Okuqukethwe
Ukwehla kwesisindo ngokudla kosuku kuze kufike ku-8 kg ezinsukwini eziyi-10.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-850 Kcal.
Izinsuku zingesinye sezithelo zasendulo. Okhokho bama-Arabhu wanamuhla babasebenzisela ukudla isikhathi eside; amathuna odehara baseGibhithe ayependwe ngemifanekiso yezinsuku. Amaqhawe ama-Arab ahlala ethatha izinsuku ngemikhankaso, elengisa amasaka nawo ezihlalweni zamahhashi. Lo mkhiqizo wokudla obaluleke kakhulu usize amasosha alwa nokukhuthazela futhi akhe namandla emisipha. Izinsuku ezisesimweni esomile, esomile, esisha zakha isisekelo sokudla kwamaBedouin.
Izazi zokudla okunomsoco zincoma izinsuku zamazinyo amnandi njengenye indlela enempilo kunamaswidi namanye amaswidi.
Izidingo zosuku lokudla
Ukudla Kwosuku kuhilela ukudla izinsuku kuphela kwezinsuku ezine zokuqala. Kusukela osukwini lwesihlanu, ama-apula kufanele futhi abe ekudleni (izinhlobo ezingcono eziluhlaza). Kwesinye isikhathi ungasebenzisa amawolintshi noma ezinye izithelo ezisawolintshi ukuhlukahluka. Awukwazi ukunamathela ekudleni kosuku isikhathi eside kunezinsuku eziyi-10. Ngemuva kwalesi sikhathi, ungalahlekelwa amakhilogremu angu-6-8. Izazi zokudla okunomsoco zincoma ukuthi kudliwe kancane kancane ngezingxenye ezilinganisiwe. Isisekelo sokudla oketshezi kungamanzi ajwayelekile. Ungaphuza futhi amakhambi noma itiye eliluhlaza ngaphandle koshukela ongeziwe kanye ne-sweetener.
Kuyasebenza futhi Ukudla kwamantongomane… Isikhathi sayo siyizinsuku ezi-5. Nsuku zonke, abesifazane badla kuze kufike ku-500 g wenhlanganisela yamadethi namantongomane, amadoda - kufika ku-700 g. Ngaphezu kwezinsuku, ungahlukanisa imenyu nganoma yisiphi isithelo esomile. Kungcono ukuthi udle izikhathi ezi-5 ngosuku. Ukudla oketshezi okungenani okungamalitha ama-2 kumelwa ngamanzi amile netiye eliluhlaza elingenashukela.
Ungalahlekelwa ama-3-4 kilograms ezinsukwini ezi-3 futhi uhlanze ngempumelelo amathumbu usebenzisa ukudla ngezinsuku ne-kefir… Kungcono ukhethe umkhiqizo wobisi oluvutshiwe onamafutha amancane noma ongenawo amafutha ngokuphelele. Udinga ukusebenzisa ilitha elilodwa le-kefir no-1 g wezithelo ezomisiwe ngosuku ngezidlo ezi-500-5.
Kulabo abangakwazi ukucabanga ukudla kwabo ngaphandle kokusanhlamvu, kufanelekile Ukudla ngezinsuku kanye ne-buckwheat… Okokuqala, imenyu yalokhu okuhlukile kwendlela yokuphola ilinganiselwe kakhulu kunaleyo eyedlule. Kodwa-ke, odokotela bayeluleka ngokunamathela ekudleni okunjalo izinsuku ezingaphezu kwezingu-7. Nsuku zonke udinga ukudla i-100 g yezithelo ezomisiwe kanye no-150-200 g we-buckwheat (isisindo esomile se-cereal). Ekugcineni, uma ungathola okwanele kwe-buckwheat encane, yehlisa kukho. Kepha akusafanele ukusika phansi ukudla ukuze unganqamuki inkambo yokudla.
Ngezinsuku zokuletha izinzuzo kuphela emzimbeni, udinga ukuzikhetha kahle. Izinsuku ezinhle kufanele zibe nsundu (zibe mnyama ngangokunokwenzeka). Ukuba wedwa nokuba buthuntu kwezithelo kungubufakazi bokuvuthwa kwazo. Umbala okhanyayo ukhombisa ukuthi isithelo asikakulungeli ukudliwa. Thola izithelo ezingekho nzima kakhulu noma ezithambile kakhulu. Ngokwemvelo, izinsuku ezomisiwe akufanele zibonise imifantu ebonakalayo. Uma kukhona izimbotshana ezithelweni ezomisiwe, kusho ukuthi zomiswe nge-oveni. Kungcono ukwenqaba ukuzithenga. Ungathengi izinsuku ezinemibimbi kakhulu futhi ezinephunga elibilile.
