Okuqukethwe
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-580 Kcal.
Lokhu kudla kucaciswe kakhulu futhi kufanelana kahle nejubane lesimanje lempilo.
Isikhathi sokudla kukashokolethi yizinsuku eziyisikhombisa (imiphumela ebonakalayo yokwehla kwesisindo ivela ngemuva kwezinsuku ezintathu zokudla - ukwehla kwesisindo kusuka ku-3 kuye ku-4 kg) - lapha kuyadingeka ukubheka ukulahleka koketshezi emzimbeni ngenxa ukwenqaba usawoti.
Ukwehla kwesisindo ekugcineni kokudla kuzoba ngama-6-7 kilograms.
Ngokuya kokudla kukashokoledi, amagremu ayi-100 kuphela kashokoledi ancike kulo lonke usuku hhayi okunye. Eminye imithombo ibiza isibalo esingu-80 gram no-90 gram - inani lokuqala lokuqukethwe kwekhalori kuzoba inani eliphansi kakhulu ekudleni kwansuku zonke (440 Kcal) uma kuqhathaniswa nokunye ukudla okunama-kilojoule amancane - ngokwesibonelo, i-buckwheat diet esebenzayo inekhalori okuqukethwe okungama-970 Kcal, nama-gramu angama-90 kubonakala kulula kakhulu ukuhlukanisa ukudla okuthathu, yize cishe noma iyiphi ibha yetshokholethi inesisindo esingu-100 grams (ngokwesibonelo, ibha yetshokholethi emnandi ye-Alpen Gold enamagilebhisi namantongomane).
Ungadla konke ukudla kwakho kwansuku zonke koshokholethi ngasikhathi sinye, kepha kungcono ukuhlukanise kube ukudla okungu-2-3 noma ngaphezulu.
Ushokoledi omhlophe kufanele uqaphele ngokwahlukana. Ibhotela le-cocoa cishe alikho ngokuphelele. Ngenxa yalokho, i-classic chocolate chocolate ayinakwenziwa ngoshokoledi omhlophe. I-chocolate ne-sweeteners nayo ayinconywa (kubantu abanesifo sikashukela).
Isidlo ngasinye seshokholethi sihambisana nenkomishi yekhofi engenashukela (ne-1% yobisi olunamafutha aphansi). Le mfuneko ivamile kukho konke ukudla okuphumelelayo (ukudla kwaseJapan kuyisibonelo). ikhofi lisheshisa imetabolism ngo-1% kuya ku-4%, okuholela ekunciphiseni okukhulu kwesisindo (kodwa futhi ngobuningi kuthinta isimo sempilo hhayi ukuthi sibe ngcono).
Umkhiqizo oyinhloko wokudla yi-chocolate
Ushokoledi ojwayelekile wobisi ungenye yokudla okuphezulu kakhulu kwekhalori - 545 Kcal ngamagremu ayi-100. Okuqukethwe kwekhalori ngoshokoledi omsulwa ngaphandle kwezithasiselo kuncane - 540 Kcal. Ngokwalokhu kubukwa ushokoledi ukudla kufanele yenziwe ngoshokoledi omnyama - kepha umehluko kokuqukethwe kwekhalori cishe awubonakali. Ushokoledi onezithasiselo (omisiwe, amantongomane, njll.) Unokuqukethwe okukhalori okuphakeme kancane ngokwesilinganiso (funda kabanzi kupakethe loshokholethi).
Ngokwesilinganiso samaprotheni - amafutha - ama-carbohydrate, izinhlobo ezahlukene zikashokoleti ziyehluka kancane - koshokoledi wobisi, lesi silinganiso sibukeka njengo-7% - 36% - 55% (okukude kakhulu nenqubo eyamukelwa ngokujwayelekile yokudla okuxubile - cishe ama-20 % - 20% - 60%). Lokhu kuphakamisa ukuthi umzimba uzosuswa ekudleni okujwayelekile - ngakolunye uhlangothi, noma yikuphi ukudla kuvimbela okuqukethwe kwekhalori - okuzosusa nomzimba embusweni ojwayelekile (ukudla kweSybarite kuyinto ehlukile kulo mthetho).
