Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-4 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-680 Kcal.
Abantu abaningi namuhla bayenqaba imikhiqizo yezilwane. Omunye ubheka ukudla okunciphile njalo, omunye - kuphela ngezikhathi zokuzila isonto.
Uma ubona ukulinganisela nokuqukethwe kwekhalori okunengqondo, imigomo yempilo enciphile ingasetshenziselwa ukunciphisa isisindo. Kwisonto lokudla okunomsoco, ungalahlekelwa isisindo esingeqile ku-4 kilograms. Ungakwazi ukunamathela kuyo, unempilo enhle, njengoba ufisa.
Izidingo zokudla okunomsoco
Ikuphi ukudla okusekelwe kukho ukudla okungenamsoco? Njengasezindlini zesonto, udinga ukuyeka ukudla okusheshayo (ukudla okuvela ezilwaneni), futhi usekele ukudla kwakho emikhiqizweni yezitshalo. Kuvunyelwe ukusebenzisa noma yikuphi okusanhlamvu, bazoletha ama-carbohydrate ayinkimbinkimbi emzimbeni futhi banikeze amandla adingekayo. Iningi lethu lijwayele ukudla noma yiluphi uhlobo lokusanhlamvu (ikakhulukazi irayisi, i-buckwheat, oatmeal). Eqinisweni, ukuhlukahluka kwabo kukhulu kakhulu. Bhekisisa ukukhethwa kwama-groats emashalofini esitolo, lokhu kuzohlukanisa imenyu yakho yansuku zonke.
Ubhontshisi, uphizi nobhontshisi yimithombo yamaprotheni asezitshalweni abalulekile ekudleni okunomsoco. Kubaluleke kakhulu ukubenza babe izivakashi ezivamile zetafula uma ubandakanyeka kwezemidlalo noma ekusebenzeni komzimba okunamandla.
Vele, imifino kufanele ifakwe ekudleni. Lapho ubheka le ndlela, kunconywa ukuthi ugxile ezinhlotsheni ezahlukahlukene zeklabishi (i-broccoli, iklabishi elimhlophe, ukholifulawa, amahlumela eBrussels, iBeijing), ubhontshisi oluhlaza, isilimo esidliwayo esinamagatsha anamanzi, utamatisi, upelepele wensimbi, ithanga, amakhambi ahlukahlukene amasha (idill, iparsley, isipinashi , ulethisi, i-cilantro, i-basil, u-anyanisi oluhlaza, njll.).
Noma yiziphi izithelo namajikijolo avunyelwe. Ukukhetha okuhle kakhulu kungaba ama-apula, izithelo ezisawolintshi (amagilebhisi, amawolintshi, ulamula, ama-tangerine), amapomegranati, nama-cranberries, ahlukaniswa ngokuqukethwe kwawo kwekhalori ephansi futhi abe nomphumela onenzuzo ezinqubweni zokuncipha kwesisindo. Yidla izithelo ziluhlaza futhi uzibhake, ungangeza ezifundweni eziyinhloko, ulungiselele ama-dessert ahlukahlukene aphansi. Kuvunyelwe ukwengeza ukudla kwesithelo ngezithelo ezomisiwe. Kodwa njengoba aqukethe ama-calories amaningi, akufanele uthathwe nawo. Ungakwazi ukuzithokozisa ngamabhilikosi omisiwe, izinsuku, omisiwe, ama-apula dryer nezinye izinhlobo ezifanayo zale mikhiqizo.
Amakhowe ayindlela enhle esikhundleni senyama, inhlanzi kanye neminye imikhiqizo yamaprotheni ezilwane enqatshelwe ekudleni okungenamsoco. Abakwazi nje ukungezwa esitsheni njengesitsha esiseceleni, kodwa ungakwazi futhi ukupheka i-roast, isobho, i-casserole kubo.
Kuyaziwa ukuthi amaswidi awamukelekile ekudleni. Kodwa uma uphila ngemithetho yale nqubo isikhathi eside, noma ukuphila ngaphandle kwemikhiqizo enjalo kubonakala kufiphele ngokuphelele kuwe, awudingi ukuzihlukumeza. Kuyamukeleka ukwethula ekudleni inani elincane lamaswidi anamafutha (i-marshmallow, uju, amaswidi, i-halva, i-kazinaki, ushokoledi omnyama, injabulo yaseTurkey). Ungakhohlwa nje ukubheka ukubunjwa ukuze kungabikho ubisi ezingxenyeni zokwelashwa (okubaluleke kakhulu ushokoledi) noma okunye ukudla okusheshayo. Ukuze unciphise amathuba okuthikameza kabi isibalo sakho, kunconywa ukuthi udle amaswidi ekuseni, ukuze uwagcwalise ngesidlo sasekuseni esinempilo.
Futhi, amaprotheni awusizo atholakala kumantongomane ahlukahlukene nembewu. Ngamanani amancane kwimenyu engancikile, ngeke zimbi kakhulu.
