Okuqukethwe
- Izidingo zokudla okunethezeka
- Imenyu yokudla okunethezeka
- Izinketho zezinsuku zokuzila ukudla ekudleni okunethezeka "usuku nosuku"
- Isibonelo ukudla kwamaprotheni izinsuku ezi-5
- Isibonelo sokudla kwamasonto onke kokudla okunempilo
- Ukungafani kokudla okunethezeka
- Izinzuzo Zokudla Okunethezeka
- Okubi kokudla okunethezeka
- Ukudla okunethezeka okuphindiwe
Ukwehlisa isisindo kuze kufike ku-3 kg ezinsukwini eziyi-5.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1030 Kcal.
Ngabe ukujwayele ukuhlobanisa ukudla nokuhlupheka kwendlala, ukucasulwa nobunzima obuningi? Kuvela ukuthi unganciphisa isisindo ngaphandle kwezinkinga ezinjalo.
Namuhla sizokhuluma ngezindlela ezithandwa kakhulu neziphumelelayo zokwehlisa isisindo: “usuku nosuku”, ukudla kwamaprotheni kanye nokudla okufanele.
Izidingo zokudla okunethezeka
Uma wesaba ngisho nokucabanga ukuthi udinga ukuyeka ukuphatha kwakho okuthandayo isikhathi eside, inketho enhle yokwehlisa isisindo kungaba ukudla “usuku nosuku”… Ngokwemithetho yakhe, ngolunye usuku kuzomele udle ukudla, bese ngakusasa uvunyelwe ukudla noma yini oyifunayo. Vele, uma ufuna ukuthola imiphumela yemizamo yakho ngokushesha, zama ukungadli ngokweqile ngosuku olungadli futhi ubeke ukudla kwakho kokudla okunamafutha aphansi nokunempilo. Ungazitika ngobungozi bakho obuthandayo, kepha akukho ama-frill futhi angcono ngaphambi kwesidlo sasemini.
Le ndlela, evumela ukuthi uvuselele isibalo kahle, yasungulwa yiMelika Johnson Heather. Umbhali uphawula ukuthi kufaneleke kakhulu kulabo bantu abadinga ukulahlekelwa ngaphezu kwamakhilogremu ayishumi. Kepha uma udinga ukwehlisa isisindo esingeqile ngokweqile, ukudla kuhle futhi. Qaphela ukuthi ngenxa yale nqubo, uVeresk ngokwakhe ulahlekelwe ngamakhilogremu ayi-10.
Uma ufisa, ungathuthukisa lokhu kudla okunethezeka ukuze kulingane nohlelo lwakho bese ushintsha izinsuku ezi-2 noma ezi-3 ngokudla okuvamile nokudla. Ngemuva kokufinyelela inkomba oyifunayo yomcibisholo wezisindo, ukuyigcina, kunconywa ukuhlela usuku olulodwa lokuzila ngesonto futhi ungakhohlwa ngokuqeqeshwa kwezemidlalo, okufiselekayo ukwaba isikhathi ngesikhathi sokuncipha ngokwakho.
Ngokuqondene nosuku lokuzila ukudla, kungcono ukulichitha emikhiqizweni enjalo: ama-apula noma ezinye izithelo ezingenasitashi, izinkukhu zezinkukhu, imifino eluhlaza.
