Ukudla kwezokwelapha kokwehlisa isisindo, ukwehlisa isisindo kuze kufike kumakhilogremu ama-3 ngezinsuku eziyi-8

ukhuluphele

zifakwa lapho,

lapho zibonakala khona kakhulu

Noma imuphi umtholampilo wokudla okunempilo, njenganoma yisiphi esinye isikhungo sezokwelapha noma esokuvimbela esihlinzeka ngezinsizakalo zezokwelapha (kufaka phakathi ama-sanatoriums akhethekile okwehlisa isisindo), sichaza umsoco owelaphayo wokudla njengenye yezinto zokwelashwa okuphumelelayo.

Ukudla kwezokwelapha zokwehlisa isisindo ngokungafani nokunye ukudla okusebenzayo okungewona okwelashwa (futhi kunikeza impendulo embuzweni wokuthi unganciphisa kanjani isisindo ngokushesha, izidlo ziphendula ngezindlela ezahlukahlukene) ngokungeziwe ziqapha le mingcele elandelayo ukuthola umphumela omuhle wokulahlekelwa kwesisindo:

  • ukukhethwa kokudla kokudla
  • ubuchwepheshe bokucubungula umkhiqizo
  • isikhathi sokudla
  • imvamisa yokudla

Imvamisa, zonke izikhungo zezokwelapha (kufaka phakathi imitholampilo yokudla okunomsoco) zisebenzisa uhlelo lokudla olunezinombolo olwamukelwa ngokujwayelekile kwezokwelapha nakwezokwelapha. Ngokwalesi sibalo ukudla kwezokwelapha zokwehlisa isisindo itholakala endaweni yesi-8 futhi ibizwa Inombolo yokudla 8 (Ithebula inombolo 8).

Ukunquma indlela yokudla yezokwelapha yokwehlisa isisindo

Amaphuzu amabili ayinhloko avelele lapha:

  • Ukuqedwa kokuqongelelwa kwezicubu ze-adipose ngokweqile emzimbeni nganoma yiliphi izinga lokukhuluphala.
  • Ukuvimbela ukubekwa ngokweqile kwezicubu ze-adipose lapho kukhona izifo ezihambisanayo (kuhlangene nezinye izidlo).

Izinkomba:

Ukukhuluphala ngokweqile noma ukukhuluphala kwesigaba sokuqala, sesibili, sesithathu njengesifo esiyimbangela noma phambi kwezinye izifo ezingadingi ukusetshenziswa kokudla okukhethekile ngokungabikho kokuphazamiseka ekusebenzeni kwendlela yokugaya ukudla.

Izici zokudla kwezokwelapha zokwehlisa isisindo

Inani lamandla lokudla lincipha ikakhulu ngenxa yama-carbohydrate agayeka kalula, futhi, ngokwezinga elincane, amafutha wemvelaphi yemifino nezilwane. Okuqukethwe kwamaphrotheni kuncipha ikakhulu ngenxa yemvelaphi yezilwane. Ukunciphisa ukutholakala kukasawoti kanye noketshezi okungelona ukudla olungena emzimbeni.

Ukudla kwezokwelapha zokwehlisa isisindo kuhilela ukukhishwa okuphelele ekudleni kokudla okunomsoco wokudla, ukunambitheka kwezinongo kanye nezithako (azinalo inani lokudla okunempilo, kepha zingama-causative agents aqinile wokukhishwa kwamajusi wokugaya ukudla, futhi ngenxa yalokho, akhuthaza ukumuncwa okungcono kokudla - lokhu kuhle empilweni ejwayelekile, kepha hhayi okwamanje ukwehla kwesisindo - izidingo ezifanayo nokunye ukudla okuphumelelayo - ngokwesibonelo, ukudla kwaseJapan).

Ukwakheka kwamakhemikhali kwemikhiqizo yokudla yokunciphisa umzimba

Imikhawulo ekwakhiweni kwamakhemikhali emikhiqizo:

  • Okungenani ama-60% amaprotheni angena emzimbeni kumele abe amaprotheni ezilwane
  • Okungenani u-25% wamafutha kumele abe ngamafutha emifino
  • Ukudla usawoti nsuku zonke akumele kweqe ama-gramu ayi-8 (lapho amagremu ama-5 anikezwa umuntu odlayo, kanti ama-3 asele aqukethwe ekudleni okudliwayo)
  • Okukhulu uketshezi lwamahhala olungaboshelwe ekudleni ngamalitha ayi-1,2.

Inani lamandla lokudla kwezokwelapha lokwehlisa isisindo

UkudlaAmaprotheni,

Mr.

Amafutha,

Mr.

Ama-carbohydrate

Mr.

