Ukudla ebhali, izinsuku eziyi-7, -4 kg

Ukwehlisa isisindo kuze kufike ku-4 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-940 Kcal.

I-Pearl barley yathola igama layo elihle egameni elithi "amaparele". Amabele akhiwa okusanhlamvu okuncane okubukeka njengamaparele.

Ibhali lenziwa ngebhali. Iqoqo lezinto eziwusizo eziqukethwe yilokhu okusanhlamvu likukhuphukela endaweni ehamba phambili phakathi kwezinye izinhlamvu. Ngisho nama-gladiator asendulo amaRoma ayedla iphalishi lebhali ukukhulisa amandla nokukhuthazela kwawo, ngoba liqukethe ama-carbohydrate alinganiselayo, amaprotheni, namafutha emifino.

Ukudla kudlavu lebhali kuyindlela ephumelelayo nenesabelomali sokuguqula isibalo, ngaphezu kwalokho, kuyasiza futhi emzimbeni. Ungasinciphisa kanjani ngokushesha isisindo nebhali?

Izidingo zokudla kwebhali

Ukuze ukudla kwebhali kusebenze kakhulu, iphalishi kufanele lilungiswe ngendlela ekhethekile. Thatha ama-200 g okusanhlamvu bese, uthela ilitha lamanzi ahlanzekile, ushiye ukuvuvukala cishe amahora ayi-12. Ngemuva kokuvuvukala kwebhali eliyiparele, kufanele lithelwe ngezinye izingilazi ezintathu zamanzi. Thumela ibhodwe emlilweni omncane bese ubila imizuzu engama-30. Ngemuva kokukhipha emlilweni, vala ngethawula bese ulivumela liphuze imizuzu eyi-15. Iphalishi selikulungele ukudliwa. Awungeze ushukela, ibhotela nezinye izithasiselo ezinamafutha ku-pearl barley, kungakuhle ukuthi ungawufaki usawoti nje.

В inketho eqinile futhi esebenza kahle kakhulu Ukudla kufanele kudle ibhali elilodwa kuphela, kwehlukanise ivolumu ebekiwe yaba izilinganiso ezi-5 ezilinganayo. Qiniseka ukuthi uphuza amanzi amaningi. Itiye elingenalutho netiye zamakhambi nazo ziyavunyelwa.

Inketho yokudla elandelayo kubhali - ethembekile ngokwengeziwe. Lapha ungangeza inani elincane lama-apula aqoshiwe (izinhlobo ezingcono eziluhlaza) kanye nezihlahla ezimbalwa zesidli sasekuseni. Ngesidlo sasemini, iphalishi linganezelwa ngocezu lwenhlanzi noma lwenyama, okuphekwe ngaphandle kokufaka uwoyela, nesaladi yemifino engeyona eyisitashi. Futhi ngesidlo sakusihlwa, ungavele udle i-cottage shizi enamafutha aphansi uphuze ingilazi ye-kefir noma iyogathi yemvelo. Ungadla ngezithelo ezincane, kepha ubhanana aweluleki. Khetha izithelo zekhalori eziphansi kakhulu.

Njengomthetho, isonto leparele lokudla ibhali lithatha kusuka kumakhilogremu ama-4 kuye kwayi-7. Umphumela uncike kuzimpawu zomuntu ngamunye, inani lesisindo eseqile nokuqina kwendlela. Kuyaphawuleka ukuthi ezinsukwini zokuqala uketshezi oluningi lushiya umzimba, ngakho-ke ukuhamba kwamakhilogremu okuqala nakho kuhlotshaniswa. Futhi emva kwezinsuku ezintathu noma ezine, amafutha azondwayo aqala ukuncibilika.

Es gibt auch enye inketho ethandwayo yokudla kweparele lebhali… Unganamathela kuyo isonto elilodwa. Ezinsukwini ezimbili zokuqala, udinga ukudla iphalishi kuphela. Ezinsukwini eziyi-3-4, engeza ama-apula aluhlaza kubhali ngenani lezingcezu ezifika ezi-3 ngosuku. Ungasidla isithelo siluhlaza, ungasibhaka. Futhi ngezinsuku 5-6, ngaphezu kwephuthu nezithelo, kuvunyelwe ukubuyisela iphalishi nge-cottage shizi enamafutha aphansi (kufika ku-150 g). Ngosuku lokugcina lokudla, olulungiselela impilo yangemva kokudla, imenyu ihluka kakhulu. Ngakho-ke, ungangezelela futhi ukudla ngenyama ebilisiwe (100-150 g), okungcono ukuyidla emini.

