Ukudla okuhle, amaviki ama-5, -10 kg

Ukwehlisa isisindo kuze kufike ku-10 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1150 Kcal.

Ukudla okuhle kuphila ngokuvumelana negama laso. Kuzokusiza ukuthi ulahlekelwe inani elibonakalayo lamakhilogremu ngesikhathi esifushane futhi ulungise ngokuphawulekayo izingxenye ezithile zomzimba.

Ungadla kanjani ukuze ushintshe kakhulu isibalo sakho bese uvalelisa kumakhilogremu engeziwe isikhathi eside? Namuhla isihloko sengxoxo yethu sizoba yizidlo ezidume kakhulu zendlela enhle kakhulu yokwehlisa isisindo - iHollywood, i-kefir, "izinto ezi-5" zikaPasternak, zesisu esisicaba.

Izidingo zokudla okuhle kakhulu

Ukudla kukaPasternak "izinto ezinhlanu" ithuthukiswe ngumqeqeshi waseMelika wezinkanyezi zaseHollywood, isazi somzimba uHarley Pasternak. Lolu hlelo luhlelo olubanzi lokuguqula indlela yokuphila. Ngosizo lwakhe, osaziwayo abaningi bakwazile ukuthuthukisa idatha yabo ephathekayo.

Ngakho, izici ezinhlanu eziyinhloko zokudla:

  • Isikhathi sobuchwepheshe amasonto amahlanu.
  • Umbhali uncoma ukudla okwehlukanisiwe kahlanu ngosuku (izidlo ezintathu ezinkulu nokudla okuncane okuncane).
  • Ukudla kwasekuseni, ukudla kwasemini kanye nokudla kwakusihlwa kufanele kube nezithako ezinhlanu, okungukuthi, konke ukudla kufanele kube namaprotheni, ama-carbohydrate ayinkimbinkimbi, amafutha anempilo, i-fibre, nesiphuzo esingenashukela. Ukwelashwa kokushisa okuncane kokudla (kufika kumaminithi angu-5) kuzogcina izakhiwo ezizuzisayo zemikhiqizo yemvelo emisha.
  • Izinsuku ezinhlanu ngesonto udinga ukuziqeqesha imizuzu engama-5 (izivivinyo zemizuzu emihlanu).
  • Kukhona usuku olulodwa lokuphumula isonto ngalinye (okungukuthi, inani lezinsuku ezinhlanu ekudleni ngakunye). Yidla ngendlela othanda ngayo. Lokhu "kuhlukaniswa kokudla" okuhleliwe ngeke kuthinte isibalo, izinga lokunciphisa umzimba ngeke lihlupheke.

Amaprotheni angatholakala enkukhu, e-turkey, enkomeni yenkomo, enyameni yonogwaja, inhlanzi, kwasolwandle, ushizi kanye ne-cottage shizi, amaqanda. Izindlela zokulungiselela inyama - ukufudumeza noma ukosa.

I-fiber, edingekayo emzimbeni, ingatholakala ku-bran, isinkwa esibomvu, isinkwa sikafulawa oqinile, imikhiqizo yemifino engeyona isitashi, izithelo ezingenashukela.

Ama-carbohydrate adingwa umzimba azotholakala ezinhlamvu, i-pasta eqinile, izithelo nemifino.

Funa amafutha afanele emhlwathi nasemafutheni omifino asuselwe kuwo, ezinhlanzi (okuhle kunakho konke - okubomvu).

Ushukela, i-fructose, isiraphu ye-glucose, ama-sweeteners ahlukahlukene anama-carbohydrates ngokweqile izitha zempilo yakho. Funda ngokucophelela okuqukethwe kwemikhiqizo ethengiwe.

Ungawahlaki amasaladi ngemayonnaise. Ezinye izindlela ezinempilo ukugqoka iyogathi-lwesinaphi, ujusi kalamula ngamafutha emifino, ujusi kalamula omsulwa.

Ukudla okuphuzwayo kokudla kuqukethe amanzi amsulwa, itiye elinamakhambi noluhlaza, ikhofi elibuthakathaka, i-kefir enamafutha aphansi nobisi olubilisiwe, amajusi.

