Ukudla kwesibindi, amasonto ayisithupha, -6 kg

Ukwehlisa isisindo kuze kufike ku-12 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1260 Kcal.

Ngaphandle kwehaba, isibindi singabizwa ngokuthi isitho sobuqhawe somzimba. Uqhubeka nokulwela impilo yethu ngawo wonke amandla nomsebenzi wakhe, noma ngabe usebenza ngokweqile futhi ukhathele kangakanani. Ngakho-ke, uma kuvela izinkinga ezithile zesibindi, kubaluleke kakhulu ukunamathela ekudleni okukhethekile.

Siphakamisa ukuthi uzijwayeze ngokudla kwesibindi, okunconywa odokotela ukukhulisa izifo ezingapheli zesibindi, i-cholecystitis, i-cirrhosis yesibindi (ngaphandle kokuntuleka kwemisebenzi yaso), i-cholelithiasis, i-hepatitis ebukhali. Siza lesi sitho somzimba esibalulekile ngokuhlela kahle indlela odla ngayo.

Izidingo zokudla kwesibindi

Okokuqala, ake sifunde kabanzi ngokusebenza kwesibindi. Kuyinto yena neutralizes iningi izinto eziyingozi angena emzimbeni: ubuthi, ubuthi, komzimba zonke izinhlobo. Isibindi sisebenza kuzo ngendlela yokuthi ziphenduke izinhlanganisela ezingabi nabungozi futhi zikhishwe kalula emzimbeni. Futhi, isibindi sibamba iqhaza ezinhlelweni ezihambisana nokugaywa. Iguqula amandla ekudleni abe yi-glucose edingekayo emzimbeni, ihlanganyele ngokugcwele ekugayeni umzimba. Lesi sitho siqukethe izinqolobane ezibalulekile ze-folic acid namavithamini B12, A, D. Isibindi sigcina inani elikhulu legazi, esiliphonsa emithanjeni ngesikhathi sokulahleka kwegazi nezinye izinkinga zempilo, lapho kudingeka. Impilo yesibindi ibalulekile empilweni yonke.

Ungaqonda ukuthi kukhona okungahambi kahle esibindini ngalezi zimpawu ezilandelayo:

- isicanucanu;

- ukuvela okuvamile kwesilungulela;

- umjuluko onephunga elinamandla futhi ikakhulukazi elingathandeki;

- umchamo omnyama;

- ukuphazamiseka kwesitulo;

- umbala wesikhumba ophuzi;

- ukoma okunamandla ngenkathi ubheka umbuso wokuphuza;

- umuzwa oqhubekayo wendlala, noma ngemuva kokudla kwakamuva;

- ubuhlungu endaweni yesibindi uqobo;

- ukunambitheka okumunyu emlonyeni;

- ukwanda kokushisa komzimba ngaphandle kwesizathu;

- ukutholakala kwesembozo esimhlophe esimhlophe noma esinsundu olimini;

- ikhanda njalo;

- ukuphazamiseka kokulala: ukuqwasha njalo noma, kunalokho, ukozela okungapheli.

Uma ubhekene nalokhu kubonakaliswa, unganqikazi, shesha uye kuchwepheshe ofanelekayo ukuze uxazulule inkinga ngokushesha.

Yini ongayondla isibindi uma sigula ukuze sibuyise amandla aso? Ngezansi sichaza ukudla okukhethekile kwalesi sitho. Izimiso ezijwayelekile zezindlela zokudla okunempilo kwesibindi zifaka okulandelayo.

Ukuvinjelwa kwamafutha kumenyu (kodwa hhayi ukwenqatshwa ngokuphelele) kanye nokuqukethwe okugcwele kwemikhiqizo yamaprotheni kanye nama-carbohydrate alungile. Lapho upheka, izitsha zingabiliswa, zibhakwe, ngezinye izikhathi ziphekwe, kodwa zingathosiwe. Uma udla imifino ecebile nge-fiber (izaqathe, iklabishi, njll.), igaye ngaphambi kokudla. Gweba kahle inyama enomvini ngommese noma i-twist ku-grinder yenyama. Ukushisa kwezitsha kufanele kube izinga lokushisa lekamelo noma ukudla okufudumele, okubandayo nokushisayo akukhuthazwa. Usawoti uvunyelwe ngokulinganisela, awukwazi ukugcwalisa izitsha.