Izimpawu ezinjalo ziwubufakazi obuqondile bokuthi isithelo besilele isikhathi eside, futhi ngokunokwenzeka, asizange somiswe kahle. Uma izinsuku zinamathele ndawonye, futhi ubona ushukela ocwebezelisiwe ngaphezulu, bese welashwa ngesiraphu. Futhi azinconyelwa ukuthenga. Ubuso babo obucwebezelayo bufakazela ukuthi izinsuku zaziphathwa ngamanoni. Isithelo sekhwalithi ephezulu akufanele sinamathele, sinamafutha, sigcotshwe lapho usithinta. Kungcono ukuthenga izinsuku ngamatshe. Bathole ukwelashwa okushisa okuncane futhi bazigcinele izakhi zomzimba eziningi ngokwabo.
Ababaningi abantu abageza izinsuku ngaphambi kokusetshenziswa, kodwa ngeze. Udinga ukuqonda ukuthi awudli izinsuku ezivele zisuswe emthini wesundu kepha usuvele ungumkhiqizo wokukhiqizwa kwezimboni. Kubalulekile ukugeza ngokuphelele izinsuku ezifakwe kwisiraphu noma zicutshungulwe ngamakhemikhali (ngeshwa, okungajwayelekile). Indawo enamathelayo iyindawo enhle kakhulu yokuzalanisa amabhaktheriya, ngakho-ke ukudla lezi zithelo ezomisiwe ngeke kulethe izinzuzo zezempilo.
Kunconywa ukugcina izinsuku esiqandisini esitsheni esivalwe ngci. Lokhu kuzophinde kuvimbele izithelo ekutholeni iphunga langaphandle.
Isibonelo
Imenyu yosuku lwedethi
Ukudla kwasekuseni: 70 g wamadethi.
Isnack: 30 g izinsuku.
Isidlo sasemini: amagremu ayi-100 wamadethi.
Isidlo sasemini: amagremu angama-30 wamadethi.
Dinner: 70 amagremu wamadethi.
Imenyu yosuku lwe-Apple
Ukudla kwasekuseni: 70 g wamadethi.
Isnack: ama-apula ama-2.
Isidlo sasemini: amagremu ayi-70 wamadethi.
Isidlo santambama: uhhafu we-apula, omusha noma obhakwe, nezinsuku ezimbalwa.
Isidlo sakusihlwa: amagremu angama-70-80 wamadethi nezicucu ezimbalwa zama-apula.
Isibonelo sokudla kwezinsuku zamantongomane
1 nezinsuku ezi-3
Ukudla kwasekuseni: 50 g wamadethi, 40 g wama-apula omisiwe, no-20 g wama-pistachio.
Isinongo: 30 g amabhilikosi omisiwe; Izinsuku ezingama-20 g, nama-alimondi ayi-10 g.
Isidlo sasemini: 70 g wamabhilikosi omisiwe, 30 g wama-apula omisiwe, nama-20 g wama-pistachio.
Isidlo sasemini: izinsuku ezingama-50 g; 30 g ama-apula omisiwe, nama-alimondi ayi-10 g.
Isidlo sakusihlwa: 50 g wezinsuku nama-apricot omisiwe; 20 g ingxube ye-pistachio-almond.
2 nezinsuku ezi-4
Ukudla kwasekuseni: omisiwe anquma umlimi (50 g), 20 g wama-walnuts, no-40 g wamapheya omile.
Isnack: 30 g izinsuku; 20 g ubhanana owomile; 10 g wama-walnuts.
Isidlo sasemini: 70 g wezithelo zomisiwe ezinamadethi; 20 g ama-walnuts; 30 g amapheya omisiwe.
Isithwathwa santambama: ama-40 g ama-prunes anamagilebhisi omisiwe; 30 g ubhanana owomile; 10 g wama-walnuts.
Ukudla kwakusihlwa: 50 g amapheya omile, 60 g wamadethi, no-20 g wanoma imaphi amantongomane.
Usuku 5
Ukudla kwasekuseni: 80 g wenhlanganisela yamadethi, amakhiwane, amabhilikosi omisiwe; 40 g amasheya.
Isnack: 30 g izinsuku; 20 amagremu ama-alimondi.
Isidlo sasemini: amakhiwane, amabhilikosi omisiwe, namapulangwe (100 g); 20 g ama-walnuts.
Isidlo sasemini: izinsuku ezingama-50 g; 20 g wezinhlamvu ze-hazelnut.
Isidlo sakusihlwa: 100 g wezinsuku ezine-prunes; 30 g amasheya.
Isibonelo sokudla kwansuku zonke kokudla kwe-kefir-date
Ukudla kwasekuseni: ingilazi ye-kefir ne-100 g yamadethi.
Isnack: 100 g izinsuku.
Isidlo sasemini: ingilazi ye-kefir ne-100 g yamadethi.
Isidlo sasemini: ingilazi ye-kefir ne-100 g yamadethi.
Dinner: 100 amagremu wamadethi.
Ngokushesha ngaphambi kokulala: ingilazi ye-kefir.
Isibonelo sokudla kwansuku zonke ngezinsuku naku-buckwheat
Ukudla kwasekuseni: iphalishi le-buckwheat eline-20 g yamadethi.
