Ukudla kweSoy, izinsuku eziyi-7, -5 kg

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

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-900 Kcal.

I-Soy nemikhiqizo esekelwe kuyo, equkethe inani elikhulu lezingxenye eziwusizo, okusiza ukuthuthukisa inhlalakahle nempilo, ukukhuthaza ukwehla kwesisindo, kumane nje kuyi-godsend yomzimba womuntu.

I-Soy isitshalo saminyaka yonke se-herbaceous esimele umndeni we-legume. Ikhula eNingizimu Yurophu, e-Asia, eNyakatho naseNingizimu Melika, e-Australia, eziqhingini zase-Indian nasePacific Ocean. Umsuka kabhontshisi wesoya ubuyela emuva kunkulungwane yesithathu yeminyaka BC. Imikhiqizo ehlukahlukene yenziwe nge-soy: inyama, ubisi, ushizi (owaziwa nangokuthi i-tofu), isoso, njll. Ukudla kwesoya kusekelwe kulokhu kudla.

Izidingo zokudla kweSoy

Okudumile amasu wezinsuku eziyisikhombisa inqubo yokwehlisa isisindo… Ngaphezu kokuphathwa kwesoya, kuleli sonto kuvunyelwe ukusetshenziswa:

- imifino (izaqathe, ukhukhamba, utamatisi, ama-beet, iklabishi, i-bell pepper, amazambane);

- izithelo (ama-apula, amawolintshi, i-kiwi, ama-plums) namajusi asanda kufakwa kuwo;

- izithelo ezomisiwe (umlimi unquma, amabhilikosi omisiwe, ama-apula omisiwe);

- imidumba (ubhontshisi oluhlaza, uphizi);

- okusanhlamvu (i-buckwheat, i-oatmeal, i-granola ngaphandle koshukela);

- inyama enciphile;

- izinhlanzi zezinhlobo ezinamafutha aphansi (ukukhetha okuhle yi-pollock, pike, cod fillets).

Ungadla nezingcezu ezimbili zerye noma isinkwa esimnyama ngosuku. Uma kunzima ukuyeka amaswidi, shiya uju oluncane kumenyu. Ngokuqinisekile amathisipuni angu-1-2 wezibiliboco zemvelo ngosuku ngeke akulimaze ukuncipha kwakho kwesisindo, kodwa azosekela ukuziphatha kwakho. Yenqaba yonke eminye imikhiqizo (ikakhulukazi ukudla okusheshayo, amaswidi, ama-muffin, ukudla okuthosiwe, utshwala noshukela nganoma yiluphi uhlobo) ngesikhathi sokudla.

Zonke izidlo kufanele zilungiswe ngaphandle kokungeza noma yimaphi amafutha. Imifino eluhlaza ingafakwa ngamafutha omnqumo amancane ngezikhathi ezithile. Kunconywa ukwenqaba usawoti ngenkathi ulandela noma ikuphi ukwehluka kokudla kwesoy. I-Soy sauce izoyifaka ngokuphelele. Usayizi wokusevisa awucacisiwe. Kepha, uma ufuna umphumela ubonakale, kufanele bakhawulelwe futhi bazame ukungadli ngaphezu kwama-250 g ngasikhathi. Kunconywa ukuthi udle okungenani kane ngosuku (kaningi) ngezikhathi ezijwayelekile. Ungadli lutho okungenani amahora ayi-3-4 ngaphambi kokuphumula ebusuku. Ngokuphathelene nokuphuza, itiye eliluhlaza elingenashukela lingaphuzwa ngaphezu kwamanzi. Njengomthetho, ngesonto lokudla kwesoyya, kusuka kumakhilogremu amathathu kuye kwayisithupha kuphunyuka emzimbeni.