Ukudla kukashokoledi kubeka imikhawulo
Ukudla Kweshokholethi (njengokudla kwamakhabe okuthandwayo) akuvumeli ngokuphelele ushukela nosawoti.
Njengakwezinye izinhlobo zokudla, kufanele ugweme iziphuzo (kufaka phakathi ezemvelo), amanzi aneziphuzo kanye neziphuzo (kubangela isifiso esandayo - ngokungafani namanzi ajwayelekile) - izincomo ezifanayo zinikezwa ukudla kwezokwelapha okusetshenziswa kuzo zonke izikhungo zezokwelapha.
Futhi ekudleni koshokholethi noma imiphi imifino kanye nezithelo ezingaphezulu kukhishiwe.
Utshwala ngazo zonke izinhlobo akuvunyelwe.
Kubalulekile! Ukwamukelwa kwanoma yiluphi uketshezi (amanzi, itiye eliluhlaza) kungenzeka ngaphambi kwamahora amathathu ngemuva kokuthatha ushokoledi nekhofi. Okungenwa uketshezi oluncane akufanele kube ngaphansi kwamalitha ayi-3 (okungcono ngaphezulu) - le mfuneko ijwayelekile ekudleni okuningi okusheshayo okungafaki usawoti.
Ukuphinda ukudla okufanayo akunakwenzeka ngaphambi kwenyanga kamuva noma okungcono - kuhlasela umzimba kakhulu (yize kweminye imithombo ungathola umbuso wokunciphisa isisindo ekudleni koshokholethi - ngemuva kwezinsuku eziyi-7 zokudla, isikhawu esincane ngaphambi kokuphinda futhi siyizinsuku eziyi-7).
Ukudla kukashokoledi akuvimbeli
Ungaphuza noma yiliphi inani (oluhlaza, itiye elimnyama noma amanzi) emahoreni amathathu ngemuva kokudla.
Ukudla Kweshokholethi iphakamisa ukudla okungenangqondo - ngasiphi isikhathi lapho kulula khona kuwe, udle ingxenye yoshokholethi ngaleso sikhathi.
- Ukudla kwasekuseni: amagremu angama-30 kashokolethi amnyama (awekho omisiwe, amantongomane, njll.) Nenkomishi yekhofi engenashukela.
- Isidlo sasemini: amagremu angama-30 kashokoledi omnyama nenkomishi yekhofi.
- Isidlo sakusihlwa: amagremu angama-30 kashokoledi omnyama nekhofi.
- Ukuze uthole ukudla kwasekuseni, amagremu angama-30 kashokoledi nenkomishi yekhofi emnyama.
- Ngesidlo sasemini, kukhona no-30 amagremu kashokholethi nekhofi (musa ukunambitha).
- Isidlo - amagremu afanayo angama-30 kashokoledi nekhofi.
Imenyu yosuku olungu-1 ifana ngokuphelele nemenyu yezinsuku eziyi-7 zokudla, kepha umonakalo emzimbeni uzoba mncane kakhulu uma ulahlekelwa okungenani ama-200-300 amagremu wezicubu ze-adipose. Vele, ukuzivocavoca umzimba kufanele kuhlale ezingeni elifanayo - ukwehla kwesisindo sangempela kuzoba ngaphezulu ngenxa yoketshezi (cishe ikhilogremu) - ukudla kweklabishi kunezici ezifanayo.
Inzuzo engangabazeki yokudla kwe-chocolate ithola imiphumela esheshayo ngesikhathi esifushane. Ukudla kukashokoledi kuzokusiza ukuthi uzitholele wena ngokushesha ngaphambi kokuhamba ngesikebhe noma uhambo. Unganciphisa futhi isisindo ngokushesha okukhulu ngaphambi kokuhambela phesheya.
