Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-4 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-820 Kcal.
Indlela yenyama yokulahlekelwa isisindo isiza ukuguqula umzimba ngaphandle kokuzwa indlala, okuvame ukuphazamisa ukuthola isibalo oyifunayo. Abantu abaningi bacabanga ukuthi ukuze ulahlekelwe isisindo, udinga ukudla izithelo, imifino nokunye ukudla okulula, noma ulambile. Kodwa empeleni, ungalahlekelwa amafutha angadingekile ngokudla okwanelisayo futhi ikakhulukazi imikhiqizo yamaprotheni. Ake sigxile kokubili kwezinketho zenyama ezidume kakhulu namuhla, eziklanyelwe izinsuku eziyi-7 neziyi-10.
Izidingo zokudla kwenyama
Imfihlo yokusebenza kahle kwale nqubo isekutheni imikhiqizo yenyama ihlinzeka umzimba ngamaprotheni amaningi, okuyizinto zokwakha imisipha. Futhi umzimba udinga amandla amaningi ukuze usebenze izingxenye eziqukethe amaprotheni. Ngakho-ke, udla futhi ulahlekelwe isisindo.
Kungakhathaliseki ukuthi udla inyama noma uzama nje ukudla okulungile nokulinganisela, udinga ukucabangela iqiniso lokuthi umuntu omdala unconywa ukuthi adle cishe ama-500 g wemikhiqizo equkethe amaprotheni ngosuku. Yiqiniso, lokhu akusho nje inyama ngokwayo, kodwa futhi i-cottage shizi, ushizi, i-kefir, enye imikhiqizo yobisi nobisi omuncu, inhlanzi enezinhlanzi zasolwandle, amantongomane, okusanhlamvu, njll.
Lapho ulandela imithetho yokudla kwenyama, ngokuya ngenani lezinsuku zokudla eziqinisiwe, njengomthetho, kuthatha amakhilogremu ama-4 kuye kwayi-8 angadingekile.
Ukudla kwamaprotheni akufaki ukusetshenziswa kwama-carbohydrate alula, njengoba wazi, angabangela kalula isisindo esiningi. Isisindo asikho isidingo sokusho izinto ezibhakwayo, ushukela kanye nezindawo zazo, amaswidi, noma yikuphi okusanhlamvu, iziphuzo ezinotshwala noshukela. Isisekelo sokudla sizoba yizinhlanzi nenyama, ubisi kanye nemikhiqizo yobisi enamafutha aphansi.
Kunconywa ukuthi ungafaki usawoti wesikhathi sokudla. Kepha ungethuki ukuthi konke ukudla okudlayo ngeke kunambitheke futhi ngeke kujabulise. I-Soy sauce (evunyelwe ukwengezwa ezitsheni ngamanani amancane), ijusi kalamula esanda kufinywa, amakhambi owomile, izinongo ezahlukahlukene nezinongo kuzosiza ukuxazulula le nkinga.
Kunconywa ukupheka, ukubhaka, isitshulu, kodwa hhayi ukuthosa izitsha. Ungasebenzisa amafutha emifino ukupheka (okungcono umnqumo), kodwa amasha (ngokwesibonelo, ukuwagqoka kumasaladi emifino). Ungakwazi ukuphuza itiye nekhofi elingenashukela futhi, kunjalo, amanzi amaningi amile. Kunconywa kakhulu ukuthi ungakhohlwa ngomsebenzi womzimba. Ngaphezu kwalokho, imikhiqizo yamaprotheni ingumakhi omuhle wemisipha. Manje yisikhathi sokuqinisa umzimba futhi unikeze impumuzo oyifunayo.
Ukudla kwakusihlwa akufanele kube ngaphambi kuka-19-20 ntambama.
Nakuba ukudla kwenyama kulinganisela futhi kuphelele, kungakhathaliseki ukuthi ulahlekelwa isisindo kahle futhi ngempumelelo kangakanani, akukhuthazwa ngokuqinile ukuthi uhlale kukho isikhathi eside kunezikhathi ezinconyiwe. Uma kungenjalo, inani elijwayelekile le-microflora elidingekayo ekusebenzeni kwalo okunempilo lingancipha emathunjini. Uma uhlezi ekudleni kwenyama, kungase kube nezinkinga ngomgudu wamathumbu, isibindi, izinso, izinga le-cholesterol embi lingakhula, i-dysbiosis ingase ivele, amatshe angase avele emigodini ye-bile.
Ukudla ekudleni kwenyama yezinsuku eziyisikhombisa
UMsombuluko
Ukudla kwasekuseni: iqanda lenkukhu elibilisiwe; i-rye crouton eyodwa; inkomishi yekhofi.
