Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-4 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-550 Kcal.
Cishe uzwile ukuthi ama-carbohydrate, ikakhulukazi isinkwa, ayisitha esibi kakhulu somuntu. Abantu abaningi abalahlekelwa isisindo bayaqiniseka ukuthi ukuze unciphise amafomu, kuyadingeka ukushiya imikhiqizo equkethe ufulawa. Kodwa u-Olga Raz, isazi sezokudla kwa-Israel, wenze isiphakamiso sokudla okusekelwe esinkwa okufaka ukungabaza okukhulu kule nkolelo ethandwayo.
Izidingo Zokudla Kwesinkwa
Abantu abaningi abakwazi ukuqedela lokhu noma lokho kudla ngenxa yokwenqatshelwa kokusetshenziswa kwemikhiqizo kafulawa kuyo. Abazidli nje ngaphandle kwesinkwa, baze badle nengxenye ethile yokudla okufanele. Umbhali wendlela yesinkwa, u-Olga Raz, wahola ucwaningo lwesayensi olwenziwe komunye wemitholampilo yaseTel Aviv. Inhloso yalokhu kuhlolwa kwakuwukuhlanganisa uhlu lokudla okuthuthukisa imizwa. I-Serotonin ihlale ikhona egazini lomuntu, eyaziwa ngokuthi i-hormone yenjabulo. Isimo sethu sengqondo sincike ezingeni layo. Phakathi nocwaningo, kwaqashelwa ukuthi izinga le-serotonin lehla kakhulu kubantu abaningi abanokudla okunamaprotheni amaningi futhi, ngokuphambene, liyakhuphuka lapho sinikeza umzimba ama-carbohydrate adingekayo. Yingakho kunzima kakhulu kubathandi bamaswidi ukuthi bahlale ekudleni okuhlukahlukene. Nokho, amaswidi aqukethe i-serotonin aqukethe ama-calories amaningi, okwenza kube nzima ukwehlisa isisindo. Kodwa esinkwa, esine-hormone yenjabulo eyanele, kunama-calories ambalwa.
Isisekelo esiyisisekelo Ukudla kwesinkwa sika-Olga Raz - ukuvinjelwa kokubekezela kwendlala Umqambi wendlela ugcizelela ngokugcizelele ukuthi kubalulekile ukukhohlwa ngalomuzwa ongathandeki futhi unikeze umzimba ukudla kaningi (cishe njalo emahoreni ama-3-4). Isethi yokudla okuvumelekile kufanele ihlukaniswe ngosuku futhi idliwe cishe ngamanani alinganayo.
Lapho ukhetha isinkwa sokudla kwakho, zama ukuma ezinhlotsheni ezinama-khalori aphansi. Kunconywa ukuthi kungabi namakholori angaphezu kwe-100 nge-50 g yesinkwa. Abesifazane bangadla izingcezu zesinkwa ezingafika ku-10-12 ngosuku, amadoda - kuze kufike ku-16. Ekudleni, kunconywa ukuthi usebenzise i-rye, isinkwa esimnyama, isinkwa esiphelele noma isinkwa sokudla. Le nqubo, ngaphandle kokuqukethwe kwekhalori, idinga ukukhishwa kokubhaka nezinkwa ezahlukahlukene ekudleni, ezinenkomba ephezulu ye-glycemic, okuholela ekweqeni kwamazinga kashukela egazini.
Isinkwa singagcotshwa ngendwangu encane ye-caviar yemifino, i-pasta esekelwe ku-avocado, i-ketchup noma isinaphi, ushizi we-curd ophansi. Kanye ngosuku, udinga ukudla izithelo, okungcono uhlobo olungenasitashi. Qiniseka ukuthi uphuza okungenani ilitha elilodwa nengxenye lamanzi ahlanzekile nsuku zonke. Ungakwazi futhi ukuphuza izinhlobo ezahlukene zetiye ngaphandle kwama-sweeteners, amajusi emifino enziwe ekhaya, inkomishi eyodwa yekhofi engaswidi (okungcono ekuseni). Kulabo abangakhululekile ngaphandle kwezithelo noma amajikijolo amajikijolo, ungavumela isigamu sengilazi yesiphuzo sakho ozithandayo ngosuku, kodwa kuncike ekukhishweni kwengxenye enconyiwe yesithelo ekudleni ngalolo suku.