Kukhona inketho ethembekile ngokwengeziwe yokwehlisa isisindo soya - i-analog soy diet… Ngokwemithetho yayo, ungadla cishe ukudla okufana nokwangaphambili. Kepha esikhundleni senyama ejwayelekile, ushizi wekottage kanye noshizi nozakwabo abahambelana nabo. Isibonelo, uma ufuna ukudla inyama, sebenzisa i-soy goulash, esikhundleni soshizi ne-cottage shizi yemvelaphi yezilwane, engeza i-tofu ekudleni, futhi uphuze ubisi lwe-soy esikhundleni sobisi olujwayelekile. Yengeze kuziphuzo nezitsha, uma ufisa.

Naka iphesenti lamafutha ekudleni. Ngisho nokudla kwesoya (njengemayonnaise noma i-dessert) kungaba nama-khalori aphezulu. Zama ukugcina ukudla neziphuzo eziningi zesoya kungadluli ku-1% wamafutha. Ukwehlisa ngangokunokwenzeka kwimenyu yakho ukutholakala kokudla okunoshukela, okuthosiwe, okunamafutha, ama-muffin nokudla okusheshayo. Lapho udla kakhulu ukudla okulungile, imiphumela ebalulekile ongayifinyelela. Ukunamathela ekudleni okunjalo, uma uzizwa umuhle, futhi isisindo siphela njengoba ufisa, kungaba inyanga. Ngemuva kwakho konke, akukho ukusika okuphawulekayo ekudleni, futhi uma usondela ngokuhlakanipha, umzimba akunakwenzeka ukuthi ube nengcindezi. Ngemuva kwesikhathi esibekiwe, kusanconywa ukufaka okungenani inani elithile lokudla okuvela ezilwaneni kwimenyu ukuze ugweme izinkinga ngokungasebenzi komzimba.

Kulabo abafuna ukulahlekelwa amakhilogremu engeziwe ngokushesha okukhulu, yasungulwa Ukudla kwesoya… Izinsuku ezinhlanu zale nqubo (akukhuthazwa ukuyilandela isikhathi eside), njengomthetho, kuthatha okungenani u-5 kg. Kumele kuqashelwe ukuthi le nguqulo yokuguqulwa kwesibalo inzima kakhulu. Kuphela ngama-2 g kabhontshisi kabhontshisi obilisiwe ovunyelwe nsuku zonke, ongenakufakwa usawoti, futhi akufuneki ukungangezeli izinongo kuwo. Kunconywa ukwehlukanisa inani lomkhiqizo ovunyelwe zibe izingxenye ezi-500 ezilinganayo bese udla cishe ngezikhathi ezilinganayo.

Amakhilogremu ambalwa (yize esevele anezinsuku eziyi-8) angathwala i-soy sauce yokudla… Ungadla kuwo irayisi (mhlawumbe nsundu noma nsundu), inhlanzi enomzimba omncane nenyama engenamafutha (okulungiselelwe nganoma iyiphi indlela ngaphandle kokuthosa), isinkwa esiphelele senhlamvu noma isinkwa sokudla, i-tofu, imifino engeyona isitashi, ubisi lwe-soy kanye ne-soy sauce. Kepha ungadli izipuni ezingaphezu kwesibili zesosi ngosuku. Lesi siphuzo semvelo sizofaka ukunambitheka okubabayo ezitsheni ezijwayelekile. Kunconywa ukuthi udle izikhathi ezi-5 ngosuku ezingxenyeni ezincane.

Yiqiniso, noma iyiphi inketho yokudla kwe-soy kufanele igcwaliswe kahle. Uma ungangezi inani elimangalisayo lokudla okunekhalori ephezulu nokudla okunamafutha ekudleni, umphumela uzogcinwa isikhathi eside. Ungakhohlwa mayelana nemikhiqizo yesoya ngemva kokuyeka ukudla kwakho. Ngokuqinisekile phakathi naso uzokwazi izindlela zokupheka ezintsha ezihlwabusayo nezinempilo, sebenzisa isipiliyoni esizuzwe ekuphileni kwakamuva.

Imenyu yokudla yesoy

Isibonelo Sokudla Kwesidlo Sezinsuku Eziyisikhombisa Soy

NgoMsombuluko ngoLwesine

Ukudla kwasekuseni: izingcezu ezi-2 zesinkwa se-rye (esomiswe kangcono) nengilazi yobisi lwe-soy.

