Okuqukethwe
- Izidingo zokudla okunamafutha amancane
- Imenyu yokudla okunamafutha amancane
- Ukudla kokudla okunamafutha aphansi kwezinsuku ezine
- Ukudla kokudla okunamafutha aphansi kwezinsuku ezinhlanu
- Ukudla kokudla okunamafutha aphansi maviki onke (okudala)
- Ukungafani kokudla okunamafutha aphansi
- Izinzuzo zokudla okunamafutha aphansi
- Ububi bokudla okunamafutha aphansi
- Ukwenza kabusha ukudla okunamafutha aphansi
Ukwehlisa isisindo kuze kufike ku-4 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-900 Kcal.
Isici esiyinhloko sokudla okunamafutha amancane ukunciphisa okubukhali kwimenyu yemikhiqizo equkethe amafutha. Ngakho-ke sishukumisa umzimba ukuthi wakhe kabusha umsebenzi wawo futhi uqale ukusebenzisa amafutha awo agciniwe.
Sibheka igama lokudla - Amafutha aphansi! Akudingekile ukuyeka ngokuphelele amanoni, kubalulekile ekusebenzeni kahle kwezitho nezinhlelo zethu. Ukuntuleka kwamafutha kuholela ekushodeni kwamavithamini A, D, E emzimbeni kanye nokushoda kwamafutha acid angenashukela. Ngakho-ke, ukuhlala isikhathi eside ekudleni okunjalo kuyaphikisana.
Izidingo zokudla okunamafutha amancane
Ngakho, ukudla okunamafutha amancane kufaka phakathi ukukhishwa kokudla okunjalo ekudleni isikhathi esithile:
- inyama enamafutha (ingulube, inyama yenkomo enamafutha, iwundlu, ihansi, idada, njll.), Isikhumba kunoma iyiphi inyama, amafutha angaphakathi, isinqumelo;
- offal (inhliziyo, izinso, isibindi, amaphaphu, ulimi, ubuchopho, izisu, njll);
- noma yimiphi imikhiqizo yesoseji;
- izinhlanzi ezinamafutha (ikakhulukazi, i-salmon, i-carp, i-eel, i-mackerel, i-tuna, i-herring, i-sardine) ne-fish roe;
- ubisi nobisi olumuncu olunamafutha angaphezu kuka-1%;
- ibhotela, imajarini, imayonnaise, amasosi anamafutha nokugqokiswa;
- izikhupha zamaqanda;
- ubhontshisi;
- ubhontshisi;
- zonke izinhlobo zamantongomane;
- ushokoledi, ukhokho, ukudla neziphuzo ezinokuqukethwe okunoshukela omningi;
- noma yimuphi utshwala;
- iziphuzo ezine-carbonated kakhulu;
- ukudla okusemathinini;
- amachips, ukudla okusheshayo.
Ukwakha imenyu yokudla okunamafutha aphansi oyidingayo, usebenzisa inyama engenamafutha (unogwaja, i-turkey, i-veal, inyama yenkomo enamafutha, inyama yehhashi, i-fillet yenkukhu engenasikhumba), inhlanzi (i-perch, i-trout, i-flounder, i-cod, i-pike). Ungakwazi ukugcoba, ubilise, noma ubhake imikhiqizo yamaprotheni. Kuvunyelwe ukudla ubisi olunamafutha aphansi kanye nemikhiqizo yobisi omuncu, okusanhlamvu, noma yimaphi amakhowe, izithelo, imifino. Ungakwazi ukushiya isinkwa ekudleni, kodwa okungcono kusuka kufulawa we-wholemeal. Ungaphuza itiye elingenalutho nekhofi, ngaphezu kwamanzi ajwayelekile, kodwa akufanele uthathwe nalokhu okugcina.
Ukuze umzimba ungabhekani nezinkinga ngenxa yokushoda kwamafutha, kunconywa ukuthi uthathe uwoyela we-rosehip kanye namafutha enhlanzi nsuku zonke (1 ithisipuni noma i-capsule) ngenkathi uhleli kulokhu kudla. Ungadla futhi isipuni esingaphezu kwesisodwa samafutha yemifino angacoliswanga ngosuku. Kwamaswidi kumenyu, kuvunyelwe ukushiya uju wemvelo omncane.
Izazi zokudla okunomsoco zeluleka ukunamathela ekudleni okunamafutha amancane kungasadluli isonto, lapho ungalahlekelwa khona ngamakhilogremu angu-4-6 wesisindo esiningi. Ngezansi, kwimenyu ungazijwayeza ngokudla kwezinhlobo ezintathu zale ndlela - okuhlala izinsuku ezi-4, 5, 7. Uma uzizwa uphilile, ungahlala ekudleni kuze kube yizinsuku eziyi-10, kodwa kungabe kusaba khona.