Qiniseka ukuthi uphuza amanzi ahlanzekile. Ikhofi netiye, uma uthanda, kuvunyelwe, kodwa ngaphandle koshukela. Kunconywa futhi ukwenqaba ukusetshenziswa kwezinto ezithatha indawo kashukela. Uma ukwazi, yithi cha nosawoti, noma faka usawoti omncane nje ekudleni kwakho. Akunandaba ukuthi yiluphi usuku (ukuzila ukudla noma okujwayelekile), awudingi ukuba nesidlo sakusihlwa ngemuva kuka-19: 00. Khumbula ukuthi isikhathi sesikhathi esiphakathi kwedina nesikhathi sokulala akufanele sibe ngaphansi kwamahora angu-3-4
Ukunethezeka nokusebenza ngempumelelo nakho iprotheni yokudla... Ezinsukwini eziyi-14 kuphela, uthembisa ukukhipha u-3-8 kg (umphumela uncike esisindweni sokuqala eseqile). Isiqubulo esiyinhloko salokhu kudla ukudla ukudla okunothe ngamaprotheni (inyama engenamafutha, inhlanzi, ukudla kwasolwandle, amaqanda, ubisi olunamafutha amancane noma olunamafutha amancane kanye nobisi olumuncu). Ungakwazi futhi ukufaka imifino engeyona isitashi kumenyu, kodwa akufanele udle amazambane, ama-beet, izaqathe, njll. Yonke imikhiqizo kufanele iphekwe ngaphandle kokwengeza amafutha noma amanye amafutha. Amasaladi emifino angavuthwa ngejusi kalamula asanda kukhanywa. Nciphisa usawoti omningi ngangokunokwenzeka.
Ukuze wenze imiphumela yokudla kwamaprotheni ibonakale ngangokunokwenzeka, kunconywa ukushintsha amaprotheni namavithamini (imifino), okungukuthi, ukuzijwayeza ukudla okuhlukene. Ngezikhathi ezithile, ungakwazi ukuphuza ijusi esanda kufakwa emifino evunyelwe, kodwa kungcono ukwenqaba imikhiqizo yalolu hlobo oluthengwe esitolo.
Ukwehla kwesisindo ngale ndlela kungenxa yokuba khona kwenani elanele lokudla kwamaprotheni nokudla okucishe kwenziwe kungabi nalutho okuqukethe amafutha nama-carbohydrate. Ngenxa yalokho, umzimba uqala ukwakha kabusha, futhi umzimba uzishisela owawo amafutha. Udinga ukudla kancane futhi ungadli ngemuva kwamahora ayi-19. Kunconywa ukuphuza ingilazi yamanzi ahlanzekile ngaphambi kokudla. Zama ukuphuza okungenani amalitha amabili oketshezi oludingwa ngumzimba ngosuku. Endleleni yamaprotheni, lokhu kubaluleke kakhulu, ngoba izinso zidinga ukulwa nenani elikhulu lamaprotheni angena emzimbeni.
Kepha, noma ngabe ukudla okuhle okuchazwe ngenhla kukuhle kangakanani, kungcono ukufuna usizo kubanal, kepha indlela ephumelelayo nenethezekile yokwehlisa isisindo njengoba ukudla okunempilo… Ukunamathela ezinkanukweni zayo, cishe uzokwazi ukusondela ekuzwaneni okudingayo, kungakhathalekile ubudala, ubulili, uhlelo kanye nesigqi sempilo. Khumbula imithetho eyisisekelo yokudla okunempiloNgezansi.
Inombolo 1… Uma ukhetha izithelo nemifino emisha, khetha lezo ezingenayo i-sucrose eningi, isitashi nama-calories. Khetha izipho zemvelo ezinokuqukethwe okuphezulu kwefayibha. Ungadla imikhiqizo enesitashi nekhalori ephezulu, kodwa ngaphambi kwesidlo sasemini.
Inombolo 2… Udinga ukuphuza amanzi ahlanzekile anele. Ngaphezu kwalo, ungaphuza itiye, ikhofi (ngokulinganisela), ama-juice, ama-compotes (okungcono konke ngaphandle koshukela).
Inombolo 3… Kuyafaneleka ukunciphisa ukusetshenziswa kwemikhiqizo equkethe ufulawa noshukela. Kuvunyelwe ukudla ucezu lwesinkwa noma ikhukhi (uswidi) ngosuku, kodwa akusekho uma ufuna ukunciphisa umzimba.
