Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-12 kg emavikini amabili.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1030 Kcal.
Odokotela abaningi bayavuma ukuthi ukungondleki kuyimbangela enkulu yezinkinga zenhliziyo. Ukusebenza okujwayelekile kwalesi sitho esibaluleke kakhulu, kuyadingeka ukuthi ukhiphe (noma unciphise) ekudleni kokudla okunothe nge-cholesterol eyingozi, okufaka isandla ekubekeni amahlule wamafutha ezindongeni zemithambo yegazi, okuvimbela ukuhamba kwegazi okufanele.
Inqubo ekhethekile yokudla okunempilo yakhelwe ukugcina impilo yenhliziyo. Ake sijwayelane nemithetho eyisisekelo ezosivumela ukuthi sisungule ukusebenza okulungile kwemoto yomzimba wethu.
Izidingo Zokudla Kwenhliziyo
Ngempilo yenhliziyo, kufanele kuqala ukuyeka ukudla lapho inani eligcwele le-cholesterol embi ligxile khona. Lokhu kufaka phakathi: inyama yengulube enamafutha (inyama evela esiswini sesidumbu), izinso, isibindi, isikhumba, inyama yedada enamafutha, amasoseji, imayonnaise, ibhotela, ushizi onamafutha, ukhilimu omuncu, ubisi lonke, izitsha ezithosiwe ezijulile, amakhekhe anamafutha namaswidi. Kubathandi bamaswidi, ochwepheshe banikela ngenye indlela - sebenzisa inani elincane loshokholethi omnyama onamaphesenti aphezulu kakhokho. Ososayensi bafakazele ukuthi ukudla ushokoledi omnyama ngokulinganisela kukhuphula amazinga amahle e-cholesterol (kanye nemood) futhi akulimazi empilweni.
Akufanele udle imikhiqizo esheshayo, amasoso ezimbonini, ukudla okunosawoti omningi noma okubabayo, amakhukhamba, inyama ebhenywayo, isoso yesoya, amantongomane ngobuningi. Ohlwini lwemikhiqizo ecebile nge-cholesterol engadingekile, ochwepheshe baphinde babeke ama-shrimp ne-fish roe.
Kusukela eziphuzweni, udinga ukwenqaba ikhofi elinamandla notshwala ngamaphesenti aphezulu otshwala. Ubuningi, ungakwazi ukuthenga iwayini elincane ngezikhathi ezithile, uma kungekho okuphikisanayo ngokusetshenziswa kwalo.
Kunconywa ukuthi ugxile enyameni engenamafutha (inkukhu, i-turkey, i-veal, i-fillet fillet) lapho wenza imenyu. Kunconywa nokuthi udle ama-cottage shizi anamafutha aphansi, ushizi (awunosawoti omningi, futhi okuqukethwe kwawo okunamafutha akufanele kudlule ku-12%), amaprotheni amaqanda enkukhu, i-kefir enamafutha aphansi kanye ne-yogurt. Kusukela kuzinhlanzi, i-flounder, i-tuna, i-herring, i-cod, abamele umndeni we-salmon banconyelwe ukusetshenziswa. Ngobuningi obanele, kufanele udle imifino yesizini, izithelo namajikijolo, okusanhlamvu (okuhle kunakho konke ukugaya okukhohlisayo: ibhali, i-buckwheat, i-oatmeal, irayisi, i-bulgur), imidumba namazambane ahlukahlukene.
Kusuka emikhiqizweni kafulawa, uma kungekho isisindo esiningi esibonakalayo, ama-rusks, isinkwa esingenamvubelo, amakhukhi we-oatmeal anconywa ukuthi asetshenziswe ngamanani amancane. Ungakwazi ukugcoba izitsha zakho ngesinaphi esincane, uviniga, izinongo ezihlukahlukene, izinongo zemvelo, amakhambi.
Ngokuqondene nenani lokudla, kungakuhle ukuthi udle kahlanu, unamathele ekudleni okuyingxenye. Kunoma ikuphi (ngokwesibonelo, uma uhlelo lwakho lungakuvumeli ukudla okulula), udinga ukudla okungenani kathathu ngosuku, uzinike ibhulakufesi eligcwele, isidlo sasemini nedina. Ukulambela inhliziyo enempilo akuyona umngane.