Kunoma yiluphi uhlobo lwamasu anamafutha aphansi, kunconywa ukudla okuyingxenye yezingxenye ezilinganisiwe. Kuyinto efiselekayo ukuthi isisindo sesidlo esisodwa singeqi ku-200-250 amagremu. Kuhle ukuthi umzimba uhlale udla cishe emahoreni afanayo. Kuyinto efiselekayo kakhulu ukuxhuma imithwalo yezemidlalo, lokhu kuzosiza ukwenza umzimba ungabi mncane kuphela, kodwa futhi ulingane.
Ukuze amakhilogremu alahlekile angabuyi ekupheleni kokudla kuwe futhi, udinga ukuphuma kuwo ngokushelela kakhulu. Njengoba le ndlela iqukethe ukuhlukaniswa okuphawulekayo kwamafutha, kubalulekile ukwandisa inani labo ekudleni kancane kancane. Vele, ngokuzayo akufanele uncike kuma-chips, ukudla okusheshayo, amakhekhe, ama-crackers, ukudla okunamafutha nokuthosiwe, amaswidi. Shiya izithelo nemifino eyanele etafuleni lakho ukuze uthole amasaladi anempilo. Phuza amanzi amaningi ahlanzekile. Ngesidlo sasemini, zama ukudla isobho elinamafutha aphansi kaningi. Gcina umkhondo wokuqukethwe kwekhalori ekudleni, ungadluli isilinganiso sakho. Ngemuva kwalokho uzogcina umphumela otholwe isikhathi eside, futhi nomsebenzi wakho emzimbeni omuhle ngeke ube yize.
Ukudla kokudla okunamafutha aphansi kwezinsuku ezine
Usuku 1
Ukudla kwasekuseni: i-cottage shizi enamafutha amancane ne-banana casserole.
Isnack: 2 amazambane abhakiwe nekhukhamba elisha.
Isidlo sasemini: isitsha sesobho sesipinashi; ucezu lwenkukhu ebilisiwe kanye no-2 tbsp. l. iphalishi lelayisi elinsundu.
Isidlo santambama: ukhukhamba, utamatisi, ulethisi nemifino ehlukahlukene ngesaladi.
Isidlo sakusihlwa: izithelo ezihlanganisiwe.
Usuku 2
Ukudla kwasekuseni: isaladi leqanda elimhlophe, ikhukhamba, isithombo, i-arugula; inkomishi yetiye; ucezu lwesinkwa se-bran noma amakhukhi anciphile.
Isnack: i-apula ebhakwe.
Isidlo sasemini: isitsha sesobho semifino ngaphandle kokuthosa; unogwaja onemifino esitshulu.
Isidlo sasemini: isitshulu semifino.
Isidlo sakusihlwa: isaladi le-apula ne-orange, elinongwe kancane nge-yogurt engenalutho noma i-kefir enamafutha amancane.
Usuku 3
Ukudla kwasekuseni: ubhontshisi ophelele ophekwe noshizi onamafutha amancane; ikhofi noma itiye elinobisi olushelelayo.
Isnack: ucezu lweturkey ebhakiwe kanye nekhukhamba.
Isidlo sasemini: isitsha sesobho sesipinashi; 3-4 isipuni. l. okufana nokolweni; ucezu lwenkukhu ebhakiwe.
Isidlo sakusihlwa: i-apula nelayisi casserole.
Isidlo sakusihlwa: isaladi lenhlanzi ebilisiwe nemifino.
Usuku 4
Ukudla kwasekuseni: 2 amazambane abilisiwe; isaladi lama-beet, amakhambi kanye noshizi onamafutha amancane; itiye eliluhlaza.
Isnack: imifino ebilisiwe.
Isidlo sasemini: isobho likakhilimu osuselwa ku-broccoli; izinhlanzi ezishisayo.
Isidlo sasemini: isaladi kusuka ebeleni elibilisiwe le-turkey, ulethisi, ukhukhamba, i-arugula, amakhambi ahlukahlukene.
Isidlo sakusihlwa: isibopho sonogwaja esibhakwe; 2 isipuni l. ibhali leparele; ikhukhamba noma utamatisi.
Ukudla kokudla okunamafutha aphansi kwezinsuku ezinhlanu
Usuku 1
Ukudla kwasekuseni: i-oatmeal ishubile ngamanzi nge-1 tsp. uju wemvelo; ikhofi noma itiye.
