Ukudla kwesaladi, izinsuku ezingu-7, -5 kg

Ukwehlisa isisindo kuze kufike ku-5 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-460 Kcal.

Ukudla kumasaladi kuyindlela lapho, ngokudla okumnandi, ungalahlekelwa isisindo esiningi. Intwasahlobo nehlobo yizikhathi ezinhle zokuhlela kabusha isibalo sakho ngale ndlela, ngoba izithako eziyinhloko ekudleni kwakho izithelo nemifino. Ungesabi, awudingi ukuhlafuna ukhula olulodwa. Siphakamisa ukuthi uzijwayeze ngezidlo ezithandwayo ezenzelwe isaladi izinsuku ezi-3 no-7.

Izidingo zokudla kumasaladi

Ake sinake imithetho ebalulekile yanoma yikuphi ukwehluka kwendlela yokuguqula isaladi.

• Yidla kancane, ngoba ukusutha kuza ngemizuzu engama-20-25 ngemuva kokuqala kokudla.
• Phuza amanzi amaningi ahlanzekile. Ungangeza netiye ezahlukahlukene ezingenashukela ekudleni kwakho (ama-herbal teas angcono kakhulu).
• Ngaphambi kokulala, kuvunyelwe ukuzitotosa ngobisi olunamafutha aphansi. Kukhuthaza ukugaya okungcono, ukulala ngokwanele nokuphumula futhi kushiya isikhumba sibukeka sisha, siphilile.
• Amasaladi avunyelwe ukufuthwa ngenani elincane lamafutha yemifino, anconywa ukuthi ahlanjululwe ngejusi kalamula elisanda kufakwa kanye nezinongo ezahlukahlukene zemvelo.
• Kunconywa ukuthi ukudla kudliwe kwizithelo nemifino emisha (mhlawumbe uhlobo olungasona isitashi), inyama engenamzimba, inhlanzi nezinhlanzi zasolwandle, i-cottage shizi enamafutha amancane nokunye ukudla kobisi okuvutshiwe, kanye nobisi.
• Ngesikhathi sokudla, ungasho lutho kunoma yikuphi ukudla okuthosiwe, inyama ebhemayo, ukudla okusemathinini, ushukela kanye nanoma yimiphi imikhiqizo enayo, okusanhlamvu, iziphuzo ezidakayo, imayonnaise, ukhilimu omuncu, isoso nezinye izitolo, ufulawa namasoseji.

Uhlobo lokuqala lokudla kwesaladi lwenzelwe izinsuku 7… Ngokwemithetho yayo, nsuku zonke udinga ukudla umkhiqizo othize. Ngosuku lokuqala yidla izithelo, imifino ngosuku lwesibili, ngosuku lwesithathu unikeze inyama engenamafutha, kanti okwesine udobe. Usuku lwesihlanu luhlanganisa ukudla izithelo futhi, okwesithupha - imifino, kanye nesikhombisa - imikhiqizo yenyama. Kodwa noma yikuphi ukudla kufanele kuhlanganiswe nemifino engeyona isitashi, futhi ngosuku lwenyama ungadla amaqanda ambalwa enkukhu. Kunconywa ukudla kathathu ngosuku. Uma uzizwa ulambile, ungaba nokudla okulula ngenani elincane lemikhiqizo evunyelwe. Njengomthetho, ngokwendlela echaziwe, kuthatha amakhilogremu angama-4-5 wesisindo eseqile.

Uma udinga ukulungisa umzimba wakho kancane bese ulahlekelwa ngamakhilogremu ama-2-3, funa usizo kokudla okucacile kumasaladi. Isikhathi sayo sithi 3 usuku… Le yindlela enhle yokuqoqa isibalo, isibonelo, emva kwamaholide, kuhambisane nemikhosi eminingi, ngenxa yalokho amafomu akho akhase kancane.

Ngaso sonke isikhathi ungadla imifino kuphela (ikakhulukazi ama-beet, izaqathe namakhambi), inani lawo - kufika ku-1-1,5 kg nsuku zonke. Manje kungcono ukudla izikhathi ezingu-6-7 ngosuku ngezingxenye ezincane. Lokhu kuzosiza ukungabi nomuzwa obukhali wendlala, obaluleke kakhulu kulokhu kudla, okungasuthiswanga kahle.

Ungalahlekelwa isisindo ngo-3-4 kg ngesikhathi esifanayo ekudleni okusekelwe ekusetshenzisweni kwamasaladi ezithelo nezithelo ngokwazo. Imenyu ingafakwa ngenani elincane lemikhiqizo yamaprotheni. Kunconywa ukudla izikhathi ezine ngosuku.

Ukuze isisindo esiningi singabuyi ngemuva kokuphela kokudla kwesaladi, kubalulekile ukusho ngokucophelela kuso futhi ungagxili kokungeke kudliwe. Ngaphandle kwalokho, ungazuza amakhilogremu angaphezulu kwalokho okulahlekile. Ngokufanelekile, namathela ekudleni okunama-carb amancane nosawoti omncane osuselwa kubisi olunamafutha amancane, inyama engenamzimba, inhlanzi nezinhlanzi zasolwandle, imifino, izithelo namasaladi ahlanganisiwe.

Imenyu yokudla isaladi

Isibonelo sokudla kwesaladi izinsuku eziyi-7

Friday - Phinda uMsombuluko.

Saturday - Phinda uLwesibili.

Sunday - Phinda imvelo.