Snack: i-aphula elilodwa elincane.
Isidlo sasemini: 100-130 amagremu wenkomo ebilisiwe noma ebhakiwe; amazambane abilisiwe aphakathi nendawo; 200 g isaladi yemifino eluhlaza engahluziwe; itiye.
Isidlo sasemini: 100 g wezithelo ezingezona ezesitashi.
Dinner: iqanda lenkukhu elibilisiwe; i-ham ephilile (kufika ku-80 g); ikhukhamba noma utamatisi; ingilazi yanoma iliphi ijusi elingenashukela.
NgoLwesibili
Ukudla kwasekuseni: ucezu lwe-rye noma isinkwa sokudla okusanhlamvu nenkomishi yetiye.
Isnack: izaqathe ezimbalwa ezingavuthiwe zizonke noma kusaladi (kufika ku-200 g).
Isidlo sasemini: 100 g amazambane abilisiwe; 50 g wenkomo emuncu ethosiwe noma ebilisiwe; izingcezu ezimbalwa zekhabe.
Isidlo sasemini: inkomishi yekhofi ebuthaka ngokufaka ubisi olunamafutha amancane.
Isidlo sakusihlwa: inhlanzi (kufika ku-150 g) ebhakwe noma ebilisiwe; inani elifanayo lesipinashi (asisebenzisi uwoyela lapho upheka).
NgoLwesithathu
Ukudla kwasekuseni: isinkwa se-rye nocezu lwe-ham enamafutha amancane; inkomishi yetiye.
Isnack: uginindela wesithelo esisodwa samagilebhisi.
Isidlo sasemini: 150 g wenyama enciphile, ebilisiwe noma ebhakwe; 200 g wezinqathe ezibilisiwe namazambane.
Isidlo sasemini: ujusi wetamatisi (200 ml).
Isidlo sakusihlwa: 100 g wamazambane abilisiwe noma abhakiwe; 50 g we-cottage shizi onamafutha aphansi; Ikhofi yetiye.
NgoLwesine
Ukudla kwasekuseni: ucezu lwesinkwa se-rye nocezu lweshizi olunamafutha amancane; ikhofi.
I-Snack: i-orange encane.
Isidlo sasemini: 100-150 g wenhlamvu yesikhumba yenkukhu ebhakwe noma ebilisiwe; amazambane abilisiwe; ukhukhamba omusha.
Kuphephile, i-apula.
Isidlo sakusihlwa: i-omelet eyenziwe ngamaqanda amabili enkukhu nenyama enciphile noma inyama enciphile; utamatisi omkhulu omusha kanye nengilazi yejusi oyikhonzile.
Friday
Ukudla kwasekuseni: 100 g we-cottage shizi nesinkwa se-rye (ungenza isemishi bese ulihlobisa ngamakhambi); inkomishi yetiye.
Isnack: ingilazi yemifino noma ijusi yezithelo.
Isidlo sasemini: noma iyiphi inyama emuncu ephekwe ngaphandle kokufaka uwoyela (100-150 g); amazambane abhakiwe noma abilisiwe kanye nengilazi ye-compote engenashukela.
Isidlo sasemini: 200-250 ml we-kefir enamafutha aphansi noma iyogathi eyenziwe ekhaya.
Isidlo sakusihlwa: ingxenye yesaladi yemifino engekho isitashi; ingilazi yejusi yemifino.
Saturday
Ukudla kwasekuseni: ama-apula ama-2 nezincezu ezimbalwa zekhabe.
Isinongo: 200 g wesaladi entsha yesanqante.
Isidlo sasemini: I-100 g ye-veal, engafakwa kusoso elinamafutha aphansi (isibonelo, kusuka ku-yogurt noma inani elincane ukhilimu omuncu onamafutha aphansi); amazambane abilisiwe aphakathi nendawo; 100-150 g isaladi iklabishi.
Isidlo santambama: ama-radish ambalwa.
Isidlo sakusihlwa: 100 g wamakhowe ayisitshulu noma abilisiwe; iqanda lenkukhu elibilisiwe; ukhukhamba omusha.
Sunday
Ukudla kwasekuseni: 50 g we-cottage shizi; ucezu lwesinkwa se-rye; itiye.
Isnack: ubisi noma i-kefir (200 ml).
Isidlo sasemini: 150 g yengulube, ebilisiwe noma ethosiwe epanini ngaphandle kokungeza amafutha; amazambane abilisiwe futhi kufika ku-150 g wesaladi kusuka emifino engeyona yesitashi.
