Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-5 kg ezinsukwini eziyi-5.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1560 Kcal.
Uhlelo lokwehlisa isisindo olubizwa ngokuthi ukudla okomisiwe kwezithelo silethelwe lona luvela e-Italy. Esinye sezinkomba eziyinhloko zokuncipha kwesithelo esomisiwe sezithelo ukuthi awukwazi ukuguqula kuphela isibalo sakho, kepha futhi uqoqe amavithamini emzimbeni bese uwunikeza ngezinto eziwusizo.
Izidingo Zokudla Ezomile Zezithelo
Ngokuya ngezidingo eziyisisekelo zalokhu kudla, udinga ukudla cishe ama-500-700 g wamantongomane nezithelo ezomisiwe nsuku zonke. Ubude besikhathi: Izinsuku eziyi-3-5 (kuya ngomphumela oyifunayo nokuthi uzizwa kanjani ngesikhathi sokudla okunikeziwe). Uma kungelula kuwe, kungcono uthathe ikhefu futhi, uma kungenzeka, uqhubeke ngokuhamba kwesikhathi, noma uzame enye indlela yokuguqula isibalo sakho. Ngempela, ngaphandle kokuqukethwe kwekhalori okuningi kwezithelo ezomisiwe namantongomane, inani lazo ngosuku alilikhulu kangako. Ngakho-ke, ungahle ubhekane nomuzwa wendlala nokungakhululeki.
Kunconywa ukuthi kudle izinhlobo ezine zezithelo ezomisiwe nezinhlobo ezi-4 zamantongomane ngosuku. Hlela ukudla kwakho ukuze kube nesikhathi esilinganayo phakathi kwabo, futhi bayalingana ngokugcwalisa.
Kumantongomane, abathuthukisi balokhu kudla bayeluleka ukusetshenziswa kwama-pistachios, ama-cashews, ama-walnuts nama-hazelnuts, ama-alimondi. Yiqiniso, asikhulumi ngamantongomane anosawoti, futhi nakakhulu ngalawa athengiswa ngamaphakethe. Okungcono, gazinga amantongomane ekhaya ngokwakho, bese ubilisa izithelo ezomisiwe. Uma ufuna ukuthenga le mikhiqizo, ngakho-ke kuhle ukwenza kanjalo emakethe, hhayi esitolo. Njengoba kulokhu, mancane amathuba okuthi acutshungulwe ngezinto ezingalimaza umzimba. Futhi uma udla cishe izithelo ezomisiwe kuphela, lokhu kubaluleke kabili. Ezithelo ezomisiwe, ungakhetha, ikakhulukazi, amabhilikosi omisiwe, izinsuku, umlotha wezintaba, ama-cherry. Khetha le mikhiqizo ngokucophelela. Uma uthenga ephaketheni elivaliwe, ligcine liphephile futhi uqiniseke ukuthi uhlola isithelo ukuze uthole iphunga lewayini. Uma kukhona ngisho nokusikisela kwakho, dlula ngokushesha imikhiqizo enjalo. Ngeke neze kukulethele noma iyiphi inzuzo!
Njengoba kuphawuliwe, inani lezithelo ezomisiwe ngosuku lokwehlisa isisindo kufanele libe ngama-500-700 g. Okufanelekile: i-500 - yabesifazane, i-700 - yezocansi ezinamandla. Ngemuva kwakho konke, kuyaziwa ukuthi okuqukethwe ikhalori lansuku zonke kwabesilisa kuphakeme kancane; lo mthetho nalokhu kudla akuzange kudlule. Isikhathi esiphezulu sokudla okunjalo siyizinsuku ezi-5.
Ngosuku lokuqala kunconywa ukwakha ukudla kwakho ngale ndlela elandelayo.
Ukudla kwasekuseni
: 50 g amabhilikosi omisiwe, 40 g ama-aphula omisiwe, 20 g pistachios.
Ukudla
: 30 g amabhilikosi omisiwe, ama-apula angama-20 g, ama-alimondi ayi-10 g.