Isidlo sasemini: 2 tbsp. l. amazambane acubuziwe (ungangeza ubisi oluncane lwesoya kuwo); i-apula ebhakwe noju.

Ntambama: ama-5-6 ama-PC. ubudala.

Isidlo sakusihlwa: umucu wenhlanzi oshisayo; ucezu lwe-tofu nengilazi yejusi le-apula.

NgoLwesibili uLwesihlanu

Ukudla kwasekuseni: ingxenye ye-oatmeal ephekwe obisini lwe-soy; isemishi elenziwe ngocezu lwesinkwa se-rye noma isinkwa sokudla okusanhlamvu kanye ne-tofu.

Isidlo sasemini: ubhontshisi obilisiwe; ingilazi yobisi lwe-soy.

Isidlo sasemini: isanqante ne-apula puree.

Isidlo sakusihlwa: 2 tbsp. l. ipea iphalishi; isaladi leklabishi elimhlophe, i-apula eligayiwe kanye nezaqathe ezintsha; ingilazi yejamu yeplamu.

NgoLwesithathu ngoMgqibelo

Ukudla kwasekuseni: isinkwa se-rye ne-tofu kanye nengilazi yobisi lwe-soy.

Isidlo sasemini: isaladi le-tofu kanye nezaqathe ezigayiwe (ungaziyikisa ngokhilimu omuncu omncane onamafutha amancane noma iyogathi yemvelo); ucezu lwenkomo ebhakiwe noma eshubile.

Isithwathwa santambama: izihlahla ezimbalwa zomlimi kanye nengilazi yobisi lwe-soy.

Isidlo sakusihlwa: upelepele wensimbi obilisiwe ogcwele inyama yenkomo enomzimba oqoshiwe nobhontshisi oluhlaza; ingilazi yanoma iliphi ijusi.

Sunday

Ukudla kwasekuseni: ingxenye kabhakweat obilisiwe; ucezu lwesinkwa no-200 ml wobisi lwe-soy.

Isidlo sasemini: isitsha sesobho esenziwe ngemifino evunyelwe; isinkwa sika-rye nocezu lwe-tofu.

Isidlo sasemini: 2 tbsp. l. i-muesli nengilazi yobisi lwe-soy.

Isidlo sakusihlwa: ubhaka wenhlanzi obhakiwe namazambane abilisiwe; bell pepper nesaladi lekhukhamba; Ingilasi yojusi wotamatisi.

Isibonelo sokudla se-Analog Soy Diet

Ukudla kwasekuseni: izingcezu ezi-2 zesinkwa se-bran noshizi wesoya; itiye (ungangezela ubisi oluncane lwesoya kuyo).

Isinongo: i-apula noma ipheya.

Isidlo sasemini: ingxenye yesoyi goulash noma isitsha sesobho esinezingcezu zenyama yesoya.

Isidlo sasemini: amapentshisi ambalwa noma ingilazi yejusi esanda kufinywa.

Dinner: ikhukhamba-utamatisi isaladi ngamakhambi nocezu lwe-tofu.

Isibonelo Sokudla Kwe-Sauce Sauce

Ukudla kwasekuseni: irayisi elibilisiwe nge-soy sauce; ucezu lwezinhlanzi ezibhakiwe; isinkwa sokudla okusanhlamvu nenkomishi yetiye eliluhlaza.

Isinongo: Izilayi ezimbalwa ze-tofu.

Isidlo sasemini: upelepele wensimbi ogcwele amakhowe ayisitshulu; ingilazi yobisi lwesoyi nocezu lwesinkwa esiphelele sezinhlamvu.

Isidlo sasemini: izipuni ezimbalwa ze-vinaigrette.

Isidlo sakusihlwa: inyama yenkomo ebilisiwe noma eshubile enongwe nge-soy sauce; utamatisi omusha; ingilazi yobisi lwe-soy.