I-plus yesibili yokudla koshokholethi izokwaziswa ngabathandi bamaswidi - kunzima kakhulu ukumelana noswidi noma ucezu lukashokholethi, ngokwesibonelo, ukudla kwelayisi okukuvimbela ngokuphelele izinsuku eziyi-7.
Ushokoledi ungenye yezinto ezishukumisa ubuchopho ezihamba phambili - noma yimuphi umfundi uyazi ukuthi ikhofi noshokoledi izinto ezibaluleke kakhulu ngesikhathi seseshini. Lokhu kuhlanganiswa kokudla kukashokoledi akukwazi ukucatshangelwa ngokweqile - wehlisa isisindo ngokushesha, futhi ngasikhathi sinye, umsebenzi wakho wengqondo awuhlupheki nganoma iyiphi indlela.
Njengomkhiqizo ongadli ukudla, kunconywa ushokoledi we-anemia kanye nemikhuhlane (kwandisa amasosha omzimba). Kumele kuqashelwe nokuthi ushokoledi (ikakhulukazi ebhoteleni le-cocoa) uqukethe ama-antioxidants anamandla anciphisa ukuguga komzimba.
Ngenkathi izinzuzo zokudla kukashokoledi zibaluleke kakhulu, ukwehla kwalokhu kudla mhlawumbe kudlula kakhulu izinzuzo.
Okubi kakhulu ekudleni kwe-chocolate kuyinombolo enkulu yokuphikisana - ngaphambi kokuqala lokhu kudla, kufanele uthintane nesazi sokudla okunomsoco noma udle ukudla ngaphansi kokuqondisa kukadokotela.
Ububi besibili bokudla koshokholethi kungenxa yokuthi akujwayelekile noma ngabe umzimba noma ukudla (ukudla kweMontignac kungcono kakhulu kulokhu) - yize okufanayo kungabangelwa okunye ukudla okusheshayo.
Ububi besithathu bokudla kashokoledi ukuthi kungenzeka kakhulu ukubuyela emuva ngaphandle kokushintshela ekudleni okufanele. Isonto lonke, umzimba uzojwayela ukonga okuphezulu kwama-calories - kanye nokudla okunomsoco ngemuva kokudla ngemodi efanayo nangaphambi kokudla kuzosheshe kubuyisele isisindo koqobo (futhi imvamisa okuthe xaxa) - ukudla ngokuya izimpawu ze-Zodiac noma yiluphi uhlelo lokudla okunempilo alunakho lokhu kushoda…
Ukulinganisela kokudla nakho kushiya kungafuneki, kokubili ngokwesilinganiso samaprotheni, amafutha, ama-carbohydrate, namavithamini-amaminerali (sizonqoba lokhu kubuya ngokuthatha amanye amalungiselelo ayinkimbinkimbi kavithamini-amaminerali) - kulokhu kubuyela emuva, Ukudla kombala kuzoba ngcono kakhulu.
Vele, ukudla okuyisisekelo kashokoledi kuyaphikiswa kubantu abanesifo sikashukela (kokubeletha nokuzalwa).
Ukuphikisana kwesibili ubukhona bokungezwani komzimba (futhi, ukuthembela kokungezwani komzimba noshokoledi ezintweni eziningana nokuhlanganiswa kwawo kungenzeka).
Awukwazi ukusebenzisa ukudla okunesifo esivele sikhona sesibindi, nokuba khona kwamatshe ku-gallbladder noma amapayipi (cholelithiasis).
Ukudla kukashokoledi nakho kuyaphikiswa lapho kukhona umfutho wegazi ophakeme (ungahle ungazi ngokuba khona kwalesi sifo - izimpawu zokuqala zifana nokusebenza ngokweqile). Isinqumo esinqumayo lapha akuyona ushokoledi (sandisa ingcindezi kancane), kodwa inani elikhulu lekhofi.