Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-4 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1100 Kcal.
Ukudla kweMedithera akubhekwa njengokudla ngomqondo ojwayelekile. Ihlala isikhathi eside kuneziningi zazo. Kuyindlela yokudla okunempilo izazi eziningi zokudla okunomsoco eziyibona iyinzuzo. Futhi izinzuzo azithinti isibalo kuphela, kepha nezempilo.
Ososayensi nodokotela bafakazele ukuthi ukudla okunempilo ngokuya ngalezi zimiso kunciphisa ubungozi bokugula, ikakhulukazi, izifo zenhliziyo nemithambo yegazi - ngo-33%, ne-oncology - ngama-24%. Ingcuphe yokuthola ezinye izifo ngokudla ngale ndlela nayo incane kakhulu. Ngakho-ke, uma ufuna ukuthuthukisa kuphela isibalo sakho, kepha futhi unakekele impilo yakho, kufanele ubhekisise lolu hlelo.
Izidingo zokudla zaseMedithera
Ukudla kwaseMedithera kusekelwe kuphiramidi yokudla okumathathu. Izinga ngalinye lisho okuthile okungadliwa nsuku zonke, masonto onke futhi kungabi ngaphezu kwezikhathi ezi-1-2 ngenyanga.
Ake sikhulume kabanzi mayelana nemikhiqizo engadliwa kulolu hlelo lokudla, mayelana nezakhiwo zabo. Yini eyenza lokhu kudla kunempilo kangaka?
Imifino nezithelo… Kunconywa ukuthi udle imifino nezithelo zonyaka kuphela ezitshalwa endle. Ngempela, kuphela kulokhu, i-flavonoids, eyi-bioactive antioxidants, igcinwe kuyo. Yibo abanqoba ama-radicals amahhala angalimaza umzimba. Ngenxa yalokho, inqubo yokuguga iyancipha futhi impilo iyathuthuka.
Inhlanzi, ukudla kwasolwandle… I-Manganese, i-zinc, i-selenium kanye namaminerali amaningi aqukethe lokhu kudla. Zivimbela izinqubo ze-oxidative (ezingalimaza nomzimba wethu), zisize ukugcina ukuqina kwesikhumba.
Amafutha e-Olive… Izithelo zomnqumo nazo ziwusizo olukhulu. Kepha ukuze kulondolozwe izinzuzo zabo, kunconywa ukusebenzisa uwoyela ongacacisiwe wesizinda sokuqala. Iqiniso ngukuthi amafutha e-monounsaturated atholakala eminqumo abamba iqhaza ekwenzeni ngcono uhlelo lwezinhliziyo lomzimba. Uma ukuthenga uwoyela womnqumo kuyinkinga kuwe, ungasebenzisa noma imuphi omunye uwoyela wemifino esikhundleni salokho. Kepha kubalulekile, njengoba kuphawuliwe, ukuthi kumane kungachazwa futhi kucindezelwe kubanda.
Inyama enamafutha amancane… Inyama yemvu, inyama yenkomo, inyama yenkomo, njll. Inikeza umzimba amaprotheni adingekayo ekusebenzeni kwawo okujwayelekile. Kuyasiza futhi ukugcina izinga elifanele le-hemoglobin futhi kuthuthukise inqubo ye-hematopoiesis.
Imikhiqizo yobisi kanye nobisi olumuncu… Imikhiqizo enjalo ihlinzeka umzimba nge-calcium evumelana kalula. Ikakhulukazi, kusiza ukuqinisa amathambo, amazinyo, kwenza izinwele zibe nempilo futhi zizinhle.
Izinhlamvu eziphelele ne-pasta… Kungenxa yabo ukuthi ukudla kweMedithera kusekelwe. Lokhu kudla kuyimithombo yama-carbohydrate ayinkimbinkimbi. Futhi lezo, zinika amandla namandla emzimbeni wethu. Le yimithombo ecebe kakhulu ye-fiber ewusizo emzimbeni.