Okuqukethwe kwekhalori,

Kcal / ngosuku

Isifinyezo

inombolo yokudla engu-8

I-105 ± 5I-85 ± 5I-135 ± 15I-1725 ± 125
Inombolo yokudla 8

ukwehla okulingene

okuqukethwe nsuku zonke kwekhalori

I-75 ± 5I-65 ± 5I-75 ± 5I-1190 ± 45
Inombolo yokudla 8b

Okuncane

okuqukethwe nsuku zonke kwekhalori

I-45 ± 5I-35 ± 5I-60 ± 10I-735 ± 50

Ubuchwepheshe bokupheka bokudla bokunciphisa umzimba

Ukucubungula kweCulinary kuhilela ukulungiswa kwezitsha ezibilisiwe noma eziphekiwe, kanye nemikhiqizo ebhakiwe (imikhiqizo ecutshiwe, eqoshiwe kanye nethosiwe inqunyelwe noma ikhishwe ngokuphelele). Ukupheka akufaki ukusetshenziswa kukasawoti noma izinongo (ukudla okune-buckwheat kunezidingo ezifanayo). Ukusetshenziswa koshukela nakho akufakiwe, kusetshenziswa ama-sweeteners (aspartame, sorbitol, xylitol, stevioside) uma kunesidingo.

Ukudla okunomsoco ukunciphisa umzimba

Inombolo yokudla yezokwelapha engu-8 kukho konke okukhethwa kukho okuthathu (ukudla okuyisisekelo, ukudla okunokwehla okulingene kokuqukethwe kwekhalori lansuku zonke, ukudla okunokwehla okuphezulu kokuqukethwe kwekhalori lansuku zonke) kudla ukudla okuyingxenye yokudla okungafika kokungu-6 ngosuku (empeleni njalo ngamahora ama-2, ngaphandle kwesikhathi sasebusuku) .

Ukudla Okunciphise Isisindo Kwezokwelapha Kuncoma futhi Kunqande Ukudla Nezidlo

Imikhiqizo FeaturedImikhiqizo enqatshelwe
Imikhiqizo yokubhaka (kufika ku-100-150 g ngosuku)
Isinkwa sikakolweni nesirye esenziwe ngofulawa ophelele, isinkwa esinezithasiselo ze-bran singcono.Isinkwa sikakolweni esenziwe ngofulawa we-premium noma webanga loku-1, amakhukhi, kanye nemikhiqizo eyenziwe nge-puff noma ikhekhe.
Imikhiqizo yenyama nezinkukhu
Inyama enamafutha aphansi (inyama yenkomo, inyama kanogwaja, inkukhu) efomini ebilisiwe, ebhakwe noma eyosiwe - amasoseji, i-aspic (jelly) - ukudla kwasehlobo okusheshayo kuyancoma.Zonke izinhlobo zenyama ebhenywayo, inyama ekheniwe (isitshulu) nokudla okusemathinini, imikhiqizo eseqediwe ngokusanhlamvu, inyama enamafutha, izinkukhu (idada, i-ham, amasoseji, amasoseji abilisiwe, ashunqiwe kanye nabhenywa).
Inhlanzi nokudla kwasolwandle (kufika ku-150-200 g ngosuku)
Izinhlobo ezinamafutha aphansi ezinhlanzi zasolwandle nemifula (i-pollock, i-river perch, i-haddock, i-pike perch, i-cod, i-pike) ebhakwe, ebilisiwe, egxishiwe noma ngesimo se-aspic, ukudla kwasolwandle (okufana nezimfanzi, izimbaza, izimbaza, njll.).Izinhlobo ezinonile zomfula nolwandle izinhlanzi (i-sturgeon, i-saury, i-herring, i-mackerel, njll.) Nganoma iyiphi indlela (kufaka phakathi usawoti nokubhema), i-caviar, izinhlanzi ezisemathinini azivunyelwe.
amaqanda
Inkukhu yokudla ebilisiwe noma ngesimo sama-omelets iyamukeleka - njengokudla kweProtasov.Inkukhu ethosiwe (amaqanda athosiwe) kanye nanoma iziphi ezinye (izigwaca) nganoma iyiphi indlela.
Ubisi nemikhiqizo yobisi
Ubisi, iyogathi, i-kefir, i-cottage shizi noshizi, okungenamafutha noma nenani eliphansi lamafutha nosawoti, ukhilimu omuncu ngobuningi obulinganiselwe njengokungezelela ezitsheni ezinkulu.Imikhiqizo yobisi oluvutshiwe yezinye izinhlobo (ubisi olubhakiwe, ubisi olubhakiwe olubilisiwe, i-snowball, ukhilimu, ama-yoghurts, njll.), kanye nemikhiqizo yobisi olunamafutha ekholomu yesokunxele noma ngezithasiselo zikasawoti-ushukela, akwamukeleki.
Amafutha namafutha
Imifino nebhotela kuvunyelwe ngobuningi obulinganiselwe.Amafutha okupheka, amafutha ahlanganisiwe, isinqumelo, inyama yegusha, amafutha enkomo futhi, ngokujwayelekile, noma yimaphi amafutha enyama avunyelwe.
I-pasta nezinhlamvu
I-Pearl barley ne-buckwheat zikhawulelwe ngendlela yamabele.Noma yikuphi okunye okusanhlamvu (okusanhlamvu, isemolina, irayisi ne-oatmeal) nanoma iyiphi i-pasta akuvunyelwe.
Imifino, izithelo namajikijolo
Imifino yamukelekile ukubhaka, ukubiliswa, okuluhlaza, okugxishiwe (amazambane ngobuningi obulinganiselwe).

