Ukudla kwaseNingizimu, amaviki ayisithupha, -6 kg

Ukwehlisa isisindo kuze kufike ku-16 kg emavikini amabili.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-1080 Kcal.

I-Southern Diet (ebizwa ngeSouth Beach Diet) yathuthukiswa ngo-1999 ngudokotela wezinhliziyo waseFlorida u-Arthur Agatston. Udokotela waqhutshwa yisifiso sakhe sokusiza iziguli ukuthi zinciphise isisindo, ngoba, njengoba wazi, isisindo somzimba eseqile sidala umthwalo owandayo emisipheni yenhliziyo. Okuhlukile kokudla kwaseningizimu akuyona ukwehla okubukhali kokudla kwe-caloric, kepha ekulawuleni ibhalansi yama-carbohydrate, amaprotheni namafutha.

Izidingo zokudla kwaseNingizimu

U-Arthur Agatston uphakamisa okokuqala ukuthi kukhishwe ama-carbohydrate ayingozi ekudleni, acutshungulwa ngokushesha ngumzimba futhi abe nomthelela ekugelezeni kweglucose eyeqile egazini. Imikhiqizo ecolisisiwe, ushukela nayo yonke imikhiqizo enokuqukethwe kwayo, izimpahla ezibhakiwe ezenziwe ngofulawa omhlophe ngaphandle kwemibandela zifika lapha. Ukudla okungenampilo kufanele kuthathelwe indawo ukudla okunothe ngamakhabhohayidrethi amahle, ikakhulukazi, okusanhlamvu, imifino, nemidumba.

Umbhali wecebo uphakamisa ukwenza ukukhohlisa okufanayo ngamafutha. Amafutha ezilwane nama-trans fat ayingozi. Ngakho-ke, senqaba kusuka kubhotela, imajarini, ubhekeni nesinqumelo, amasosi ahlukahlukene, imayonnaise, ketchup. Futhi sizodonsa amafutha e-polyunsaturated adingekayo emzimbeni ezinhlanzini nakumawoyela emifino.

Indlela yaseningizimu ihlukaniswe izigaba ezi-3.

Isigaba sokuqala Ukudla kuhloswe "ukushintsha" umzimba kusuka emikhiqizweni eyingozi ukuya kwewusizo. Udinga manje wenqaba kusuka:

- inyama enamafutha;

- ushizi onamafutha amaningi;

- ushukela, amaswidi ahlukahlukene ezitolo;

- yonke imikhiqizo kafulawa kanye ne-confectionery;

- irayisi;

- amazambane;

- izaqathe;

- ukolweni;

- noma iziphi izithelo, amajikijolo namajusi akhishwe kuzo;

- ubisi;

- iyogathi;

- iziphuzo ezidakayo.

Sungula ukudla isigaba sokuqala siyadingeka ku:

- inyama engenamafutha ngaphandle kwesikhumba (kuyasiza kakhulu ukudla imicu yenkukhu);

- inhlanzi nokudla kwasolwandle;

- oluhlaza;

- amakhowe;

- imikhiqizo yemifino engeyona isitashi (ukhukhamba, ama-eggplant, ama-legumes, iklabishi, i-turnips, utamatisi);

- i-cottage shizi enamafutha aphansi noshizi onzima onamafutha amancane.

Ungadla nenani elincane lamantongomane. Futhi izitsha kufanele zifakwe uwoyela wemifino (mhlawumbe uwoyela womnqumo), ongazange uphathwe ukushisa.

Kunconywa ukuhlela ukudla okungu-5 - ukudla okuyinhloko oku-3 kanye nokudla okuncane okungu-2. Uma ulambile ngemuva kwesidlo sakusihlwa, ungazihlukumezi bese ubamba inani elincane lokudla okuvunyelwe (kodwa hhayi ngaphambi kokulala). Inani eliqondile lokudla okudliwe alikhonjisiwe, lalela umzimba wakho. Zama ukudla ngendlela enelisa indlala, kodwa ungadli ngokweqile. Isigaba sokuqala singahlala kuze kube amasonto amabili, ukunciphisa umzimba kuso kungama-kilogram angu-4-6.