Inombolo 4… Ziqeqeshe ukuba nesidlo sasekuseni nezinhlamvu ezahlukahlukene kaningi, ziwusizo olukhulu emzimbeni. Kungakuhle ukupheka okusanhlamvu emanzini. Ukukhetha okuhle kungaba i-oatmeal noma iphalishi lelayisi elinama-apula kanye nesipuni soju. Ngenhlanhla, okusanhlamvu okunezinhlobonhlobo kukhulu kakhulu, futhi noma ngubani angathola isidlo asithandayo. Ama-porridges nawo mahle ngoba anokugcwala okuhle kakhulu, futhi asikho isidingo sokudla okulula okungadingekile.
Inombolo 5… Kunconywa ukuthi ungadli ngemuva kuka-19: 00, noma okungenani amahora angu-3-4 ngaphambi kokucima kwamalambu. Lo mkhuba ngeke usize ekunciphiseni isisindo ngokushesha nje kuphela, kepha futhi uzokhulula isisu esimeni esisebenza ngokweqile nakuwe ezinkingeni zezempilo, ngokulandelana.
Inombolo 6… Hhayi ukulamba! Inani lokudla kufanele lanele ukwanelisa indlala. Kufanele usuthe ngemuva kokudla, kepha akufanele udle ngokweqile.
Inombolo 7… Ungavumeli amakhefu amade kakhulu phakathi kokudla. Kufanele kube cishe amahora amathathu (ubuningi be-3). Isikhawu eside singaholela ekudleni ngokweqile nasekuvimbeleni umzimba. Ngokufanelekile - hlala udle ngasikhathi sinye.
Inombolo 8… Zama okungadliwa kuluhlaza futhi kudliwe. Uma ufuna ukusebenzisa ukwelashwa kokushisa, ke-ke bila, ubilise, ubhake, kepha ungathosi.
Ukunamathela kokudla okunempilo, uma kungekho zici zezempilo ezikuvimbelayo, kungaba yinde uma uthanda.
Izinketho zezinsuku zokuzila ukudla ekudleni okunethezeka "usuku nosuku"
Usuku lwe-Apple: Ama-apula ayi-200 g amasha noma abhakiwe kufanele adliwe izikhathi ezi-5 ngosuku.
Usuku lwenkukhu yenkukhu: Yidla ka-5- 70-80 g wezinkukhu, okuphekwe ngaphandle kukawoyela.
Usuku ngemifino
Ukudla kwasekuseni: 200 g wezaqathe ezigayiwe.
Isnack: utamatisi.
Isidlo sasemini: ikhukhamba-utamatisi isaladi ngamakhambi (300 g).
Isidlo santambama: iklabishi iyisitshulu ngaphandle kukawoyela (4-5 tbsp. L.).
Isidlo sakusihlwa: ama-beet amasha noma abilisiwe (200 g).
Ngaphambi kokulala: Uma ulambile, yidla utamatisi noma ikhukhamba noma enye imifino engeyona yesitashi.
Isibonelo ukudla kwamaprotheni izinsuku ezi-5
Usuku 1
Ukudla kwasekuseni: amaqanda amabili enkukhu abilisiwe noma aphekwe epanini ngaphandle kwamafutha.
Ukudla kwasekuseni kwesibili: utamatisi.
Isidlo sasemini: 150-200 g wesibopho senkomo esibilisiwe.
Isidlo sasemini: 2 ukhukhamba.
Isidlo sakusihlwa: inyama yenkukhu eyosiwe (100 g).
Usuku 2
Ukudla kwasekuseni: 100 g we-low-fat curd (ungangezela omisiwe omncane kuwo).
Ukudla kwasekuseni kwesibili: isaladi (iklabishi elimhlophe nemifino).
Isidlo sasemini: kufika ku-200 g wezinhlanzi ezibilisiwe.
Isidlo santambama: izaqathe eziqoshiwe, ezigcotshwe ujusi kalamula.
Isidlo sakusihlwa: 130-150 amagremu enkukhu ebhakiwe.
Usuku 3
Ukudla kwasekuseni: 50 g woshizi ongenawo usawoti onamafutha aphansi.
Isidlo sasekuseni sesibili: upelepele waseBulgaria nohhafu katamatisi.