Uma ulandela ngokwethembeka imithetho yenqubo, ungalahlekelwa ngu-7-10 kg ngesikhathi sokudla. Ukudla kwekhalori kwansuku zonke akufanele kudlule amayunithi wamandla ayi-1400. Ukudla neziphuzo eziqukethe ushukela noma utshwala, kanye nemikhiqizo equkethe amafutha e-trans kwenqatshelwe ngokuphelele. Esikhundleni soshukela ongekho emthethweni, ungasebenzisa uju lwemvelo (akukho ngaphezu kwamathisipuni amabili ngosuku).

Kunconywa ukwethula olunye lwezinsuku ngesonto (imenyu izonikezwa ngezansi). Uma ufisa, usuku olulodwa ngesonto ungakwazi, futhi, ngakolunye uhlangothi, ulayishe - udle ukudla owenqatshelwe ngokwakho, kepha ukufuna kakhulu. Ukuhamba okunjalo ngeke kulimaze kakhulu ukudla, kepha ngokwengqondo kuzosiza ukuletha umsebenzi uqalile ekugcineni. Okufanelekile, zivumele uzitike ngesidlo esisodwa kuphela, futhi unamathele emithethweni yokudla okunye.

Sikukhumbuza ukuthi izinsuku ezinhlanu ngesonto udinga ukuziqeqesha, uhlanganisa amandla nokuzivocavoca umzimba, imizuzu engu-5. Umhleli wokudla uncoma ukwenza ukufudumeza kwemizuzu emihlanu kuqala. Bese wenza izivivinyo zamandla ezimbili, ushintshe amaqembu emisipha nsuku zonke. Ngemuva kwalokho jika i-abs, nsuku zonke ngokunyakaza okuhlukile. Ukuqedela ukuzivocavoca kwakho kungaba yiseshini yemizuzu eyi-25 ye-cardio noma ijog elula.

Enye indlela enhle yokwehlisa isisindo ukudla kwaseHollywood. Le ndlela ihlala amaviki ama-2. Kuhloselwe ukunciphisa ama-calories nokunciphisa ama-carbohydrate namafutha ekudleni. Lapha kuzodingeka uyeke ukudla kwasekuseni. Kepha uma ukuthola kunzima ukuphatha ngaphandle kokudla kwasekuseni, kwenze ngenkomishi yetiye eliluhlaza noma ikhofi kanye nohhafu wamagilebhisi. Kunconywa ukwenza ukudla okubili - isidlo sasemini nesasebusuku. Ukudla kwakusihlwa kufanele kube ngaphambi kuka-19: 00.

Udinga ukususa izithelo nemifino enesitashi, imikhiqizo kafulawa, konke ukudla neziphuzo eziqukethe okungenani inani elithile likashukela kumenyu yakho. Uma iqinile ngaphandle kobumnandi, ukusetshenziswa kwama-sweeteners angenawo ama-carbohydrate kuvunyelwe. Ukusetshenziswa kotshwala akuvunyelwe. Kuyafaneleka futhi ukukhipha usawoti ekudleni isikhashana, noma okungenani unciphise ukusetshenziswa kwawo. Akufanele udle ukudla okunosawoti omningi, ukhukhamba, ukudla okubhenywayo, ukudla okusheshayo nokudla okunekhalori ephezulu kakhulu. Ku-Hollywood Diet, konke ukudla ongakudla kufanele kudliwe kuluhlaza. Uma upheka ukudla, kubilise noma ukubhake, kodwa ungasebenzisi amafutha namafutha ahlukahlukene.

Kuyadingeka ukuthi uqambe ukudla ikakhulukazi ngemifino engeyona eyisitashi, inkukhu noma amaqanda ezigwaca, inyama engenamzimba (ngokufanele, inyama yenkomo). Uma ulandela i- "Hollywood" ngokuqinile, ezinsukwini eziyi-14 umzimba uzolahlekelwa amakhilogremu angafika kwayishumi angenasidingo.

Inketho ethandwayo yokwehlisa isisindo esikhulu wukudla kwesisu okuyisicaba. Izici ezibalulekile zalokhu kudla ukwenqatshwa kotshwala nogwayi. Phakathi kweminye imiphumela eminingi emibi, le mikhuba emibi iphazamisa imetabolism. Futhi, njengoba wazi, ngezinkinga ze-metabolism, ukunciphisa umzimba kunzima kakhulu, futhi kaningi akunakwenzeka ngokuphelele. Ngingathanda ikakhulukazi ukusho ubhiya obuthandwa abaningi. Lesi siphuzo esidakayo sihlinzeka ngamahomoni abesifazane amaningi, akhulisa amathuba okufakwa kwamafutha okhalweni futhi agcine yonke imizamo yokudla isezingeni elincane.