Isigaba sesibili Ukudla kwaseningizimu kuzohlala kuze kube yilapho ufinyelela isisindo sakho osifunayo, kepha u-Arthur Agatston weluleka ngokunamathela ekudleni okunjalo isikhathi esingaphezu kwezinyanga ezimbili. Uma isisindo siphelile ukwehla, khona-ke, kungenzeka ukuthi umzimba ufinyelele ubuncane bawo besisindo okwamanje. Bese uqhubekela esigabeni esilandelayo - uhlanganisa umphumela. Futhi uma ufuna ukunciphisa isisindo, ungabuyela kule nqubo ngokuhamba kwesikhathi.

Ngakho-ke, esigabeni sesibili, ungadla ngokulinganisela konke ukudla obekunqatshelwe ngaphambilini. Kuphela kufanelekile ukunciphisa ukuba khona kwamaswidi, ushukela, i-confectionery, irayisi elimhlophe, amazambane, izithelo ezinesitashi namajusi avela kubo ekudleni ngangokunokwenzeka. Kusukela emikhiqizweni ebingafuneki ngaphambili, manje ungadla: amajikijolo angenashukela nezithelo, ubisi, iyogathi engenalutho, i-kefir enamafutha amancane, irayisi (elingcono kakhulu elinsundu), i-buckwheat, i-oatmeal, ibhali, isinkwa esimnyama, i-pasta kakolweni we-durum. Uma ufuna ukuphuza utshwala, phuza iwayini elibomvu elomile. Ungakwazi futhi ukuzithokozisa ngocezu lukashokoledi omnyama (zama ukukhetha okukodwa ngokuqukethwe kwe-cocoa okungenani okungu-70%) kanye nenkomishi ye-cocoa. Kungcono ukuzitika ngoswidi ekuseni noma, ezimweni ezimbi kakhulu, ngesikhathi sokudla kwasemini. Kodwa isisekelo sokudla, uma ufuna ukunciphisa umzimba ngesivinini esisheshayo, kufanele senziwe ngemikhiqizo enconyelwe isigaba sokuqala sokudla. Yibo abasahamba phambili ekudleni.

Isigaba sesithathu isibuyisela endleleni ejwayelekile yokuphila futhi igcina isisindo esisha. Ayikho imithetho ecacile yokuziphatha kokudla lapha. Kepha-ke, uma ungafuni ukubhekana namakhilogremu alahlekile futhi, kufanele uzithobe ngamafutha amabi nama-carbohydrate okuncane ngangokunokwenzeka. Imigomo eyisisekelo igwema ukudla ngokweqile hhayi ukudla okulula (ikakhulukazi ngaphambi nje kokulala).

Imenyu yokudla eseNingizimu

Cishe imenyu yansuku zonke yesigaba ngasinye sokudla kwaseningizimu

Isigaba 1

Ukudla kwasekuseni: amaqanda aqhekeziwe avela kumhlophe amaqanda ambalwa anezingcezu zebhekoni namakhowe; Ingilasi yojusi wotamatisi; itiye noma ikhofi.

Isnack: ucezu lweshizi olunamafutha amancane.

Isidlo sasemini: isaladi le-tuna, elisethinini ngejusi yalo, utamatisi nobhontshisi obuluhlaza, okunongwe ngamafutha omnqumo.

Isidlo sasemini: izipuni ezimbalwa zeshizi elinamafutha aphansi.

Isidlo sakusihlwa: i-steak eyosiwe; i-broccoli eshubile; okuthosiwe noma obhakwe noshizi nesosi ye-basil.

Isigaba 2

Ukudla kwasekuseni: i-oatmeal emanzini; ama-strawberry ambalwa ku-chocolate glaze; inkomishi yetiye noma ikhofi.

Isnack: iqanda lenkukhu elibilisiwe.

Isidlo sasemini: isaladi lenkukhu ebilisiwe, utamatisi, ulethisi kanye ne-basil ngamaconsi ambalwa kawoyela wemifino.

