Ukudla kwase-Asia, izinsuku eziyi-14, -8 kg

Ukwehlisa isisindo kuze kufike ku-8 kg ​​ezinsukwini eziyi-14.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1060 Kcal.

Kuye kwaqashelwa ukuthi kunabantu abambalwa kakhulu abakhuluphele phakathi kwama-Asiya kunaphakathi kwabaseYurophu nabaseMelika. Ngasikhathi sinye, njengoba ososayensi beshilo, izakhamuzi zase-Asia azidli ama-kilojoule angaphansi kwabomdabu bakwezinye izifunda, kepha bazikhipha ekudleni okunempilo nasemithonjeni yemvelo.

Abathuthukisi bokudla okukhethekile base-Asia bancoma ukwenza isisekelo sokudla okunamafutha aphansi nokudla okunama-carbohydrate aphansi kakhulu. Ngokuvamile, le nqubo akuyona indlela yokudla esheshayo esheshayo yokunciphisa isisindo. Kungabizwa ngokuthi umbono wokudla okunomsoco, okwakha indlela entsha yokuphila.

Izidingo zokudla zase-Asia

Ukudla kwase-Asia kunemithetho eyisisekelo eyisithupha.

1. Yidla izinhlamvu ezinhlobonhlobo

Ngokusho kwababhali be-methodology, irayisi elinsundu elingapholishiwe lilingana kakhulu kuyo yonke imikhiqizo yokusanhlamvu. Nokho, akufanele nje ukudle. Kudingekile ukufaka kumenyu kanye ne-oatmeal, i-buckwheat, i-quinoa, irayisi emnyama (yasendle).

Ilayisi lingadliwa nsuku zonke, ngisho nokudla konke. Ama-groats kufanele abiliswe emanzini noma abiliswe emanzini, ungasebenzisi amafutha nosawoti. Sisebenzisa i-soy sauce kanye nembewu yesesame njengesinongo. Ukuphakelwa okukodwa kwerayisi eliphekiwe - 80 ml. Ngaphambi kokupheka, irayisi elinsundu kanye nelayisi lasendle kufanele lifakwe emanzini ubusuku bonke, noma okungenani amahora ambalwa, bese libiliswa emanzini angu-1: 3 cishe imizuzu engama-45. Le cereal inokunambitheka okumnandi kanye nephunga elimnandi le-nutty. Ngaphandle kokunambitheka okuthakazelisayo, leli rayisi ngeke lidale izinkinga ngomsebenzi we-gastrointestinal tract, ngokungafani nelayisi elimhlophe.

2. Kungcono ukudla imifino ephekiwe kunokuluhlaza

Abathuthukisi bokudla bachaza lesi sincomo ngokuthi ukudla okuluhlaza (ikakhulukazi okubandayo) kudinga umzamo ovela emzimbeni ukukushisa. Futhi lokhu kubambezela inqubo ye-metabolic, engathinta kabi ukwehla kwesisindo. Izipho ezibilisiwe zemvelo zinganciphisa umthwalo ohlelweni lokugaya ukudla, futhi, kunalokho, kwandisa ukutholakala kwezinto eziwusizo eziphilayo eziqukethwe kuzo. Kunconywa ukuthi udle imifino ehlukahlukene cishe njalo ekudleni. Kubalulekile ukuthi zikhule ngokomzimba futhi kukhule kangcono endaweni yangakini. Udinga futhi ukudla izithelo, kepha ngamanani amancane kunemifino, enokuqukethwe okuphansi kwekhalori.

3. Awukwazi ukukukhipha ngokuphelele ukudla okunothe ngamafutha ezilwane

Ngokusho kwe-Asian methodology, kunconywa ukudla inyama yenkukhu noma i-turkey kanye ngesonto, kanye nenyama ebomvu (iwundlu noma inyama yenkomo) kanye ngenyanga, kuyilapho ukudla okukodwa akufanele kudlule i-100 g.

Qiniseka ukuthi ufaka izinhlanzi nezinhlanzi zasolwandle kwimenyu nsuku zonke, okungcono ngesidlo sasemini nasebusuku.

4. Phuza itiye eliluhlaza nsuku zonke

Itiye elihlaza, isiphuzo esiyinhloko sabase-Asiya, lisiza ukusheshisa ukushiswa kwezicubu ze-adipose, kuthuthukisa ukusebenza kwesistimu yezinzwa, kunciphise ukukhathala, futhi kwandise ukuqina kwamathambo. Kwenze umthetho wokudla okungenani inkomishi eyodwa noma ezimbili zalesi siphuzo nsuku zonke, kodwa ungafaki ushukela noma amanye amaswidi.

