Ukudla kweqembu lesithathu legazi, izinsuku eziyi-7, -3 kg

Ukwehlisa isisindo kuze kufike ku-3 kg ​​ezinsukwini eziyi-7.

Okuqukethwe okumaphakathi kwekhalori lansuku zonke kusuka ku-950 Kcal.

Ngokusho kodokotela, ukulungiswa kokudla ngakunye kucatshangelwa uhlobo lwegazi kungathuthukisa kakhulu impilo futhi kuvimbele izifo ezahlukahlukene. Ngaphezu kwalokho, ukwazi imigomo yokondleka kweqembu lakho legazi kukusiza ukhethe ukudla okusiza ukunciphisa umzimba noma ukukhuluphala. Siphakamisa ukuthi uzijwayeze ngokudla okwenzelwe abantu abaneqembu lesithathu legazi, okuthi, ngokusho kwezibalo, kukhona cishe ama-20% emhlabeni wethu.

Izidingo zokudla zeqembu lesithathu legazi

Abanikazi beqembu lesithathu legazi babizwa ngemizulane. Ngokuya ngemininingwane yomlando, lelo gazi lakhiwa ngenxa yezinqubo zokufuduka nokufuywa kwezilwane ezifuywayo ngabantu. Abantu, igazi lakhe eligeleza iqembu lesithathu, libonakala ngezici ezilandelayo:

- uhlelo oluzinzile lwezinzwa;

- amasosha omzimba okuhle;

- uhlelo oluthuthukisiwe lomgudu wokugaya ukudla;

- ukuthambekela kokuhlanganisa ukusebenza ngokomzimba nangokwengqondo;

- ukutholakala kwezifo ezimbalwa kunabamele amanye amaqembu egazi.

Ngaphambi kokwenza ukudla okunomsoco, abantu abaneqembu lesithathu legazi kudingeka bafunde ngokudla okungaholela ekutholeni isisindo noma ekunciphiseni isisindo. Ngokuya ngalolu lwazi, ungabala indlela yokudla ngokuya ngemigomo nezifiso zakho.

Ngakho, ukudla okwengeza isisindo:

ummbila (unganciphisa i-metabolism kanye nokukhiqizwa kwe-insulin ngumzimba);

- amakinati (afaka isandla ekwenzekeni kwe-hypoglycemia - ukuncipha kwenani leshukela egumbini elingaphansi kwesilinganiso esivunyelwe);

- amalenti (kunciphisa izinga lokumunca izakhi ngomzimba);

- i-buckwheat (iqinisa izinqubo ze-metabolic and digestive, futhi isiza ukunciphisa ukuhlushwa kweglucose egazini);

- imbewu ye-sesame (ingadala ne-hypoglycemia kanye ne-metabolism ehamba kancane);

- ukolweni (uvusa ukwehla kokukhiqizwa kwe-insulini futhi kusiza ukugcina amafutha).

U-RІRѕS, lokhu kudla kungasiza ekwehliseni isisindo nokukugcina uncike:

- inyama enomzimba nenhlanzi, amaqanda (ukusiza ukusheshisa imetabolism nokunciphisa ukukhula kwemisipha dystrophy);

- imifino eluhlaza (yenza kusebenze imetabolism futhi usize amathumbu asebenze kahle);

- imikhiqizo yobisi, amafutha aphansi namafutha aphansi (uhlinzeka umzimba nge-calcium ebalulekile futhi ulungise imetabolism);

- impande ye-licorice (ijwayele ukugxila kweglucose egazini).

Manje ake sibhekisise isigaba ngasinye somkhiqizo. Lokhu kuzosiza ukudala ikhwalithi ephezulu kakhulu nemenyu ewusizo.

Emikhiqizo yenyama yabantu abaneqembu lesithathu legazi, okuwusizo kakhulu yi-mutton, iwundlu, inyamazane, inyama yogwaja. Ungadla, kodwa ngenani elilinganiselwe, i-turkey, isibindi esihlukahlukene, i-veal, inyama yenkomo, i-pheasant fillet. Futhi ngaphandle ngokuphelele ekudleni inyama yenkukhu, idada, inhliziyo, ingulube, inyama yamahansi, ama-partridges nezigwaca.

