Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-8 kg emavikini amabili.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-900 Kcal.
Umsoco wethu awuthinti nje kuphela isibalo, kodwa futhi nesimo sesikhumba. Isikhumba siyingxenye ebalulekile yohlelo lokukhipha umzimba emzimbeni. Konke ukudla esikudlayo "kudlula" kubo. Ngakho-ke, akumangazi neze ukuthi ukubukeka nesimo sesikhumba kushiya kungathandeka kakhulu ngemenyu ebhalwe ngokungafanele.
Vele, izinqubo zezimonyo nezinhlobo ezahlukahlukene zezindlela zingavuselela “ukumboza” komzimba wethu ngandlela thile, kepha akukho lutho olungathatha indawo yokondleka okuhlelekile.
Izidingo zokudla kwesikhumba
Ngokwezidingo zokudla kwesikhumba, i-taboo enesisindo ibekwa ekusetshenzisweni kwemikhiqizo equkethe amafutha e-trans, usawoti omningi, noshukela. Kufanele futhi ukhiphe (okungenani unciphise ngangokunokwenzeka) ukudla “okusheshayo”, ukudla okuhlukahlukene okusemathinini, imikhiqizo eseqediwe kancane, izitsha ezithosiwe nezifakwe emanzini anosawoti, amaswidi anamafutha. Ukusetshenziswa kwenani elikhulu lophuzo oludakayo, i-soda, uketshezi olunoshukela, ikhofi nokubhema kude kakhulu nokubonakala kahle esikhumbeni.
Ukudla okunomsoco esikhumbeni kufanele kuqukathe uhlobo olufanele lwamaprotheni, amafutha kanye nama-carbohydrate. Ngaphandle kwemikhiqizo ye-carbohydrate, umuntu uzoqala ukuzwa ukuntula amandla futhi akhathale ngokushesha. Ukuze uvimbele lokhu kungenzeki, udinga ukunikeza umzimba ngemifino, izithelo, okusanhlamvu (irayisi elibomvu, i-oatmeal engasetshenzisiwe, i-buckwheat), isinkwa esiqinile, imifino ehlukahlukene, amantongomane.
Amaprotheni adingekayo ukuze isikhumba sibe nobuhle nokuphila kahle atholakala ezinhlanzini ezinomzimba omncane kanye nenyama, amaqanda, izilwane zasolwandle, ubisi kanye nemikhiqizo yobisi olumuncu. Kodwa imithombo emihle kakhulu yamafutha anempilo yizinhlanzi ezinamafutha, iminqumo, amafutha emifino (umnqumo, i-flaxseed), i-avocado.
Njengomthetho, umphumela obonakalayo wokudla kwesikhumba uvela emasontweni ama-3-4 ngemuva kokuqala kwawo. Noma, ngokungangabazeki, umphumela uncike esimweni sesikhumba, ukuthi ubheka ngokucophelela kangakanani ukudla, yiziphi izici zomzimba wakho.
Futhi, noma ngabe udla kahle kangakanani, kubaluleke kakhulu ukuphuza okungenani izingilazi eziyi-7-8 zamanzi ahlanzekile ngosuku. Ukuntuleka koketshezi emzimbeni kuyindlela eqonde ngqo ezinkingeni, hhayi kuphela esikhunjeni, kodwa futhi nangempilo nenhlalakahle ngokubanzi.
Ngokuqondene nenani lokudla kule ndlela, akufanele udle ngokungavamile kakhulu. Yidla okungenani kathathu ngosuku. Kulabo abajwayele "ukuxhumana" okuyingxenye ngokudla, akuvunyelwe ukuba nesidlwana phakathi kokudla okuyinhloko. Inani namandla we-servings kufanele kunqunywe ngokuya ngokuthi udinga ukudla okungakanani (kepha ungadli ngokweqile) futhi uzizwe ukhululekile. Futhi uma ufuna ukunciphisa isisindo ngokufana nokwenziwa kwesikhumba kube sesimanje, vele wehlise okuqukethwe kwekhalori lansuku zonke kumayunithi kagesi ayi-1200-1500 futhi, uma kungenzeka, xhuma kwezemidlalo. Ngokuqinisekile kulokhu, hhayi nje kuphela izinguquko ezinhle esimweni sesikhumba ezizosheshe zizenze zizwakale, kepha isibalo sizoshintsha kukujabulise.
Ukuhlala ekudleni kwesikhumba, ngokungabikho kokuphikisana, impilo enhle, ukulungisa umkhawulo wekhalori (uma kunesidingo), ungakwenza ngokuthanda kwakho. Kodwa khumbula ukuthi ngokwenza isikhumba sakho sibonge ngokuphelele ekudleni, bese usebenzisa noma yini oyithandayo, ngaphandle kokugxila emikhiqizweni enempilo, ngeke ukwazi ukugcina umphumela otholiwe isikhathi eside. Ngakho-ke, kufanelekile ukwenza ubungane ngemithetho eyisisekelo yenqubo isikhathi eside, uma ufuna ukubukeka kunganiki esinye isizathu sokukhungatheka.
