Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-7 kg ezinsukwini eziyi-14.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-680 Kcal.
Kunabantu abaningi abazama ngomdlandla ukuguqula imizimba yabo. Kepha akuwona wonke umuntu ongaqeda amaphawundi awumthwalo esebenzisa izindlela ezijwayelekile. Kulokhu, uDkt Mukhina weluleka ngokuhlanganisa izinguquko kwezondlekile nokufaka inaliti yegolide endlebeni. Ake sithole ukuthi kungani ukwenza lokhu nokuthi unganciphisa kanjani isisindo ngokwendlela yombhali wohlelo olusha oluthola ukuthandwa ngokushesha.
Izidingo zokudla kukaMukhina
Isintu sazi ngamathuba ayisimangaliso okwenziwa ngokutholwa (umthelela ezithweni ezithile ngosizo lokutholwa) isikhathi eside. Lokhu kukhwabanisa kudume ngokukhethekile emisebenzini yodokotela baseChina, abasiza ukwelapha izifo eziningi ngosizo lwethonya lezinaliti. UDkt Mukhina naye uthathe isibonelo kubo.
Ngokusho kombhali wale nqubo, inaliti yegolide enamathele endlebeni isebenza ngamaphuzu athile asiza ukungafisi ukwanda kwesifiso sokudla, ukulawula ukusebenza kohlelo lwe-enzyme, ukuthuthukisa umgudu wokugaya ukudla bese wehlisa isisindo ngokushesha okukhulu. Awuzizwa ungakhululekile kangako, uvalelisa kumakhilogremu acasulayo. Udinga ukugqoka icici lokwehlisa isisindo kusuka ezinyangeni ezi-1 kuye kwezi-6, kuya ngokuthi unesisindo esingakanani ekuqaleni nokuthi udinga ukunciphisa isisindo kangakanani. Ngokuqondene nezinga lokunciphisa umzimba, kudingeka futhi ucabangele izici zomzimba ngamunye. Njengomthetho, okungenani ama-5-7 kg asetshenziswa ngenyanga. Futhi ngokweqile okubonakalayo kwesisindo somzimba, ungancipha futhi uqine.
Yiqiniso, ukuze ulahlekelwe isisindo, icici elilodwa alanele. Kubalulekile ukulungisa ukunikezwa kwamandla. Ngakho-ke, ngesikhathi sokulahlekelwa kwesisindo esisebenzayo ngokusho kokudla kukaDkt. Mukhina, udinga ukulahla noma yikuphi utshwala, iziphuzo ze-carbonated, amasoseji, amasoseji kanye nanoma yimiphi eminye imikhiqizo yesoseji enamafutha, ama-chips, izithelo ezomisiwe, ubhanana, amagilebhisi, noma yimaphi amaswidi, ibhotela, isinkwa. imikhiqizo, inyama ebhemayo, ukhukhamba, ama-marinades, noma yikuphi okusanhlamvu nokusanhlamvu. Kuyafaneleka futhi ukuthi cha kumazambane, ama-beet, izaqathe, yonke imikhiqizo kafulawa, u-garlic no-anyanisi (okungaphathwa ngokushisa ngaphambili), amantongomane, nommbila.
Ukuze unciphise ukunciphisa umzimba kunconywa ukuba nesidlo sakusihlwa ngaphambi kwesikhathi, ngaphandle kokusebenzisa ukudla okulula ngaphambi kuka-18: 00. Ngesikhathi sokudla, udinga ukugxila kokudla kuphela, ungaphazanyiswa ukubukela ithelevishini, ukufunda neminye imisebenzi ehlobene nokungeyona ukudla. Zonke izingcezu zokudla kufanele zihlafunwe ngokucophelela futhi zidliwe kancane.
Ukudla kukaDkt. Mukhina kusekelwe emikhiqizweni elandelayo:
- inyama enciphile (konke kudliwa ngaphandle kwesikhumba);
- izinhlanzi ezondile;
- amajusi emvelo angenawo ushukela;
- amajikijolo, izithelo, imifino;
- amakhowe;
- ubhontshisi nophizi;
- kefir, iyogathi, ubisi;
- ukhilimu omuncu, imayonnaise, kepha akukho ithisipuni elingaphezu kwelilodwa usuku lonke (esikhundleni salo mkhiqizo, ungagcwalisa isaladi ngamafutha yemifino, into esemqoka ukuthi ungayifaki ekwelashweni kokushisa);
- ushizi onzima onamafutha afinyelela ku-30% (angadluli ku-100 g ngesonto);
- amaqanda enkukhu (ama-PC aphezulu ama-2. Ngeviki);
- iselulosi.
