Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-3 kg emavikini amabili.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1400 Kcal.
Uphila impilo esebenzayo, kodwa amaphawundi engeziwe asabambelele emzimbeni wakho? Ukudla okusebenzayo kwenzelwe wena ngokukhethekile. Yakhiwe ngezinhlobonhlobo zemikhiqizo ethengekayo futhi enempilo futhi isiza ukulahlekelwa kufika ku-5 kg ngenyanga.
Izidingo zokudla okusebenzayo
Ekudleni okusebenzayo, kubaluleke kakhulu ukuhlinzeka umzimba ngezinto ezifanele (amavithamini, amaminerali kanye nama-electrolyte avela ekudleni). Okuqukethwe kwekhalori kwansuku zonke cishe kokungu-1500 amayunithi wamandla. Uma wenza ukuqeqeshwa kwamandla, cishe alukho usuku oluphelele ngaphandle kokuzivocavoca, uchitha sonke isikhathi ezinyaweni zakho, khona-ke ukudla ikhalori kufanele kukhuphuke kuye kuma-calories ayi-1700-1800 (kodwa kungabe kusaba khona).
Ngesikhathi "sokuqhuma" kwamandla, kubalulekile ukuwubuyisela emzimbeni ngokusebenzisa ama-carbohydrate afanele. Yilezi zinto ezisilethela u-55-60% wamandla esewonke. Yidla okusanhlamvu, i-wholegrain nesinkwa se-bran, imifino nezithelo.
Amaprotheni awabalulekile kangako emzimbeni. Qiniseka ukuthi ufaka inyama engenamafutha, inhlanzi, ukudla kwasolwandle, amaqanda ekudleni kwakho. Emenyu yansuku zonke, kunconywa ukuthola indawo yobisi kanye nemikhiqizo yobisi omuncu wokuqukethwe kwamafutha aphansi (i-cottage shizi, i-kefir, ubisi). Ososayensi baye bafakazela ukuthi abantu abakhuthele ngokomzimba kufanele bathathe okungenani u-15% wokudla kwabo emikhiqizweni yamaprotheni nsuku zonke.
Zama ukungakusebenzisi ngokweqile ukudla okunamafutha. Yebo, umzimba udinga amafutha, kodwa kulungile. Imithombo yayo yizinhlanzi ezinamafutha, amafutha emifino ngaphandle kokwelashwa kokushisa, izinhlobo ezihlukahlukene zamantongomane. Ukudla ukudla okusheshayo, amakhekhe, ukudla okuthosiwe ngeke kukunikeze impilo. Kunconywa ukushiya imikhiqizo enjalo ngangokunokwenzeka, ikakhulukazi ngesikhathi sokulahlekelwa isisindo.
Zama ukuthi cha ushukela omsulwa, noma okungenani ungawudli kakhulu. Ukulangazelela amaswidi kuzosiza ukucisha ubukhona boju, ujamu wemvelo noma ukulondolozwa ekudleni. Ngaphezu kokusetshenziswa okuningi kwamanzi ajwayelekile, ungaphuza amajusi asanda kufinywa neziphuzo zezithelo ezivela kuzipho zemvelo, itiye, ama-herbal teas. Kungakuhle ukuthi uphuze ikhofi kancane ngangokunokwenzeka, futhi kungcono engxenyeni yokuqala yosuku. Awukwazi ukuphuza utshwala ngesikhathi sokudla okusebenzayo.