5. Gwema ukusetshenziswa ngokweqile kwemikhiqizo yobisi

Amafutha ezilwane ngamanani amakhulu aphikisana nezimiso zalokhu kudla. Ngaphezu kwalokho, ngokusho kwama-Asiya, ubisi yisizathu sokubonakala kwe-mucus eyingozi emzimbeni. Noma kunjalo, ubisi luwumhlinzeki we-calcium egayeka kalula edingwa amathambo ethu. Ngakho-ke, izazi zokudla zanamuhla zeluleka izikhathi ezi-2 ngesonto ukudla imikhiqizo yobisi enamafutha aphansi (kefir, iyogathi, iyogathi).

Ngokusho kwabathuthukisi bokudla kwase-Asia, ubisi lwe-casein lungashintshwa yimikhiqizo eyenziwe kubhontshisi wesoya (i-tofu, ubisi lwesoya kanye noshizi we-cottage, ubhontshisi obuhlumile). I-tofu inconywa ukuba idliwe nsuku zonke ngenxa yokuqukethwe kwayo kwekhalori ephansi, okuqukethwe kwamaprotheni amaningi nama-amino acid abalulekile emzimbeni. Ukudla okubalulekile ekudleni kwase-Asia ubisi lwesoya nesoso yesoya.

6. Gcina ukudla okunomsoco

Ababhali bendlela yase-Asia bathi kubalulekile hhayi kuphela ukudla okulungile, kodwa futhi nokuzwana wena nezwe elikuzungezile. Ukuze uzuze ukuma okuhle kakhulu nempilo enhle, udinga ukuhlala unesimo esihle, ulwele ukufeza ibhalansi empilweni yakho, waneliseke ngaphakathi futhi ungacasuki ngezinto ezingasho lutho.

Beka ukudla kwakho ekudleni okubalwe ngenhla. Imenyu kufanele futhi ifake izimila zasolwandle, okuvame ukuyingxenye ebalulekile yezitsha eziningi zase-Asia. Izakhiwo ezizuzisayo ze-algae zanda lapho zidliwe enkampanini yamakhowe, imifino, ama-apula.

Ukudla kwekhalori nsuku zonke ekudleni kufanele kube ngamayunithi we-1200-1400 wamandla. Udinga ukudla kancane kancane ka-5 ngosuku, ugweme izinjabulo zokudla ngaphambi nje kokuba ulale. Izingxenye zabase-Asiya zilinganiswa ngezitsha, ngokwesilinganiso, ivolumu yazo ingu-80-100 ml. Kepha awudingi ukusika kakhulu ukudla kwakho ngokushesha, lalela umzimba wakho. Uma uke wadla izingxenye ezinkulu zokudla phambilini, akufanele wehlise kakhulu amavolumu abo.

Ngakho-ke, lapho udweba imenyu, khumbula ukuthi ingxenye iyisitsha.

Ukuze uthole ukudla kwasekuseni, ungadla ingxenye yelayisi, ingxenye yesobho se-miso noma i-tofu, uphuze itiye.

Ukudla okulula ngesikhathi sokudla kwasekuseni-kwasemini nangesikhathi sedina kuhlanganisa ubhanana, amawolintshi, ama-apula noma ezinye izithelo zonyaka, ubisi lwe-soy, noma ubisi lukakhukhunathi. Kuhle kakhulu ukufaka ubhontshisi obusolwandle noma obumila kumasaladi wezithelo.

Ngesidlo sasemini nangesidlo sakusihlwa, ngaphezu kwelayisi, yidla ingxenye yemifino eluhlaza noma eyintsha, inhlanzi noma ukudla kwasolwandle (kufika ku-90 g)

Udinga ukupheka ukudla ngaphandle kukasawoti. Faka esikhundleni sayo ngesoso yesoya, izinongo ezishisayo nezibabayo (upelepele, ukhari, ugalikhi, ujinja, njll.). Ama-seasonings azofudumeza igazi, enze isifiso sokudla futhi asize nokugaya okungcono.

Ukuze ungashayi amaswidi anganconywa ngale ndlela, ungafaka izithelo ezahlukahlukene ezomisiwe, kanye noju lwemvelo, ekudleni.

Ungalandela imithetho yokudla kwase-Asia inqobo nje uma ufuna uze ufinyelele isisindo osifunayo. Uma uhlakaniphile ngokwakha indlela yokudla ungadli ngokweqile, umphumela uzobonakala kakhulu. Mangaki amakhilogremu ashiya umzimba ancike ohlotsheni lwakho lokudla nangokomzimba nasezimpawu zomzimba. Lapho usufinyelele isisindo sakho esifanelekile, asikho isidingo sokushintsha ngokusobala indlela odla ngayo i-Asia. Ngaphezu kwalokho, kungcono ukunamathela emithethweni yayo eyisisekelo njalo. Udinga nje ukwandisa kancane ikhalori yokudla kanye nomthamo wezinsizakalo, ezizogcina isisindo esizuziwe ezingeni elifanayo.