Zama ukwenza isisekelo sokudla kwakho, ngaphezu kwesinkwa, imifino ehlukahlukene. Zidle ziluhlaza, bhaka, isitshulu, ubilise, umusi. Into esemqoka ukungadaluli ukwelashwa kokushisa okunamandla futhi ungazitholi izithasiselo ezinamafutha aphezulu.
Nsuku zonke udinga ukudla cishe ama-200 g wemikhiqizo yobisi olunamafutha aphansi (okubalulekile, i-cottage shizi, i-kefir, ubisi olubilisiwe).
Izikhathi ezintathu ngesonto, isidlo esisodwa sesinkwa (okungukuthi, izingcezu ezingu-3-4) singashintshwa ngesidlo samaprotheni - ingxenye encane yenyama enamafutha, inhlanzi noma izilwane zasolwandle. Ungadla neqanda elilodwa lenkukhu kathathu ngesonto.
Amaswidi, noma yikuphi ukudla okunoshukela, inyama enamafutha, amasoso anekhalori ephezulu, utshwala, ibhotela, isinqumelo, inyama ebhenywayo, ukudla okunosawoti omningi nokufakwe emanzini anosawoti, ukudla okusheshayo akuvunyelwe ngokuqinile ngesikhathi sokudla kwesinkwa.
Ukuhlala ekudleni kwesinkwa kuvunyelwe amaviki ama-2. Uma umphumela oyifunayo ufinyelelwa ngaphambili, ungakwazi ukumisa inqubo. Ngemuva kokuthi unelisekile ngomfanekiso wakho, isigaba sokuhlanganisa umphumela siqala. Ukuze imizamo yakho ingashabalala ngokushesha, okungenani elinye isonto, ukudla okulula kwesinkwa kufanele kuthathelwe indawo okukodwa kokuhluka kokudla okubalwe ngezansi. Ngakho-ke, kanye noma kabili ngosuku, esikhundleni sezingcezu ezimbalwa zesinkwa, ungadla: ingxenye ye-pasta eqinile, irayisi noma i-buckwheat (ingxenye isho okungaphezu kuka-200 g wemikhiqizo eqediwe); ingilazi yemifino; amazambane aphakathi nganoma yiluphi uhlobo ngaphandle kokuthosiwe; 1 indlebe encane yommbila 2 tbsp. l. muesli ngaphandle ushukela noma 4 tbsp. l. i-oatmeal evamile.
Isazi sokudla okunempilo siphikisana ngokuphelele nokufakwa kwamafutha, ibhotela, utshwala, amasoso anamafutha nokunye ukudla okunama-kilojoule amaningi ekudleni manje. Kepha inani lezithelo kumenyu lingakhushulwa ngandlela thile. Uma ubufuna ngempela utshwala, ungakhokhela ingilazi yewayini elomile, kodwa kungabe kusaba khona. Lapho ungakwazi ukumelana namaswidi, khetha ukudla okwenzelwe abanesifo sikashukela. Zingama-calories aphansi futhi zinenkomba ephansi ye-glycemic. Vele, bathathe ngemithamo emincane futhi.
Ngokusho kokubuyekezwa kwabantu ababhekane nokudla kwesinkwa ngokwabo, kudliwa amakhilogremu ama-2-3 ngesonto. Ngokukhulu ngokweqile kwesisindo somzimba, ukulahleka kungabonakala kakhulu.