Uma ufuna ukunciphisa isisindo, kunconywa nokuthi uyeke ukudla okunamafutha, okunoshukela, okunosawoti omningi.

Imenyu enkulu imikhiqizo elandelayo kufanele isebenze.

  • Ukudla okumnandi

    Imikhiqizo enjalo, nakuba ingenawo ama-kilojoule amaningi, igcwalisa umzimba ngokuphelele futhi inciphisa indlala. Ukudla okune-fibrous kuhlanganisa okusanhlamvu okuhlukahlukene (irayisi elinsundu lihle kakhulu), ama-apula, imidumba, ukhukhamba, i-zucchini, ukhula lwasolwandle, nemifino.

  • Izithelo

    Kunconywa ukugxila kuma-apula namapheya. Izithelo ezisawolintshi (amawolintshi, amagilebhisi) nazo zinhle kulokhu. Kuyasiza ukudla izithelo hhayi ngokuhlanganiswa neminye imikhiqizo, njengoba abaningi bejwayele, kodwa ngokwehlukana. Uma ufuna ukufaka ingxenye yesithelo ekudleni kwakho, kungcono ukuhambisana nezipho zemvelo ezivela ebisi nobisi omuncu.

  • amaprotheni

    Njengoba wazi, amaprotheni abaluleke kakhulu ekusetshenzisweni komzimba okufanele futhi okusheshayo. Okungenani kabili ngeviki, ukudla (okungcono kakhulu kwasemini) kufanele kube nezinhlanzi noma imicu yenyama emile nemifino engeyona enesitashi. Amaqanda ambalwa enkukhu aphekwe ngaphandle kokufakwa kukawoyela kungaba isidlo sakusihlwa esihle.

Amafutha awusizo emzimbeni aqukethe imbewu namantongomane ahlukahlukene. Mane ukhumbule ngokuqukethwe kwawo kwekhalori eliphezulu futhi ungadli ngaphezu kwama-gramu angu-50 ngosuku. Futhi, ngezikhathi ezithile, uwoyela wemifino kufanele wethulwe ekudleni, kepha kungcono ukungabaniki ukwelashwa kokushisa.

Hlela okungenani ukudla okuthathu. Uma ulambile phakathi kokudla, ungaba nesidlwana kwisithelo noma imifino engeyona yesitashi, noma ube nengilazi ye-kefir.

Uma ungakusiki kakhulu ukudla, le ndlela ingalandelwa kuze kufike inyanga. Njengomthetho, umphumela uzenza uzwakale ngemuva kwesonto. Vele, ubungani nemidlalo buzokwenza umphumela usheshe futhi ubonakale. Yenza izivivinyo zokulungisa isisu sakho futhi ngokujwayelekile uholele indlela yokuphila esebenzayo kakhulu.

Ngesonto nje, ungalahlekelwa ama-5-7 kilograms ngosizo oluhle kakhulu ukudla kwe-kefir… Kunezinketho ezimbili ezithandwayo. Bobabili bahlala isonto elilodwa.

Kuyaziwa ukuthi uLarisa Dolina waphendukela ku-kefir kwesisindo, ngakho-ke washintsha kakhulu isibalo sakhe. Ngakho-ke, nsuku zonke ngesonto udinga ukudla umkhiqizo othile (i-kefir, amazambane, ukhilimu omuncu, inyama ephilile) bese uphuza i-kefir (0,5 l). Izinsuku ezinzima kakhulu zokudla zakamuva. Ngakho-ke, ngosuku lwesithupha kuvunyelwe kuphela ukuphuza i-kefir, futhi ngosuku lwesikhombisa - kuphela amanzi. Akunconywa ukuthi udle ngemuva kuka-18: 00.

Uhlobo lwesibili lokuguqulwa kwe-kefir lubandakanya ukusetshenziswa kokudla (inyama enomzimba, i-buckwheat, amaqanda enkukhu, izithelo ezomisiwe, amasaladi yemifino, i-kefir) ngesikhathi esifanele. Okungukuthi - njalo emahoreni amabili kusuka ku-2: 7 kuye ku-00: 21. Kubaluleke kakhulu ukuthi i-kefir ingamafutha aphansi. Okufanelekile, phuza isiphuzo esingenamafutha. Umthamo omkhulu wamafutha ovunyelwe ngu-00%.