Isidlo sasemini: inkomishi yekhofi / itiye elibuthaka ngokufaka ubisi olunamafutha amancane ngesamba esincane, kanye no-200 g kabhontshisi oyisitshulu noma obilisiwe.
Isidlo sakusihlwa: ingilazi ye-kefir nama-1-2 pcs. amabhisikidi amabhisikidi (noma amanye angondli futhi anamafutha amancane).
Ukudla ekudleni kwenyama yezinsuku eziyishumi
Ukudla kwasekuseni: 100 g wenyama ebilisiwe kanye nesaladi yekhukhamba elilodwa notamatisi.
Ukudla kwasekuseni kwesibili: imifino embalwa engeyona enesitashi noma iqanda elibilisiwe nethisi.
Isidlo sasemini: 200 g wezinhlanzi kwifomu ebhakwe noma ebilisiwe kanye nemifino embalwa engeyona enesitashi (ungakubhaka konke lokhu ndawonye).
Isnack: ingilazi yejusi yemifino noma izipuni ezimbalwa zesaladi yemifino engeyona yesitashi.
Isidlo sakusihlwa: I-100 g yenyama ebilisiwe ebilisiwe kanye namaqabunga e-lettuce ambalwa noma ukhukhamba omusha we-1-2.
Note… Ngaphambi kokulala, kuhle ukuphuza i-chamomile noma elinye itiye elinamakhambi.
Akudingekile ukunamathela ngokuqinile kulokhu kudla. Into esemqoka ukungadli ukudla okuningi. Inani eliphakanyisiwe lenyama lifinyelela ku-400 g ngosuku.
Ukungafani ekudleni kwenyama
- Kunemikhawulo yobudala yokunamathela ekudleni okuhlongozwayo. Ngakho-ke awukwazi ukudla kuze kube yiminyaka eyi-18.
- Futhi, imenyu enokulinganisela kufanele ikhethwe kubantu asebekhulile, ngoba umsebenzi wezinso uyancipha ngeminyaka, futhi ukudla kwenyama kungaba yingozi. Vele, ngezinkinga ezikhona zalesi sitho, akekho umuntu okufanele aphendukele kulolu hlobo lokudla.
- Abantu abanezifo ezingamahlalakhona akudingeki ukuthi badle ukudla kwenyama. Akukhuthazwa ukuthi uphile ngale ndlela ehlobo; kwamukeleka kakhulu ukwehlisa isisindo enyameni emakhazeni.
Izinzuzo zokudla kwenyama
- Ukugcina ukudla kwenyama kulula kakhulu. Ngemuva kwakho konke, wondlekile, uhlukahlukene, usiza ukunciphisa umzimba ngaphandle kobuthakathaka kanye nendlala, ukugcina ukusebenza komzimba okujwayelekile futhi ngasikhathi sinye uguqula umzimba wakho ngendlela oyifunayo usuku nosuku.
- Ngemuva kokudla, kungenzeka kakhulu ukugcina isisindo esisha, ngoba ngenxa yokulinganiswa kwezingxenye ngesikhathi sokuphila usebenzisa le ndlela, ubukhulu besisu buzoncipha kakhulu. Futhi uma ungakwazi ukuphatha ukuphinde ulule futhi, uzokwazi ukujabulela ukwakheka komzimba okulahlekile isikhathi eside kakhulu.
- Inyama icebile ngobuningi bezakhi zomzimba kanye nezinto ezincane: i-sodium, i-magnesium, i-iron, i-calcium, i-phosphorus, i-potassium, njll. Inyama ingakhuphula izinga le-hemoglobin (elenza lo mkhiqizo umane ungenakuguqulwa uma kwenzeka une-anemia), iyithuluzi elihle kakhulu ngokuvinjelwa kwamathambo…
- Futhi, ukudla inyama kusiza ukunciphisa ubungozi bokuhlaselwa yizifo zenhliziyo, izifo zamathumbu nezinye izifo eziningi.
Okubi ngokudla kwenyama
Kufanele kukhunjulwe ukuthi zonke izinto eziphilayo zingumuntu ngamunye. Kwenzeka ukuthi kwabanye, ukudla kwenyama, ngokuphambene nalokho, kubangela ukuwohloka kwamandla nomoya. Ngenxa yokuthi kunzima ukugaya inyama, ukusetshenziswa kwayo kungaholela emikhiqizweni engagayeki kanye nokuqunjelwa.
Ukudla okuphindaphindiwe kwenyama
Ngaphambi kokuguqula kabusha isibalo ngendlela yenyama, kunconywa ukuthi ulinde okungenani inyanga eyodwa.