Ungadli inyama enamafutha (izinhlobo zewundlu, ingulube) nenhlanzi, isinqumelo, umhluzi ononile, izinso, ubuchopho, isibindi, inyama ehlukahlukene ebhemayo, ukudla okusemathinini, amakhowe nemidumba. Futhi, uma unezinkinga ngesibindi, izazi zokudla nodokotela batusa ukutshela ama-marinade ahlukahlukene kanye ne-pickle. Kufanele wenqabe imifino namakhambi acebile ngamafutha abalulekile (ugarlic, isithombo, isithombo, u-anyanisi, isorrel, isipinashi). Akufanele udle okusanhlamvu okuwumbumbulu, amabele nganoma yiluphi uhlobo, ibhotela ne-puff khekhe, amaswidi anamafutha nokhilimu. Akunconywa ukuphuza ikhofi, i-cocoa. Noma ikuphi utshwala, isoda, u-ayisikhilimu nakho akuvunyelwe.

Njengomthetho, ukudla okunjalo okuqinile kuthatha amaviki angu-4-6. Kepha, kunjalo, udokotela wakho kuphela ozokusiza ukunquma uhlaka lwesikhathi olucacile. Le yimithetho nje ejwayelekile. Izazi zokudla okunomsoco zeluleka ngokuthatha ukudla ngezingxenyana ezincane ngezikhathi ezithile izikhathi ezingu-4-6 ngosuku, ngokuya ngohlelo lwakho nangenqubo yansuku zonke. Okuqukethwe kwekhalori eliphelele ekudleni kufanele kube kubanga lama-calories angama-2400-2800 ngosuku. Phuza okungenani amalitha ayi-1,5 wamanzi anganyakazi nsuku zonke.

Kungenzeka ukuthi uchwepheshe azokuvumela ukuthi uphumule eminye yale mithetho engenhla. Kepha futhi kungenzeka ukuthi kuzodingeka ubhekane nokudla okunzima. Konke kungumuntu ngamunye.

Manje ake sinake ngokusobala lokho kudla neziphuzo okudingeka uzidlele impilo yesibindi.

iziPhuzo:

- itiye elibuthakathaka (kwesinye isikhathi kungenzeka ngoshukela, kepha hhayi ngaphezulu kwe-1 tsp) evunyelwe nobisi, ulamula;

- izithelo ezenziwe ekhaya, amajikijolo, izithelo namajikijolo (mhlawumbe ngaphandle kukashukela);

- ama-compotes ahlanzekile enziwe ngezithelo ezintsha kanye / noma ezomile;

- ijeli eyenziwe ekhaya;

- ama-mousses amancane;

- I-rosehip decoction.

Inkambo yokuqala:

- Imifino yohlobo lwe-Vegetarian grated (amazambane, u-squash, onethanga, izaqathe, irayisi, i-semolina, i-oatmeal, i-buckwheat, i-pasta);

- isobho lobisi nge-pasta;

- isobho seklabishi yemifino;

- i-borscht enamafutha aphansi ngaphandle komhluzi wenyama;

- u-beetroot;

- isobho sepea.

Note

… Sipheka amasobho kanye ne-borscht ngaphandle kokuwosa imikhiqizo. Kusuka kumafutha engeziwe, okuphezulu, kuvunyelwe ukwengeza u-5 g webhotela noma ukhilimu omuncu (kufika ku-10 g).

Iphalishi nezinhlamvu:

- okusanhlamvu oku-semi-viscous ne pureed, okuphekwe emanzini noma obisini nasemanzini ngokulingana okulinganayo, kusuka oatmeal, semolina, buckwheat, irayisi;

- ama-soufflé, ama-casseroles, ama-puddings avela kokusanhlamvu neminye imikhiqizo efanayo, ongangeza kuyo i-cottage shizi;

- i-oatmeal (yemvelo, hhayi evela kuzikhwama zetiye ezisheshayo);

- pilaf ngokufaka izithelo ezomisiwe;

- i-muesli (awekho amakhemikhali ekubunjweni).

