Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-7 kg ezinsukwini eziyi-14.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1050 Kcal.
I-Institute of Nutrition ye-Russian Academy of Medical Sciences (RAMS) ibikhona cishe iminyaka engama-90. Ngalesi sikhathi, abasebenzi bayo basizile ukusungula ukondleka nokunciphisa isisindo senani elikhulu labantu.
Indlela yokwehlisa isisindo ehlongozwe ososayensi besikhungo isetshenziswa ngempumelelo ezimeni ezimile ngaphansi kokuqondiswa kochwepheshe abanolwazi nabantu ngokuzimela ekhaya. Ukudla kweNutrition Institute kuhlose ukunciphisa umzimba kancane kancane, okuyikho. Kusekelwe ngokwesayensi, okusho ukuthi ayinangozi empilweni ngangokunokwenzeka.
Izidingo zokudla ze-Institute of Nutrition of the Russian Academy of Medical Sciences
Imithetho yokudla ye-Institute of Nutrition ayidingi ukuvinjelwa okuqinile kokuqukethwe kwekhalori ekudleni. Kulabo abafisa ukwehlisa isisindo, onjiniyela bendlela bayelulekwa ukuthi behlise kancane lesi sibalo siye kuma-calories ayi-1300-1800 ngosuku. Uma isisindo ekuqaleni sikhulu ngokuphawulekayo, futhi uyaqonda ukuthi phambilini ubudle amakhalori amaningi kakhulu, kufanele wehlise ukungena kwekhalori ngokushelela kakhudlwana. Lokhu kuzonciphisa ubungozi bezinkinga ngomzimba kanye nokuphazamiseka kokudla.
I-Institute of Nutrition ikhuthaza ukusungulwa kokudla okunamafutha aphansi, okulinganiselayo, izimiso eziyisisekelo ezingalandelwa isikhathi eside kakhulu (ngisho nempilo yonke). Okokuqala ekulungiseleleni imenyu kukhona ukudla okucebile ku-fiber enempilo, okungukuthi, imifino nezithelo. Zinhle kakhulu emsebenzini wepheshana lesisu, zine-calorie ephansi futhi zilungile ekwaneliseni indlala. Indawo yesibili ithathwe yimikhiqizo equkethe amaprotheni aphezulu emvelaphi yezilwane - inhlanzi enamafutha, inyama enomzimba, izilwane zasolwandle ezihlukahlukene. Futhi endaweni yesithathu kukhona ukudla okunenkomba ephansi ye-glycemic - okusanhlamvu.
Ukudla kwe-Institute of Nutrition akusho imenyu ecacile. Ngokucabangela izincomo ezingenhla, ungaziqamba ngokwakho, ucabangela okuthandayo, amakhono wezezimali nendlela yakho yokuphila.
Ngokuningiliziwe, uhlu lokudla okunconywayo kanye nokudla kokudla okuvame kakhulu kufaka:
- noma yimiphi imifino esesimweni esisha, esiphekiwe, esibilisiwe noma esishisayo, kanye nasemasaladini angenalutho (kodwa umbhali wenqubo uyelulekwa ukuthi agxile eklabishi elimhlophe nekholifulawa, kanye neminye imikhiqizo yemifino equkethe inani elincane lesitashi. );
- i-kefir enamafutha aphansi noma aphansi, i-cottage shizi, isifuba senkukhu, i-turkey engenasikhumba, inyama yenkomo enomzimba, amaqanda enkukhu, inhlanzi, i-shellfish, i-squid, imfanzi;
- amajikijolo ahlukahlukene angenashukela, ama-apula (okungcono okuluhlaza), amakhabe nemithambo.
Kubalulekile ukudla ngokulinganisela. Ukudla okufanelekile kungukudla okuyingxenye emihlanu ngosuku. Isisindo sokudla ngakunye akufanele singeqi ku-200-250 g. Mhlawumbe, ekuqaleni kokudla ngemuva kokudla, uzozizwa ulambile kancane. Kepha, njengoba kusho isisindo esinamava sokuncipha, udinga ukubekezelela kancane, futhi isifiso "sokulambisa isibungu" sizokwehla, futhi kungekudala uhlelo olunjalo lokudla luzoba lula kuwe. Ukudla usawoti kuvunyelwe, kepha kufanelekile ukusebenzisa usawoti ngokulinganisela (ungadluli ku-5 g ngosuku). Kubalulekile futhi ukugcina umbuso wamanzi bese usebenzisa amalitha ayi-1,5-2 wamanzi amsulwa ngosuku.