Akuvinjelwe futhi ukuthi kwesinye isikhathi wengeze isiphuzo ekudleni naseziphuzweni ezisetshenzisiwe. Udinga ukuphuza amalitha amabili amanzi nsuku zonke. Ukudla kukaMukhina kusho ukunamathela ohlelweni lokudla. Udinga ukudla kwasekuseni ngo-2: 10 esiphezulu, kepha uma uvuka ngaphambi kwesikhathi, ibhulakufesi kufanele ligudluzwe. Ukudla kwasemini kufanele kube phakathi kuka-00: 12-00: 14, isikhathi sedina ngu-00: 17-00: 18. Uma ulambile, sekuseduze nesikhathi sokulala, ngezikhathi ezithile ungazitotosa ngo-00 ml wobisi olunamafutha aphansi (okungcono kufudunyezwe) noma inani elifanayo le-kefir.
Ungadla i-cottage shizi ngaphezu kokuphindwe kabili ngesonto (kepha hhayi ama-2 ngosuku). Ngesikhathi sokudla ngakunye, udinga ukudla 2 tbsp. l. i-oat bran, enikezela ukusutha ngokushesha, futhi isiza nokwenza ngcono ukusebenza kwendlela yokugaya ukudla. Ukulandela ukudla kukaDkt. Mukhina, kunconywa kakhulu ukuthi uqale ukuthatha indawo enamavithamini-amaminerali ukuze uxhase ukusebenza kahle komzimba.
Kuyoba okulungile ukusho ukuthi abantu abaningi bayakwazi ukwehlisa isisindo ngokumane balethe izinguquko ezingenhla ekudleni. Ukuncipha kwesisindo kutholakala ngenxa yokuqukethwe kwekhalori ephansi yokudla kanye nokusebenziseka kwemikhiqizo esetshenzisiwe. Ukuthi uyalifaka yini icici eliyisimangaliso kukuwe. Yiqiniso, kunoma yikuphi, ukwehla kwesisindo kuzobonakala kakhulu ngokusetshenziswa kwemithwalo yezemidlalo.
UMsombuluko
Ukudla kwasekuseni: 120 g we-fat-curd ephansi ne-200 g yezithelo ezivunyelwe; itiye.
Isidlo sasemini: 200 g wenyama yenkukhu ebhakiwe noma ebilisiwe kanye nenani elifanayo lesaladi lemifino engeyona enesitashi; ikhofi.
Isidlo sakusihlwa: 200 g wesaladi lesithelo.
NgoLwesibili
Ukudla kwasekuseni: ucezu lwenhlanzi ebilisiwe; 200 g wemifino engekho isitashi; Ikhofi yetiye.
Isidlo sasemini: inyama ebilisiwe ebilisiwe (100 g); iqanda elilodwa no-200-250 g wesaladi lesithelo.
Isidlo sakusihlwa: kufika ku-300 g wesaladi yeklabishi-isanqante-ikhukhamba.
NgoLwesithathu
Ukudla kwasekuseni: amaqanda ezinkukhu abilisiwe ambalwa; kufika ku-130 g we-curd; itiye eliluhlaza.
Isidlo sasemini: inyama ebilisiwe noma ebhakwe (120 g); 200 g weklabishi isaladi.
Isidlo sakusihlwa: 200-220 g we-apula, eliphakathi nelaladi lewolintshi, elinganiselwa nge-yogurt encane noma i-kefir enamafutha amancane.
NgoLwesine
Ukudla kwasekuseni: 100-120 g we-fat fat curd kuze kufike ku-200 g wezithelo; inkomishi yetiye.
Isidlo sasemini: inhlanzi ebhakwe noma ebilisiwe (200 g); kufika ku-250 g wesaladi yeklabishi nemifino ehlukahlukene (ungaphinde uyinikeze izaqathe ezintsha ngamanani amancane).
Isidlo sakusihlwa: 1-2 ama-apula asezingeni eliphakathi nengilazi ye-kefir.