Isnack: apula.
Isidlo sasemini: isitsha sesobho semifino esinamafutha amancane; isaladi ikhukhamba, utamatisi, imifino; ucezu lwenhlanzi ebilisiwe noma ebhakwe; itiye.
Isidlo santambama: ezisawolintshi.
Isidlo sakusihlwa: amazambane abilisiwe ngesaladi yemifino engeyona yesitashi.
Usuku 2
Ukudla kwasekuseni: i-omelet yamaqanda ama-2-3 amaqanda (pheka epanini elomile); ucezu lwesinkwa se-bran; itiye noma ikhofi.
Isnack: ingilazi yejusi yezithelo.
Isidlo sasemini: inyama yenkomo ebilisiwe; 2-3 isib. l. irayisi elinsundu kanye nesitsha sesobho sesipinashi.
Isidlo sasemini: noma yisiphi isithelo.
Isidlo sakusihlwa: irayisi casserole enezinhlayiya ze-pear ne-apula.
Usuku 3
Ukudla kwasekuseni: i-orange entsha (ingangezwa nejusi kalamula); I-toast ephelele yokusanhlamvu enoshizi onamafutha amancane noma i-cottage shizi.
Isinongo: i-apula; itiye elinamakhambi noma i-decoction.
Isidlo sasemini: isobho ukhilimu (ipuleti elincane); ucezu lwenhlanzi ebhakiwe; ikhukhamba noma utamatisi.
Isidlo santambama: isaladi eliphakathi kwe-apula noma ijusi yezithelo.
Isidlo sakusihlwa: inyama yenkukhu ebilisiwe namazambane ambalwa abilisiwe noma abhakwe ngamakhambi.
Usuku 4
Ukudla kwasekuseni: ingxenye yesaladi kusuka kunoma yisiphi isithelo sonyaka; itiye enezimpande ze-ginger.
Isnack: isinkwa esiphelele senhlamvu nenkomishi yetiye.
Isidlo sasemini: isaladi yetamatisi, insimbi yensimbi, isithombo, inhlanzi ebilisiwe ne-arugula; ingilazi ye-kefir ephansi.
Isidlo sasemini: isitsha sesobho semifino.
Isidlo sakusihlwa: amaqanda aqhekeziwe avela kuma-protein amabili amaqanda enkukhu; amazambane ambalwa nocezu lwesibopho sonogwaja oyisitshulu.
Usuku 5
Ukudla kwasekuseni: i-oatmeal (ungayipheka ngobisi olunamafutha amancane) ngokufakwa kwezithelo noma izithelo ezomisiwe; Ikhofi yetiye.
Isinongo: amakhowe ayisitshulu enkampanini yezinkukhu (ungangeza ukhilimu omuncu esitsheni).
Isidlo sasemini: isaladi yemifino non-starchy namakhambi; ama-toast amabili okusanhlamvu okuphelele nge-ulethisi.
Isidlo sasemini: imifino ebilisiwe; ingilazi yezithelo compote noma ijusi.
Ukudla kwakusihlwa: isitshulu semifino kanye nezibopho ze-turkey.
Ukudla kokudla okunamafutha aphansi maviki onke (okudala)
1 nezinsuku ezi-5
Ukudla kwasekuseni: amaqanda aqhekeziwe avela kumhlophe amaqanda ambalwa; isinkwa esisanhlamvu sonke; ingilazi entsha.
Isnack: ama-apula amabili abhakiwe.
Isidlo sasemini: isobho likakhilimu ovela ezinhlanzi ezinonile izipuni ezimbalwa zephalishi le-buckwheat ezinamakhowe.
Isidlo sasemini: uhhafu womshanelo.
Isidlo: i-cocktail equkethe ubisi (noma i-yogurt engenalutho), ushizi omncane omncane, nanoma yisiphi isithelo.
2 nezinsuku ezi-6
Ukudla kwasekuseni: i-cottage shizi ene-apula, enongwe nge-kefir.
Isinongo: irayisi nezithelo casserole; itiye.
Isidlo sasemini: isaladi lenyama kanogwaja nanoma yimiphi imifino; 2 isipuni. l. okufana nokolweni; isitsha sesobho semifino.
Isnack: ipheya.
Isidlo sakusihlwa: inyama yedada ebhakwe nemifino; i-decoction yamakhambi.
