Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-4 kg ezinsukwini eziyi-6.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-760 Kcal.
Ukudla kwase-Estonia kuyinduku yomlingo kulabo abadinga ngokuphuthumayo ukuvalelisa amakhilogremu ambalwa ngesikhathi esifushane. Ngokusho kokubuyekezwa kwabantu abaye bahlola mathupha inqubo, ezinsukwini ezingu-6 ungasusa amakhilogremu amane noma ngaphezulu. Ukucaciswa kokudla ukuthi nsuku zonke kunguhlobo lwe-mono-mini-diet, lapho ungadla khona umkhiqizo owodwa.
Izidingo zokudla zase-Estonia
Ukudla kwase-Estonia kuhlanganisa ukudla okulandelayo. Ngosuku lokuqala, udinga ukudla amaqanda ayi-6 enkukhu abilisiwe, okwesibili - kufika ku-500 g we-cottage cheese enamafutha aphansi noma aphansi, okwesithathu - kufika ku-700-800 g wenkukhu enamafutha aphansi. i-fillet ngefomu elibilisiwe, eliphekwe noma eliphekwe. Ngosuku lwesine, kunqunyelwe ukudla irayisi elibilisiwe kuphela (kungcono ukukhetha uhlobo olunsundu lwalokhu okusanhlamvu, oluhlukaniswa nesethi enkulu yezingxenye eziwusizo). Kuvunyelwe ukudla ama-200 g werayisi (isisindo se-cereal esomile) ngosuku. Ngosuku lwesihlanu nolwesithupha lokudla, kunconywa ukuthi ukhethe amazambane angu-6 nama-apula aphekwe ngomfaniswano, ngokulandelana (avunyelwe ukuthi adliwe ngamanani anelisa indlala). Kodwa kusengcono ukuthi ungadli izithelo ezingaphezu kuka-1,5 kg ngosuku. Uma ufisa, ungazitotosa ngomunye umvini.
Uma, ngenkathi ulandela ukudla okunjalo, uzizwa ulambile kakhulu, kunconywa ukuthi ungazihluphi, kepha wengeze kufika ku-500 g wemifino engekho isitashi kwimenyu yansuku zonke. Lokhu kungenza umphumela wokulahlekelwa isisindo ungabonakali kancane, kepha kuzokwandisa amathuba okungahlukanisi ukudla.
Ngokuqondene nemenyu ye-liquid, ngokwemithetho yokudla kwase-Estonia, yakhiwe ngamanzi avamile, okunconywa ukuthi adliwe okungenani amalitha angu-1,5-2 nsuku zonke, kanye netiye eliluhlaza elingenashukela. Iziphuzo ezishisayo, njengakho konke ukudla, azikwazi ukuhlinzekwa ngoshukela (okungafakwa esikhundleni sikashukela nakho kungcono kakhulu kugwenywe). Uma ufuna indlela yokulahlekelwa isisindo ibe ngempumelelo ngangokunokwenzeka kuwe, akufanele usawoti imikhiqizo. Izithasiselo ezinamafutha nazo zivinjelwe: imifino nebhotela, imajarini, njll.
Kudingekile ukushiya inqubo ngokucophelela kakhulu ukuze amakhilogremu alahlekile angabuyeli kuwe, futhi ngesisindo esengeziwe. Ezinsukwini ezimbalwa zokuqala, kunconywa ukuthi ungadli noma yimuphi ushukela noma amaswidi. Emasontweni amabili emva kokuphela kokudla kwe-Estonian, okuqukethwe kwekhalori kokudla akufanele kudlule amakholori angu-1600-1700 ngosuku. Manje kuhle ukwenza imikhiqizo yamaprotheni isisekelo sokudla (i-fat-fat cottage shizi ne-kefir, inyama enomzimba, inhlanzi kanye nezilwane zasolwandle). Izingxenye ze-carbohydrate ezifana ne-buckwheat, irayisi, i-oat kanye ne-pearl ibhali iphalishi, amajikijolo, izithelo nemifino kuzosiza umzimba ukuthi uthole ukukhokhiswa kwamandla. Ngaphezu kwalokho, uma ufuna ukusebenzisa izipho ezinesitashi zemvelo, kwenze ekuqaleni kosuku. Ukudla kwasekuseni, kaningi ngangokunokwenzeka, kunconywa ngokusanhlamvu, futhi ngesidlo sasemini nesidlo sakusihlwa, imikhiqizo yamaprotheni anomzimba kufanele ikhethwe.
Ukuze uthole izindlela zokupheka, zama ukubilisa, ukubhaka, noma ukupheka ngesitimu. Ungakuthosi ukudla kwakho. Amafutha amancane emifino angengezwa kuma-saladi, kodwa angabi ngaphansi kokuphathwa kokushisa okunolaka. Futhi, ngaphakathi kokuqukethwe kwekhalori yansuku zonke, ungakwazi ukukhokhela izingcezu ezimbalwa zesinkwa ngosuku. Kodwa imikhiqizo kafulawa (ngisho naleyo engenawo ushukela) isethulwa kangcono kusukela ngesonto lesibili lokuphila kwangemva kokudla.
Ukudla ekudleni kwase-Estonia
Usuku 1 udle amaqanda enkukhu abilisiwe
Ukudla kwasekuseni: 2 pc.
Isidlo sasemini: 1 pc.
Isidlo sasemini: 1 pc.
Isidlo sakusihlwa: 2 pc.