Kunconywa ukushiya ngokuphelele usawoti ekudleni kwe-kefir.

Imenyu enkulu yokudla

Isibonelo sokudla okuvamile kosuku lokudla okuyi-Pasternak "izinto ezi-5"

Ukudla kwasekuseni: i-omelet eyenziwe ngamhlophe amaqanda amaningana, iphekwe ngaphandle kwamafutha epanini noma nge-steam; 100 g we-oatmeal, ungangeza ubisi oluncane ne-apula nesinamoni oqoshiwe esitsheni esiphelile.

Isnack: cocktail (shayela ingilazi ye-kefir kanye nedlanzana lama-apula aqoshiwe kusihlanganisi).

Isidlo sasemini: mafutha we-turkey fillet schnitzel (150 g); ingxenye kalethisi (amatamatisi ambalwa e-cherry, amaqabunga e-ulethisi); isinkwa esiphelele (ucezu)

Isidlo sasemini: isidlo samaqabunga ka ulethisi, inani elincane le-tuna kujusi wawo, ikhukhamba, utamatisi, idile.

Isidlo sakusihlwa: cishe i-100 g yefreyimu yesalmon eyosiwe; isaladi lika-cherry utamatisi neklabishi; izipuni ezimbalwa zephalishi lelayisi (mhlawumbe ilayisi elinsundu).

Ukudla kosuku lokuzila ukudla kwePasternak "izinto ezi-5"

Engxenyeni yokuqala yosuku siphuza amanzi amsulwa kuphela, futhi cishe ngehora le-15 ntambama ungathenga i-cocktail ehlanza umzimba ngokuphelele futhi igcwalise ngezinto eziwusizo. Ukuze wenze lokhu, udinga ukuxuba iyogathi yemvelo noma i-kefir (ingilazi), ubhanana omncane, 1 tbsp. l. imbewu yefilakisi kanye nenani elifanayo likakolweni elihlumile. Ngemuva kokuphuza le cocktail, udinga ukuphuza amanzi kuphela kuze kube ngakusasa ekuseni. Ukudla akuvunyelwe.

Amanye ama-cocktails angenziwa ngesikhathi sokulayishwa kokuhlukahluka. Nazi ezinye izindlela zokupheka.

  • Ubisi lweSoy (ingilazi), 20-30 g ama-strawberry afriziwe, 1 tsp. imbewu yefilakisi, 2 tsp. kakolweni bran.
  • Ingilazi yejusi le-orange (mhlawumbe esanda kufinywa), 1 tbsp. l. kuhluma ukolweni, ama-3-4 pcs. amabhilikosi omisiwe.
  • Ingilazi yejusi yetamatisi, uhhafu wethini le-tuna, i-1 tsp ngayinye. imbewu yasolwandle nefilakisi.
  • Ingilazi yobisi lwe-soy, ama-6 ama-PC. amabhilikosi omisiwe, 1 tbsp. l. imbewu yefilakisi, 2 tsp. i-oat bran.

Ukudla kokudla kwaseHollywood izinsuku eziyi-14

1 nezinsuku ezi-8

Isidlo sasemini: iqanda lenkukhu ebilisiwe; utamatisi; Ikhofi yetiye.

Dinner: isaladi kufaka phakathi iklabishi elimhlophe kanye nekhukhamba; izingcezu ezimbalwa zamagilebhisi; iqanda lenkukhu elibilisiwe.

2 nezinsuku ezi-9

Isidlo sasemini: iqanda lenkukhu ebilisiwe; isithelo segilebhisi; itiye lekhofi.

Isidlo sakusihlwa: inyama yenkomo ebilisiwe (cishe u-200 g); ikhukhamba; itiye.

3 nezinsuku ezi-10

Isidlo sasemini: iqanda lenkukhu ebilisiwe; isaladi (utamatisi, ikhukhamba, iklabishi elimhlophe); itiye lekhofi.

Isidlo sakusihlwa: inyama yenkomo ebilisiwe noma ebhakwe (200 g); ikhukhamba eliphakathi; ikhofi noma itiye.

4 nezinsuku ezi-11

Isidlo sasemini: ikhukhamba neklabishi isaladi; isithelo segilebhisi; Ikhofi yetiye.