Gcina isibalo esisha ngokuzayo kuzosiza ethula usuku lweparele lebhali… Ukwenza lokhu, mane ulungise ama-250 g kaparele webhali (okungcono ngendlela echazwe ngenhla) bese uyidla ingenalutho emini, ugcina imigomo yokudla okunomsoco futhi ungakhohlwa ukuphuza kakhulu. Ngaphezu kwamanzi ajwayelekile phakathi nesikhathi sokuthulula, ungaphuza itiye eliluhlaza ngaphandle koshukela. Zama ukugwema konke okunye. Ukwehlisa isisindo bushelelezi, ungachitha usuku olulodwa lokuzila okusanhlamvu ngesonto. Uma umgomo wakho ukugcina umile, ukwehliswa okunjalo kwanele kanye ezinsukwini eziyi-10-14.

Imenyu yokudla

Isibonelo sokudla kwamasonto onke kokudla kwebhali (inketho yokuqala)

Ukudla kwasekuseni: iphalishi lebhali lamaparele elinezicucu zama-apula kanye nemicu

Isnack: ipheya.

Isidlo sasemini: ibhali leparele; inyama ebilisiwe yenkukhu; isaladi lekhukhamba, utamatisi nemifino.

Isidlo sasemini: uhhafu wewolintshi noma isithelo samagilebhisi.

Isidlo sakusihlwa: i-cottage shizi enamafutha afinyelela ku-4% (100-150 g); ingilazi ye-kefir noma i-yoghurt yemvelo.

Isibonelo sokudla kwamasonto onke kokudla kwebhali (inketho yokuqala)

Izinsuku 1-2

Konke ukudla kuyefana futhi kuqukethe kuphela iphalishi lebhali elilungiselelwe ngokusho kweresiphi engenhla.

Izinsuku 3-4

Ukudla kwasekuseni: ibhali le-pearl elinesiqingatha se-apula elingcolile.

Isnack: i-apula ebhakwe.

Isidlo sasemini: ibhali leparele.

Isidlo santambama: i-apula elibhakwe.

Isidlo sakusihlwa: ibhali lamaparele elinesiqingatha se-apula elibi.

Izinsuku 5-6

Ukudla kwasekuseni: ibhali leparele kanye ne-apula elibhakwe.

Isinongo: uhhafu we-apula

Isidlo sasemini: ibhali ne-apula elibhakiwe.

Isidlo santambama: uhhafu we-apula.

Isidlo sakusihlwa: ingxenye yamafutha amancane e-cottage shizi (kufika ku-150 g).

Usuku 7

Ukudla kwasekuseni: ibhali leparele kanye ne-apula elibhakwe.

Isnack: apula.

Isidlo sasemini: iphalishi lebhali elinocezu lwenkukhu ebilisiwe (kufika ku-150 g).

Isidlo sasemini: i-puree kusuka ku-apula elilodwa elisha.

Isidlo sakusihlwa: ingxenye yamafutha amancane e-cottage shizi (kufika ku-150 g).

Ukungafani kokudla kweparele kwebhali

  • Ukunamathela ekudleni kwamaparele, kunjalo, akunakwenzeka uma kwenzeka ukungabekezelelani ngakunye kwalokhu okusanhlamvu. Yize lesi simo singavamile, ngoba ibhali leparele alilona lesigaba sama-allergen.
  • Ngobuningi obukhulu, ibhali alinconywa kubantu abane-acidity eyandisiwe yejusi lesisu, okuvame ukubhekana nokuqunjelwa (iphalishi "liyaqinisa") nezinye izifo zokugaya ukudla.
  • Okunye futhi okwehlisa isisindo ngokusetshenziswa okusebenzayo kweparele yebhali ukuba khona kwezifo ezingalapheki ngesikhathi sokuqina, ukungabekezelelani kwamaprotheni wemifino. Vele, ukubonisana nodokotela akulimazi noma kunjalo.
  • Abesifazane abakhulelwe nabancelisayo, izingane kanye nabantu asebekhulile kungcono ukuthi bangahloli impilo yabo ngale ndlela.

