Ukudla kwaseCzech, amasonto ama-3, -15 kg

Ukwehlisa isisindo kuze kufike ku-15 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-720 Kcal.

Ukudla kwaseCzech kwenziwa nguHorvath, isazi sokudla okuvela kuleli. Le ndlela ibuye ivame ukufakwa kwi-Intanethi ngaphansi kwegama lokudla kweCroat. Ukuze uthole inkambo yokudla amasonto amathathu, ungalahlekelwa amakhilogremu angu-7-8, futhi ngesisindo esibonwayo esiningi - nawo wonke ama-12-15 kg.

Izidingo zokudla zaseCzech

Ngokuya ngemithetho yokudla kwaseCzech, udinga ukudla izikhathi ezi-5 ngosuku ezingxenyeni ezincane, ngokulinganayo ukwaba ukudla ngokuhamba kwesikhathi, ungenisa lokhu kudla okulandelayo ekudleni.

Amaphrotheni iqembu:

- inyama enciphile (inyama yenkomo, inyama yenkonyana, imicu yenkukhu);

- amaqanda enkukhu;

- izinhlanzi ezondile.

Imikhiqizo yobisi nobisi oluvutshiwe (awanamafutha noma anephesenti elincane lamafutha):

- kefir;

- ushizi;

- ubisi;

- i-cottage shizi;

- i-yogurt engenalutho.

Imifino nezithelo:

- ama-apula (angcono kunezinhlobo eziluhlaza);

- i-Melon;

- ikhabe;

- isaqathe;

- iklabishi;

- amazambane;

- utamatisi;

- ukhukhamba;

- izithelo ezisahlukahlukene ezisawolintshi.

Kusuka emikhiqizweni kafulawa ekudleni, kuvunyelwe ukushiya i-rye noma isinkwa esigcwele okusanhlamvu, kodwa hhayi okuningi futhi okungavamile.

Ukudla oketshezi ekudleni kwaseCzech kuvezwa ngamanzi amsulwa, itiye nekhofi ngaphandle koshukela, amajusi wezithelo nemifino.

Udokotela u-Horvat uncoma ukuyeka ezinye iziphuzo nokudla ngenkathi ulahlekelwa isisindo ngesi-Czech. Kunoma yikuphi, akufanele udle izinto ezibhakiwe, isinkwa esimhlophe, i-pasta kakolweni othambile, ingulube enamafutha, ubhekeni, amasoseji, amaswidi, ushokoledi, utshwala, i-soda, imikhiqizo yokudla okusheshayo.

Ungafaka usawoti ezitsheni, into esemqoka ukungazibeki ngaphezulu.

Vele, ukuzivocavoca umzimba kuzothuthukisa umphumela wokwehla kwesisindo futhi kuvimbele ukuxegiswa kwesikhumba okungathandeki. Ukuzivocavoca umzimba, ukuzivocavoca ekhaya, izitebhisi esikhundleni selifti, ukuhamba ngezinyawo, imidlalo yezemidlalo - zikhethele. Konke lokhu kuyindlela engcono kakhulu yokulala kusofa phambi kwe-TV noma ukuhlala esihlalweni esingaphambi kwekhompyutha.

Uma udinga ukulahlekelwa ngaphansi kwephawundi, unganciphisa isikhathi sokudla. Ngokushesha nje lapho ubona inombolo oyifunayo esikalini, vele usuke kahle kule nqubo. Ngemuva kokuphothula ukudla kweCroat, kancane kancane engeza ukudla obekuvinjelwe phambilini. Futhi uma ngokushesha uhlahlela izibiliboco ezinama-kilojoule amaningi kanye namafutha, ngeke nje kuphela isisindo eseqile sibuye ngokushesha, kepha nezinkinga zempilo kungenzeka kakhulu. Njengoba okuhlangenwe nakho kwabantu abalahlekelwe isisindo kufakazela, njengomthetho, kungenzeka ukugcina isisindo ngemuva kokudla lapho ushintshela ekudleni okujwayelekile. Ngesikhathi sokudla, umzimba ujwayela ukudla izingxenyana ezincane futhi awudingi inala enjalo yamafutha, ushukela nezinye izinto zekhalori ezitsheni njengangaphambili.

Imenyu yokudla yaseCzech

Ukudla kwasekuseni:

- iqanda lenkukhu elibilisiwe, ukolweni croutons, inkomishi yekhofi;

- isinkwa sikakolweni nocezu lwenyama epholile (30 g), itiye;

- abaqhekezi netiye;

- 100 g we-fat-fat cottage shizi nenkomishi yetiye;

- 50 g woshizi onamafutha amancane, ama-croutons kakolweni, itiye;

- 2-3 isipuni. l. i-cottage shizi enamafutha aphansi, isinkwa netiye.

Ukudla kwasekuseni kwesibili:

- isithelo segilebhisi;

- i-apula elisha noma elibhakiwe;

- idlanzana lamajikijolo;

- izingcezu ezimbalwa zekhabe;

- iwolintshi;

- ingilazi yobisi enamafutha amancane.