Ukulandela isibonelo sokudla kuka-Olga Raz, ezinye izindlela zakhiwa, lapho isinkwa naso sidlala indima enkulu ekudleni. Ngokwesibonelo, ukudla ngesinkwa esimnyama namanzi angenalutho… Ukudla kokudla, okunconyelwa ukuthi uhlale phezu kwezinsuku ezingekho ngaphezulu kwezingu-8, kufaka ukusetshenziswa kwesinkwa sohlobo olucacisiwe, i-kefir enamafutha aphansi, i-oatmeal, inani elincane lamafutha aqinile angenawo usawoti wokuqukethwe okunamafutha amancane, anciphile inyama noma inhlanzi. Ngale ndlela, ungalahlekelwa yi-3-4 kg.
Es gibt auch isinkwa kanye ne-kefir yokudlangohlelo lokudla oluqinile kakhulu. Ungahlala kuso isonto, futhi okungenani ama-500 g wesisindo eseqile kufanele ashiye umzimba nsuku zonke. Ungadla ilitha le-kefir (amafutha aphansi noma amafutha aphansi) kuze kufike ku-250 g wesinkwa se-rye nsuku zonke.
Isibonelo sokudla kwesinkwa sika-Olga kanye ngesonto
Ukudla kwasekuseni kuyafana njalo: ingxenye yesinkwa, ungasakaza noma yimiphi imikhiqizo oyithandayo (izinhlobo ezivunyelwe zibalwe ngenhla).
UMsombuluko
Isnack: orange.
Isidlo sasemini: iqanda elibilisiwe nengxenye yesinkwa.
Isiphuzo santambama: isaladi yekhukhamba, isithombo notamatisi.
Idina: ingxenye yesinkwa.
Isidlo sakusihlwa sesibili: ingilazi yeyogathi yemvelo.
NgoLwesibili
I-Snack: izaqathe ezigayiwe.
Isidlo sasemini: inyama yenkomo ebilisiwe neklabishi eyisitshulu.
Isidlo sasemini: ingxenye yesinkwa.
Isidlo sakusihlwa: ingilazi yeyogathi noma i-kefir.
Isidlo sakusihlwa sesibili: i-apula.
NgoLwesithathu
Isnack: ama-plums ambalwa.
Isidlo sasemini: iqanda elibilisiwe nengxenye yesinkwa.
Isidlo sasemini: isitshulu sezaqathe, utamatisi kanye ne-zucchini.
Idina: ingxenye yesinkwa.
Isidlo sakusihlwa sesibili: ingilazi ye-kefir.
NgoLwesine
Isnack: 200 ml iyogathi engenalutho.
Isidlo sasemini: ikhukhamba-utamatisi isaladi nocezu lwezinhlanzi ezibhakiwe.
Isidlo sasemini: ingxenye yesinkwa.
Isidlo sakusihlwa: isaladi yeklabishi emhlophe ehlanzekile nemifino ehlukahlukene.
Isidlo sakusihlwa sesibili: ipheya noma amapentshisi ambalwa.
Friday
Isinongo: uhhafu wamagilebhisi.
Isidlo sasemini: ingxenye yesinkwa.
Isidlo sasemini: isanqante nesitshulu se-zucchini.
Idina: ingxenye yesinkwa.
Isidlo sakusihlwa sesibili: ingilazi ye-yogurt engenalutho.
Saturday
Isnack: isaladi lekhukhamba, utamatisi nesilimo esidliwayo esinamagatsha anamanzi.
Isidlo sasemini: isifuba senkukhu ebilisiwe kanye ne-broccoli ebhakiwe.
Isidlo sasemini: ingxenye yesinkwa.
Isidlo sakusihlwa: ingilazi yobisi olubilisiwe noma i-yogurt.
Isidlo sakusihlwa sesibili: ama-apricot ama-4.
Sunday
Isnack: iklabishi nesaladi lekhukhamba.
Isidlo sasemini: iqanda, elibilisiwe noma eliphekwe epanini ngaphandle kukawoyela.
Isidlo sasemini: uhhafu wamagilebhisi.
Idina: ingxenye yesinkwa.
Isidlo sakusihlwa sesibili: ingilazi ye-kefir.
Note... Uma wenza amasaladi ngemifino emisha, kanye nalapho upheka le mikhiqizo, ungakwazi ukwengeza amafutha omnqumo (okungcono kakhulu omnqumo).