Isidlo sasemini: ipheya nocezu lweshizi olunamafutha amancane.

Isidlo sakusihlwa: ifilishi le-salmon elisitshiwe nesipinashi; isitshulu semifino; idlanzana lama-strawberry.

Isigaba 3

Ukudla kwasekuseni: amakhukhi ambalwa we-oatmeal; uhhafu wamagilebhisi; inkomishi yetiye noma ikhofi.

Isidlo sasemini: isemishi (sebenzisa isinkwa esiphelele, inyama yenkomo engenamafutha, utamatisi, u-anyanisi, ulethisi).

Isidlo sakusihlwa: isaladi entsha yemifino noma isitshulu semifino; ucezu lwesifuba senkukhu ebhakiwe; ipentshisi noma amabhilikosi ambalwa; ingilazi ye-yogurt enamafutha amancane ngaphandle kwezithasiselo.

Izimo ekudleni okuseningizimu

  • Indlela eseningizimu ayinayo imikhawulo ekhethekile maqondana nokuhambisana nayo. Awukwazi ukuhlala kuwo kuphela abesifazane abakhulelwe nabancelisayo, noma kunjalo, kubo noma yikuphi ukudla akuvunyelwe.
  • Kufanele uqaphele lapho wenza ukudla futhi lapho kukhona izifo ezingamahlalakhona, ikakhulukazi esigabeni esibi.

Izinzuzo zokudla kwaseNingizimu

  1. I-Southern Diet ithandwa futhi yamukelwa kahle ngokusebenza kwayo. Imvamisa, ngemuva kwesigaba sokuqala salolu hlelo, umuntu okhuluphele ngokweqile ulahlekelwa yi-3-7 kg. Esigabeni sesibili, kuphunyuka, ngokwesilinganiso, ama-2-3 kg ngesonto.
  2. Ukuhambisana nale mithetho yokudla, ngokusho kodokotela abaningi nezazi zokudla okunempilo, kunomthelela omuhle kwezempilo. Izinga likashukela egazini lijwayelekile, okuphambukayo kwaziwa ngokuholela ezinkingeni eziningi, kufaka phakathi ukukhuluphala.
  3. Yehlisa ubungozi bokuhlangana nesifo senhliziyo ngokunciphisa amafutha ezilwane ekudleni. Amafutha emifino (ikakhulukazi umnqumo, uwoyela wama-walnut) anomthelela omuhle enhlalakahleni ejwayelekile yomuntu nasesimweni somzimba.
  4. Ukudla okuhlongozwayo, uma kuqhathaniswa nezinye izinhlelo eziningi zokudla, kukalwa ngokufanele futhi kwanelisa ngokwanele. Akunakwenzeka ukuthi kuzodingeka uhlupheke nge-colic elambile, uzizwe ubuthakathaka, ukukhathala nokunye "okujabulisayo" kokudla okunzima.

Okubi kokudla kwaseningizimu

  • Ukuhambisana nesigaba sokuqala sokudla kwaseningizimu kuvame ukuba nzima. Ngezinye izikhathi isikhumba esomile, ukoma okunamandla, ukunambitheka kwensimbi emlonyeni kungavela kuso, ngoba ngenxa yobuningi bemikhiqizo yamaprotheni ekudleni, umthwalo esibindi nezinso uyanda.
  • Njengomthetho, ngokushintshela esigabeni sesibili, lezi zimpawu ziyama. Uma noma esigabeni sesibili uzizwa kunezinqubo ezingemnandi ezenzeka emzimbeni, yeka ukudla, ngaphandle kwalokho ungalimaza kakhulu impilo yakho.
  • Kungaba nzima nokuphila amasonto amabili ngaphandle kwe-fiber eyanele kwimenyu.

Ukwethula kabusha ukudla kwaseningizimu

Uma ufuna ukunciphisa isisindo ngokubonakalayo, uma uzizwa uphilile, ungabuyela esigabeni sokuqala sokudla kwaseningizimu noma kunini lapho ufuna khona.

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