Okuqukethwe
Izimpelasonto ezinde zasebusika ziguqula cishe wonke umuntu abe ngabantu abakhathele ngamaholide. Akunandaba ukuthi sizama kanzima kangakanani ukunganqotshwa yizilingo ezingenakubalwa zesisu, akekho ovikelekile ekudleni ngokweqile. Ngakho-ke, umsebenzi oyinhloko ngemuva koNyaka Omusha ukubuyisela umzimba.
Ukuxilongwa: ukudla ngokweqile
Ukudla okubuyisayo kususelwa kumthetho olula. Ungagijimeli ukusuka kokunye uye komunye futhi ngokushesha ngemuva kweholide elanelisayo ukuhlela isiteleka sendlala. Ngomzimba, lokhu kungukuhlushwa, okuthi ekugcineni kuphindaphinda kuphela amakhilogremu. Ngaphezu kwalokho, izinguquko ezibukhali ekudleni zinganciphisa impilo.
Ukwehlisa ngemuva kwamaholide kufanele kwenziwe ngokuhlakanipha nangomqondo wokulingana. Ukuze wenze lokhu, landela izincomo eziyisisekelo. Uma ngabe udle ukudla okunamafutha kakhulu, ukwelashwa okungcono kakhulu usuku lokuzila ku-kefir. Labo abadlula ngokweqile ngezitsha ezinosawoti nezinongwe, udinga ukugxila kwimifino esitshulu nelayisi elibilisiwe elingabhalisiwe. Ingabe nawe uthanda amaswidi? Ncika kumaprotheni wemifino nobisi ngokuhlanganiswa nokusanhlamvu nezithelo. Imiphumela yokuphuzwa ngokweqile izolungiswa ngesifuba senkukhu ebilisiwe, i-sauerkraut, i-oatmeal nezithelo ezisawolintshi.
Kunoma ikuphi, zama ukuphuza uketshezi oluningi, ikakhulukazi amanzi ajwayelekile. Faka ikhofi nezinye iziphuzo ze-tonic ngotshani obuluhlaza kanye namakhambi. Qiniseka ukuthi unamathela ekudleni okuyingxenye, uhlukanisa izingxenye ezilinganiselwe ekudleni okungu-5-7.
Ukunambitheka nombala wokwehliswa kukhona
Izinsuku zokuzila zisiza ngempumelelo ukuthola kabusha ngemuva kokudla ngokweqile. Kepha khumbula: azifanele wonke umuntu. Ukuphikisana okuyinhloko yizifo zohlelo lokugaya ukudla, isifo sikashukela, izinkinga ngenhliziyo, isibindi nezinso, ukukhulelwa kanye ne-lactation.
Imenyu yosuku lokuzila ifaka umkhiqizo owodwa. Inketho enomsoco kakhulu yi-buckwheat. Thela kusihlwa ku-thermos 200 g okusanhlamvu ama-600 ml wamanzi abilayo ngaphandle kasawoti namafutha. Ekuseni, lihlukanise libe izingxenye ezilinganayo bese ulidla usuku lonke. Imifino ilungele ukwehliswa, ikakhulukazi ngesimo sesobho esilula. Kususelwa kunoma iliphi iklabishi lihambisana noqathe, isilimo esidliwayo esinamagatsha anamanzi, utamatisi kanye namakhambi. Khumbula: awekho uwoyela futhi awukho usawoti! Kepha engeza i-ginger, chili kanye ne-cumin ngesibindi. Lezi zinongo zisheshisa imetabolism.
I-yoghurt yemvelo enamafutha afinyelela ku-2.5% inika imiphumela emihle kakhulu. Kudliwa njalo emahoreni amabili ezingxenyeni eziyi-2-150 g. Ungahlela ukukhipha i-apula, uhlukanise izithelo ezi-200-1.5 kg zibe ukudla okungu-2-5. Ngendlela, amanye ama-apula angabhakwa kuhhavini. Ngenxa yalokhu, bakhulisa okuqukethwe kwe-pectin, okususa ama-slags nobuthi.