Ngokuqondene nezinhlanzi, isardard, i-pike, i-halibut, i-hake, i-salmon, i-flounder, i-sea bass, i-sturgeon izokulungela kakhulu. Ungadla futhi i-catfish, i-slab, i-herring, i-scallop, ushaka, i-perch ephuzi nesiliva. Kunconywa ukwenqaba i-crayfish, i-lobster, i-pike, izinkalankala, i-rock perch, i-beluga, izimbaza, i-octopus, imfanzi nenyama yofudu.

Ekhuluma ngemikhiqizo yobisi, siyaqaphela ukuthi ukusetshenziswa okwamukelekayo kakhulu ushizi owenziwe ngobisi lwembuzi noma lwezimvu ezenziwe ekhaya, i-curd eyenziwe ekhaya, iyogathi yemvelo, i-kefir, ubisi lwembuzi nobisi lwenkomo ngephesenti elincane lamafutha. Imikhiqizo yobisi engathathi hlangothi ibhekwa njengebhotela, ubisi lonke, i-whey, i-casin edliwayo, ushizi wekhilimu, ushizi we-soy nobisi olufanayo, ushizi onzima ohlukahlukene kanye nebhotela. Kodwa ushizi ocutshungulwayo, ushizi oluhlaza okwesibhakabhaka nowaseMelika, ama-curd ahlukahlukene acwebezelisiwe, u-ayisikhilimu onamafutha ayingozi emzimbeni.

Ngokuqondene namafutha namafutha, kunconywa ukuthi unikeze ukudla ikakhulukazi ngamafutha omnqumo (kunjalo, ukulinganisela kubalulekile). Ngezikhathi ezithile, uwoyela we-cod kanye namafutha we-flaxseed angangezwa ekudleni. Kungakuhle ukuyeka ubhekilanga, amakinati, isesame, ukhokho kanye namafutha ommbila.

Phakathi kwembewu namantongomane ahlukahlukene, ayikho imikhiqizo ewusizo ngokukhethekile egqamayo nhlobo. Ezinye ongazivumela ngezikhathi ezithile zihlanganisa amantongomane aseMelika, ama-chestnuts amnandi, ama-alimondi, ama-walnuts, nama-pecans. Kunconywa ukuthi ungabandakanyi imbewu ye-sesame, unamathisele owenziwe ngayo, amantongomane kanye nokunamathisela okufanayo, imbewu kabhekilanga, i-sesame halva, imbewu ye-poppy namantongomane kaphayini.

Amaqebelengwane elayisi, isinkwa semillet nesinkwa esifanayo adumile phakathi kwemikhiqizo yokubhaka. Isinkwa esisekelwe ku-gluten, isinkwa sokudla kwe-rye, isinkwa se-soy, ama-muffin we-oat bran nesinkwa esipeliwe kubhekwa njengokudla okungathathi hlangothi. Asikho isidingo sokuthi rye nesinkwa sikakolweni.

Kumabele nokusanhlamvu, kuyasiza kakhulu ukusebenzisa irayisi, i-oats, amabele. Futhi kungcono ukuyeka i-shiritsa, ibhali, i-rye, ummbila, i-buckwheat.

Phakathi kwemidumba, ubhontshisi omnyama, ubhontshisi we-lima, ubhontshisi wemifino, ne-soy ebomvu kunconyiwe. Ngezikhathi ezithile, ungadla ubhontshisi omhlophe, uphizi oluhlaza, ubhontshisi wethusi, ubhontshisi obuluhlaza, ubhontshisi we-fava, ubhontshisi obanzi, nobhontshisi ogoqiwe. Gwema ukuthintana nodali, uphizi wenkomo newundlu, amakhona nobhontshisi obukhazimulayo, ubhontshisi omnyama nobhontshisi onamabala.

