Ukudla kwaseScandinavia, izinsuku ezingu-7, -4 kg

Ukwehlisa isisindo kuze kufike ku-4 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-760 Kcal.

Ukudla kwaseScandinavia (okuvame ukubizwa ngokuthi iNorway noma iNordic) kuyindlela yokwehlisa isisindo esuselwa ekwethulweni kwezithelo namajikijolo asenyakatho, kanye nenyama nezinhlanzi zasolwandle ekudleni. Ngokungafani nezindlela eziningi zesimanje zokwehlisa isisindo, ubuhlakani beScandinavia buxhomeke ekutheni ithuthukiswa kucatshangelwa imithetho yokudla okunomsoco, futhi imenyu yayo iqukethe inani elikhulu lezinto ezilandelwayo, amavithamini nezakhi zomzimba.

Izidingo zokudla zaseScandinavia

Ukudla kwaseScandinavia kungenye indlela yokudla kwaseMedithera. Ngempela, ezifundeni ezisenyakatho, akulula neze ukudla izithelo nemifino yemvelo yaseningizimu, njengoba uhlelo lwakamuva lubonisa. Futhi ukuthola amafutha omnqumo emvelo neminye imikhiqizo enempilo ekhuthazwa uhlelo lwaseMedithera nakho kunzima.

Kepha okuhlanganisa lezi zindlela ezimbili ezithandwayo ukuthi zisiza ukuletha isibalo esimeni esifanele ngaphandle kwemingcele eqinile nobunzima bendlala. Ake sinake namuhla izimiso eziyisisekelo zohlelo lweScandinavia.

Kuyafaneleka ukunciphisa ukusetshenziswa kwamafutha ezilwane. Zama ukudla inyama engenamafutha. Kodwa kungcono, uma kungenzeka, ukusebenzisa izinhlanzi ezinamafutha kanye nezilwane zasolwandle esikhundleni salokho. Ukuncika ezithelweni nemifino, ikakhulukazi uma kusanda kuzalwa. Futhi kuhle kakhulu ukudla izithelo nemifino ekhula ngezikhathi ezithile zonyaka endaweni yangakini. Yizona ezimuncwe kahle kakhulu ngokofuzo futhi ziyinzuzo kakhulu empilweni. Kusukela emifino kunconywa ukudla isipinashi, amahlumela aseBrussels kanye nekholifulawa, beet, izaqathe, ithanga, imifino ehlukahlukene, kanye namajikijolo - ama-blueberries, ama-lingonberries, ama-blueberries, ama-currants.

Izinhlobo ezinhle kakhulu zezinhlanzi ongazidla ngendlela yaseScandinavia i-salmon, tuna, i-salmon, i-herring, i-trout. Yidla noma yikuphi ukudla kwasolwandle kanye nenyama engenamafutha (i-turkey, inkukhu, inyamazane, i-partridge, i-elk fillet). Futhi, ekudleni udinga ukuthola indawo yokusanhlamvu (rye, oats, ibhali), amakhowe nezinhlobo ezahlukene zamantongomane.

Kungcono ukwenqaba ibhotela ngangokunokwenzeka. Kufanelekile ukudla amafutha emifino (i-flaxseed, i-sunflower, i-rapeseed) engazange iphathwe ukushisa okunolaka. Zama ukungasebenzisi iziguquli ze-flavour zokwenziwa (izinongo ezihlukahlukene nezithasiselo ezifanayo). Akudingekile ukuyeka ukusetshenziswa kukasawoti, kodwa akukhuthazwa ngokuqinile ukugcwalisa imikhiqizo. Engeza usawoti esitsheni esiphelile futhi kancane nje. Ukwengeza ukunambitheka, engeza izinongo ezihlukahlukene ngokwemvelo namakhambi ekudleni kwakho.

Yidla inani eliphezulu lokudla okuphilayo, ugweme izingozi zokudla kanye nokudla okunekhalori ephezulu. Uma ufuna ukwengeza okuthile kusuka emikhiqizweni kafulawa kumenyu, bese ukhetha isinkwa se-cereal (rye, black). Okunye ukudla okuqukethe ufulawa, kanye namaswidi ahlukahlukene, inyama ebhemayo, ukudla okusemathinini notshwala, ngokwezimiso zokudla kwaseScandinavia, kufanele kukhishwe ngokuphelele ekudleni. Imifino nelayisi nayo ayinconywa. Udinga futhi ukunciphisa ukusetshenziswa kobisi lonke.

Ukulinganisela kokudla kufanele kubhekwe, hhayi ukudla ngokweqile, kepha futhi kungabi nendlala. Hlela imenyu ukuze kube nokudla okungu-5 ngosuku (ubuncane be-4), futhi ukukhonza okukodwa kunqunyelwe ku-200-250 amagremu. Uma uzizwa ulambile ngaphambi kokulala, uvunyelwe ukuphuza u-100-200 ml we-kefir, ubisi noma iyogathi enamafutha amancane ngaphandle kwezithasiselo. Uma kungenzeka, zama ukudla ukudla okwenziwe ekhaya, okusanda kulungiswa ongangabazi ngakho.