Iwayini elibomvu… Yize siyisiphuzo esidakayo, siyazuzisa umzimba ngokulinganisela. Iwayini liqukethe amavithamini amaqembu B, P, C kanye ne-magnesium, i-selenium, i-iron, elwa namaseli womdlavuza futhi asiza ukukhulisa amasosha omzimba.
Manje ake sithole ukuthi malini, uzosebenzisani futhi nini. Ngakho-ke, izinga lokuqala (okungukuthi, ukudla okungadliwa nsuku zonke) kufaka izithelo nemifino. Iningi labo lituswa ukuba lisetshenziswe lingavuthiwe. Futhi asikho isidingo sokuthathwa ngezithelo ezimnandi, ozikhethayo, kanye nemifino enesitashi, ekuseni. Izinhlobo ezahlukahlukene zoshizi, ama-yoghurts emvelo, amantongomane, imidumba, uwoyela womnqumo, ipasta (okungukuthi kusuka kukolweni we-durum), isinkwa esiphelele senhlamvu, isinkwa se-bran, okusanhlamvu (ngaphandle kwe-semolina), amakhambi ahlukahlukene nezinongo kuyavunyelwa. Qiniseka ukuthi uphuza izingilazi zamanzi eziyi-6-8 nsuku zonke. Kokunye kokudla, kuvunyelwe ukuphuza ingilazi yewayini elibomvu elomile.
Kunconywa ukwakha ukudla kwakho kwansuku zonke ngendlela yokuthi ama-carbohydrate (okusanhlamvu, isinkwa, izithelo, imifino) angama-50%, amafutha (ngokususelwa kumafutha omnqumo) - 30%, amaprotheni (inyama, inhlanzi, amaqanda nemidumba) - 20 %.
Izikhathi ezingama-2-3 ngesonto, ngokwemigomo yalokhu kudla, kufanele udle lokhu okulandelayo: unogwaja noma inyama yenkukhu, inhlanzi, amaqanda. Kodwa kaningi ngenyanga, ukusetshenziswa kwenyama ebomvu kuvunyelwe; akunconywa ukuthi ukwethule ekudleni kwakho kaningi. Futhi ngezikhathi ezithile ungazitika ngamaswidi nokuphatha okuthandayo.
Kunconywa ukuyeka ngokuphelele izivimbelakuvunda, ukudla okuqukethe odayi abahlukahlukene, iwayini elimnandi nezinye iziphuzo (zombili ezingadakwa neziphuzo), eziqukethe ushukela. Futhi uma kungenzeka, kungcono ukushintsha lo mkhiqizo ngoju. Okunye okubalulekile, njengasezinhlelweni eziningi zokudla okunempilo, ukuzivocavoca umzimba njalo, ukuhamba ngaphandle, nesimo sengqondo esihle.
Uma ekuqaleni kunzima kuwe ukuthi ukhethe imenyu yokudla kwaseMedithera, sicabanga ukuthi lezi zincomo zizokufanela, ezichaza ngokusobala ukuthi lokhu akuyona impilo enempilo kuphela, kodwa futhi nohlelo lokudla okumnandi.
Ngakho, kwebhulakfesi Ungapheka izitsha ezilandelayo:
• i-oatmeal (obisini, ngokufakwa kwezithelo zonyaka);
• isaladi lezithelo, lokugqoka elisebenzisa i-yogurt engenashukela noma i-kefir;
• i-curd casserole noma ushizi amakhekhe;
• I-omelet yamaqanda amabili ngokulunywa ngesinkwa esiphelele senhlamvu.
Ukuze ukudla okuncane Phakathi kwasekuseni nasemini, ungakhetha kokudla okulandelayo:
• ingilazi ye-yogurt yemvelo engenashukela noma i-kefir;
• uhlobo oluthile lwesithelo;
• inkomishi yetiye enamakhukhi amabili e-oatmeal noma i-muffin.
U-RІRѕS, kwasemini Kunconywe elinye lalawa masethi ezitsha:
• isangweji le-tuna, utamatisi omncane we-cherry, isithelo;
• irayisi nesitshulu semifino, izingcezu ezimbalwa zeshizi;
• isitshulu semifino nenhlanzi eshubile.