Ukudla kuveza ukudla kumasaladi izinsuku ezintathu

Usuku 1: izaqathe ezibilisiwe noma eziluhlaza (zingahlanganiswa).

Usuku 2: amakhambi (i-parsley, i-basil, i-dill, i-ulethisi), enganambitheka ngamafutha omnqumo amancane.

Usuku 3: ama-beet abilisiwe.

Ukudla ekudleni kwizaladi zezithelo izinsuku ezintathu

Usuku lokuqala Isidlo sasekuseni: uhhafu wamakhabe amaphakathi, angafafazwa ngesamba esincane seyogathi yemvelo noma i-kefir. Isidlo sasemini: isaladi le-sitrobheli-olintshi ngezingcezu ze-kiwi, okunongwe nge-yogurt elula. Isidlo santambama: ama-plums ambalwa. Isidlo sakusihlwa: 150-200 g wenyama yenkukhu enomzimba, ebilisiwe noma ebhakwe; ingxenye encane yesaladi yemifino engeyona yesitashi, enongwe ngejusi likalamula; uhhafu wamagilebhisi.

Usuku lwesibili Ukudla kwasekuseni: ingxube ka-150 g wamajikijolo no-100 g wokusanhlamvu. Isidlo sasemini: izingcezu ezimbalwa zikaphayinaphu ezintsha. Isidlo sasemini: 1 ipentshisi (ingashintshwa nge-nectarine). Isidlo sakusihlwa: kufika ku-180 g we-turkey ebilisiwe noma ebhakiwe enkampanini yamaqabunga esaladi; 1 iwolintshi.

Isidlo sasekuseni sosuku lwesithathu: izingcezu ezi-2 zekhabe ne-yoghurt yemvelo (100 g). Isidlo sasemini: isaladi lama-strawberry (cishe i-100 g) nobhanana omncane. Isidlo santambama: inkomishi yanoma imaphi amajikijolo amasha. Isidlo sakusihlwa: kufika ku-180 g wezinhlanzi ezibilisiwe ezibilisiwe kanye namahlumela aseBrussels (100 g).

Isaladi contraindications

• Abesifazane abakhulelwe nabancelisayo, intsha akufanele ihlale ekudleni kwesaladi.
• Futhi, ukudla okunomsoco wezithelo nemifino, ngokusho kwezincomo zochwepheshe, kuyaphikiswa kubantu abaphethwe umfutho wegazi ophezulu, isifo sezinso, isifo sokuqina kwemithambo yegazi, ukukhuluphala.

Izinzuzo zokudla kwesaladi

1. Inzuzo enkulu yokudla kwesaladi isivinini nokusebenza kwayo.
2. Ngaphezu kwalokho, izithelo nemifino, okuyizinto eziyinhloko zendlela, zihlanza umzimba kahle kakhulu kubuthi, ubuthi kanye nezingozi ezahlukahlukene.
3. Imenyu yokudla yesaladi ehlukahlukene isiza ekutheni amavithamini ahlukahlukene, umkhondo wezakhi, nama-amino acid angena emzimbeni.
4. Ake sinake lezi zinto eziyinhloko ezisizayo zezithelo, amajikijolo nemifino yomzimba wethu:

   - ukujwayelekile kwe-metabolism yomzimba;

   - ukwandisa izakhiwo zomzimba zokuzivikela komzimba;

   - ukuhlinzeka umzimba ngama-carbohydrate, okungukuthi, amandla adingekayo, kodwa hhayi amafutha ayingozi;

   - ngcono ukugaya;

   - ukwehlisa izinga le-cholesterol embi;

   - ukuvuselelwa komzimba ngenxa yokuvuselelwa kwamaseli ayo;

   - umphumela omuhle emakhonweni obuhlakani, ekuthuthukiseni inkumbulo nasekugxileni kokuhlushwa.

Okubi kokudla kwesaladi

• Hhayi ngokunganaki ukudla isaladi kanye nebubi. Lokhu kufaka phakathi isizini. Uma ufuna inqubo ingalimazi umzimba, ungabambelela kuyo kuphela ngesikhathi lapho kulula ukuthola imikhiqizo emisha edingekayo. Ngaphezu kwalokho, kuyinto efiselekayo ukuthi ikhule endaweni yangakini.
• Imiphumela emibi yezinhlobo ezahlukahlukene nayo ingenzeka. Ukuphazamiseka kokusebenza komgudu wamathumbu (isifo sohudo, isicanucanu, ukuqothuka), ukungezwani komzimba (ukuqubuka kwesikhumba). Uma uhlangabezana nokubonakaliswa okunjalo, yeka inqubo.
• Kubalulekile futhi ukuqaphela ukuthi awukwazi ukunciphisa umzimba kakhulu ngosizo lokudla kwesaladi. Ngakho-ke ilungele ukwakheka komzimba okuncane, hhayi ukuguqulwa okuphawulekayo komzimba, okungadingeka ngenani elikhulu lamakhilogremu athe xaxa.

Ukudla kabusha kumasaladi

Uma ufisa, ungaphendukela ekudleni kwesaladi ngenyanga ngemva kokuqedwa kwayo. Kodwa uma unquma ukwenza umkhuba unomphela, kufanele ulahlekelwe isisindo ngokufaka okungenani inani elithile lemikhiqizo yamaprotheni anomzimba ekudleni, ukuze ungangenisi umzimba esimweni esicindezelayo.