3 nezinsuku ezi-7
Ukudla kwasekuseni: ubhontshisi wesinkwa esimnyama noma esigcwele sokudla okusanhlamvu okunamafutha amancane; itiye / ikhofi noma ujusi wezithelo.
Isnack: uphudingi.
Isidlo sasemini: isobho elikhanyayo nama-rye croutons; izipuni ezimbalwa zelayisi notamatisi.
Isidlo santambama: iphalishi lethanga.
Isidlo sakusihlwa: isitshulu semifino kanye nanoma iyiphi inyama engenamzimba; inkomishi yetiye.
Usuku 4
Ukudla kwasekuseni: izithelo ezingezona ezesitashi; itiye noma ikhofi.
Isinongo: isaladi yemifino.
Isidlo sasemini: inhlanzi eyosiwe; amazambane abilisiwe; imifino emisha engeyona yesitashi.
Isidlo sasemini santambama: imifino ethosiwe enkampanini yamakhowe.
Isidlo sakusihlwa: i-pudding yemifino.
Ukungafani kokudla okunamafutha aphansi
Ukudla okunamafutha aphansi kunezimo eziningi zokuphikisana.
- Ukuze ingalimazi impilo, ayikwazi ukuhambisana ne-pancreatitis, cholecystitis, i-anemia.
- Futhi, akufanele ulandele inqubo enjalo kwabesifazane abasesimweni esithandekayo nangesikhathi sokuncelisa, izingane, intsha kanye nabantu asebekhulile.
- Ithebhu yokulandela imithetho yokudla okunamafutha amancane ukuba khona kwanoma yiziphi izifo zomgudu wamathumbu, izifo ezithinta izinhlelo zenhliziyo nemithambo yegazi, nanoma yiziphi izifo ezingalapheki ngesikhathi sokuqina.
Izinzuzo zokudla okunamafutha aphansi
- Ekudleni okunamafutha amancane, awudingi ukubala ama-calories.
- Uhlu lwemikhiqizo evunyelwe aluncane. Ngeke kudingeke ulambe.
- Ukudla kucebile ngezinto eziwusizo. Kodwa-ke, izazi zokudla okunomsoco zisancoma ukuthatha indawo enamavithamini namaminerali ukuze zisize umzimba ukuthi ungabhekani nezinkinga.
- Ukudla okunamafutha amancane kuvame ukuzuzisa empilweni. Odokotela bayaqaphela ukuthi ukudla okunjalo kunciphisa ingozi yokuhlaselwa yisifo senhliziyo, isifo sohlangothi nezinye izifo zenhliziyo.
- Umzimba ulahla ubuthi, ubuthi nezinye izinto eziyingozi.
- Yiqiniso, kufanele uqaphele ukuthi ukudla okunamafutha aphansi kufeza ngokuphelele umsebenzi wawo oyinhloko - umuntu ulahlekelwa isisindo, futhi ngokushesha okukhulu. Ukuba nesisindo esiningi ngokweqile, ungasusa cishe ikhilogremu lonke le-ballast engadingekile ngosuku.
Ububi bokudla okunamafutha aphansi
- Ukuvimbela ukudla kungabi yingozi, into ebaluleke kakhulu ukungabi nentshiseko ngakho. Abanye bancipha emzimbeni, bebona imiphumela emihle yokuqala, ngaphandle kwamafutha emenyu yabo ngokuphelele. Ngenxa yalokhu, izinkinga ezahlukahlukene zingavela, ikakhulukazi, umkhakha wesifazane uhlupheka. Ngakho-ke ubulili obulungile budinga ukuqaphela kakhulu ngokudla.
- Ngokudla okunamafutha aphansi, umzimba awutholi amavithamini ancibilikayo anamafutha A, D, E, K kanye nama-asidi anonile angahlanzekanga atholakala emafutheni ezilwane nemifino.
- Uma ujwayele ukudla kakhulu futhi ungakunaki ukudla okunamafutha, khona-ke ukudla okungenamafutha kungabonakala kunganambitheki kuwe. Kuthatha isikhathi ukuthuthukisa imikhuba emisha yokudla.
- Kwesinye isikhathi, ngokudla okunamafutha aphansi, imiphumela engemihle enjengezinwele ezibuthuntu nezinzipho eziqhekekile kungenzeka. Abanye abantu, ngenxa yokushoda kwamafutha, baqala ukuzwa ukubanda kakhulu. Uma lokhu kwenzeka kuwe, yeka ukudla kwakho ngokushesha.
Ukwenza kabusha ukudla okunamafutha aphansi
Ungaphinda kuphela ukudla okunamafutha aphansi kabili noma kathathu ngonyaka.