Isidlo sasemini: inhlanzi ebhakwe, cishe u-200 g.
Isidlo sasemini: isaladi (iklabishi elisha, amakhambi, idile).
Isidlo sakusihlwa: inyama yenkomo ebilisiwe noma ebhakwe (150 g).
Usuku 4
Ukudla kwasekuseni: amaqanda amabili enkukhu abilisiwe; ucezu lweshizi olunamafutha aphansi noma u-2 tbsp. l. i-curd.
Isidlo sasekuseni sesibili: ujusi wetamatisi (ingilazi).
Isidlo sasemini: 200 g wesibopho sonogwaja obilisiwe.
Isidlo sasemini: 2 ukhukhamba.
Isidlo sakusihlwa: kufika ku-150 g wezinhlanzi ezibhakiwe.
Usuku 5
Ukudla kwasekuseni: i-casserole ka-100 g we-cottage shizi onamafutha aphansi, amaqanda namakhambi.
Ukudla kwasekuseni kwesibili: iklabishi eliyisitishi (cishe u-200 g).
Isidlo sasemini: ama-shrimps abilisiwe (200 g).
Isidlo santambama: isaladi likatamatisi nekhukhamba.
Isidlo sakusihlwa: inyama yenkukhu eyosiwe (kufika ku-150 g).
Isibonelo sokudla kwamasonto onke kokudla okunempilo
Usuku 1
Ukudla kwasekuseni: irayisi elibiliswe emanzini (200 g) ngokufaka isipuni sebhotela; i-apula; itiye lekhofi.
Isidlo sasekuseni sesibili: ubhontshisi ophelele ophelele ngeqanda elilodwa lenkukhu, obilisiwe noma ophekwe esikhwameni esomile; ikhukhamba elisha.
Isidlo sasemini: i-hake ebhakwe (cishe ama-200 g); I-150 g yesaladi, efaka iklabishi lamaShayina, ukhukhamba omusha, uphizi oluhlaza (kunconywa ukugcwalisa isidlo ngamafutha omnqumo).
Isidlo sasemini: i-cottage shizi enamafutha angafika ku-5% (100 g); i-apula; itiye eliluhlaza kalamula.
Isidlo sakusihlwa: imifino ethosiwe (200 g); ubhaka wenkukhu ongenasikhumba (100 g).
Usuku 2
Ukudla kwasekuseni: isemishi lika-20-25 g wesinkwa se-rye, u-10 g woshizi onzima no-1 tbsp. l. i-granular cottage shizi; ibhanana; Ikhofi yetiye.
Ukudla kwasekuseni kwesibili: 70 g we-curd nokuqukethwe okunamafutha okufika ku-9% uju wemvelo noma ujamu (1 tsp); itiye.
Isidlo sasemini: isitsha somhluzi wenkukhu onamafutha amancane; cishe u-150-200 g wesaladi, izithako zazo iklabishi lamaShayina, ikhukhamba, utamatisi, isanqante (ijusi kalamula namafutha omnqumo kuzoba ukugqoka okuhle kakhulu).
Isidlo sasemini: i-apula ne-kiwi; Itiye leminti.
Isidlo sakusihlwa: inyama yenkukhu ebilisiwe (250 g); ukhukhamba onamakhambi.
Usuku 3
Ukudla kwasekuseni: 150 g oatmeal nge 1-2 tsp. uju; ibhanana; Ikhofi yetiye.
Isidlo sasekuseni sesibili: i-apula (ungabhaka); 50 g walnuts netiye kalamula.
Isidlo sasemini: 200 g welayisi onsundu; imifino esitshiwe (150 g).
Isidlo sasemini: 150 g we-low-fat cottage shizi casserole, i-semolina ne-banana tincetu (ungafaka isitsha nge-yogurt yemvelo).
Isidlo sakusihlwa: imfanzi ebilisiwe (200 g); isaladi (2 ukhukhamba notamatisi); itiye.