Kubaluleke kakhulu ukuthi amavithamini angene emzimbeni. Ake sigqamise okubaluleke kakhulu. Amavithamini B adingeka ohlelweni lwezinzwa, ubuchopho, inhliziyo nemisipha. Basiza ukugaya ukudla, ikakhulukazi ama-carbohydrate, ukulawula amafutha, amaprotheni kanye ne-metabolism yamanzi, kuthinta i-hematopoiesis, futhi kuyadingeka ekukhiqizeni amaseli amasha. Amavithamini B ayancibilika emanzini. Ngakho-ke, akunakwenzeka ukugcina kuzo ukuze zisetshenziswe esikhathini esizayo, izinqolobane zazo zidinga ukugcwaliswa nsuku zonke. Lamavithamini ungawathola esinkwa, okusanhlamvu, amantongomane, imbewu, izikhupha zamaqanda, isibindi sesilwane, ubisi, ushizi, imidumba, iklabishi, isipinashi, imifino enamahlamvu aluhlaza, inyama yesitho, inhlanzi, amakhowe, u-anyanisi, ubhanana, amawolintshi, amabhilikosi, ukwatapheya. , i-Melon.
Ukwandisa ukumelana komzimba namathonya amabi, ukuvikela ngokumelene nama-virus nama-bacterium, ukuhlanza kusuka e-toxins, kuyadingeka ukwethula ukudla okuqukethe i-vitamin C ekudleni.Lo mphulukisi wemvelo uzosiza ukuqinisa imithambo yegazi nokwandisa ukuqina kwawo, ukuthuthukisa ukusebenza kwesibindi, ukunciphisa. i-cholesterol yegazi, futhi isheshisa ukuphulukiswa kwesilonda. Okuningi kwawo kutholakala ezinqulwini zama-rose, upelepele obomvu obomvu noluhlaza, i-sea buckthorn, i-currant emnyama, i-parsley ne-dill, amahlumela aseBrussels nokholifulawa, i-kiwi, i-papaya, amawolintshi, ama-strawberry, ama-strawberry, namagilebhisi. Cishe awekho uvithamini C emikhiqizweni yezilwane.
Ungakhohlwa ukunikeza umzimba uvithamini D. Kungavimbela izifo eziningi (rickets, umdlavuza, i-osteoporosis, i-psoriasis, i-vitiligo, izifo ezizimele, izifo zenhliziyo nemithambo yegazi), ukuthuthukisa isimo sezinwele, amazinyo nezinzipho, ukuqinisa ukungatheleleki, lawula ukukhula nomsebenzi obalulekile wamaseli. Imithombo yokudla engcono kakhulu kavithamini D yizinhlanzi ezinamafutha (i-salmon, i-cod) namafutha ezinhlanzi, amakhowe ehlathi (ama-chanterelles nabanye), isibindi sezilwane, imvubelo, ibhotela, ushizi kanye neminye imikhiqizo yobisi enamafutha, izikhupha zamaqanda, ne-caviar.
Ungazincishi uvithamini E - i-antioxidant eyinhloko engakhuphula ukuzivikela komzimba kuma-radicals wamahhala. IVitamin E isiza ukuvimbela ukuguga, ithuthukise ukusebenza kwama-gonads nezinye izindlala ze-endocrine, ivimbele ukwakheka kwamahlule egazi, ithuthukise amandla emadodeni, ibambezele ukukhula kwokwehluleka kwenhliziyo, futhi inciphise nosongo lokukhipha isisu kwabesifazane. Amafutha emifino (ukolweni wegciwane, ubhontshisi wesoya, ukotini, ujongilanga), amantongomane (ama-alimondi, ama-hazelnuts, ama-walnuts) azoba umthombo omuhle kakhulu kavithamini E.
Izinqolobane zikavithamini A emzimbeni zizokwandisa ukumelana nezifo ezahlukahlukene, zizoba nomphumela wokulwa nomdlavuza, zikhulise ukunaka kwakho futhi zisheshise izinga lokuphendula. I-Vitamin A iqinisa amathambo, izinwele, amazinyo, igcina isikhumba esinempilo. Le vithamini i-fat-soluble, ngakho igcinwa emzimbeni. Izinqolobane zakhona azidingi ukugcwaliswa nsuku zonke. Phakathi kokudla, bheka uvithamini A esithelweni esisawolintshi, izaqathe, ibhotela, ushizi, amaqanda, isibindi, namafutha ezinhlanzi.