Pasta kungadliwa ngokubilisa, kepha hhayi ukunonga ngososo abanamafutha nezithasiselo ezahlukahlukene ezingavunyelwe ekudleni.

Inyama, inhlanzi, ukudla kwasolwandle:

- inyama yenkomo engenamafutha, inyama yenkomo, unogwaja, inkukhu, i-turkey nezinye izinkukhu ngaphandle kwesikhumba;

- cutlets, soufflé, inyama yenkomo stroganoff (konke ngaphandle kwemithambo namafutha);

- imiqulu yeklabishi, i-pilaf yenyama;

- amasoseji obisi olunamafutha amancane (kepha ngezikhathi ezithile nangamanani amancane);

- inhlanzi (i-pollock, i-tuna, i-hake, i-cod), futhi ungadoba i-soufflé;

- ama-oysters amasha;

- ezinye izigaxa nezimfanzi;

- inani elincane le-salmon enosawoti omncane noma i-salmon (kuyaqabukela futhi njengokungeza esitsheni, hhayi njengomkhiqizo oyinhloko);

- amadombolo anenkukhu noma inyama yenkonyana (ukwakheka kungaqukatha kuphela inyama enomzimba, ufulawa, amanzi, usawoti; azikho ezinye izithasiselo).

Note

… Pheka zonke izitsha zenyama noma uzifuthise. Bilisa inhlanzi noma uyipheke bese uyibhaka. Akufanele udle izinhlanzi ngaphezu kwezikhathi ezintathu ngesonto.

Imikhiqizo kafulawa:

- rye, isinkwa se-bran;

- ama-crackers (kodwa angafakwa usawoti hhayi aphuma emaphaketheni, kodwa enziwe ekhaya);

- amabhisikidi namabhisikidi awomile angenashukela ngamanani amancane;

- ibhisikidi elomile ngaphandle kwezithasiselo ezinamafutha;

- amaqebelengwane angaphekiwe anama-apula, i-cottage shizi, inhlanzi ebilisiwe noma inyama;

- isinkwa esomile kusuka kufulawa kakolweni webanga lokuqala noma lesibili.

Ubisi olumuncu kanye nemikhiqizo yobisi:

- ukhilimu omuncu noshizi omnene, ongenawo usawoti;

- i-cottage shizi enamafutha aphansi;

- kefir, iyogathi (kufika ku-2% wamafutha);

- ubisi olunamafutha amancane (200 g ngosuku);

- amanye ama-feta cheese.

Note

… Ungakwazi futhi ukwenza ama-soufflé e-curd nama-casseroles, amadombolo, amakhekhe oshizi, ama-puddings, neminye imikhiqizo efanayo.

imifino:

- imifino enesitashi ebilisiwe noma ebhakwe ngendlela ecubuziwe (gqamisa i-niche kwimenyu yakho yamazambane, izaqathe, amathanga, i-zucchini, ukholifulawa kanye neklabishi lamaShayina, ama-beet, uphizi oluhlaza);

- amasaladi ama-romaine, iqhwa, ummbila nabanye abanambitha ongathathi hlangothi, kepha ngezikhathi ezithile kancane;

- izimila zasolwandle zimnene futhi zingenawo uwoyela;

- u-Bell pepper;

- ukhukhamba;

- utamatisi othile (kepha ngokukhula kwesifo sesibindi, kufanele bakhishwe ngokuphelele ekudleni).

amaqanda: ungakwazi amaqanda abamhlophe (kufika kuma-2 ama-PC. ngosuku).

amafutha:

- ibhotela (engekho ngaphezulu kwama-30 g ngosuku);

- kufika ku-15 g wamafutha yemifino, okungcono okusha (ngokwesibonelo, yigcwalise ngesaladi yemifino).

