilo nokudla okunama-khalori amaningi, ngenkathi sinciphisa izingozi ezahlukahlukene zokudla.
Kepha kunomthetho owodwa ongenakunyakaziswa okufanele uwulandele. Uma ufuna ukwenza ukwehla kwesisindo kuphumelele kakhudlwana, yidla okungenani u-300 g wemifino engeyona enesitashi, entsha noma ebhakwe, kanye no-150 g wamafutha aphansi noma amafutha aphansi nsuku zonke. Ngokunamathela kulolu hlelo, kufanele ulahlekelwe yi-1 kg ngesonto. Ngesisindo somzimba esiphakeme ngokusobala, kungenzeka ukuthi ukwehla kwesisindo kuzobaluleke kakhulu.
Kunenye indlela yokuthatha amaphilisi wamalahle acushiwe. Kulokhu, udinga ukusebenzisa imithamo emikhulu yayo, okungukuthi, ithebhulethi elilodwa nge-1 kg yesisindo. Isibonelo, uma unesisindo esingu-10 kg, kufanele uphuze amaphilisi wamalahle ayi-80. Ingxenye yamalahle ingathathwa ngokushesha ekuseni, njengakokungenhla, noma kulo lonke usuku ngaphambi kokudla (okungenani ihora). Amalahle angathathwa uma nje ufinyelela isimo sakho somzimba osithandayo. Kuyadingeka ukuthi kushintshwe izinsuku eziyi-8 zokutholwa kwamalahle ngesikhathi esifanayo sekhefu lapho umzimba uphumule.
Kepha izimiso zokudla okunomsoco nokunempilo zihlala zifiseleka kakhulu. Kubalulekile ukuqonda ukuthi i-carbon eyenziwe yasebenza (ngobuningi) ayibi yinduku yomlingo. Futhi uma uzitika ngabo bonke ubugebengu bokudla, ngokuqinisekile ngeke nje ulahle isisindo esingadingekile, kepha futhi ungathwalisa umzimba ngamakhilogremu amasha.
Kunoma ikuphi, kuyinto engathandeki kakhulu ukunamathela kule nqubo (kucatshangelwa isikhathi sokudla kwamalahle ngqo) izinsuku ezingaphezu kwezingu-60.
Kunconywa ukwenza ukudla okulandelayo okuwusizo futhi okuphansi kwama-kilojoule njengesisekelo sokudla kukhabhoni ecushiwe: izithelo ezingenasitashi, imifino, amajikijolo; imikhiqizo yobisi nobisi omuncu wokuqukethwe kwamafutha aphansi; inyama (ikakhulukazi inkukhu nenyama yenkomo); izinhlanzi ezinamafutha; imifino ehlukahlukene. Yeka ngangokunokwenzeka noma yikuphi ukudla okunamafutha nokudla, amaswidi anekhalori ephezulu, ukudla okuthosiwe, imikhiqizo kafulawa omhlophe.
Udinga ukuhlela imenyu yakho ukuze kube nendawo yokudla okugcwele okuthathu (ngaphandle kokudla ngokweqile) kanye nokudla okulula okubili, ungadli ngemuva kuka-18-19 pm. Qiniseka ukuthi uphuza amanzi amaningi ahlanzekile.
Ukwenza imidlalo kuzosheshisa inqubo yokwehlisa isisindo. Kungakuhle ukwethula ukuqeqeshwa empilweni (uma bekungekho) futhi ngokujwayelekile ushukuma kakhulu, uhola indlela yokuphila esebenzayo.
Isibonelo sokudla kokudla kwamalahle okusebenzayo izinsuku ezintathu
Usuku 1
Ukudla kwasekuseni: 2 amaqanda enkukhu ebilisiwe noma e-omeletted; isinkwa esiphelele (30-40 g), esigcotshwe nge-curd ushizi; utamatisi noma ikhukhamba; inkomishi yetiye le-herbal.
I-Snack: 150 g we-fat-fat cottage cheese namajikijolo akho owathandayo.
Isidlo sasemini: Ukudla kwerayisi elinsundu kanye nesaladi yemifino.