Njengoba umzimba wethu ikakhulukazi wakhiwe ngamanzi, umzimba udinga ukuthola amaminerali anele, ikakhulukazi ama-electrolyte. Umsebenzi oyinhloko wama-electrolyte ukugcwalisa umzimba ngamanzi nokugcina imisipha nezinzwa zisebenza. Ubuthi bangaphakathi (i-urea ne-ammonia) bushiya ngokushesha umzimba wethu lapho usugcwele amanzi. Abasubathi banake ngokukhethekile ukungena kwama-electrolyte, ngoba ngesikhathi sokuqeqeshwa ngezithukuthuku, izitolo ze-potassium, i-sodium ne-chloride zishiya umzimba. I-Potassium iyiminerali ebalulekile, futhi izindonga zamangqamuzana zakhiwe ngama-90%. I-sodium yondla imisipha, izinzwa kanye nezicubu zomzimba, futhi ivimbela ukulahlekelwa uketshezi ngokuchama. Abasubathi abaningi namuhla balinganisa ama-electrolyte ngeziphuzo zezemidlalo ezinoshukela. Kodwa kungcono futhi kunenzuzo ukuthola ama-electrolyte ekudleni. Faka ama-apula, ulamula, ubhanana, izaqathi, ubhitrudi, ummbila, izucchini, utamatisi, amantongomane nembewu, ubhontshisi namalentili, nemifino enamahlamvu eluhlaza ngokumnyama ekudleni kwakho.
Ukudla ngesikhathi sokudla okusebenzayo kufanele kube okuhlukahlukene nokulinganisela ngangokunokwenzeka, okuyingxenye (cishe izikhathi ezi-5 ngosuku ezingxenyeni ezincane). Kungcono ukwenza ukukhanya kwesidlo sakusihlwa. Uma uzizwa ulambile ngemuva kwesidlo sakusihlwa, ungazitotosa ngenani elincane lomkhiqizo wobisi oluvutshiwe noma uphuze ngaphambi kokulala. Kuyasiza, isibonelo, ukuphuza i-kefir encane enamafutha amancane. Ngakho-ke uzolala ngokushesha futhi uzuze umzimba.
Ngokuqondene nesikhathi sokudla okusebenzayo, ungahlala kuso inqobo nje uma ufuna. Kalula nje, lapho ufinyelela isisindo osifunayo, khulisa okuqukethwe kwekhalori kuze kufike lapho umcibisholo esikalini ungabe usancipha. Qaphela ukuthi ukuze uthole umphumela omkhulu kanye nezinzuzo zezempilo, akudingeki nje kuphela ukulandela imigomo echazwe yokudla okunempilo nokudlala imidlalo, kepha futhi nokuphila ngendlela efanele. Udinga ukuhamba kaningi, uphefumule umoya ohlanzekile futhi ulale ngokwanele.
Isibonelo sokudla kwamasonto onke kokudla okusebenzayo
Usuku 1
Ukudla kwasekuseni: 250 g wesaladi "Whisk" (hlanganisa ngokulinganayo iklabishi emhlophe eqoshiwe, izaqathe ezigayiwe kanye ne-apula kanye nenkathi ngamafutha omnqumo amancane); amaqanda amabili amhlophe, aphekiwe noma abilisiwe; inkomishi yetiye.
Isinongo: i-apula noma ipheya; ingilazi yejusi ye-cranberry.
Isidlo sasemini: isaladi enesisindo esifinyelela ku-300 g kusuka kunoma yimiphi imifino engeyona yesitashi; isitsha sesobho seklabishi yemifino; kufika ku-200 g wenhlama yenkukhu ebilisiwe noma ebhakwe (ngaphandle kwesikhumba); i-decoction yezithelo ezomisiwe.