Ngamafuphi, imigomo eyisisekelo yale ndlela elandelayo.
Lapho ulungiselela ama-sandwich, buyisela i-yogurt yemvelo esikhundleni sebhotela nemargarini; ungangezela isinongo ngamakhambi aqoshiwe namakhambi ababayo. Vumela izithelo ezijiyile noma i-berry puree ithathe indawo yamakhalori aphezulu namajamu anamafutha.
Lapho uthenga imikhiqizo, naka amalebula. Inkomba enhle ibhekwa njengemibhalo ebhaliwe kubo njengokuthi "akukho usawoti", "sodium ephansi". Gwema ukudla okubhalwe ukuthi “amafutha e-hydrogenated.”
Yidla inhlanzi ephekiwe ngaphandle kukawoyela okungenani kabili ngesonto, imvamisa uyihlanganisa nokufaka isaladi yemifino enempilo.
Nciphisa ingxenye yephalishi lasekuseni ngeyogathi yemvelo, amajikijolo owathandayo, izithelo, engeza imbewu, amantongomane, i-bran.
Yidla imikhiqizo enofulawa onempilo, futhi kufanele uzibhake wena. Ngakho-ke uzoqiniseka ngekhwalithi yokudla okudlayo kanye nokungabikho kwezingozi ezingadingeki kukho.
Gcina izithelo nemifino kuseduze ukuze uhlale udla nabo, uma ufisa, futhi unciphise ubungozi bokudla okuthile okungadingekile.
Umthamo nekhalori yokudla ekudleni kwenhliziyo kufanele kubalwe ngokususelwa kuzici zakho ngazinye. Lalela umzimba wakho bese uzama ukungadli ngokweqile. Ungakwazi ukunamathela kulokhu kudla isikhathi eside njengoba uthanda, ngoba akuphikisani nemigomo yokudla okufanele nokulinganisela.
Imenyu Yokudla Kwenhliziyo
UMsombuluko
Ukudla kwasekuseni: ingxenye ye-oatmeal enezicucu ze-apula, enongwe ngeyogathi.
Ukudla kwasekuseni kwesibili: isaladi le-tuna ngejusi yalo, amakhambi, imbewu yamathanga ne-apula.
Isidlo sasemini: isitsha sesobho sepea; ubhontshisi we-salmon obhakiwe oyoliswe ngalamula kalamula izipuni ezimbalwa zamazambane acubuziwe noma amazambane abhakiwe.
Isidlo sasemini santambama: isaladi le-apula nepheya.
Isidlo sakusihlwa: upelepele wensimbi owenziwe ngoparele webhali obilisiwe, amakhambi ahlukahlukene nenani elincane lama-walnuts.
NgoLwesibili
Ukudla kwasekuseni: isaladi lezithelo nedlanzana lama-alimondi nokugqoka i-yoghurt yemvelo.
Isidlo sasekuseni sesibili: isangweji eliphelele lokusanhlamvu nocezu lwe-mozzarella, utamatisi, isipinashi kanye nokwatapheya.
Isidlo sasemini: isitsha samazambane abilayo ne-feta cheese.
Isidlo sasemini: i-cocktail kabhanana nama-kiwi amancane amancane anokhilimu omncane ophehliwe noma i-yoghurt yemvelo.
Isidlo sakusihlwa: i-pasta ye-pasta eqinile notamatisi onamakhambi.
NgoLwesithathu
Ukudla kwasekuseni: i-oatmeal enamajikijolo, imbewu yefilakisi nedlanzana lama-walnuts.
Ukudla kwasekuseni kwesibili: izithelo ezibushelelezi.
Isidlo sasemini: isobho lomhluzi wenkukhu elinamafutha amancane ngemifino.
Isidlo sasemini: ama-truffle ama-carrot ambalwa ne-orange.
Isidlo sakusihlwa: i-casserole yanoma yiluphi uhlobo lweklabishi (noma amamiksi awo) noshizi onamafutha amancane.
NgoLwesine
Ukudla kwasekuseni: ama-pancake e-buckwheat ane-blueberries, angahle anongwe ngenani elincane loju lwemvelo.
Ukudla kwasekuseni kwesibili: amakhukhi ambalwa we-oatmeal.
