Okuqukethwe
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1429 Kcal.
Ukudla kombala kutholwe igama kusuka ekubunjweni kokudla okusetshenzisiwe ngokombala wazo. Kucatshangwa ukuthi ngokuhlukanisa konke ukudla ngezinsuku zeviki futhi ukukudla isikhathi sokuphumula eside kunokudla okuhlukile, ungabuyisela isisindo sakho kokujwayelekile.
Abasekeli balesi sidlo baqinisekisa umphumela wamakhilogremu ama-2 ngenyanga, empeleni, ngaphandle kokusebenzisa noma yimiphi imikhawulo, ngoba ukukhetha kokudla ngombala kukhulu kakhulu.
Imenyu yokudla kombala wosuku olungu-1
Yonke imikhiqizo imhlophe (okuqukethwe okuphezulu kwe-carbohydrate - inani lemikhiqizo yamandla kumele lilinganiselwe): ubhanana, ubisi, ushizi, irayisi, i-pasta, iqanda elimhlophe, iklabishi, amazambane, njll.
Imenyu ngosuku lwesibili lokudla kombala
Konke ukudla okungenamsoco kubomvu: utamatisi, amajikijolo (ikhabe, ama-cherry, ama-currants abomvu, njll.), Iwayini elibomvu, upelepele obomvu, izinhlanzi ezibomvu.
Imenyu yokudla kombala wosuku olungu-3
Ukudla okuluhlaza: amaqabunga emifino (ulethisi, amakhambi, iklabishi), i-kiwi, ukhukhamba ukudla okuphansi kakhulu kwekhalori.
Imenyu yosuku lwesine lokudla kombala
Ukudla okuwolintshi: amabhilikosi, amapentshisi, utamatisi, izaqathe, i-sea buckthorn, amawolintshi, izaqathi - (okuqukethwe okuphezulu kwama-carbohydrate kwezinye izithelo - inani lemikhiqizo yamandla kufanele lilinganiselwe).
Imenyu yokudla kombala wosuku olungu-5
Ukudla okunsomi: amajikijolo (ama-plums, ama-currants amnyama, amanye amagilebhisi, njll.) Nezitshalo zamaqanda.
Imenyu yokudla kombala wosuku olungu-6
Konke ukudla kuphuzi: isikhupha samaqanda, ummbila, uju, ubhiya, upelepele ophuzi, amapentshisi, amabhilikosi, i-zucchini, njll.
Imenyu yokudla kombala wosuku olungu-7
Ngeke udle lutho - ungaphuza kuphela amanzi angenawo amakhabhoni angenawo amaminerali.
Okokuqala, inzuzo yukuthi ayikho imingcele ekhethekile emikhiqizweni - kunemikhiqizo eminingi ngombala futhi ungakhetha njalo into efanelekile kuwe (ngokuphambene nokudla kwe-apula). Ngokungafani nezinye izidlo, ukudla kombala kulinganisa ngokuphawulekayo mayelana nokuba khona kwenkimbinkimbi yamavithamini namaminerali - isibonelo, uma kuqhathaniswa nokudla kweshokoledi.
Lokhu kudla isikhathi eside futhi kukhombisa imiphumela ephansi kakhulu (uma kuqhathaniswa nokudla kwaseJapan) - ukwehla kwesisindo kuzoba ngama-0,5 kilograms ngeviki.