I-Health Marathon yezinsuku eziyisikhombisa
Enye indlela enhle yokuhlanza umzimba ngemva kwamaholide wukudla okuthambile okwenzelwe isonto lonke. Ngalesi sikhathi, kungcono ukwenza ukudla kwasekuseni kusuka kumikhiqizo yobisi evutshiwe yokuqukethwe kwamafutha aphakathi: ushizi we-cottage shizi, i-bio-yogurt kanye ne-kefir smoothies. Kufanele zishintshwe nge-oatmeal noma i-buckwheat, ziphekwe emanzini ngaphandle kukasawoti. Imenyu yesidlo sasemini ihlanganisa amasobho angacebile kakhulu asekelwe enyameni emhlophe. Amasobho okhilimu enziwe ngethanga, ukholifulawa noma isanqante nawo afanelekile. Njengesifundo sesibili, khetha ama-porridges angama-crumbly ngaphandle kwamafutha, izitshulu zemifino kanye nama-casseroles. Ukuze uthole isidlo sakusihlwa, lungiselela amasaladi ngemifino emisha, ubhontshisi namakhambi. Bagcwalise ngokhilimu omuncu onamafutha aphansi noma ithonsi lamafutha omnqumo ngejusi kalamula.
Ngendima yokudla okulula, amajusi amasha aminyene ane-pulp noma isinkwa esine-crusty ngemifino kanye noshizi oqoshiwe afanelekile. Kungcono ukukhohlwa ngenyama ebomvu yesonto elizayo. Ukuze kuthulwe ngempumelelo, izazi zokudla zincoma ukuthi kudliwe izinhlanzi ezinamafutha aphansi kakhulu (i-cod, i-pollock, i-hake), eshubile. Labo abangakuthwali neze ukwahlukaniswa namaswidi bangazithokozisa ngezithelo ezisawolintshi, ama-apula nezithelo ezomisiwe.
Umjaho webanga elifushane
Kwenzeka ukuthi udinga ukungena esimweni ngesikhathi esifushane. Lapha ungaphendukela ekwehliseni okuqinile kwezinsuku ezimbili. Enye yezinzuzo zayo eziyinhloko ukuhlanzwa kwamathumbu ngemuva kwamaholide. Kepha khumbula: ungakwenza kuphela uma ungenazo izinkinga zempilo.
Ngosuku lokuqala lokudla kwasekuseni, kufanele uphuze ingilazi ye-kefir nge-1 tbsp. l. iparsley. Bese ulungisa isaladi "Panicle". Hlanganisa u-300 g wezinqathe ezigayiwe ezingavuthiwe, ama-beet kanye neklabishi, inkathi nge-1 tbsp uwoyela womnqumo no-2 tbsp ujusi kalamula. Yidla isaladi emini, namahora amabili ngaphambi kokulala, uphuze ingilazi ye-kefir nge-2 tbsp ye-bran.
Usuku lwesibili nalo luqala nge-kefir. Kepha esikhundleni sesaladi, kuzofanele ukhokhele i-oatmeal. Thela ama-300 g ama-hercule 800 ml wamanzi abilayo nge-1 tbsp kawoyela we-linseed ubusuku bonke. Hlukanisa iphalishi libe yizinsizakalo ezi-5-6 bese ufaka i-1 tsp yamagilebhisi omisiwe. Ukudla kwakusihlwa kuzothatha ijusi lamagilebhisi ngo-pulp, uhhafu uhlanjululwe ngamanzi.
Into ebaluleke kakhulu ukuthi ukuphuma ekudleni okucacile kufanele kube bushelelezi. Ezinsukwini ezintathu ezilandelayo, namathela ekudleni okusesilinganisweni, ngaphandle kokudla okuthosiwe okunamafutha, inyama ebhemayo, ushizi namakhekhe. Kungale ndlela kuphela lapho ungahlanganisa umphumela ozuziwe futhi ubuyisele umzimba kokujwayelekile.
Ukwehliswa ngokweqile okwenziwe kahle kuyakwazi ukulungisa kabusha umzimba nokusheshisa ukutakula ngemuva kwamaholide. Kodwa-ke, ungayenzi into yokuhlushwa elambile. Uma uzizwa ukuwohloka okubukhali empilweni yakho, kufanele ushiye ukudla ngokushesha.