Ngaphezu kwalokho, ukudla kungafaka amasaladi ahlukahlukene aseKorea, izimila zasolwandle, i-durum pasta, ukwakheka kwayo akuqukethe amaqanda. Ungangena futhi kwilayisi noma ku-buckwheat pasta ngezikhathi ezithile.
Kulezi ziphuzo, ngaphezu kwamanzi, okumele aphuzwe kakhulu, ikhofi emnyama, itiye yezinhlobo ezahlukahlukene, amajusi (okungcono okwenziwe ekhaya), i-jelly, iziphuzo zezithelo, ama-uzvars, ukhokho wemvelo uvunyelwe. Uma ululangazelela ngempela ubisi olujwayelekile, zama isoya noma ukhukhunathi. Abantu abaningi abazila ukudla basindiswa ngale ndlela.
Kunconywa ukwenqaba kokunye ukudla neziphuzo, ngokuya ngemithetho yokudla okunomsoco. Ngokuqondene nosawoti, akufanele uwukhiphe ngokuphelele ekudleni, ikakhulukazi kulabo abadla isikhathi eside. Vele uzame ukungadluli ekudleni kwakho futhi uthande izinongo zemvelo nezinongo ezizosiza ukukunikeza ukunambitheka okuthokozisayo. Ungaphinde utapise ukudla kwakho ngesosi encane yesoya, i-apula neviniga webhalsamu, unamathisele utamatisi wemvelo kanye ne-adjika. Shiya uwoyela wemifino ekudleni kwakho kumafutha, kepha kufanele udliwe ngaphandle kokwelashwa kokushisa. Ngendlela, lokhu kukhwabanisa kwenza izitsha zanelise ngokwengeziwe futhi kususe umuzwa wendlala.
Ukudla nenani lokudla kungashintshwa ukuze kuvumelane nokuncamelayo kokuthanda kwakho nenqubo yansuku zonke. Kepha zama ukungadli ngokweqile noma uthathe ikhefu elingaphezulu phakathi kokudla. Kungcono ukudla ukudla okuncane izikhathi ezingama-4-5 ngosuku. Lokhu kuzosiza ukusheshisa imetabolism futhi kuvimbele umuzwa wendlala enkulu, ebanga ukudla ngokweqile.
Isibonelo sokudla okunomsoco isonto lonke
UMsombuluko Ukudla kwasekuseni: iphalishi lebhali leparele elinezicucu zamathanga; itiye. Isidlo sasemini: ingxenye yebhorscht ngaphandle kokuthosa; iklabishi nesanqante isaladi ngamakhambi nejusi kalamula. Isidlo sasemini: ubhanana nengilazi yezithelo ne-berry compote. Isidlo sakusihlwa: i-turnips iyisitshulu anyanisi kanye nezaqathe; ama-cranberries ambalwa; itiye.
NgoLwesibili Ukudla kwasekuseni: amazambane ambalwa abhakwe, ongangeza kuwo i-1 tbsp. l. isoso setamatisi kanye ne-caviar ethile yamakhowe; ikhofi. Isidlo sasemini: isaladi-apula isaladi kanye nengxenye yesobho lamakhowe elinamafutha aphansi (okungcono ngaphandle kwamazambane). Isidlo santambama: ukholifulawa oshisayo kanye ne-apula elincane (kungabhaka). Isidlo sakusihlwa: imiqulu yeklabishi enamakhowe nelayisi elincane elibilisiwe; itiye.
NgoLwesithathu Ukudla kwasekuseni: isaladi kusuka kunoma yimiphi imifino ebilisiwe noma ebhakwe (ngaphandle kwamazambane); isiphuzo se-chicory. Isidlo sasemini: izingcezu zebhitrudi eluhlaza ezifakwe kujusi kalamula; iklabishi isobho; isinkwa sokudla okusanhlamvu. Isidlo santambama: amadombolo amazambane ambalwa; i-sauerkraut ne-jelly jelly engenashukela. Isidlo sakusihlwa: ithanga elibhakwe noma eliphekiwe; itiye namathisipuni ambalwa ejamu lakho olithandayo.
NgoLwesine Ukudla kwasekuseni: isinkwa sokudla kanye nengxenye yamakhowe ayisitshulu; itiye. Isidlo sasemini: izaqathe ezigayiwe ezinejusi kalamula; isobho le-broccoli; uphaya omncane obhakwe onemifino. Isidlo santambama: isaladi yemifino; idlanzana lamantongomane. Isidlo sakusihlwa: i-buckwheat enezinhlamvu kanye netiye.
Friday kunconywa ukuthi uchithe usuku lokuzila. Phuza amanzi, amajusi neziphuzo zezithelo ngaphandle koshukela. Kuhle uma ngalesi sikhathi ungavakashela indlu yokugezela. Kepha uma isiteleka sendlala sikunzima kuwe, namathela ekudleni kwanoma yiluphi usuku.