Isidlo sakusihlwa: iqanda lenkukhu ebilisiwe; i-curd engenamafutha (kufika ku-200 g); Ikhofi yetiye.

5 nezinsuku ezi-12

Isidlo sasemini: isaladi leklabishi nekhukhamba; inkukhu iqanda, ebilisiwe noma ethosiwe ngaphandle kukawoyela; Ikhofi yetiye.

Isidlo sakusihlwa: ucezu lwenhlanzi ebilisiwe (200 g); ikhukhamba nesaladi elimhlophe leklabishi; itiye eliluhlaza.

6 nezinsuku ezi-13

Isidlo sasemini: isaladi lezithelo (i-apula, isithelo samagilebhisi, i-orange kunconyelwe ukusetshenziswa)

Isidlo sakusihlwa: ucezu lwenkomo ebilisiwe enamafutha amancane (200 g); iklabishi nekhukhamba isaladi; Ikhofi yetiye.

7 nezinsuku ezi-14

Isidlo sasemini: inkukhu ebilisiwe engenasikhumba (200 g); ikhukhamba kanye neklabishi isaladi; i-orange (ungayishintsha nge-grapefruit); Ikhofi yetiye.

Isidlo sakusihlwa: isaladi lezingcezu ze-orange, i-apula, izithelo zomvini.

Note… Iqanda elilodwa lenkukhu lingashintshwa ngamaqanda amabili ezigwaca.

Isibonelo sokudla kwesisu okuyisicaba izinsuku eziyisithupha

Usuku lokuqala

Ukudla kwasekuseni: 100 g we-cottage shizi onamafutha aphansi; i-Apple; inkomishi yetiye.

Isidlo sasemini: isifuba senkukhu esishisayo (cishe u-200 g); iklabishi elimhlophe ngendlela yesaladi.

Isidlo sakusihlwa: uhhafu welitha lama-kefir anamafutha aphansi.

Usuku lwesibili

Ukudla kwasekuseni: i-omelet yamaqanda ama-2 notamatisi (okuphekwe kahle epanini elomile).

Isidlo sasemini: 250-300 g wezinhlanzi ezisikiwe kanye ne-apula.

Isidlo sakusihlwa: isaladi likhukhamba-utamatisi ngamakhambi, afafazwe ngamafutha omnqumo kanye nejusi kalamula elisanda kufinywa.

Usuku lwesithathu

Ukudla kwasekuseni: ingilazi ye-yogurt engenalutho; i-Apple; itiye.

Isidlo sasemini: 200 g webele lenkukhu (upheke ngaphandle kwebhotela); iwolintshi.

Isidlo sakusihlwa: isaladi lekhukhamba kanye nezinti ezimbalwa zenkalankala noma inyama yenkalankala.

Usuku lwesine

Ukudla kwasekuseni: i-oatmeal, ephekwe emanzini, ene-apula; itiye.

Isidlo sasemini: inhlanzi eyosiwe (200 g); isithelo segilebhisi.

Isidlo sakusihlwa: imfanzi ebilisiwe (200 g); itiye eliluhlaza.

Usuku lwesihlanu

Ukudla kwasekuseni: izithelo ezingezona ezesitashi ngesaladi (300 g), sebenzisa iyogathi yemvelo noma i-kefir ukugqoka.

Isidlo sasemini: isobho lemifino ngaphandle kokuthosa; i-Apple.

Isidlo sakusihlwa: 200 g we-low-fat curd enkampanini yamagilebhisi.

Usuku lwesithupha

Ukudla kwasekuseni: amaqanda ama-2 enkukhu abilisiwe; iwolintshi.

Isidlo sasemini: ama-cheesecake ama-3 nengilazi ye-kefir.

Isidlo sakusihlwa: inyama egobile eyosiwe (200 g); isaladi lesithombo kanye neklabishi elimhlophe.

Isibonelo sokudla kokudla kwe-kefir kukaLarisa Dolina

Imikhiqizo ebalwe ngezansi kufanele yelulwe usuku lonke futhi idliwe ngokulinganayo, ihlele okungenani ukudla okungu-4-5 ngosuku.

Usuku 1: 5 amazambane aphakathi, abhakwe ngemifaniswano; i-kefir (0,5 l).

Usuku 2: isigamu sekhilogremu yenkukhu ebilisiwe ngaphandle kwesikhumba; 0,5 l we-kefir.