Isidlo sasemini: isobho le-mackerel nge-dill; isitshalo seqanda caviar nesilimo esidliwayo esinamagatsha anamanzi.
Isidlo santambama: i-sorbet eyenziwe ngeziqephu zikamango, ubhanana, i-currant.
Isidlo sakusihlwa: ingxenye ye-buckwheat nesaladi yemifino.
Friday
Ukudla kwasekuseni: i-casserole ye-cottage shizi namajikijolo.
Isidlo sasekuseni sesibili: ucezu lwe-casserole ephelele yokusanhlamvu ene-feta, utamatisi kanye namakhambi ahlukahlukene.
Isidlo sasemini: isitsha sesobho sikabhontshisi ngamakhambi.
Isidlo sasemini: i-apula.
Isidlo sakusihlwa: ingxenye yesaladi efudumele ye-bulgur, i-bell pepper ne-arugula.
Saturday
Ukudla kwasekuseni: i-omelet eshubile yamaqanda amabili enkukhu anyanisi, isipinashi notamatisi.
Isidlo sasekuseni sesibili: i-banana sorbet.
Isidlo sasemini: isitsha seborscht yemifino nophaya owenziwe ngofulawa oqinile onenyama nemifino engenamafutha.
Isidlo sasemini soufflé kusuka ku-curd kanye nezaqathe.
Isidlo sakusihlwa: amazambane ambalwa abhakwe no-anyanisi.
Sunday
Ukudla kwasekuseni: iphalishi lelayisi elinedlanzana lama-walnuts namajikijolo.
Ukudla kwasekuseni kwesibili: ingilazi yeyogathi yemvelo kanye nama-30 g omisiwe.
Isidlo sasemini: ingxenye yesobho leklabishi elipholile namabhontshisi aluhlaza abilisiwe ngenani elincane lama-alimondi aqoshiwe namakhambi.
Isidlo sasemini: ucezu lwesinkwa sokudla okusanhlamvu okuphelele nge-hummus, utamatisi no-ulethisi.
Ukudla kwakusihlwa: ukubhaka okubhakiwe nelayisi nesitshalo seqanda esibhakiwe
Ukuphikisana Kokudla Kwenhliziyo
Njengalokhu, ukudla kwenhliziyo akunakho ukuphikisana.
- Awukwazi ukunamathela kuyo kuphela uma, ngenxa yezici ezithile zomzimba, kunesidingo sokudla ngendlela ehlukile.
- Vele, uma unokungazwani kokunye ukudla okubandakanyekile ekudleni, akufanele ukudle.
Izinzuzo Zokudla Kwenhliziyo
- Ukudla okunomsoco kuhilela ukudla okwehla esiphundu, okwahlukahlukene.
- Uma usondela kahle ekulungisweni kokudla, ngeke kube nesithukuthezi futhi kuzonikeza umzimba ngazo zonke izinto ezidingekayo.
- Ngaphezu kokuthuthukisa umsebenzi wenhliziyo, isimo somzimba wonke senziwe ngcono ngesimanje, ukubukeka kuyaqabuleka futhi kunempilo.
- Futhi ngokulungiswa kokuqukethwe kwekhalori kokudla, labo abafisa ukunciphisa umzimba bangafeza le nhloso.
Okubi kokudla kwenhliziyo
- Akuzona izikhathi ezijabulisa kakhulu zale nqubo zifaka iqiniso lokuthi kuhle ukushiya uhlu oluthile lwemikhiqizo kuze kube phakade, futhi lokhu kusadinga umsebenzi ongokwengqondo ngokwakho futhi ulungise kabusha ukuziphatha kokudla.
- Ukuze uthuthukise impilo yakho, udinga ukuthi uphile ngokudla kwenhliziyo okungenani amasonto ambalwa. Maye, umphumela oshesha njengombani awuveli. Uzodinga ukubekezela.
Ukudla kabusha kwenhliziyo
Ungakuphinda ukudla kwenhliziyo, ngaphandle kwalapho kuchazwe ngenye indlela ngudokotela, noma kunini lapho ufisa khona. Ngempela, empeleni, lokhu kungukudla okulungile futhi okunempilo, okufanele kuzuze umzimba kuphela.