Manje cabanga okungenzeka izinketho zokudla ntambama… Awudingi ukubekezelela indlala nhlobo.
• Ungazitotosa ngokunikela ngohlobo lwamantongomane owathandayo, alinganiselwa ku-30 g
• Noma, yiba nesamishi eliphelele lesinkwa senhlamvu nocezu lweshizi notamatisi omncane we-cherry.
• Ungadla nohlobo oluthile lwesithelo noma u-30 g wezithelo ezomisiwe.
Ngokuphathelene isidlo sakusihlwa, ngokuya ngemigomo yokudla kwaseMedithera, ungakwazi ukuthenga ukudla okulandelayo:
• isaladi le-feta cheese, ukwatapheya, ulethisi weqhwa, utamatisi we-cherry;
• inhlanzi ebhakwe kuhhavini noshizi;
• i-pasta enenhlanzi noma ukudla kwasolwandle.
Njengoba ubona, ubuningi bemikhiqizo evunyelwe abuncane nakancane.
Ukuphikisana nokudla kwaseMedithera
Njengoba, njengoba kuphawuliwe ngenhla, ukudla kwaseMedithera kuyisistimu yokudla okunempilo futhi okulinganiselayo, kunokuba kube ngumkhawulo wesikhathi esifushane ekudleni, akukho ukuphikisana okunjalo.
Ukuphela kwento, ukudla okunjalo akukufanele, kunjalo, kulabo abanezifo ezidinga ukunamathela ekudleni okukhethekile.
Noma uma unokungabekezelelani komuntu ngamunye kunoma yimiphi imikhiqizo ebalwe ngenhla. Kulokhu, ngokwemvelo, awudingi ukuwasebenzisa.
Izinzuzo Zokudla kwaseMedithera
Lokhu kudla kunezinzuzo eziningi.
1. Into esemqoka ukuphepha kwayo kwezempilo (kucatshangelwa izimo ezingenhla) nezinzuzo zomzimba.
2. Futhi, ama-plus, yiqiniso, afaka okuhlukahlukene. Inqwaba yezitsha ezivunyelwe ngokudla kwaseMedithera ngokusobala ngeke ikuthele.
3. Lokhu kudla kwehlisa ingozi yomdlavuza ngama-24% nesifo senhliziyo ngo-33%.
4. Impela, okunye ukuhlanganisa okukhulu ukuthi ukudla okunjalo kukuvumela ukuthi wakhe umkhuba wokudla okunempilo, okuyisici esibaluleke kakhulu ekugcineni hhayi kuphela isibalo esihle seminyaka eminingi, kepha nezempilo jikelele.
Okubi kokudla kwaseMedithera
Uma sikhuluma ngokushiyeka, akukho ukuphawula okungathi sína kokuthi kungani kungafanele ukulahlekelwa isisindo ngale ndlela. Kepha, uma umba ujule, unganaka ukuthi lolu hlelo lokudla alubafanele labo abafuna ukunciphisa isisindo ngokushesha okukhulu, ngoba amakhilogremu angeziwe ngeke asuke khona manjalo. Kepha ulahlekelwa isisindo kahle futhi mhlawumbe isikhathi eside. Kukuwe ukuthi ukhethe ukuthi yini eza kuqala kuwe.
Vele, lapho ushintshela ekudleni kwaseMedithera, kungaba nzima kuwe ukuthi wenqabe ukudla okuthandayo bese uqhubeka nokudla okulungile. Kepha, futhi, uma uqhathanisa iMedithera nezinye izinhlelo eziningi, imithetho yayo iqotho kakhulu.
Ukuqalisa kabusha ukudla kweMedithera
Mayelana nokudla kabusha, njengoba kuphawuliwe ngenhla, kuyinto efiselekayo ukuthi ibe yindlela yokuphila, hhayi into yokuzilibazisa yesikhashana. Odokotela abaningi nososayensi batusa ukwenza ubungane naye unomphela!