Usuku 3: i-cottage shizi enamafutha aphansi (200 g) no-0,5 l we-kefir.

Usuku 4: ukhilimu omuncu (200 g) no-0,5 l we-kefir.

Usuku lwesi-5: 1 kg wama-apula (lungashintshwa nge-300 g yanoma yisiphi isithelo esomile, ngaphandle kwezithelo zomisiwe) no-0,5 l we-kefir.

Usuku 6: 1 ilitha le-kefir.

Usuku 7: phuza nje amanzi.

Isabelo samasonto onke sokudla okuhle kakhulu kwe-kefir

7:00 - ingilazi ye-kefir

9:00 - 150 g wesaladi yemifino (okungcono okuvela emifino engeyona yesitashi), enongwe kancane ngamafutha omnqumo.

11:00 - inyama ebilisiwe ebilisiwe (80 g).

13:00 - i-apula elisha noma elibhakiwe.

15:00 - 3-4 st. l. iphalishi le-buckwheat nengilazi ye-kefir.

17:00 - iqanda elibilisiwe.

19:00 - 100 g wezithelo ezomisiwe.

21:00 - ingilazi ye-kefir.

Ukungafani kokudla okuhle

  • Akunakwenzeka ukulandela ukudla okuchazwe ngenhla uma unezifo zamathumbu, isilonda esiswini noma i-duodenal ulcer, i-gastritis (ikakhulukazi nge-asidi ephezulu), i-esophagitis (ukuvuvukala kwe-mucosa esophageal).
  • Akunasidingo sokuphendukela kulezi zindlela zokwehlisa isisindo ngemuva kokungenelwa kokuhlinzwa okusanda kwenziwa, ngobuthakathaka obujwayelekile bomzimba.
  • Ukuphikisana okungenamibandela kokubuka noma yikuphi ukwehluka kokudla yizingane, ubusha, ukuguga, izikhathi zokuzala nokuncelisa.

Izinzuzo Zokudla Okumnandi

  • Ukudla kukaPasternak ilula kakhulu ukuyisebenzisa. Wena ngokwakho uklama imenyu ngemikhiqizo evunyelwe. Ngenxa yokudla okuyingxenye ngezingxenye ezimaphakathi, uthuthukisa indlela yokudla efanele futhi unciphise isisu. Ungafunda ukulawula ukudla kwakho futhi ugweme indlala "yempisi" ngesikhathi sokudla. Ukuqeqeshwa ngokomzimba okunconywayo kuzosiza ukuqinisa umzimba nokuzwakalisa imisipha. Ukungakhululeki ngokwengqondo kubuye kunciphe ngoba kanye ngesonto kuba nosuku olubizwa ngokuthi wukuphumula, lapho ungadla noma yini oyifunayo.
  • Use Ukudla kwaseHollywood ngesikhathi esifushane, ungasishintsha kakhulu isibalo sakho. Ngokuqeda (noma ukunciphisa) utshwala nosawoti ekudleni kwakho, uzothuthukisa impilo yakho yonke. Ngesikhathi sale nqubo, umzimba uzohlanzwa ubuthi nezinto ezahlukahlukene eziyingozi. Njengomthetho, ngaphandle kokudla okungajwayelekile, abantu abadla ukudla kwaseHollywood ababi nomuzwa obukhali wendlala. Lokhu kubangelwa, ikakhulukazi, inyama, efakwe kwimenyu cishe nsuku zonke yale ndlela enhle kakhulu.
  • Ukudla kwesisu esicaba wukudla okunempilo okunempilo ngaphandle kwemikhiqizo eyingozi. Indlela enjalo yokudla ngokuqinisekile izofaka isandla hhayi nje kuphela ekulahlekelweni kwesisindo esiswini, kodwa futhi ukulungisa sonke isibalo. Inqubo yondlekile kahle futhi akunakwenzeka ukuthi ihambisane nokuhlaselwa okubuhlungu kwendlala, ubuthakathaka nokunye ukubonakaliswa okungalungile.
  • Ake siqaphele izinzuzo eziyinhloko ukudla kwe-kefir… Ngaphezu kweqiniso lokuthi izindawo ezinenkinga zingashintshwa ngesonto nje, kufanele wazi izinzuzo zento oyithandayo yale nqubo. I-Kefir ingumthombo wezakhi eziningi zomsoco. Noma kungamanani amancane, lesi siphuzo sobisi oluvutshiwe silungile ekwehliseni indlala, senza izinqubo zokugaya zilungiswe, sisize ukususa usawoti olimazayo emzimbeni, siqede uketshezi olungadingekile futhi sisize ukujwayela i-microflora yamathumbu.