Isidlo sasemini: ibhanana elincane le-bran kanye nenkomishi yetiye.
Isidlo sakusihlwa: i-cod ebilisiwe (200 g); 150-200 g isitshalo seqanda esibhakiwe; ama-seagulls ngolamula.
Usuku 2
Ukudla kwasekuseni: 150 g engenamafutha noma 1% cottage shizi; ingilazi yejusi le-orange; itiye.
Isnack: i-apula kanye no-200 ml wezithelo noma ijusi yemifino.
Isidlo sasemini: isaladi yamakhukhamba ambalwa namaconsi ambalwa amafutha omnqumo; ipuleti yesobho seklabishi ngaphandle kokuthosa; 200 g ye-fillet yenkomo ebilisiwe; ukumnika noma decoction izithelo ezomisiwe.
Isidlo sasemini: i-bran bun noma isinkwa; itiye.
Isidlo sakusihlwa: 200 g we-cod, obhakwe noma obilisiwe; I-200 g yama-beet, athosiwe enkampanini yama-apula; inkomishi yetiye.
Ngokushesha ngaphambi kokulala: ungaphuza ingilazi ye-kefir ephansi.
Usuku 3
Ukudla kwasekuseni: 250 g wesaladi "Panicle"; i-omelet yesitimu evela kumaqanda amaqanda amabili; inkomishi yetiye.
Isnack: i-orange nengilazi yejranberry juice.
Isidlo sasemini: utamatisi osikiwe, ofakwe kancane ngamafutha omnqumo; isitsha sesobho seklabishi; kuze kufike ku-200 g we-turkey fillet ebilisiwe; itiye noma ijusi yeberry.
Isidlo sasemini: i-bran bun nenkomishi yetiye.
Isidlo sakusihlwa: iklabishi oyisitshulu (3-4 wezipuni) no-200 g wenkomo ebilisiwe.
Usuku 4
Ukudla kwasekuseni: ukhukhamba omusha omusha oyoliswe ngoyela wemifino; 2 amhlophe amaqanda enkukhu; itiye elinelamula.
Isnack: i-apula nengilazi yejikijolo.
Isidlo sasemini: 250 g weklabishi elimhlophe nesaladi lesanqante ngamafutha omnqumo; isitsha sesobho semifino esiphekwe ngaphandle kokuthosa; inkukhu, ebilisiwe noma ebhakwe (200 g); ingilazi yejusi ye-cranberry.
Isidlo sasemini: isinkwa se-bran noma isinkwa esincane; inkomishi yetiye.
Isidlo sakusihlwa: 200 g we-cod fillet, ephekwe ngaphandle kokufaka uwoyela; 200 g wezinyosi; ingilazi ye-kefir ephansi.
Usuku 5
Ukudla kwasekuseni: umusi wamaprotheni omelet kanye no-150 g woshizi onamafutha aphansi; inkomishi yetiye.
Isinongo: iwolintshi noma i-apula; i-decoction yezithelo ezomisiwe.
Isidlo sasemini: 2 ukhukhamba ofafazwe ngamafutha emifino; isobho seklabishi yemifino (isitsha); 200 g wenyama yenkomo ebilisiwe, itiye.
Isidlo sasemini: i-bran bun netiyi.
Isidlo sakusihlwa: 200 g wesibindi senkomo, isitshulu esincane sokhilimu omuncu wokuqukethwe okunamafutha amancane; 200 g wamabhithi abilayo.
Ngokushesha ngaphambi kokulala: ingilazi ye-kefir.
Usuku 6
Ukudla kwasekuseni: isaladi "Whisk"; 2 abelungu beqanda ababilisiwe; itiye.
Isnack: ipheya nengilazi yejranberry juice.
Isidlo sasemini: 100 g we-caviar yesitshalo seqanda; isobho semifino (250 ml); i-turkey ebilisiwe (200 g); i-decoction yezithelo ezomisiwe.