Ungakwazi ukunamathela ekudleni njengoba ufuna. Ngenyanga, ungalahlekelwa amakhilogremu angama-3-4 angadingekile. Ngemuva kokuthola umphumela ohlosiwe, kunconywa ukuthi ungabandakanyi imigomo eyisisekelo yenqubo yaseScandinavia empilweni. Kalula nje, uma ubona ukuthi isisindo siwela ngaphansi kophawu olufunayo, khuphula kancane inani lokudla okunempilo kokudla futhi ngezikhathi ezithile uzitike ngokudla okuncane okudla ukudla okuthandayo, obekungafakwa kunqubo yokwehlisa isisindo.

Imenyu yokudla yaseScandinavia

Izinketho zokudla kokudla kwaseScandinavia

Ukudla kwasekuseni:

- i-oatmeal ephekwe ngobisi olunamafutha aphansi, ngokufaka amajikijolo anconyiwe namantongomane;

- ingxenye ephansi ye-cottage shizi enamajikijolo;

- i-muesli engenashukela, eyoliswe nge-yogurt eyenziwe ngokwenza noma i-kefir;

- i-omelet enesipinashi namakhambi, kubhakwe kuhhavini noma kuphekwe epanini ngaphandle kokufaka uwoyela.

Amasemini namadili okudla:

- isobho lenkukhu elinamafutha amancane;

- Indlebe yenhlanzi ethembele;

- izinhlanzi ezibhakiwe nemifino ebilisiwe;

- ipea mash;

- i-risotto enkampanini yamakhowe abhakiwe noma abilisiwe;

- imidumba esetshenzisiwe;

- inyama yenyama enciphile.

Note… Kunconywa ukuphelezela ukudla kwasemini nakusihlwa nesaladi yemifino.

Ungadla futhi udle:

- i-cottage shizi enamajikijolo;

- ama-apula amasha noma abhakiwe;

- izithelo mousse;

- i-kefir noma i-yogurt eyenziwe ngokwenza.

Ukuphikisana nokudla kwaseScandinavia

  • Lokhu kudla akunakho ukuphikisana. Awukwazi ukuhlala kuwo kuphela uma uxabana nezinhlanzi, ukudla kwasolwandle (okuyizidlova ezinolaka) noma okunye ukudla okubandakanyeka kwimenyu yokudla.
  • Futhi, akunakwenzeka ukuhlala ngendlela yaseScandinavia lapho kukhona noma yiziphi izifo ezidinga okhethekile, ezihlukile ekudleni okuhlongozwayo.

Izimfanelo ezinhle zokudla kwaseScandinavia

  1. I-plus ephawulekayo yokudla kwaseScandinavia ukuthi imikhiqizo eminingi evela ekudleni kwayo iqukethe i-fiber eningi, enomphumela onenzuzo ezinqubweni zokugaya.
  2. Futhi, ngokudla okunjalo, umzimba uthola ama-acid anamafutha abalulekile, adingekayo ekugayweni komzimba okuvamile, ukusebenza kohlelo lwe-cardiovascular, ukusebenza kahle kwe-endocrine nezinhlelo zezinzwa nezinye izitho ezibalulekile.
  3. Futhi izinhlanzi, izilwane zasolwandle, i-cottage shizi kanye neminye imikhiqizo yokwakheka okufanayo inikeza umzimba ngezinto zokwakha ezidingekayo emisipha. Lokhu kuzokusiza ukuthi ulahlekelwe isisindo, kodwa ugcine umzimba wakho ukhangayo futhi uqinile.
  4. Imikhiqizo ye-organic iqukethe inani elikhulu lama-antioxidants asiza ukugcina intsha isikhathi eside futhi ibe nomthelela ojwayelekile we-tonic.
  5. Ngokusho kokubuyekezwa kwabantu abalahlekelwe isisindo ohlelweni lweScandinavia, ukwehla kwesisindo kwenzeka ngaphandle komuzwa obukhali wendlala.
  6. Umuntu uzizwa ekhululekile futhi angadla ngokuhlukile.
  7. Iningi lezazi zokudla lisekela le ndlela, ikubheka ukuthi kusebenza kahle ekunciphiseni isisindo futhi kuphephe ngangokunokwenzeka empilweni.

Okubi kokudla kwaseScandinavia

  • Ukudla kwaseScandinavia akubuyiseli ubusuku bonke. Uma ufuna ukunciphisa isisindo ngokushesha, ngeke kukusebenzele.
  • Lapho usuthathe isinqumo sokuphila ngemithetho yayo, udinga ukubuyekeza ngokuphelele ukudla kwakho.
  • Kwabanye abantu, ukudla okuhlukanisiwe okunconyiwe kungaba nzima. Akuwona wonke umuntu, athi, emsebenzini, unethuba lokudla okulula phakathi kwebhulakufesi nelantshi.

Ukuphinda ukudla kwaseScandinavia

Uma uzizwa uphilile, ungadlela ekudleni kwaseScandinavia kaningi ngangokunokwenzeka, bese usetha ubude baso ngokokubona kwakho.

shiya impendulo