Okubi kokudla okuhle

  1. Indlela UHarley Pasternak kungaba yinkinga ekuthobeleni, ngoba akwenzeki ngaso sonke isikhathi ukuqamba imenyu yakho kusuka ezintweni ezinhlanu, njengoba kunconyiwe. Kubalulekile futhi ukuqaphela ukuthi ngokudla ikhalori nsuku zonke kwamayunithi ayi-1400 (yilokhu umthuthukisi aphakamisa ukukugcwala), ungahle ungafinyeleli ekunciphiseni kwesisindo uma isisindo sakho sokuqala singesikhulu kakhulu. Kulokhu, kuvunyelwe ukwehlisa kancane amandla okudla, uma uzizwa ukhululekile. Ukuzivocavoca nsuku zonke kufanelekile kuphela kubantu asebevele bengabangani nemidlalo futhi, ngokujwayelekile, banamandla ngokwanele ngokomzimba. Ngosuku lokuyekelela, akuwona wonke umuntu ongazilawula futhi angadli ngokweqile. Izinsuku zokuzila zingaba nzima, ikakhulukazi kulabo bantu abajwayele ukudla kakhulu. Ukuzizwa ulambile, ubuthakathaka, ukushintsha kwemizwelo neminye imiphumela emibi yokudla kungenzeka.
  2. Hollywood inqubo ayinakubhekwa njengokulinganisela, ukuwohloka kwempilo kungenzeka futhi. Njengoba inani lama-carbohydrate ekudleni lincishiswe kakhulu, kunconywa ukusekela umzimba ngokuthatha i-vitamin complex. Kungenzeka futhi ukuthi ukusetshenziswa kwekhofi okunconywe yidaydi kuzokuthinta impilo yakho, ikakhulukazi uma ngaphambilini ubuphuzile okuncane kwayo. Uma ubona ukuguquguquka komfutho wegazi, noma umane ungalithandi ikhofi, khetha itiye eliluhlaza.
  3. Kubunzima bokudla ongakuthola isisu esicabalele kungabangelwa iqiniso lokuthi abantu abaningi, maye, bangaphansi kwemikhuba emibi efana nokubhema nokuphuza utshwala. Ukuziyeka ngokuphelele (ikakhulukazi osikilidi) kungaba nzima kakhulu. Ekudleni, udinga ukulawula ngokucophelela umsoco wakho futhi uqambe ngokucophelela imenyu yansuku zonke. Ukuvivinya umzimba okunconyiwe kuzodinga nemizamo yokuzibandakanya. Akunakwenzeka ukuthi ngaphandle kwabo uzothola isisu esicwebezelayo, esinwebekayo nesikhangayo.
  4. Phakathi kokubi okuhle kakhulu ukudla kwe-kefir Kumele uqaphele ukuthi ingabangela isisu esicasulayo, umsebenzi oqinile wamathumbu kanye "nokuduma" okungathandeki kuwo. Uhlobo lokuqala lokudla kwe-kefir, oluhlolwe nguLarisa Dolina, lunokudla okuncane, ngakho-ke umuzwa wendlala awukhishwa. Ngokuphathelene nokuhluka kwesibili kwendlela ye-kefir yokwehlisa isisindo, akubona bonke abantu abangaba nethuba lokuthola isidlo njalo emahoreni amabili.

Ukwenza kabusha ukudla okuhle

Akukhuthazwa ukuphinda uqhubeke nokudla kwe-Harley Pasternak ezinyangeni ezi-4-5 ezilandelayo.

Ungabuyela ekudleni kwaseHollywood ngemuva kwezinyanga ezintathu.

Ngokuqondene nokudla kwesisu okuyisicaba, ungabuyela kumenyu yayo ngemuva kwekhefu lezinyanga ezimbili.

Ukuphinda ukudla kwe-kefir, uma ufuna ukulahla amakhilogremu amaningi ngokusetshenziswa kwalo mkhiqizo, ungaqala emavikini angu-3-4.

shiya impendulo