Usuku 2 sidla ama-cottage shizi anamafutha amancane noma aphansi
Ukudla kwasekuseni: 100 g.
Isidlo sasemini: 150 g.
Isidlo sasemini: 100 g.
Isidlo sakusihlwa: 150 g.
Usuku 3
Ukudla kwasekuseni: 150 g wenhlama ebilisiwe yenkukhu.
Isidlo sasemini: 200 g yenkukhu eboshwe ngamakhambi.
Isidlo sasemini: 150 g wenhlama yenkukhu eshubile.
Isidlo sakusihlwa: i-200 g yenkukhu ebhakwe yenkukhu
Usuku 4 sisebenzisa iphalishi lelayisi elingenalutho (kungcono ukusebenzisa okusanhlamvu okunsundu), isisindo sokusanhlamvu sikhonjiswe kufomu elomile
Ukudla kwasekuseni: 50 g.
Isidlo sasemini: 70 g.
Isidlo sasemini: 30 g.
Isidlo sakusihlwa: 50 g.
Usuku 5 Bilisa amazambane ayisithupha ngemifaniswano
Ukudla kwasekuseni: 1 pc.
Isidlo sasemini: 2 pc.
Isidlo sasemini: 1 pc.
Isidlo sakusihlwa: 2 pc.
Usuku 6 kuvunyelwe ukuthi kudle kuze kufike ku-1,5 kg wama-aphula kanye no-grapefruit ongu-1
Ukudla kwasekuseni: ama-apula ama-2.
Isidlo sasemini: ama-apula ama-3.
Isidlo santambama: i-apula eli-1 noma i-grapefruit.
Isidlo sakusihlwa: ama-apula ama-2.
Ngaphambi kokulala: Ungadla izithelo ezi-1 ezivunyelwe ngaphezulu.
Ukungafani kokudla kwase-Estonia
- Abantu abanezifo ezingamahlalakhona noma izifo ezihlobene nokusebenza kwendlela yokugaya ukudla akumele banamathele ekudleni kwase-Estonia.
- Futhi, ukuphikisana kokuhambisana kwayo kuyizici zesifazane (ukukhulelwa, ukuncelisa, ukuya esikhathini).
- Awukwazi ukuqhubeka nalokhu kudla ngokugula komzimba okujwayelekile, ukuphazamiseka kwengqondo, ukuzikhandla okuqinile komzimba nokuqeqeshwa.
- Owesifazane wase-Estonia akabalungele abantu abangaphansi kweminyaka engu-18 kanye nabantu asebekhulile.
- Kunoma ikuphi (noma ngabe lezi zinto ezingenhla azisebenzi kuwe), kungakuhle kakhulu ukuthi uthintane nodokotela ngaphambi kokuqala ukuncipha.
Izinzuzo zokudla kwase-Estonia
- Empeleni akudingeki uchithe isikhathi ekuphekeni. Esikhundleni salokho, unganikela ngamahora alondoloziwe kweminye imisebenzi ebaluleke kuwe.
- Konke ukudla okunikezwa ekudleni kuyatholakala futhi kulula ukuthenga.
- Izinto ezahlukahlukene eziyingozi nazo zizophuma emzimbeni kanye noketshezi, ngenxa yokususwa kokudla okungenampilo nosawoti kwimenyu. Njengomphumela wokuhlanzwa okunjalo, ngasendleleni, yindawo yesisu eyehlisa kakhulu isisindo. Ngakho-ke, uma ungathandi i-fatebuoy esinqeni, le ndlela izokusindisa.
Okubi kokudla kwase-Estonia
- Ngemiphumela emihle maqondana nokwehla kwesisindo, kubalulekile ukuthi uqaphele ukuthi indlela odla ngayo iqine impela. Kuthatha amandla amakhulu ukuze ukwazi ukudla ukudla okukodwa usuku lonke.
- Ngaphezu kwalokho, umthamo wemikhiqizo evunyelwe awumkhulu, futhi lokhu kubangela umuzwa wokulamba. Uma ngaphambilini ubudla kakhulu (okuyinto evamile kubantu abaningi abakhuluphele), lesi simo esingemnandi cishe ngeke sikudlule.
- Ngenxa yenani elincane lokudla okuvumelekile nemikhawulo eqinile, ukulandela imithetho yokudla kwase-Estonia kungahambisana nobuthakathaka, ukukhathala, izinkinga ezingokomzwelo (ukuguquguquka kwemizwelo njalo, ukungabi nandaba), ikhanda elibuhlungu kanye nesiyezi. Uma uzizwa lokhu kuwe, qiniseka ukumisa indlela yokudla ukuze ungadali umonakalo omkhulu emzimbeni. Impela, ngale ndlela umane amemeze athi indlela ekhethiwe yokudla ayimfanele nakancane.
- Kubaluleke kakhulu ukuphuma ekudleni ngendlela efanele, ngoba ukwephulwa okubonakalayo kokudla kungasiza ekutheni umzimba othukile uqale ngokushesha ukuqoqa ukudla okungenayo kokufakwa kwamafutha.
Ukufaka isicelo ekudleni kwase-Estonia
Uma ufuna ukulahla amakhilogremu amaningi, ungabuyela ekudleni kwase-Estonia ukuze uthole usizo futhi ngemuva kwenyanga engu-1 kusukela ngosuku okuphela ngalo. Kepha lokhu kungenziwa kuphela ngempilo enhle kakhulu nokungabikho kwezinkinga zempilo.