Ukudla okudliwayo ngesinkwa namanzi
Ukudla kwasekuseni: ingxenye ethile ye-oatmeal ephekwe emanzini; ucezu lweshizi.
Isidlo sasemini: ucezu lwenkukhu noma inhlanzi ebilisiwe noma ebhakwe; isinkwa esimnyama ngenani elidingekayo ukwanelisa indlala.
Isidlo sakusihlwa: kufika ku-200 g wesinkwa esimnyama kuze kufike ku-500 ml we-kefir.
Isibonelo sokudla kwesinkwa se-kefir
Ukudla kwasekuseni: 50 g wesinkwa nengilazi ye-kefir.
Isnack: ingilazi ye-kefir.
Isidlo sasemini: 100 g wesinkwa; ingilazi ye-kefir.
Isidlo sasemini: 50 g wesinkwa.
Isidlo sakusihlwa: 50 g wesinkwa.
Ngaphambi kokulala: 200-250 ml ye-kefir.
Ukungafani kokudla kwesinkwa
- Ukuhlala ekudleni kwesinkwa akuvunyelwe ngesikhathi sokukhulelwa kanye ne-lactation, kubantu abangaphansi kweminyaka engu-18, lapho kukhona noma yiziphi izifo zomgudu wamathumbu nezinye izifo ezimbi.
- Ngaphambi kokuqala ukuncipha okunjalo, kunconywa kakhulu ukuthi uvakashele udokotela ukuze uthole ukubonisana nokuhlolwa okwanele kwesimo sempilo.
Izinzuzo zokudla kwesinkwa
- Ukudla kwesinkwa kunezinzuzo eziningi, ikakhulukazi uma ucabangela indlela eyenziwe ngu-Olga Raz. Ukwehla kwesisindo kudlula ngaphandle kokuzizwa ulambile, ukuchoboza ukudla kudla ngokushesha izinqubo ze-metabolic, futhi i-serotonin esinkwa isiza ukugcina isimo esihle, i-vivacity namandla.
- Ngenxa yakho konke lokhu, le nqubo igwema ukunganaki, ukuphela kwamandla, ukukhathala kanye nokunye "ukudla okuthandekayo".
- Ukudla kudla ukudla okunomsoco futhi akucindezeli umzimba.
- Isinkwa (ikakhulukazi esimnyama nerye) sicebile kwezinye izinto eziwusizo. Izinto eziqukethwe kuyo zisebenza njengebhulashi elithambile, zisusa ubuthi emzimbeni, ubuthi, usawoti olimazayo nezinye izinto ezingadingekile.
- Futhi, isinkwa sithuthukisa ukumuncwa kokudla futhi sicebisa umzimba nge-fiber ewusizo.
- Ukuhlala ekudleni okunjalo, ungonga okuningi, ngoba umkhiqizo oyinhloko awubizi futhi ungabizi.
- Abantu abaningi bayaqaphela ukuthi isimo sesikhumba sithuthuka kakhulu (ikakhulukazi, ukubukeka kwe-cellulite kungabonakali kakhulu).
- Izifiso zamakhekhe ziyancipha futhi umzimba omusha ugcinwa kalula ngemuva kokudla.
Ububi bokudla kwesinkwa
- Indlela yesinkwa ayithandi abantu abamane bangayithandi ufulawa. Kubo, ukudla isinkwa esiningi kuyinto engathandeki.
- Uma sikhuluma ngenketho yokudla esekelwe isinkwa ne-kefir, i-monotony yemenyu yayo ingaba nesithukuthezi. Ngaphezu kwalokho, inani elikhulu lemikhiqizo yobisi oluvutshiwe ekudleni lingadinga "ukuxhumana" njalo nendlu yangasese.
Ukwenza kabusha ukudla kwesinkwa
Khumbula ukuthi konke kuhle ngokulinganisela. Akunconywa ukuthi uphendukele kunoma yiziphi izinketho zokulahlekelwa kwesisindo ngaphezu kwesisodwa njalo ezinyangeni ezimbili.