Ukholifulawa, ubhatata, ama-beet, upelepele oluhlaza nophuzi, amahlumela aseBrussels kanye neklabishi elimhlophe kubhekwa njengemifino ewusizo kakhulu namakhambi. Kunconywa futhi ukwethula ekudleni kwakho inani elanele le-parsnips, i-broccoli, izaqathe, amaqabunga ebhitrudi, i-paprika eshisayo, isinaphi encane. Uphizi omhlophe, i-zucchini, isipinashi, i-fennel, amakhowe, i-dill, u-anyanisi oluhlaza, i-turnips yefolishi, i-asparagus, i-ginger, i-chicory, zonke izinhlobo zika-anyanisi, amazambane, ulethisi, i-kohlrabi, nesithombo saseJapane kufanele kudliwe ngamanani amancane. Izazi zokudla zicebisa ukwenqaba i-pepo yamathanga, iminqumo, ummbila, isithombo esivamile, i-artichoke yaseJerusalema, i-artichokes nobhontshisi wesoya.

Amajikijolo nezithelo ezinconyiwe ubhanana, ama-cranberries, amagilebhisi, ama-plums, i-papaya, uphayinaphu. Amabhilikosi, ama-elderberries, amawolintshi, ama-tangerine, amapentshisi, amajikijolo, ama-strawberries, ama-currants, i-kiwi, amakhiwane, ama-strawberries, omisiwe, amagilebhisi, i-nectarine, umango, ulamula namakhabe abonwa njengokungathathi hlangothi. Ukhukhunathi, i-carom, i-prickly pear, amahalananda, i-rhubarb, i-persimmon ayifuni.

Uma ufuna ukuphakela ukudla ngezinongo nezinongo, kunconywa ukuthi ukhethe i-ginger, iparsley, i-horseradish, i-curry, i-cayenne pepper. Gwema i-allspice, imithombo yebhali, i-tapioca, i-gelatin edliwayo, i-cornstarch, i-pepper emhlophe nesiraphu yommbila. Kuyinto efiselekayo ukukhipha i-ketchup kumasoso futhi-ke, ngokusobala ama-high-calorie amaningi kanye nezithasiselo ezinamafutha zalolu hlobo.

Uketshezi oluwusizo kakhulu kubantu abaneqembu lesithathu legazi yitiye eliluhlaza, amajusi avela kupapa, ama-cranberries, uphayinaphu, iklabishi, amagilebhisi (okungcono asanda kukhanywa). Ungakwazi ukuphuza, kodwa hhayi kaningi, itiye elimnyama, ijusi lebhilikosi, ikhofi evamile kanye ne-decaf, ama-citrus ahlukahlukene, amanzi anejusi lemon. Kusukela etshwaleni, kungcono ukhethe iwayini noma uphuze ubhiya omncane. Akunconywa ukuphuza ijusi katamatisi, izinhlobo ezihlukahlukene zesoda, amanzi e-seltzer noketshezi oluqukethe utshwala obunamandla.

Izithasiselo eziwusizo kakhulu ezingasetshenziselwa ukulungisa itiye, isibonelo, ngamahips rose, sage, licorice kanye nezimpande ze-ginger. Ungaphuza iziphuzo futhi udle izitsha ngokufaka i-echinacea, i-sorrel egobile, i-hydrastis, i-dandelion, iSt John's wort, i-verbena, i-chamomile, i-elm ebushelelezi, amaqabunga e-strawberry, i-valerian, i-thyme. Ukuvinjelwa kusebenza kuma-hops, i-aloe, i-gentian, isikhwama somalusi, i-hay, ama-stigmas ommbila, i-coltsfoot, i-hay fenugreek, i-red clover, i-linden.

Uma kungekho okuphikisanayo, ngeke kube yinto engadingekile ukwenza uhlobo oluthile lomdlalo. Kubanikazi beqembu lesithathu legazi, kufanelekile ukulayisha umzimba nge-yoga, ukubhukuda, ithenisi, ukuzivocavoca ngebhayisikili lokuzivocavoca noma ukugibela ibhayisikili elijwayelekile, ukugijima, futhi udinga nje ukuhamba ngaphezulu.

Ekhuluma ngesikhathi sokudla, siyaqaphela ukuthi azikho izinkathi ezithile zesikhathi sokugcinwa kwazo. Imithetho eyisisekelo kufanele ihlale iyiqiniso, ngoba ayiphikisani nemigomo yokudla okufanele. Vumela ukwehla okuncane ngezikhathi ezithile uma ufisa. Kepha khumbula ukuthi konke kufanele kube ngokulinganisela. Qiniseka ukuthi ulalela umzimba wakho futhi wenze konke ukuze umsoco uwuthinte ngendlela ezuzisayo.