Usuku 4
Ukudla kwasekuseni: 3-4 tbsp. l. i-oatmeal, ebilisiwe emanzini noma ubisi olunamafutha amancane, ngokufakwa kwe-100 g yanoma yimaphi amajikijolo.
Isidlo sasekuseni sesibili: uhhafu wengilazi yeyogathi yemvelo ene-1 tsp. uju; itiye noma ikhofi.
Isidlo sasemini: 200-250 g we-hake ebhakiwe; isaladi elimhlophe leklabishi (150 g).
Isidlo sasemini: isaladi katamatisi nekhukhamba, okunongwe ngesipuni sikakhilimu omuncu, amafutha ayi-15%.
Isidlo sakusihlwa: 200 g webele lenkukhu, kubhakwe ngeParmesan encane noma olunye ushizi; 2 ukhukhamba.
Usuku 5
Ukudla kwasekuseni: amazambane abondiwe (200 g) nge-1 tsp. ibhotela; iqanda elibilisiwe; ikhukhamba; itiye noma ikhofi.
Isidlo sasekuseni sesibili: ama-kiwis ama-2 netiye eliluhlaza.
Isidlo sasemini: isitsha sesobho selayisi ngamakhowe; isemishi elenziwe ngesinkwa esiphelele sezinhlamvu nesilayidi loshizi onzima.
Isidlo sasemini: kuze kufike ku-150 g we-cottage shizi casserole (ukwakheka okunconyiwe: i-cottage shizi enamafutha aphansi, omisiwe, ukhilimu omuncu ngokuqukethwe okunamafutha okungadluli ku-15%).
Isidlo sakusihlwa: i-pollock ebhakwe noma ebilisiwe (200 g); izimila zasolwandle (100 g).
Usuku 6
Ukudla kwasekuseni: i-omelet yamaqanda amabili enkukhu, uhhafu wengilazi yobisi namakhambi; itiye lekhofi.
Ukudla kwasekuseni kwesibili: isaladi likabhanana ne-orange.
Isidlo sasemini: 200 g wamazambane abilisiwe noma abhakwe; 100 g champignon, lapho kulungiswa uwoyela ongasetshenziswanga; 70 g inkukhu ephekiwe; itiye.
Isidlo sasemini: i-apula nengilazi ye-kefir.
Isidlo sakusihlwa: 150 g we-fat-cottage shizi enamafutha aphansi; Ama-apula ama-2, abhakwe ngesinamoni.
Usuku 7
Ukudla kwasekuseni: 2 tbsp. l. Ibhali lebhali nebhotela; itiye noma ikhofi.
Ukudla kwasekuseni kwesibili: ubhanana ne-kiwi.
Isidlo sasemini: 250 g yemifino casserole; inkukhu ebilisiwe (100 g).
Isidlo sasemini: 150-200 g wezimfanzi eziphekiwe; ujusi wetamatisi (ingilazi).
Isidlo sakusihlwa: 150 g wamakhekhe enhlanzi ashubile; 100 g wephalishi lelayisi elinsundu; utamatisi noma kufika ku-200 ml wejusi yetamatisi.
Ukungafani kokudla okunethezeka
- Ukunamathela kumasu entofontofo okwehlisa isisindo akukhuthazwa kwabesifazane ngesikhathi sokukhulelwa nokondliwa kwengane, kanye nabantu abanezifo ezingamahlalakhona (ikakhulukazi ngokukhula kwabo).
- Izingane, intsha kanye nabantu abadala akufanele nabo badle ukudla.
- Futhi uma sikhuluma ngokuqondile ngokudla kwamaprotheni, khona-ke kungcono ukungakwenzi ngemuva kweminyaka engama-35 (ubuningi, ama-40).
- Futhi, awudingi ukufuna usizo kunoma yiluphi uhlobo lokudla okunethezeka ngemuva kokuhlinzwa, futhi ngokujwayelekile ngokubuthakathaka okujwayelekile komzimba.