Izinzuzo zokudla kweparele kwebhali

  1. Ukwehla kwesisindo kubhali leparele, njengomthetho, kukhululekile ngenxa yokusutha. Iphalishi liqukethe ama-carbohydrate afanele, lokhu kusiza ukugcwalisa umzimba bese ulinda ngokuthula kuze kufike ukudla okulandelayo. Ukugcinwa kokusebenza okulungile kwepheshana lamathumbu nokusheshisa kwemetabolism kwenziwa lula ngokudla okuyingxenye enconywe yindlela.
  2. Ukusetshenziswa kwebhali kunomthelela omuhle empilweni nasekubonakaleni. Lokhu okusanhlamvu kunothe ngama-amino acid, i-magnesium, i-iron, i-calcium, i-manganese, ithusi, i-phosphorus, i-potassium, i-selenium, i-zinc, i-lysine, amavithamini eqembu A, B, E, D, K. Fibre yemifino, enenani elanele okusanhlamvu, kuba nomthelela ekuhlanzweni okungokwemvelo kwamathumbu kusuka e-slag nasezintweni ezinobuthi nakumatshe endle. Ukusetshenziswa njalo kwebhali kuthuthukisa izinqubo zokugaya ukudla, kususe izinkinga ngendle futhi kunikeze umuzwa omnandi wokukhanya.
  3. I-Phosphorus ibandakanyeka ekulawuleni ukusebenza kobuchopho kanye ne-metabolism, isiza ukuhlanganisa ezinye izinto eziwusizo. Vitamin A iyasiza izitho zombono, ithuthukisa isimo sezinwele namazinyo, iqinisa amasosha omzimba. Ibhali lisiza ekwehliseni izinga le-cholesterol embi, lihlanza imithambo yegazi, futhi lenyuse i-hemoglobin. ILysine igcina impilo yenhliziyo, imelana nemikhuhlane, inciphisa inqubo yokuguga. Odokotela batusa ibhali kubantu abanezilonda, i-colitis, i-pancreatitis.
  4. Futhi, ukutholakala kwepharele lebhali ekudleni kuthuthukisa kakhulu isimo sesikhumba. Ngalokhu "ngiyabonga" kufanele ukusho ku-collagen, enesibopho sokuvuselela nokunwebeka "kwegobolondo" lethu langaphandle. U-Vitamin B uthuthukisa isimo sezinwele, ubumsulwa besikhumba, kuthuthukisa ukusebenza kohlelo lwezinzwa, futhi umngani weqembu lakhe u-D unesandla ekukhuleni okufanele nasekuqiniseni uhlelo lwemisipha. Kuyasiza nokuqinisa amazinyo namathambo. Lo mkhiqizo ulusizo ikakhulukazi kubantu abanesifo sikashukela kanye nabantu abanezinto ezingezwani nokwaliwa. I-Pearl barley iqukethe ama-amino acid amaningi, anciphisa ukuthambekela komzimba kuzisusa zangaphandle eziveza ukungezwani komzimba nezinhlobo ezahlukahlukene. Iphalishi lebhali liyi-antioxidant enamandla, ngoba liqukethe i-selenium eningi (ngokusho kwalesi sikhombisi, ibhali liphindwe kathathu kunelayisi elidumile).
  5. Ochwepheshe bezomsoco batusa ngokuqinile ukuthi wonke umuntu, noma ngabe ufisa noma akafuni ukuncipha, adle iphalishi lebhali okungenani izikhathi ezimbili noma ezintathu ngesonto. Ngale ndlela ungagcina intsha futhi uthuthukise impilo.

Okubi ngokudla kweparele lebhali

  • Vele, uma ungathandi neze ibhali, le ndlela ngeke ikusebenzele. Ngisho nalabo abathembekile kuyo bangabhoreka ngokusetshenziswa kwaleli phalishi.
  • Uma wesaba ukuthi ngeke ube namandla anele okuqedela osukuqalile kuze kube sekugcineni, kungakuhle ukuthi ungakhethi okwehlukahluka kokudla, kepha okunezinhlobonhlobo zokudla.
  • Ukudla ngebhali kungaba nzima kubantu abangakwazi ukucabanga ukuphila ngaphandle kwenani elanele lenyama nemikhiqizo yezinhlanzi, kanye nalabo abanezinyo elimnandi.

Ukudla kabusha kubhali

Uma uhla ekudleni kwamaparele ebhali kuze kube yisonto, ungakusebenzisa futhi ngenyanga. Uma i-marathon yokudla ithathe isikhathi eside (kuze kube amasonto amabili), ngakho-ke kungcono ukulinda izinyanga eziyi-1,5-2 kuze kuqale inqubo elandelayo.

shiya impendulo