Dinner
: 70 g amabhilikosi omisiwe, ama-apula angama-30 g, ama-pistachio angama-20 g.
Isidlo sasemini
: 50 g amabhilikosi omisiwe, ama-apula angama-30 g, ama-alimondi ayi-10 g.
Dinner
: 50 g wama-apricot omisiwe nama-apula, ama-20 g wama-pistachio noma ama-alimondi (noma zombili izinhlobo zamantongomane ngamanani alinganayo).
KwesibiliNgokuya kokudla kwezithelo ezomisiwe, imenyu kufanele ihlelwe kanjena.
Ukudla kwasekuseni
: 50 g wezithelo zomvini ezixubene nomnqumela, 40 g wamapheya omisiwe, 20 g wama-walnuts
Ukudla
: 30 g omisiwe anezinhlamvu, ama-20 g kabhanana, ama-10 g ama-walnuts.
Dinner
: 70 g omisiwe ngama-prunes, 30 g amapheya omisiwe, 20 g walnuts.
Isidlo sasemini
40 g yamagilebhisi omisiwe anepulune, 30 g kabhanana omisiwe, 10 g wama-walnuts.
Dinner
: 60 g omisiwe ngama-prunes, 50 g amapheya omisiwe, 20 g walnuts.
Ngosuku lwesithathu imenyu yokudla ihambisana ngokuphelele nosuku lokuqala.
Ukudla kwasekuseni
: 50 g amabhilikosi omisiwe, 40 g ama-aphula omisiwe, 20 g pistachios.
Ukudla
: 30 g amabhilikosi omisiwe, ama-apula angama-20 g, ama-alimondi ayi-10 g.
Dinner
: 70 g amabhilikosi omisiwe, ama-apula angama-30 g, ama-pistachio angama-20 g.
Isidlo sasemini
: 50 g amabhilikosi omisiwe, ama-apula angama-30 g, ama-alimondi ayi-10 g.
Dinner
: 50 g wama-apricot omisiwe nama-apula, ama-20 g wama-pistachio noma ama-alimondi (noma zombili izinhlobo zamantongomane ngamanani alinganayo).
Usuku lwesine, imenyu ihambelana nosuku lwesibili.
Ukudla kwasekuseni
: 50 g wezithelo zomvini ezixubene nomnqumela, 40 g wamapheya omisiwe, 20 g wama-walnuts
Ukudla
: 30 g omisiwe anezinhlamvu, ama-20 g kabhanana, ama-10 g ama-walnuts.
Dinner
: 70 g omisiwe ngama-prunes, 30 g amapheya omisiwe, 20 g walnuts.
Isidlo sasemini
40 g yamagilebhisi omisiwe anepulune, 30 g kabhanana omisiwe, 10 g wama-walnuts.
Dinner
: 60 g omisiwe ngama-prunes, 50 g amapheya omisiwe, 20 g walnuts.
А ngosuku lwesihlanu mhlawumbe imenyu elandelayo.
Ukudla kwasekuseni
: Ama-80 g amakhiwane, ama-prunes nama-apricot omisiwe axubekile, ama-40 g cashews namantongomane.
Ukudla
: 30 g wamakhiwane, ama-prunes nama-apricot omisiwe (noma isithelo esisodwa esomile ongakhetha kuso), 20 g wamasheya.
Dinner
: cishe i-100 g yamakhiwane, ama-apricot omisiwe kanye nama-prunes, ama-20 g ama-hazelnut.
Isidlo sasemini
: 50 g wamakhiwane, ama-prunes nama-apricot omisiwe, ama-20 g ama-hazelnut.
Dinner
: 100 g ama-apricot omisiwe, amakhiwane kanye nama-prunes, kanye nama-c gashews angama-30 g.
Izimo zomile zokudla okunezithelo
Akunakwenzeka ukunamathela ekudleni kwezithelo ezomisiwe kubantu abanezinkinga zamathumbu, isifo sikashukela.
Njengoba lokhu kudla kuyinto eyeqisayo, kungcono ukubonisana nodokotela ngaphambi kokuhlala kukho.