Ngezansi ungathola imikhiqizo yezempilo yesikhumba, ezinconywayo ukuthi zisetshenziswe ekudleni kwakho kaningi ngangokunokwenzeka, ngaphandle kwesimo sesikhumba. Ngemuva kwakho konke, kuyaziwa ukuthi izinkinga kulula ukuvinjelwa kunokuzixazulula ngokuhamba kwesikhathi. Ngakho-ke kungani ungabunakekeli ubuhle nokukhanga kwesikhumba sakho kusengaphambili?
Nuts
Akusizi ngalutho ukuthi odokotela nezazi zokudla okunempilo babize amantongomane ngokuthi “umkhiqizo wentsha yaphakade.” Ziqukethe i-coenzyme Q10 no-vitamin E, okusheshisa kakhulu ukuvuselelwa kwamaseli esikhumba futhi angama-antioxidants anamandla avikela "ingaphakathi" lesikhumba emiphumeleni elimazayo yelanga nakwezinye izimo zezemvelo ezingezinhle. Kepha ungakhohlwa ukuthi amantongomane anama-calories amaningi. 50 g walo mkhiqizo izikhathi 3-4 ngesonto noma 30 g nsuku zonke kuzokwanela.
Imifino ebomvu neyolintshi
Izipho zemvelo zohlelo olunjalo lombala (ikakhulukazi, izaqathe, i-bell pepper, utamatisi) zicebile ku-beta-carotene, i-antioxidant evuselela amangqamuzana esikhumba.
Izithelo ezimuncu namajikijolo
Ama-strawberries, amagilebhisi, ama-currants amnyama, amawolintshi, ama-kiwi, njll aqukethe i-vitamin C eningi, evuselela ukwakheka kwe-collagen, okuvimbela ukuguga ngaphambi kwesikhathi kwamangqamuzana esikhumba.
Fish
Imikhiqizo yezinhlanzi (ikakhulukazi i-herring, i-mackerel, i-salmon) ingumthombo omuhle kakhulu wamavithamini A no-D, i-omega-3 fatty acid. Lezi zinto zikhulula ukuvuvukala futhi zisize isikhumba sithole ukubukeka okunempilo nokukhangayo.
Isinkwa sonke sokudla okusanhlamvu namabele
Imikhiqizo yokusanhlamvu iqukethe i-silicon eningi, ekhuthaza ukukhiqizwa kwenani elanele le-collagen ne-vitamin B. Isithako sokuqala siqinisa kakhulu i-epidermis, kanti okwesibili - sithambisa isikhumba futhi sisize ukuba sivuselele ngendlela engokwemvelo.
garnet
Izingxenye zalesi sithelo zilwa ngokuphelele nenqubo yokuguga kwesikhumba, zisiza ama-fibroblast (amaseli abhekene kakhulu nokukhiqizwa kwe-elastin ne-collagen) aphile isikhathi eside. Ukusetshenziswa kwehalananda kunganciphisa inqubo yokuguga futhi kugcine isikhumba sikhanga isikhathi eside ngangokunokwenzeka.
Amafutha e-Olive
Kuyaziwa ukuthi isikhumba esomile sidala ngokushesha kunabanye. Ukuba khona kaningi kwalolu hlobo lwamafutha yemifino ekudleni kungenza isikhumba sibe manzi ngokwengeziwe ngaphakathi. Kodwa-ke, akufanele wenqabe amaski nezinye izinqubo zezimonyo usebenzisa uwoyela womnqumo.
I-curd
Lo mkhiqizo wobisi ovutshiwe ucebile nge-selenium naku-vitamin E, evikela isikhumba ekugugeni ngaphambi kwesikhathi.
Ukwatapheya
Lesi sithelo esishisayo sinothe ngamafutha abalulekile asondla kahle isikhumba ngaphakathi. Kuhle futhi ukuthi ukwatapheya uqukethe ivithamini efana ne-niacin. Inemiphumela elwa nokuvuvukala.
Itiye elihlaza
Ingesinye seziphuzo ezihamba phambili maqondana nokuqukethwe kwe-antioxidant. Izinkomishi eziyi-3-4 zetiye eliluhlaza ngosuku (okungcono ngaphandle koshukela nocezu lukalamula) kuthuthukisa kakhulu "ukubukeka" kwesikhumba. Futhi lapho isetshenziswa ngaphandle (ngokwesibonelo, njenge-lotion), itiye eliluhlaza lilungele ukusiza ukulwa nezikhwama ngaphansi kwamehlo nokuqeda ukukhukhumeza ngokweqile.