Izinzuzo Zokudla Okunethezeka
- Ukudla "kosuku nosuku" kuheha iqiniso lokuthi ngesikhathi sokungalayishi ungazivumela ukuthi udle noma yini inhliziyo yakho efisa ukuyenza. Isimo sengqondo sokuthi kusasa ungadla umkhiqizo wakho owuthandayo sisiza ukwenza kube lula ukudlulisa ukudla ngokwengqondo.
- Ukuhlala kulokhu kudla, kungenzeka, njengomthetho, ukulahlekelwa yinoma yiliphi inani lamakhilogremu, futhi ungaphuma kulo noma kunini lapho ufuna khona.
- Phakathi kwezinzuzo zokudla okunethezeka kwamaprotheni, kufanelekile ukugqamisa iqiniso lokuthi umuzwa wendlala ojwayelekile wezindlela eziningi zokwehlisa isisindo awukho nhlobo. Ngisho nokudla okuncane okunothe amaprotheni kuhle ukugcwaliswa.
- Ngenxa yobuningi bamaprotheni ekudleni, amafutha alahleka ngesikhathi sokuncipha, hhayi ubukhulu bemisipha, ukuze uzokwazi ukugcina ukukhululeka komzimba okuhle.
- Izinguquko eziningi ezimnandi zizokwenzeka emzimbeni uma uqala ukudla kahle. Ngokuyinhloko, imetabolism, isimo sezinwele nezinzipho sizothuthuka, umbala wesikhumba uzoba nempilo enhle.
- Umzimba uzoba namavithamini anele, futhi ngokuqinisekile uzokwaneliseka.
Okubi kokudla okunethezeka
- Le ndlela “usuku nosuku” ayiziboleki kuwo wonke umuntu, ngoba abantu abaningi abahlala kuyo benza usuku oluvamile lube yisikhathi sokuyekelela. Kubalulekile futhi ukuqaphela ukuthi uma ungahambisani nenkambiso yekhalori okungenani yama-calories ayi-2000, ngeke nje ulahlekelwe isisindo, kodwa futhi uzuze isisindo esengeziwe. Ngakho-ke, udinga ukuzilawula kuzo zonke izinsuku zalokhu kudla. Kwenzeka ukuthi izinsuku zokuzila zibe nzima, ngoba akuwona wonke umuntu ongadla ukudla okufanayo usuku lonke. Ukuzikhethela kokudla kungabangela ukuphazamiseka.
- Okubi kakhulu ekudleni kwamaprotheni ukuthi kunganciphisa kakhulu amazinga kashukela egazini. Lokhu kuyingozi ikakhulukazi lapho kunezinkinga zesistimu yenhliziyo nesifo sikashukela. Futhi, ekudleni kwamaprotheni, ukukhathala okwandayo, ukukhathala okukhulu, ukwehla kokuhlushwa, ukucasuka nokunye ukubonakaliswa okungathandeki. Ukudla ekudleni kwamaprotheni kunesidina, ngenxa yalokhu, kudliwa inani elikhulu le-calcium. Lokhu akuphephile kubantu beminyaka, ngoba ukujiya kwegazi kuyanda, futhi amahlule egazi angavela ezitsheni. Okubi kwalokhu kudla ukuthi umthwalo ezinso uyanda. Ngenxa yalokho - ibala eliphuzi elingenampilo, izinwele ezibuthuntu, izipikili ezinamahlombe.
- Ukudla okunomsoco ofanele cishe akunazithiyo ezithile. Ngaphandle kokuthi abantu abajwayele ukuzitika ngokudla okunamafutha namakhalori aphezulu, kungaba nzima ukuzibandakanya embusweni omusha. Ukuze udle ukudla okulungile ukuze unikeze imiphumela, udinga ukuthi uphile ngemithetho yawo isikhathi eside futhi wakhe imikhuba emisha yokudla.
Ukudla okunethezeka okuphindiwe
Ukudla okunomsoco nokudla kwansuku zonke kuyatholakala noma kunini lapho ufuna khona. Kepha ngokudla kwamaprotheni, kuvunyelwe ukuxhumana futhi ngemuva kwezinyanga ezimbili kuqediwe.