Ngesikhathi sokudla kwase-Asia kunconywa ukuzivocavoca umzimba, futhi kungcono ukukwenza nsuku zonke. Kepha lokhu akusho ukuthi udinga ukusebenza kanzima. Ukuzivocavoca ekuseni noma ukuzivocavoca okulula kwesinye isikhathi sosuku kuzokwanela. Futhi kubaluleke kakhulu ukuthola isikhathi sokuphumula nokulala kahle okunempilo.

Imenyu yokudla yase-Asia

Isibonelo sokudla kwase-Asia

Ukungafani kokudla kwase-Asia

• Ukudla okuqinile kwase-Asia akufanele kugcinwe ngesikhathi sokukhulelwa nokuncelisa.
• Izingane, intsha kanye nabantu beminyaka nabo baboniswa ukudla okuhlukahlukene kakhulu.
• Ngokuvamile, noma imuphi umuntu onesifo esingelapheki kufanele alwazi uhlu lokudla okungafanele kudliwe noma okunganconyelwe yena. Ngakho-ke, lapho udala imenyu, cabanga futhi ucabangele isimo sempilo yakho.

Ubuhle bokudla kwase-Asia

1. Izimiso eziyisisekelo zokudla kwase-Asia zisekelwa izazi zokudla zanamuhla.
2. Ukudla okunjalo kufanelekile, okokuqala, kubathandi be-cuisine yase-Asia abangakwazi ukudlula ibha ye-sushi noma ikhawunta enokhula lwasolwandle nezilwane zasolwandle. Ukwakhiwa kokudla okunikezwa ekudleni kufaka phakathi imikhiqizo ehlwabusayo kakhulu, izinzuzo zayo zomzimba wethu ezingenakubalwa ngokweqile.
3. Imenyu yokudla yase-Asia ilinganisiwe ngokuqhathaniswa nezinye izindlela zokwehlisa isisindo. Umzimba uzothola izakhi eziningi ezizidingayo ekudleni.
4. Inqubo yokwehlisa isisindo yenzeka ngejubane elibushelelezi, elisekelwa iningi lezazi zokudla kanye nodokotela. Ukudla kuqinisekisa ukuzinza kwesisindo ngokuzayo.
5. Ngenxa yokudla okunomsoco ngesikhathi sokudla, awukho umuzwa obukhali wendlala futhi imetabolism iyashesha.
6. Lokhu kudla kungukukhetha okuhle kulabo abanezinkinga zokwaliwa ngamaqanda nobisi nalabo abanesifo semithambo.
7. Konke ukudla okuyisisekelo kokudla okunempilo kunempilo kakhulu. Irayisi elinsundu linothe ngamavithamini B, i-iron, i-phosphorus ne-zinc. Futhi ngokuqukethwe kukavithamini B9 (i-folic acid), iphindwe izikhathi eziphindwe ka-5 "umfowabo" omhlophe. I-B9 inesibopho semizwa yethu, ivame ukubizwa kanjalo - "i-vithamini yomoya omuhle". Ama-amino acid nama-carbohydrate ayinkimbinkimbi akhona elayisi anika umzimba amandla futhi asisize sisebenze ngokwengeziwe.
8. Ukusetshenziswa okuhlelekile kwe-tofu kulawula amazinga e-cholesterol egazini futhi kukhuthaze ukuqedwa kwe-dioxin, ebangela i-oncology. Ukusetshenziswa kobisi lwe-soy kuboniswa izilonda zesisu, izifo zesibindi, izinso, i-gallbladder, kanye nezinkinga ze-thyroid gland.
9. Ucebile ngama-macro- ne-microelements ne-algae. Sekuvele kushiwo ukuthi ukuhlanganiswa kwezitshalo zasolwandle nemifino, amakhowe nama-apula kuthuthukisa izakhiwo zabo ezizuzisayo ngezinye izikhathi.
10. Izakhamizi zolwandle olujulile zingabaphakeli abahle kakhulu be-iodine, edingeka kakhulu ekusebenzeni okujwayelekile kwendlala yegilo.
11. Ukulandela imihlahlandlela yokudla okunempilo yase-Asia ngeke kukusize kuphela ekunciphiseni isisindo, kodwa futhi kuzoba nomthelela omuhle empilweni nasenhlalakahleni yakho.

Okubi kokudla kwase-Asia

• Inqubo yase-Asia ayifanele labo abafuna ukulahlekelwa amakhilogremu amaningi esikhathini esisheshayo.
• Ukwehla kwesisindo kuyo kwenzeka ngejubane, okungadumaza labo abafuna ukuvalelisa ngokushesha kumakhilogremu acasulayo.

Ukudla kabusha

Uma uzizwa uphilile, ungafaka isicelo sokudla kwase-Asia nganoma yisiphi isikhathi. Imithetho yayo eyinhloko, ucabangela ukudla kwakho kwekhalori ukuze ugcine isisindo esivamile, ingahlala ilandelwa.