Isampula yokudla kwesikhumba izinsuku ezi-5
Usuku 1
Ukudla kwasekuseni: Amaqanda enkukhu ama-2 abilisiwe noma aphekwe epanini elomile; ucezu lwe-ham noma inyama ebilisiwe; ama-crisps amabili okusanhlamvu; itiye, ongangeza ubisi oluncane.
Isidlo sasemini: isitsha se-borscht yemifino; i-turkey fillet, isitshulu enkampanini yeklabishi emhlophe; isanqante isaladi egqoke kalamula.
Isidlo sakusihlwa: irayisi ene-baked chicken fillet kanye nengilazi yejusi yetamatisi.
Usuku 2
Ukudla kwasekuseni: amatamatisi ambalwa; isinkwa esisanhlamvu sonke; i-cottage shizi enamafutha aphansi; ingilazi yejusi lewolintshi.
Isidlo sasemini: iphalishi le-buckwheat; iqanda lenkukhu elibilisiwe; ingilazi yomhluzi wenyama omncane; Ama-tangerines ama-2 noma i-orange eyodwa.
Isidlo sakusihlwa: inhlanzi ebhakwe nesaladi yemifino engeyona enesitashi, enongwe ngamaconsi ambalwa kawoyela wemifino; ingilazi yepomegranate juice.
Usuku 3
Ukudla kwasekuseni: i-omelet yamaqanda amabili enkukhu notamatisi; i-apula; inkomishi yetiye eliluhlaza elinolamula.
Isidlo sasemini: isitsha sesobho semifino ngaphandle kokuthosa; ingxenye yelayisi ene-cocktail yasolwandle; ujusi wetamatisi.
Isidlo sakusihlwa: ama-crisps ambalwa okusanhlamvu anezincezu ze-ham enomzimba kanye ne-apula likashizi elingafakwanga usawoti nesaladi eliphakathi kwe; itiye.
Usuku 4
Ukudla kwasekuseni: i-muesli noma i-oatmeal, enganiselwa nge isipuni soju lwemvelo noma ujamu; idlanzana lamantongomane; isinkwa esiphelele senhlamvu noshizi netiye eliluhlaza.
Isidlo sasemini: isobho se-puree yamathanga; inyama yenkonyana ebilisiwe kanye nombhangqwana wamakhukhamba amasha.
Isidlo sakusihlwa: i-cod stewed enkampanini yemifino engeyona isitashi; ijusi yamagilebhisi.
Usuku 5
Ukudla kwasekuseni: iphalishi le-buckwheat; ilofu lesinkwa nocezu lwe-ham; itiye noma ingilazi yejusi yezithelo.
Isidlo sasemini: isitsha sesobho seklabishi elithambile; amazambane abunjiwe (okungcono ngaphandle kokungeza ibhotela); inkukhu cutlet steamed kanye tangerines.
Isidlo sakusihlwa: isitshulu semifino oyithandayo nenkomishi yetiye eliluhlaza.
Ukudla okuphikisanayo kwesikhumba
Ukudla kwesikhumba akunakho ukuphikisana okuqinile. Akufanele uhlale kuyo kuphela uma kukhona okunye okuphambuka ngokwezempilo, okudinga imenyu ehlukile.
Izinzuzo Zokudla Kwesikhumba
- Ukudla okuhlangene nezinqubo zezimonyo kubuyisa ubusha esikhunjeni, okunganciphisa kakhulu imibimbi ejulile, kuze kufike ekubuyiselweni okugcwele kokuqina kwesikhumba nokunwebeka.
- Ukudla okusikiwe kufaka phakathi isethi ephelele yokudla okudingekayo ekusebenzeni okujwayelekile komzimba.
- Ngaphezu kokuthuthukisa isimo sesikhumba, ekudleni unganciphisa isisindo futhi uvuselele ukubukeka kwakho ngokujwayelekile.
- Kuhle futhi ukuthi awudingi ukulamba, ungadla okumnandi nokuhlukahlukene.
- Imikhiqizo iyatholakala futhi amamenyu angenzelwa ukuhambisana nokunambitheka kwakho.
Okubi kokudla kwesikhumba
- Ukudla kwesikhumba akusishintshi isimo se "shell" yomzimba khona manjalo. Ukuvela komphumela obonakalayo, udinga ukulinda okungenani amasonto ambalwa.
- Futhi ngezinhlinzeko eziyisisekelo zokudla kungcono ukwakha abangane isikhathi eside, ukushintsha imikhuba eminingi yokudla.
Ukudla kabusha
Njengoba izimiso zokudla kwesikhumba ngemenyu edizayinwe kahle azinabungozi empilweni, ungabuyela kuyo futhi ngokushesha ngangokunokwenzeka.