Ukusheshisa inqubo yokwehlisa isisindo, zama ukukhuthala ngangokunokwenzeka. Ukuhamba ngaphezulu, ukuya ejimini, noma ukuzivocavoca ekhaya. Lokhu ngeke kukuvumele kuphela ukuthi ususe ngokushesha amakhilogremu acasulayo, kepha futhi kuzokwenza umzimba wakho uthandeke futhi ulingane.
Kunconywa ukulandela ukudla kwe-Institute of Nutrition ngenguqulo eqinile kusuka ezinsukwini eziyi-14 kuye kwezingu-21. Ngesisindo esiningi esibonakalayo ngalesi sikhathi, ama-7-10 (nangaphezulu) amakhilogremu angeziwe "angabalekela" kuwe. Ngemuva kwalokho, kufanele ukwandise kancane okuqukethwe ikhalori lokudla futhi ubheke isisindo sakho. Uma wanelisekile ngakho, khulisa okuqukethwe kwekhalori kuze kube yilapho umcibisholo wesikali uzinza ezingeni olifunayo. Futhi uma ufuna ukunciphisa isisindo ngokuqhubekayo, bese ususa amanye amakhalori. Isisindo sizokwehla ngokushelela, kepha, okubaluleke kakhulu, ukwehla kwesisindo kuzohamba ngesivinini esinempilo somzimba futhi ngeke kulimaze impilo.
Ngemuva kokufinyelela esimweni somzimba osifunayo, ungadla, ngokuvamile, noma yini oyifunayo. Kodwa kungcono ukunciphisa ukutholakala kokudla kwama-confectionery ahlukahlukene, isinkwa esimhlophe, i-pasta eyenziwe ngofulawa othambile, isoda elimnandi, inyama ebhemayo, isinqumelo, ukudla okusheshayo, imajarini namanye amafutha okupheka. Ngemuva kwakho konke, ngokusobala ngeke zilethe izinzuzo kuzo zombili izibalo nomzimba.
Usuku 1
Ukudla kwasekuseni: 100 g wenkukhu ebilisiwe; 2 isipuni l. uphizi oluhlaza; inkomishi yetiye elimnyama.
Isidlo sasekuseni sesibili: 50 g we-cottage shizi engenamafutha; i-apula eliluhlaza eliphekwe nesinamoni.
Isidlo sasemini: isitsha sesobho esiphekwe kumhluzi wemifino; isaladi yemifino engekho isitashi; ucezu lwezinhlanzi, olubilisiwe noma olubhakwe; ingilazi yezithelo compote.
Isidlo sasemini: ingilazi yomhluzi we-rosehip.
Isidlo sakusihlwa: i-cottage shizi enamafutha aphansi (180-200 g) nenkomishi yetiye.
Usuku 2
Ukudla kwasekuseni: umusi omelet kusuka emaqanda ama-2 enkukhu; 2-3 isib. l. isaladi leklabishi elimhlophe, izaqathe kanye nemifino ehlukahlukene; itiye noma ikhofi (ungangeza ubisi oluncane esiphuzweni).
Ukudla kwasekuseni kwesibili: 100 g we-fat-curd ephansi nengilazi yejusi yezithelo.
Isidlo sasemini: ingxenye yesobho le-puree yemifino; inhlanzi etholwe enkampanini yemifino engekho isitashi; ingilazi yejusi lejikijolo.
Isidlo sasemini: ingilazi yobisi olunamafutha amancane nama-2-3 pcs. ibhisikidi noma amanye amabhisikidi enama-khalori aphansi.
Isidlo sakusihlwa: i-pasta enamakhowe; inkomishi yetiye eliluhlaza.
Usuku 3
Ukudla kwasekuseni: 100 g wanoma iyiphi inyama engenamzimba, ephekiwe noma ethosiwe epanini elomile; ucezu lwesinkwa se-bran esinamaqabunga eletisi Itiye elimnyama.
Ukudla kwasekuseni kwesibili: isaladi lezithelo.
Isidlo sasemini: isitsha sesobho seklabishi esiphekwe kumhluzi wenyama onamafutha; kufika ku-100 g wenyama ephekiwe; ikhukhamba kanye neklabishi isaladi; ingilazi ye-compote.
