Ingqikithi yokudla kwesoya
Uma uhamba ngokudla kwe-soy, unciphisa kakhulu ukudla kwakho kwamafutha nama-carbohydrates, ukwandisa ukudla kwakho kwezithelo nemifino, futhi ubeke amaprotheni ezilwane nemikhiqizo yobisi ngokuhambisana nesoya.
Izinzuzo zokudla kwesoya:
- Kulinganisiwe kuzithako zokudla eziyinhloko;
- Iqukethe imikhiqizo etholakalayo;
- Kulula ukuthwala;
- Akuhambisani nendlala;
- Kunomthelela ekujwayeleni kwe-fat metabolism, ngenxa yobukhona be-lecithin;
- Isiza ukunciphisa ukutholakala kwe-cholesterol embi emzimbeni;
- Inomphumela wokuqeda ubuthi emzimbeni;
- Ikhuthaza ukunciphisa umzimba ngokulinganisela nokuqeda ukukhukhumeza.
Umthengi wokudla kwesoya:
- Ukuze wenze ukudla, udinga isoya esezingeni eliphakeme, hhayi ukushintshwa kofuzo;
- Ukudla kwesoy kwesinye isikhathi kubanga ukuqunjelwa nokuqunjelwa phansi.
Izimo
Ukudla kweSoy kuyaphikiswa:
- ngesikhathi sokukhulelwa (umphumela wezinto ezifana ne-hormone ku-soya kumbungu kubangela ukukhathazeka phakathi kodokotela: umphumela omubi kungenzeka);
- ngezifo zohlelo lwe-endocrine;
- ngokungezwani nemikhiqizo yesoya nesoya.
Imenyu yokudla yesoy
1 usuku
Ukudla kwasekuseni: 1 ingilazi yobisi lwesoya, amanye ama-croutons.
Isidlo sasemini: i-soy goulash, amazambane ama-2 abilisiwe, i-apula eli-1.
Isidlo sakusihlwa: inyama ebilisiwe yesoya, isaladi yemifino, i-apula eli-1.
2 usuku
Ukudla kwasekuseni: iphalishi le-buckwheat nobisi lwe-soy.
Isidlo sasemini: 1 isoya inyama cutlet, 2 izaqathe abilisiwe, 1 apula kanye 1 orange.
Isidlo sakusihlwa: inyama ye-soy ebilisiwe, isaladi yemifino, ingilazi engu-1 yejusi ye-apula.
3 usuku
Ukudla kwasekuseni: iphalishi lelayisi nobisi lwesoya.
Isidlo sasemini: ubhontshisi, isanqante isaladi nokhilimu omuncu kanye nesoso yesoya.
Isidlo sakusihlwa: inhlanzi ebilisiwe, iklabishi ne-bell pepper isaladi, ingilazi eyodwa yejusi le-apula.
4 usuku
Ukudla kwasekuseni: ingilazi yobisi lwe-soy, ama-croutons ama-2.
Isidlo sasemini: isobho semifino, isaladi ye-beet, i-apula eli-1.
Isidlo sakusihlwa: amazambane ama-2 abilisiwe, i-soy goulash, i-apula eli-1.
5 usuku
Ukudla kwasekuseni: ushizi we-soy noma i-cottage shizi, itiye noma ikhofi.
Isidlo sasemini: i-soy cutlet, isaladi yemifino enokhilimu omuncu.
Isidlo sakusihlwa: isobho semifino, ushizi wesoya, ingilazi eyodwa yejusi le-apula.
6 usuku
Ukudla kwasekuseni: ingilazi yobisi lwe-soy, ama-croutons.
Isidlo sasemini: i-soy goulash, isaladi yemifino namafutha yemifino.
Isidlo sakusihlwa: i-pea puree, isaladi yemifino namafutha yemifino.
7 usuku
Ukudla kwasekuseni: ubhontshisi obilisiwe, isaladi yemifino, itiye noma ikhofi.
Isidlo sasemini: i-soy chop, isaladi yemifino enokhilimu omuncu.
Isidlo: inyama ebilisiwe, ubhontshisi, i-apula eli-1 ne-orenji eli-1.
Amathiphu awusizo:
- Ukudla kwesoya kusebenza kahle kakhulu lapho kushintshaniswa nezinsuku zokuzila ze-kefir.
- Uma kuhlanganiswe nokuzivocavoca umzimba njalo, unganciphisa ubukhulu bamafutha angaphansi futhi unikeze nencazelo enhle yemisipha.
- Phuza okungenani amalitha ama-2 wamanzi angenagesi nsuku zonke ekudleni.
- Ukuphaka osayizi kufanele kugcinwe kuncane. Ezinye izazi zokudla zincoma ukuthi isidlo esisodwa nazo zonke izithako akufanele sibe ngaphezu kwama-200 amagremu ngesisindo.
- Yidla ukudla kwesoya okwenziwe ngomumo ngosuku olufanayo - ukudla kwesoya kuyabola.
- Imikhiqizo yesoya ayinambitheki kahle, ngakho qiniseka ukuthi usebenzisa isinongo.
- Ungayi ekudleni kwesoya kaningi: Izikhathi ezi-2-3 ngonyaka zanele.
Uma, ngaphezu kokudla ukudla, futhi udlala imidlalo ngenkuthalo futhi njalo, khona-ke mhlawumbe uzwile ngamaprotheni e-soy ekudleni kwezemidlalo, lapho kusetshenziswa khona amaprotheni e-soy. Iqukethe wonke ama-amino acid abalulekile, uma kuqhathaniswa nokwakheka kwama-amino acid obisi, inyama namaqanda. Kodwa-ke, uma ungenayo isidingo somuntu ngamunye sokuyeka amaprotheni ezilwane (isibonelo, uma ungeyena imifino), khona-ke ukusetshenziswa kokudla okunomsoco wezemidlalo nge-soy protein ekubunjweni kuyisinqumo sakho ngokuphelele. Ungafaka isoyi ekudleni kwakho kwansuku zonke ngaphandle kokusika inyama nemikhiqizo yobisi.