Saturday Ukudla kwasekuseni: ingxenye yephalishi le-buckwheat nesaladi lesanqante enamanzi kalamula. Isidlo sasemini: ingxenye yesobho lentile; iklabishi nekhukhamba isaladi netiye. Isidlo sasemini: ama-apula ama-2 amancane, abhakwe ngesinamoni. Isidlo sakusihlwa: amazambane acubuziwe (alikho ibhotela namaqanda, kunjalo) notamatisi omusha.
Sunday Ukudla kwasekuseni: ikhekhe elincane elisuselwa enhlama yemvubelo; itiye elinamathisipuni ambalwa wejamu noma elondolozayo. Isidlo sasemini: isobho lamazambane ngamakhambi; ikhukhamba notamatisi isaladi; itiye. Isidlo sasemini: i-casserole yethanga, u-anyanisi nanoma yikuphi okusanhlamvu; ingilazi yeberry jelly. Isidlo sakusihlwa: ingxenye yempuphu yefulawa ka-rye; 1 tsp ujamu owuthandayo; ingilazi yejusi lejikijolo.
Ukungafani kokudla okunomsoco
- Akunconywa ukuthi uphendukele ekudleni okunomsoco lapho kukhona isifo se-peptic ulcer, i-gastritis, i-colitis, ngesikhathi sokukhulelwa nangesikhathi sokuncelisa, ngokukhula kwanoma yiziphi izifo ezingapheli, ezine-diabetes mellitus.
- Futhi, lokho kudla akulungile ngemuva kokungenelela kokuhlinzwa kwamuva (ngaphandle kokuthi kuboniswe ngudokotela).
Izinzuzo zokudla okunomsoco
- Ukudla okunjalo kungenzeka kwenziwe ngesikhathi seLent Great (nokunye okunye) ebuKristwini bama-Orthodox.
- Ukugwema ukudla kwezilwane kusekelwa izazi eziningi zokudla. Uma sikhuluma ngokuzila okude noma okuhlala njalo, qiniseka ukuthi ubonane nodokotela.
- Ukudla okunomsoco akusizi nje ukunciphisa isisindo, kepha futhi nokuhlanza umzimba we-slagging ngokweqile. Kuyasiza futhi ukwehlisa amazinga e-cholesterol, ukwenza kusebenze ukusebenza kwepheshana lamathumbu kanye nohlelo lokuchama. Ngaphezu kwalokho, ukwenqatshwa kokudla kwezilwane kunomphumela omuhle kumasetabolism, amasistimu wezinzwa nenhliziyo.
- Le ndlela ekhuluphele ithuthukisa isimo sesikhumba, isishiye siqabuleka futhi sinempilo. Ngemuva kwakho konke, kuyaziwa ukuthi cishe zonke izinkinga ngokubukeka zivela ngaphakathi futhi zixhomeke kakhulu ekondleni. Izipikili ziyaqiniswa nezinwele zikhanya. Umzimba uzobonga kuphela ushintsho olunjalo empilweni.
- Ungadla kamnandi, awudingi ukulamba. Ukuchichima kokukhethwa kokudla kuzokusiza ukuthi uthole okuthile kokunambitheka kwakho futhi kwenze nokuvuselelwa kokudla okunempilo kube yinto enhle.
- Njengomthetho, ukudla okunomsoco kugwema ukukhathala, ubuthakathaka, ukulahleka kwamandla, njll. Ungangena kalula kwezemidlalo, futhi ungaphambuki emsebenzini ngenkathi ulahla isisindo, uhola indlela yokuphila enelisayo.
Ububi bokudla okunomsoco
- Naphezu kokudla okunomsoco okulinganiselayo, ukungabi khona isikhathi eside kwemikhiqizo yezilwane kuyo kungabangela ukuntuleka kwezakhi. Ngakho lalelisisa imizwa yakho. Uma uzizwa ungasebenzi kahle noma ungaphilile, yeka ukudla okungenamsoco futhi ubone udokotela.
- Kungaba nzima ekudleni okunomsoco kubantu abangakwazi ukucabanga impilo yabo ngaphandle kwenyama, inhlanzi, amaqanda nokunye ukudla kwezilwane. Cishe uzozizwa ulambile ekuqaleni, udla kakhulu ama-carbohydrate. Ukuze uvumelane ngokushesha nokudla okunomsoco futhi ukwenze kwanelise ngokwengeziwe, faka amakhowe amaningi, ubhontshisi ekudleni, engeza amantongomane ezitsheni.
Ukudla Okuphindaphindwayo KwamaLean
Ungabuyela ekudleni okunomsoco nganoma yisiphi isikhathi uma uzizwa ukhululekile kukho futhi ufuna ukuguqula umzimba wakho. Izimiso eziyisisekelo zalo msoco zingalandelwa kunoma yisiphi isikhathi. Kalula, uma ungasafuni ukunciphisa isisindo, khulisa okuqukethwe kwekhalori lokudla. Ngokokuqala ngqá, akunconywa ukuthi uphile ngokuya ngohlobo oluqinile lwendlela eqondile amasonto angaphezu kwe-7. Ngokusho kokubuyekezwa, ngalesi sikhathi (lapho kukhona isisindo esiningi) okungenani ama-kilogram ayi-10 angahamba.