Isidlo sasemini: inkomishi yetiye elimnyama nemashi.
Isidlo sakusihlwa: 2 ubhontshisi kakolweni ophelele onoshizi onamafutha amancane; itiye.
Usuku 4
Ukudla kwasekuseni: I-muesli engenashukela noma i-oatmeal ephekwe emanzini; i-rye isinkwa sesinkwa kanye nocezu lweshizi olunamafutha aphansi noma ushizi omncane we-cottage; utamatisi; inkomishi yetiye.
Ukudla kwasekuseni kwesibili: i-apula (kungabhaka); isinkwa noshizi; inkomishi yetiye noma ikhofi.
Isidlo sasemini: isobho lenhlanzi kanye no-2-3 tbsp. l. isitshulu semifino.
Isidlo sasemini: ipheya nengilazi yanoma iliphi ijusi lezithelo.
Isidlo sakusihlwa: 100 g webele lenkukhu, elibilisiwe noma elibhakwe; isinkwa esisanhlamvu sonke; amahlamvu ka ulethisi; itiye, kungenzeka ngokungezwa kobisi.
Izimo Zokuphikisa Ukudla Kwe-Nutrition Institute
- Ngokuyinhloko, le nqubo ingasetshenziswa cishe wonke umuntu. Isigaba kuphela sabantu okungafanele baxhumane nokudla okuqinile ngabesifazane abakhulelwe nabomama abahlengikazi.
- Futhi, akudingeki ukuthi ulandele indlela yokudla (okungenani ngaphandle kokubonisana nochwepheshe) uma kwenzeka kukhona izifo ezimbi kakhulu zenhliziyo, izinso, imithambo yegazi, isibindi noma ezinye izitho ezibalulekile, uma kwenzeka izifo ze-oncological.
Izinzuzo Zokudla
- Ukudla kwesikhungo esinomsoco kunezinzuzo eziningi. Ngokungafani nezinye izindlela eziningi zokwehlisa isisindo, kukuvumela ukuthi ushiye inani elikhulu lokudla okuthandayo ekudleni futhi uzizwe ukhululekile lapho wenza ukudla. Akunasidingo sokulandela ngokuqinile imenyu ethile, wesaba ukuphambuka kuyo.
- Ukudla kwe-Institute of Nutrition kukuvumela ukuthi wakhe kabusha kahle izinqubo zomzimba zomzimba, ngaleyo ndlela kubangele indlela yemvelo yokushisa amafutha amaningi.
- Unganciphisa isisindo ngaphandle komuzwa obukhali wendlala, ngaphandle kokuncisha umzimba ukudla okunezinto eziwusizo futhi ngaphandle kokubandlulula izidingo zawo eziyisisekelo.
- Kuhle futhi ukuthi lokhu kudla kusifundisa ukuthi sidle ngokufanele, okwandisa amathuba okusindisa isibalo ngemuva kokuncipha.
- Njengomthetho, ukudla ngokuya ngefomula ehlongozwayo yisikhungo akuvumeli nje kuphela ukuguqula isibalo, kodwa futhi nokwenza ngcono impilo, kanye nokwenza izifo ezingamahlalakhona, uma zikhona, kungabonakali kangako.
- Ukudla okunjalo kusiza ekutholeni impilo engcono nemimoya emihle.
Okubi ngokudla kwe-Nutrition Institute
- Abantu abaningi abanciphisa isisindo babiza ukungalungi okuyinhloko ekudleni isidingo sokulawula ukungena kwekhalori, ngoba izibalo eziningi ezinjalo zibonakala ziwumthwalo.
- Akuwona wonke umuntu ongadla kancane nje ngenxa yesimiso sempilo.
- Ukudla kungenzeka kungafaneli labo abafuna ukwehlisa isisindo ngokushesha okukhulu, ngoba izinga lokwehlisa isisindo lincane kakhulu. Kepha kubalulekile ukukhumbula ukuthi ukulahleka kwesisindo okusheshayo akunconywa odokotela. Lapha ukukhetha kungokwakho.
Ukudla kabusha
Uma ungakafinyeleli kunkomba oyifunayo yomcibisholo wezisindo, ungabuyela ekunamatheleni ekudleni kweNutrition Institute ngenyanga ngemuva kokuphothulwa kwayo.