Friday
Ukudla kwasekuseni: 100 g wenkukhu ebilisiwe; 200 g wemifino eluhlaza kanye netiye eluhlaza.
Isidlo sasemini: amaqanda enkukhu abilisiwe; izingcezu ezimbalwa zoshizi onzima; iklabishi nesanqante isaladi (200-220 g).
Isidlo sakusihlwa: kufika ku-250 g isaladi lamawolintshi, ithini lamapheya, ama-apula (ungafaka isizini nge-yogurt encane).
Saturday
Ukudla kwasekuseni: 150 g wezinhlanzi, okuphekwe ngaphandle kokufaka uwoyela nenani elifanayo lemifino engeyona yesitashi; itiye eliluhlaza.
Isidlo sasemini: inyama ebilisiwe ebilisiwe (100 g) kanye ne-250 g yesaladi, equkethe iklabishi, amakhambi, ubhontshisi obilisiwe.
Isidlo sakusihlwa: 200 g wanoma iyiphi imifino (ungenza isaladi).
Sunday
Ukudla kwasekuseni: kufika ku-120 g we-cottage shizi onamafutha aphansi kanye no-200 g wezithelo; inkomishi yanoma iyiphi itiye.
Isidlo sasemini: inhlanzi ebilisiwe noma ebhakwe ebilisiwe nesaladi yemifino engeyona enesitashi (200 g lilinye).
Isidlo sakusihlwa: ama-apula ama-2 nengilazi ye-kefir.
Note… Amamenyu avunyelwe ukuguqulwa ngokuya ngemigomo echazwe ngenhla. Linga, fantasize ukuze ukudla kungakhathazi, futhi ukunciphisa umzimba kube lula.
Ukuphikisana nokudla kweMukhina
Inqubo kaDkt Mukhina yokwehlisa isisindo ilungele cishe wonke umuntu. Kepha lapho kukhona izifo ezingalapheki, ukukhulelwa, ukuncelisa, ukubonisana nodokotela kuyadingeka. Noma kunjalo, akulimazi kunoma yikuphi. Ngemuva kwakho konke, njengoba wazi, umzimba womuntu uyisistimu yomuntu ngamunye. Futhi kungcono ukukala konke ngokucophelela ngaphambi kokufaka noma yikuphi ukulungiswa ekudleni, ukuze ungalimazi impilo.
Izinzuzo zokudla kweMukhina
- Ngaphezu kokwehlisa isisindo, ngokusho kombhali, inqubo yakhe ithembisa umphumela omuhle ekubukekeni, ekubuyiseleni imetabolism kanye nempilo yonke yomzimba.
- Abalandeli abaningi balokhu kudla bathi ukwehlisa isisindo kukhululekile, akunabuhlungu futhi akubangeli umuzwa wokucindezeleka nokuswela.
- Uma kuqhathaniswa nezinye izindlela eziningi, ukudla okwenziwe nguMukhina kungabhekwa njengokulinganisela.
- Izimiso zalo zilalela imiqondo yokudla okufanele futhi zizokusiza ukuthi wehlise isisindo ngaphandle kokubeka engozini impilo, okubaluleke kakhulu.
- Abathandayo balesi simiso bathi umphumela ubamba, njengomthetho, ngemuva kokushiya ekudleni.
- Kepha kubalulekile ukuphuma ekudleni ngokushelelayo. Lokhu kusho inkumbulo yemithetho eyisisekelo yokudla empilweni yangemva kokudla, ubukhona obuncane bamaswidi, i-confectionery, nokudla okunamafutha okuhlukahlukene ekudleni.
Okubi ngokudla kweMukhina
- Ububi buhlanganisa ukuvinjelwa okuqinile kwemikhiqizo ethile.
- Akuwona wonke umuntu ongathi cha ekudleni abakuthandayo, ikakhulukazi ufulawa noswidi, uMukhina angakhuthazi ukukudla ngisho nasekuseni.
- Futhi, uma uthatha isinqumo sokunciphisa isisindo ngokwemithetho yonke, kuzodingeka unikeze inani elithile lemali ukufaka leli cici emtholampilo okhethekile.
Ukudla kabusha
Uma ubona ukuthi isisindo siyakhula, vele ubuyele emithethweni yemenyu yokudla ye-Mukhina futhi (ungenza ngaphandle kokugqoka amacici) kungakapheli inyanga.