Ukudla kwakusihlwa:

- amazambane abilisiwe noma abhakiwe (100 g), 130 g wenyama enomzimba, 200 g wemifino emisha;

- izaqathe ezigayiwe, i-150 g yenhlama ebilisiwe yenkukhu, ama-200 g wamazambane abilisiwe;

- 100 g wamazambane ayisitshulu, 50 g wenyama ebhakwe noma ebilisiwe, ucezu lwekhabe;

- 100 g wamazambane ayisitshulu nenyama, ingilazi yejusi yemifino;

- inyama yenkukhu ebilisiwe (150 g) no-100 g wamazambane abilisiwe noma asitshiwe, ukhukhamba omusha ongu-1-2;

- 100 g wenyama eyisitshulu namazambane, ingxenye yesaladi yeklabishi;

- inyama ebilisiwe namazambane abhakiwe (100 g lilinye), isaladi lekhukhamba-utamatisi.

Isikhathi setiye:

- ingilazi yanoma iyiphi ijusi yemifino;

- inkomishi yekhofi enobisi olwengeziwe;

- isaladi isithombo;

- 200 g kabhontshisi obilisiwe nekhofi;

- ama-apula ama-2 amancane;

- 250 ml we-kefir ephansi.

Ukudla kwakusihlwa:

- ucezu lwenyama epholile noma inyama (80 g), iqanda lenkukhu ebilisiwe, ingilazi yemifino noma ijusi yezithelo;

- 2 isipuni. l. i-curd ne-100 g yanoma iyiphi imifino ebilisiwe;

- ucezu lwenhlanzi kanye no-150 g wesipinashi esibilisiwe;

- isaladi yemifino non-starchy namakhambi;

- amaqanda amabili abilisiwe, i-2 g yenyama enomzimba, ingilazi yejusi yetamatisi;

- ingilazi ye-kefir ne-cookie eyodwa ye-oatmeal;

- 100 g wamakhowe abilisiwe, ikhukhamba eli-1 neqanda elibilisiwe.

Note… Khetha izinketho zakho zokudla njengoba ubona kufanelekile. Amazambane angashintshwa nge-oatmeal noma i-buckwheat, okusanhlamvu nakho kugaywa kancane kancane futhi kunikeze umuzwa wokugcwala isikhathi eside.

Ukungafani kokudla kwaseCzech

  • Naphezu kokulinganisela okwanele, indlela yaseCzech isenokuphikisana okuthile. Akufanelekile ukuhlala phezu kwayo phambi kwezinqubo zokuvuvukala, ukusakazwa kwegazi okungakhubazekile, ukukhulisa noma yiziphi izifo ezingapheli, izifo ze-oncological, izilonda, i-gastritis.
  • Ngaphezu kwalokho, kungakuhle ukuthi umise ukudla kwaseCzech uma uhlangabezana ne-ARVI ngenkathi uyibuka. Iqiniso ngukuthi ukudla kwamaprotheni kukhulisa ukukhiqizwa kwamafinyila, okubuye kubambezele inqubo yokwelashwa.

Izinzuzo zokudla kweCzech

  1. Ukudla kweCzech kuwuhlelo lokudla okunempilo lapho imikhiqizo yamaqembu okudla ahlukahlukene ikhona. Lokhu kuvumela umzimba ukuthi ulahlekelwe isisindo ngokuphepha ngenkathi usebenza ngokujwayelekile. Usebenzisa indlela yesiCzech, ungadla okumnandi futhi okuhlukahlukene.
  2. Ukudla okuhlukanisiwe kunikeza umuzwa wokugcwala njalo futhi kusiza ukusheshisa izinqubo ze-metabolic, ezidlala indima ebalulekile ekwehliseni isisindo nasekuqhubekeni nokugcina isisindo.
  3. Le ndlela ikuvumela ukuthi uthuthukise isibalo futhi unikeze ithuba elihle lokugcina umphumela.

Okubi kokudla kwaseCzech

  • Ukuphela kwento engadida abantu abamatasa ukudla okunconywayo okuyingxenye.
  • Ukuhambisana nokudla, udinga ukukhetha isikhathi esingenamaholide nemikhosi, ehambisana nemikhosi. Vele, umuntu akakwazi ukwenza ngaphandle kokubonakaliswa kwemizamo yokuzithandela; eminye imikhuba yokudla kuzodingeka iyekwe.
  • Uma udinga ukunciphisa isisindo ngokufanele, udinga ukwenza isikhathi semidlalo. Ngaphandle kwalokho, uzibeka engcupheni yokwehlisa isisindo, kepha uzuze isikhumba esibi.

Ukudla kabusha

Akucebisi ukufaka isicelo ekudleni kwaseCzech futhi ngaphambi kwezinyanga eziyi-3-4 ngemuva kokuphothulwa.

shiya impendulo