Amasosi nezinye izinciphisi:

- izingcezu zemifino emnene;

- ukhilimu omuncu nobisi amasoso;

- usawoti (kufika ku-10 g ngosuku);

- izithelo zama-gravies (kepha awukho ufulawa othosiwe);

- iparsley dill;

- i-vanillin, isinamoni;

- I-soy sauce.

sweet:

- izithelo ezingezona i-asidi namajikijolo, abilisiwe noma abhakwe;

- izithelo ezomisiwe (ngamanani amancane), ama-compotes, i-jelly kuzo;

- izithelo namajikijolo amajikijolo, ama-mousses;

- amanye amakhukhi e-meringue ne-marshmallow;

- i-jam engeyona i-asidi futhi hhayi emnandi kakhulu, okungcono ukuncibilika ngaphambi kokuphuza itiye elibuthakathaka noma emanzini ashisayo kuphela;

- amanani amancane kashukela;

- amadombolo anamajikijolo, izithelo;

- ilambu;

- uju wemvelo.

Imenyu yokudla kwesibindi

Cabanga ngesibonelo sokudla kwesibindi. Bala inani lokudla okudliwayo ngokuya ngezidingo zakho ngazinye namakhalori ashiwo ngenhla. Akunakwenzeka ukungawuqedi, isibindi asilula manje. Kepha akufanele uye kokunye ngokweqile futhi udle kakhulu njengokufisa kwenhliziyo yakho. Zama ukudla ngokulinganisela, kukugcine uzizwa ugcwele futhi unethezekile usuku lonke.

Ukudla kwasekuseni: ama-meatballs ashubile; i-cottage shizi enamafutha aphansi ngokufaka okuncane kokhilimu omuncu kanye (noma) noju; itiye.

Ukudla: isithelo esomisiwe esincane kanye ne-apula.

Dinner: umqulu wenyama onamafutha; isobho semifino; izithelo compote.

Isidlo sasemini: ama-croutons enziwe; umhluzi we-rosehip.

Dinner: ama-beet cutlets; amakhukhi ambalwa; itiye.

Ukudla okuphikisana nesibindi

  • Vele, akunakwenzeka ukunamathela kulokhu kudla kwabantu abanezifo ezihlobene ezidinga ukudla okwehlukile. Kuyadingeka ukuthuthukisa isilinganiso sokudla ngokuhlanganyela nodokotela.
  • Uma ungezwani neminye yemikhiqizo enikezwa ekudleni, vele, kufanele uyenqabe.

Izinzuzo zokudla kwesibindi

Ngokungangabazeki, lokhu kudla kunezinzuzo eziningi kunokubi.

  1. Uziqhayisa ngokudla okunomsoco.
  2. Uma uyiqhathanisa nezinye izindlela zokwehlisa isisindo, kulokhu umzimba awuzukucasuka ngenxa yokushoda kwezinto ozidingayo.
  3. Ukudla, okwehlukaniswe kwaba izidlo ezi-5, kuzokusiza ukuthi ungazizwa ulambile futhi uhlale usesimweni esihle.
  4. Ukukhethwa kwezitsha ezivunyelwe kukhulu impela. Ngakho-ke, ngokuqinisekile ungakhetha okuthandayo.

Ububi bokudla kwesibindi

  • Vele, kuzodingeka ukukhipha okunye kokudla okujwayelekile. Futhi lokhu kungayithinta kabi imizwa yakho, ikakhulukazi uma indlela odla ngayo ngaphambili ibikude nokudla okufanele. Kepha ngenxa yempilo, ungaziphula wena kokuthile.
  • Kuzodingeka nokuthi uchithe isikhathi esithile ulungisa ukudla. Uma ungajwayele ukuzilolonga ekhishini, uzodinga ukwakha kabusha uhlelo lwakho. Awukwazi ukwenza ngaphandle kokudla okubilisiwe okungakaze kutholakale ukwelashwa kokushisa okunamandla.
  • Lokhu kudla kungaba yinto engathandeki kulabo uhlelo lwabo lomsebenzi olungabavumeli ukuthi badle kancane.

Ukudla kabusha kwesibindi

Udinga ukulandela ukudla okunjalo ngesikhathi sokuqala noma sokwanda kwezifo zesibindi noma njengokuyalelwa ngudokotela. Kepha noma ngesikhathi esingeyona eyokudla, kufanelekile ukulandela izincomo eziyisisekelo ezibalulwe ngenhla. Futhi uma uzijwayeza mathupha ukukhuluphala ngokweqile, nakanjani udinga ukusika okuqukethwe kwekhalori ekudleni kwakho kancane (okungenani ngama-calories angu-500-700 ngosuku).

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