Imenyu yokudla

Isibonelo sokudla kweqembu lesithathu legazi izinsuku ezintathu

Usuku 1

Ukudla kwasekuseni: ingxenye yelayisi elibilisiwe enkampanini yama-apula tincetu; itiye elinamakhambi elisuselwa eSt John's wort.

Isnack: banana.

Isidlo sasemini: isitsha sosikhilimu esenziwe ngoqathe, amakhowe namazambane; isaladi lamaqanda enkukhu abilisiwe, inani elincane lama-sardine, ushizi onzima, onongwe kancane ngamafutha omnqumo noma ukhilimu omuncu onamafutha amancane.

I-snack yantambama: isaladi yekhukhamba kanye nezaqathi.

Isidlo sakusihlwa: ucezu lwenyama yenkomo ebilisiwe nesitshalo seqanda esiyisitshulu kanye nopelepele bensimbi.

Usuku 2

Ukudla kwasekuseni: i-oatmeal ephekwe emanzini noma ubisi olunamafutha amancane ngezingcezu zezithelo ezomisiwe; inkomishi yetiye eliluhlaza.

Isnack: ama-plums ambalwa.

Isidlo sasemini: isobho likakhilimu ngokususelwa ku-broccoli, amahlumela eBrussels nokholifulawa; noma yisiphi isithelo.

Isidlo sasemini: cishe ama-50 g wamabhilikosi omisiwe.

Isidlo sakusihlwa: unogwaja obhoshisiwe nezipuni ezimbalwa zelayisi ezinemifino.

Usuku 3

Ukudla kwasekuseni: i-cottage shizi enamafutha aphansi exutshwe ne-apula; ingilazi yejusi lejikijolo.

Isnack: banana.

Isidlo sasemini: ingxenye yesobho lamakhowe nemifino eyosiwe; isaladi lezingcezu zenkomo, ikhukhamba, iklabishi lamaShayina kanye ne-cilantro.

Isidlo sasemini: ingilazi yeyogathi.

Isidlo sakusihlwa: ubhasikidi wezinhlanzi obhakiwe onamabhontjisi aluhlaza abilisiwe.

Izimo

Bonke abanikazi beqembu lesithathu legazi bangakwazi ukunamathela ekudleni okuchazwe ngenhla, uma bengaboniswa okunye ukudla okukhethekile. Futhi-ke, ngendlela enekhono nokubonisana okuphoqelekile nodokotela ofanelekayo, kuzodingeka ukuthi udle ngokuya ngemithetho yendlela ngokuguqulwa okuthile kunoma yikuphi.

Izinzuzo zokudla kweqembu lesithathu legazi

  1. Ungadla okunenhliziyo, okuhlukahlukene.
  2. Izinhlobonhlobo zemikhiqizo evunyelwe ikuvumela ukuthi uhlele imenyu ngokusekelwe kokuthandayo.
  3. Ukudla okunikezwayo kuyatholakala. Akunasidingo sokuphendukela kuzithako zokupheka ezingajwayelekile futhi uyeke ukudla okujwayelekile.
  4. Ngokuhambisana nokwenza ngcono inhlalakahle nokuqinisa impilo, ungakwazi, ngokulungisa imenyu, kokubili ulahlekelwe futhi ukhuluphele. Ukudla kuyahlukahluka.

Okubi kokudla kweqembu lesithathu legazi

  • Ngaphandle kokuthi ungadla kakhulu, kunemikhawulo ethile. Uma ufuna ukuthi ukudla kudle ngempumelelo, udinga ukuyeka okunye ukudla noma ukukwehlise kakhulu kwimenyu yakho.
  • Kulabo abanezinyo elimnandi nabathandi bezimpahla ezibhakiwe ezinama-khalori aphezulu, ukwethula imithetho emisha kungaba nzima.
  • Kuyafaneleka futhi ukunaka iqiniso lokuthi ukuze inqubo isebenze kahle, kufanele ilandelwe isikhathi eside ngangokunokwenzeka.

Ukudla kabusha

Ukunamathela ekudleni kweqembu lesithathu legazi, uma uzizwa kahle, ungahlala njalo, noma kunini lapho ufuna khona.

shiya impendulo