Isidlo sasemini: i-bran bun; itiye.
Isidlo sakusihlwa: i-schnitzel yenkomo eshubile (200 g); 200 g wezitshalo zeqanda ezisitshiwe noma ezibhakiwe; 200-250 ml ye-kefir.
Usuku 7
Ukudla kwasekuseni: 3-4 tbsp. l. iphalishi le-oatmeal eliphekwe emanzini; ubhontshisi nenkomishi yetiye.
Snack: i-apula nengilazi yomhluzi wezithelo omisiwe
Isidlo sasemini: utamatisi omusha omusha ogcotshwe ngamafutha omnqumo; isitsha sesobho seklabishi; inyama yenkomo ebilisiwe (150-200 g); isiphuzo sezithelo zeberry.
Isidlo sasemini: isinkwa se-bran noma isinkwa; itiye.
Isidlo sakusihlwa: inyama yenkomo ebilisiwe (200 g) kanye nenani elifanayo leklabishi elisitswayo inkomishi yetiye.
Ngokushesha ngaphambi kokulala: ingilazi ye-kefir.
Note… Unganamathela ekudleni okuphakanyisiwe, noma ungazakhela ngokwakho. Isidingo esikhulu ukuhlinzeka umzimba ngazo zonke izinto ezidingekayo futhi ubale ngokufanele okuqukethwe kwekhalori.
Ukungafani kokudla okusebenzayo
- Akunakwenzeka ukuhlala ekudleni okusebenzayo kuphela ngezikhathi zokukhulelwa kanye ne-lactation, ngokukhuphuka kwezifo ezingapheli, ngemuva kokuhlinzwa.
- Uma ungabaza ngempilo yakho, kunjalo, ngeke kube ngokweqile ukubonana nodokotela.
Izinzuzo zokudla okusebenzayo
- Ngaphezu kokunciphisa isisindo esiningi, indlela esebenzayo yokwehlisa isisindo inomphumela omuhle esimweni somzimba nasempilweni jikelele.
- Imikhiqizo ehilelekile kuyo idonswa ngokuphelele, ifaka isandla ekugcwaliseni nasekunethezekeni kwangaphakathi.
- Ukudla okuhlukanisiwe kuzokusindisa ekuqubukeni okubukhali kwendlala nokuqubuka kukashukela egazini.
- Ukudla okusebenzayo kukhuthaza ukuncipha kwesisindo, amanani anjalo asekelwa izazi eziningi zokudla.
- Uma uhlela kahle imenyu, ukwehla kwesisindo kuzokwenzeka ngaphandle kwesimo sokucindezela komzimba, amathuba okuphezulu kokudla okuningi.
- Uzokwazi ukubhala imenyu, ucabangela okuthandayo, okubalulekile. Ngemuva kwakho konke, kumnandi kakhulu ukwehlisa isisindo ngokudla okuthandayo.
Okubi kokudla okusebenzayo
- Okubi okuyinhloko kwale nqubo (uma sikuthatha kuphela kusukela ohlangothini lokwehlisa isisindo) kufaka phakathi ukudla okunconyiwe okuyingxenye (hhayi wonke umuntu onethuba lokudla okulula njalo), ijubane lokunciphisa isisindo (imvamisa sifuna "konke ngasikhathi sinye" ) kanye nesidingo sokulawula "isisindo» Imenyu.
- Ukuze ungenzi iphutha ngokudla ikhalori, okungenani ekuqaleni kuzodingeka wenze ubungane namatafula amakhalori nezikali zasekhishini. Awukwazi ukwenza ngaphandle kokuqapha ngokucophelela ukudla kwakho!
Ukudla okusebenzayo okuphindiwe
Uma uzizwa umuhle, ungaphendukela ekudleni okusebenza kabusha noma kunini lapho ufuna khona, futhi kuyalulekwa ngaso sonke isikhathi ukunamathela emithethweni yayo eyisisekelo.