Izinzuzo Zesidlo Sezithelo Ezomile
Izinzuzo zokudla kwezithelo ezomisiwe zifaka iqiniso lokuthi konke ukudla okuvunyelwe kunothile kakhulu kumsoco. Ake sigxile kulokhu ngokuningiliziwe.
1. Isibonelo, isithelo esidumile esomile njengama-apricot omisiwe saziwa ngokuba nomthelela omuhle emasosheni omzimba, sinciphisa ubungozi bokungenwa yizifo ngezifo ezahlukahlukene. Amabhilikosi omisiwe avimbela i-anemia, abe nomthelela omuhle ohlelweni lwe-cardiovascular. Iqukethe ne-magnesium, calcium, i-vitamin A, i-potassium. Lezi zinto ziqinisa izinwele, zenze isikhumba sibe nempilo futhi sikhanye ngokwengeziwe, futhi zibe nomthelela omuhle ekubukekeni kukonke.
2. Ama-prunes aqukethe amavithamini wamaqembu A, B, C, E, fiber, anomphumela we-choleretic. Iphinde ithuthukise imetabolism (nayo ebalulekile ekwehliseni isisindo) futhi isiza ekwehliseni ukugoba emzimbeni.
3. Amakhiwane asiza ukwenza ngcono ukugaya ukudla, anciphise indlala, futhi asize ukungadli ngokweqile. Amakhiwane aqukethe amaminerali ahlukahlukene, i-fructose, i-glucose nezinye izinto eziwusizo emzimbeni.
4. Omisiwe basiza ukuqinisa izinwele, bathuthukise impilo yabo, bathuthukise ubusilika nokuheha. Ngaphezu kwalokho, lesi sithelo esomile sisiza ukuhlanza amathumbu futhi sicebise umzimba nge-iodine.
5. Amapentshisi omisiwe, amajikijolo, amapheya omisiwe ukudla okuphansi kwekhalori okususa ama-radionuclides nezinye izinto emzimbeni ezingalimaza impilo.
6. Amantongomane acebile nangezakhiwo ezahlukahlukene ezinhle. Ukudla okuqukethe ama-walnuts nama-hazelnuts, ama-alimondi, ama-cashews, ama-pistachio kuzosiza umzimba wakho ukukhulisa ukumelana nezinhlobonhlobo zezifo, kugcwalise umzimba ngamavithamini, futhi kusize nokuhlanza isibindi.
7. Ngokuphathelene nezimpawu zokudla eziqondile zalokhu kudla, kubalulekile ukuthi uqaphele ukuthi ukuhlala ezithelweni ezomisiwe kunomthelela ekunciphiseni kwesisindo okubonakalayo. Ukugcina zonke izidingo ngokuqinile, ungalahlekelwa yikhilogremu elilodwa lesisindo eseqile ngosuku. Vele, leli phuzu kungenzeka lingenzeki lapho isisindo esiningi ngokweqile, singekho. Ukwehlisa isisindo ke, nakanjani, uzokwenza, kodwa ngejubane elingabambeki kangako.
8. Ngaphezu kokulahlekelwa isisindo, uzophilisa umzimba wakho futhi ususe i-cholesterol embi, ngenxa yezici eziningi ezizuzisayo zamantongomane nezithelo ezomisiwe, ezichazwe ngenhla.
Okubi kwesidlo sezithelo ezomile
Kepha lokhu kudla bekungekho ngaphandle kwezithiyo zako, njengazo zonke ezinye izinhlelo zokuncipha. Qaphela ukuthi imenyu ayilinganisiwe, futhi le ndlela yokususa isisindo esingeqile ayifanele wonke umuntu.
Ukudla kabusha izithelo ezomisiwe
Ukudla ngezithelo ezomisiwe futhi, uma usafuna ukunciphisa umzimba ngale ndlela, kungcono hhayi ngaphambi kwezinsuku eziyi-10 kamuva. Ikakhulukazi uma usinde kuzo zonke izinsuku ezi-5. Kodwa-ke weqise kakhulu futhi ukude nokudla okulinganiselayo. Ungathatheki!