Izithelo namajikijolo afiseleka amnandi futhi amuncu ngendlela ye-jelly, mousse, compotes enezithombisi.

Imifino enosawoti kanye nemifino eqoshiwe, kanye nanoma yiziphi izivimbelakuvunda ezifakiwe

Izinhlobo ezimnandi zezithelo namajikijolo (amadethi, amagilebhisi, amakhabe, omisiwe, njll.).

Uphudingi
Okufakwa esikhundleni sikashukela (i-aspartame, i-sorbitol, i-stevioside, i-xylitol, njll.) Kwamukelekile njengesengezo esinambitheka koshukela.Zonke izinhlobo zama-confectionery, uju, uswidi, ushukela, ujamu, u-ayisikhilimu, njll azamukeleki. (Ukudla kukalamula akuvumeli okufanayo).
Iisobho kanye nokudla okubandayo
Isobho leklabishi, i-okroshka, i-borscht, isobho lemifino ngokufakwa okusanhlamvu, isobho sebhitrudi, amasobho anenhlanzi ebuthakathaka noma umhluzi wenyama onama-meatballs (kufika ku-300 amagremu ngosuku) amukelekile (zonke izinsuku).Amazambane, ubisi, imidumba nezinye izobho ezinokufakwa okusanhlamvu okungamukeleki noma i-pasta akwamukelekile.
Ama-condiments nososo
Amasoso asuselwa kutamatisi, amakhowe, uviniga namanye amasoso angenazo izithako akwamukelekile.Wonke amasoso anamafutha noma ashisayo, imayonnaise, ukudla okulula okunamafutha noma okushisayo, noma iziphi izinongo noma izinongo azamukeleki.
iziPhuzo
Ikhofi elinobisi nomnyama, itiye nanoma yisiphi isithelo esingenashukela, amajikijolo noma amajusi emifino.Noma imaphi ama-juice amnandi, i-cocoa, i-lemonade, i-kvass, njll ayamukeleki.

Utshwala abuvunyelwe ngazo zonke izindlela.

Kumele kuqashelwe ukuthi ngemuva kokufinyelela esisindweni somzimba esidingekayo, izindlela ezijwayelekile zokudla okunomsoco akufanele zishintshe kakhulu - okokuqala, lokhu kusebenza ekudleni okungafakwanga kwimenyu. Kulokhu, ungasebenzisa obunye ubuchwepheshe bokupheka (ukubhaka, isitshulu, ukubhaka, njll.).

Okokuqala, inzuzo yokudla kwezokwelapha yokwehlisa isisindo ukuthi ihlolwa emtholampilo futhi isetshenziswe kuzo zonke izikhungo zezokwelapha - ukusebenza kwayo kufakazelwa ngokwesayensi - ngaphandle kokungabaza, leli qiniso linganquma ngokusobala ukukhetha kokudla - ngokwesibonelo, uhlelo lombhali lweSybarit akuyona eyokudla okwelashwa.

Ukudla kwezokwelapha zokwehlisa isisindo njengokuhlanganiswa kwesibili, iqukethe ukujwayelekile kokugayeka kokudla - kuphela lapho isisindo sizozinza ezingeni elidingekayo.

Inzuzo yesithathu yokudla kwezokwelapha yokwehlisa isisindo ukuthi ayikho imenyu yokudla echazwe ngokuqinile - unelungelo lokushintsha indlela yokudla ngaphakathi kwemingcele yalokho okuvunyelwe ngokwazi kwakho (emitholampilo eminingi yokudla okunempilo lokhu kuyinkinga).

Okwesine, ukudla kwezokwelapha zokwehlisa isisindo olinganiselayo ngokwengeziwe maqondana nokuba khona kokuxakaniseka kwamaminerali namavithamini - ngokuqhathaniswa okuphambene - nokudla kwekhabe.

Ukudla ngokweqile kwezokwelapha kukhombisa imiphumela ephansi ekwehliseni isisindo (uma kuqhathaniswa nokudla okusheshayo kashokoledi) - ukwehla kwesisindo kuzoba cishe ngama-0,3 kilograms ngosuku (ngokwesilinganiso).

Ububi besibili bokudla kwezokwelapha okwehlisa isisindo buhlangana kakhulu nesithunzi saso - ukungabikho kwemenyu yokudla eqinile (ngokwesibonelo, ekudleni kwaseFrance), okuzodinga, lapho uzama ukulandela zonke izincomo zokudla ekhaya, qaphela ukubalwa kwemenyu kwenani elikhulu lamapharamitha.

shiya impendulo