Kuphephile, i-apula.
Isidlo sakusihlwa: isibopho senhlanzi esibhakwe; isaladi yemifino.
Usuku 2
Ukudla kwasekuseni: i-oatmeal emanzini nge-isipuni soju kanye nesandla samantongomane; inkomishi yetiye eliluhlaza.
I-Snack: i-pear nengxenye yengilazi ye-yogurt yemvelo engenashukela.
Isidlo sasemini: i-durum pasta pasta; isaladi yemifino.
Isidlo sasemini: i-cottage cheese casserole noma amaqebelengwane eshizi enama-khalori aphansi.
Isidlo sakusihlwa: inyama enomzimba ebhakwa kuhhavini kanye nengxenye yesaladi yesiGreki (ukhukhamba, upelepele, utamatisi, ushizi we-feta, iminqumo embalwa).
Usuku 3
Ukudla kwasekuseni: i-omelet yamaqanda amabili enkukhu ngamakhambi; inkomishi yetiye le-herbal noma ikhofi elibuthakathaka.
Isnack: isemishi elenziwe ngesinkwa sokudla okusanhlamvu nocezu oluncane lukashizi onzima (okungcono amafutha aphansi) noma ushizi wekottage.
Isidlo sasemini: isobho semifino esinamafutha aphansi.
Isiphuzo santambama: 150 g we-cottage shizi nesinamoni (ungakwazi ukunambitha ngenani elincane le-kefir).
Isidlo sakusihlwa: inhlanzi ebhakwe noma ebilisiwe nemifino oyithandayo.
Ukungafani kokudla kwamalahle okusebenzayo
- Ukuthatha amalahle kunokuphikisana okuningi. Le nqubo ngokusobala akuyona eyabantu abane-peptic ulcer disease, ukuphuma kwegazi esiswini nakwezinye izifo zesisu.
- Udinga ukuthi uqaphele nge-carbon esebenzayo uma unesifo esibi.
- Ngokuqinisekile, akufanele uhambe ekudleni kwe-carbohydrate yabesifazane endaweni ethokozisayo futhi encelisa, kubantu abangaphansi kweminyaka engu-18 ubudala nasebekhulile.
- Futhi, kungaba yingozi ukuthatha i-carbon esebenzayo enkampanini yezinye izidakamizwa ezingakwazi ukuma endaweni enjalo.
- Kunconywa kakhulu ukuthi ubonane nodokotela ngaphambi kokuqala ukuhambisana nale ndlela ukuze unciphise ubungozi bemiphumela emibi.
Izinzuzo zokudla kwamalahle okusebenzayo
- Ayinayo imikhawulo yokudla ebalulekile. Ngakho-ke, ungalahlekelwa amakhilogremu ngaphandle kokuzikhawulela ekudleni okuthandayo.
- Kakade ngemuva kwezinsuku ezimbalwa zokuphuza amaphilisi amalahle, izinqubo ze-metabolic ziyasebenza, umsebenzi womgudu wokugaya ngcono, onomphumela omuhle ekwehliseni isisindo nasesimweni sempilo ngokujwayelekile.
- Umzimba ulahla ngokuphelele izinto eziyingozi.
Okubi ngokudla kwamalahle okusebenzayo
- Into ehilelekile kule nqubo ayikwazi ukususa emzimbeni hhayi kuphela izinto ezinobuthi nezinye izinto eziyingozi, kepha futhi namaprotheni awusizo, amafutha, kanye nezinto zokulandela umkhondo.
- Ukusetshenziswa kwamaphilisi amalahle isikhathi eside kungaholela ekuqunjelweni, ekuhlanzweni, kuhudo nakwezinye izinkinga.
- Futhi, ukwenzeka kokungezwani komzimba nakho kukhishiwe.
Ukudla kabusha kumalahle acushiwe
Njengoba kushiwo, amalahle akhulule umzimba hhayi kuphela ezintweni eziyingozi, kepha nasezintweni eziwusizo. Ngakho-ke kungcono ukungayi ekudleni kwamalahle ukuze uthole usizo kaningi ezinyangeni eziyisithupha.