Isnack: 10 g izinsuku.
Isidlo sasemini: iphalishi le-buckwheat elinama-30 g wamadethi.
Isidlo sasemini: amagremu angama-20 wamadethi.
Idina: i-buckwheat ne-20 g yamadethi.
Izimo
- Okokuqala, njengoba usuku lokudla lungakwazi ukuziqhayisa ngokudla okunomsoco, kunohlu lokuphikisana olude. Akunakubambelelwa ngabesifazane abakhulelwe, ngesikhathi sokuncelisa, izingane, intsha, nabantu abadala asebekhulile.
- Okwesibili, umkhuba wokubheka usuku lokudla ubukhona bezifo zamathumbu, isifo sikashukela. Izinsuku zandisa ushukela wegazi ngokushesha okukhulu, okuyinto nje engamukeleki kubantu abanesifo sikashukela.
- Okwesithathu, akunconywa ukusebenzisa le ndlela yokwehlisa isisindo ngemuva kokuhlinzwa kwamuva, ngomsebenzi ophakeme ngokomzimba nangokwengqondo.
- Abantu abanokwanda kwamazinyo kufanele baqaphele ukusetshenziswa kwezinsuku. Ushukela otholakala ezinsukwini, yize uvele ngokwemvelo, ungahlasela koqweqwe lwamazinyo uphinde uqinise inkinga.
Izinzuzo zedethi yokudla
- Izimfanelo ezizuzisayo zalezi zithelo ezomile ziyaziwa kahle. Akusizi ngalutho ukuthi izakhamuzi zaseMpumalanga yasendulo zazikholelwa ukuthi ungaphila impilo ende enempilo ngokudla amadethi kuphela. Lezi zithelo zazifakwa njalo ekudleni kwakhe nguMprofethi uMuhammad, okwabhalwa ngaye eQuran. Kunezinganekwane eziningi mayelana nama-livers amade avela e-China adla kakhulu lezi zipho zemvelo.
- Izithelo zesundu zesithelo ziqhayisa ukwakheka okuphelele kwamavithamini namaminerali. Ukudla izinsuku eziyi-10 ngosuku kwanelisa isidingo somzimba se-magnesium, isibabule, ithusi. Futhi aqukethe eziningi zensimbi, phosphorus, sodium. Lezi zithelo ezomisiwe nazo ziqukethe inani elikhulu le-potassium, ngenxa yokuthi zinomphumela omuhle enhliziyweni. Izinsuku futhi ziqukethe ama-amino acid angama-20 abalulekile, kufaka phakathi i-tryptophan (i-anti-depressant yemvelo esiza ukunciphisa amathuba okuba nengcindezi nokunye ukubonakaliswa okungalungile kwengqondo).
- Izinsuku zokudla zinenzuzo yezifo zegazi, zamehlo, zabesifazane abane-PMS, zokuqinisa amasosha omzimba, nemikhuhlane. Izinsuku zinciphisa ingozi yomdlavuza. Kwabesilisa, izinsuku zisiza ukuthuthukisa umsebenzi wokuzala nokuqinisa amandla.
- Kuphelele ukwethula izinsuku ekudleni ngesikhathi sokukhulelwa. Ziqukethe izinto eziqinisa isibeletho futhi zenze inqubo yokubeletha. Ngaphandle kwalokho, izinsuku zinomthelela omuhle esimweni esingokomzwelo. Ngakho-ke, banciphisa ubungozi bokucindezeleka kwangemva kokubeletha.
- I-Retinol etholakala ezinsukwini izogcina izinwele nezinzipho zakho ziphilile.
- Izinsuku zilawula indle, buyisela i-microflora yamathumbu. Ukuba khona kwe-pantothenic acid ezitsheni ezomisiwe kunomthelela ekusungulweni kwezinqubo ze-metabolic emzimbeni.
- Ukudla kwezithandani kufanelekile kulabo abanamazinyo amnandi, abavame ukungayiqedi inqubo yokwehlisa isisindo ngenxa yokulutha kwabo amaswidi. Ukuze ungaphinde uzuze amakhilogremu athe xaxa, futhi ngemuva kokuphela kokudla, yidla amadethi netiye noma esinye isiphuzo esishisayo, esikhundleni, isibonelo, uswidi ojwayelekile.
Okubi kokudla kosuku
- Ukudla kunzima kakhulu. Ukuze umelane nakho, udinga ukukhombisa amandla. Ungase ubhekane nendlala.
- Ngaphandle komphumela omuhle wezinsuku emsebenzini wesistimu yamathumbu, ngokusetshenziswa kwawo okuningi, amathumbu angaba. Uma ukuqunjelwa kwenzeka, kungcono ukumisa ukudla.
Ukuqhuba kabusha ukudla
Ekuphetheni, uma ufuna ukubuyela ekudleni kosuku futhi, ungakwenza ngemuva kwekhefu lokungenani inyanga eyodwa. Futhi kuyinto efiselekayo ukuthi ikhefu lide.