Ukungafani kokudla kwesoya

  • Akunakwenzeka ukunamathela emithethweni yokudla kwesoya ngesikhathi sokukhulelwa, ukuncelisa, izingane kanye nabantu asebekhulile, lapho kukhona ukuphazamiseka kwe-endocrine noma uhlelo lokugaya ukudla, okwandayo kwezifo ezingamahlalakhona.
  • Vele, akufanele ulahlekelwe isisindo ngesoya uma usuvele unokungezwani nemikhiqizo ethile yesoya.

Izinzuzo zokudla kwesoyya

  1. Ekudleni kwesoyya (ngokuhlukahluka okuningi), unganciphisa isisindo ngaphandle kwezilamba ezinzima, ngenkathi ugcina umuzwa onethezekile ngenkathi uhlala usebenza.
  2. Kuyaphawuleka ukuthi, yize isuselwa esitshalweni sayo, isoya iqukethe inani elikhulu lamaprotheni, kepha ambalwa ama-carbohydrate, futhi anokuqukethwe okuncane kakhulu kwekhalori. Njengoba ochwepheshe bokudla kanye nabaqeqeshi bokuqina bephawula, uma ungelona ivila futhi okungenani kathathu ngesonto ungenza ukuzivocavoca okugcwele okuhlala cishe ihora, ngeke nje ulahlekelwe isisindo, kodwa futhi uzokwazi ukuthola ukukhululeka kwemisipha okuhehayo .
  3. Izinhlobonhlobo zezindlela zokuncipha zesoya zikuvumela ukuthi ukhethe eyodwa evumelana nenqubo yakho yansuku zonke, amakhono kanye nokuncamelayo kokuthandayo.
  4. Futhi, ngeke kube yinto engafaneleki ukunaka izici ezinhle zesoya. Ngokusho kwedatha yesayensi, i-soy ingumkhiqizo omangalisayo womzimba wobulili obuhle. Lesi sitshalo singesinye sezimbalwa esiwumthombo we-phytoestrogens (ama-analogues amahomoni wesifazane wemvelaphi yemvelo). Ngakho-ke, abesifazane abavame ukufaka imikhiqizo yesoya ekudleni kwabo banempilo ngomqondo osondelene futhi baguga kancane kancane.
  5. Ngokuvamile, isoya ithuthukisa inhlalakahle yabo bonke abantu. Ngenxa yokuqukethwe kwe-isoflavonoid, ukusetshenziswa njalo kwesoya kunciphisa amathuba okuba nomdlavuza nezinkinga ngokusebenza kwesistimu yenhliziyo.
  6. Ukufakwa kwezinto kusuka kusoya emzimbeni kunciphisa ubungozi besifo sesibindi, isifo sezinso, isifo sikashukela kanye nezinye izinkinga zomzimba.

Okubi kokudla kwesoyya

  • Uma ukhuluma ngobubi bokuncipha kwesoyya, kubalulekile ukuthi wazi ukuthi izinhlobo ezithile zayo (ngokwesibonelo, uhlobo lwama-soybean, okusho ukwehliswa kwama-kilojoule kuya kumayunithi we-500 wamandla ngosuku) zisenzima futhi zingaphazamisa imetabolism noma, okungenani, kubangele umuzwa wobuthakathaka nokukhathala okwandayo. Ngalezi zizathu, ochwepheshe bayeluleka, uma befisa, ukwenza usuku olulodwa lokuzila.
  • Futhi uma ufuna ukuqhubeka nokudla, bese ukhetha indlela ethembeke kakhudlwana lapho ukudla kunganqunywa kangako.
  • Futhi ukudla kwesoya kungaba nzima ngenxa yokudla okuncane nokungajwayelekile kanye nokunambitheka okuthile komkhiqizo, okungathandeki kuwo wonke umuntu.
  • Kwesinye isikhathi abantu baba nokungezwani komzimba nokudla kwesoya, futhi ukuqumba kungenzeka ngenxa yokusetshenziswa kwenyama yesoya. Uma lokhu kwenzeke kuwe, kungcono uyeke ukulandela inqubo bese ubheka enye indlela yokwehlisa isisindo.

Ukwenza kabusha ukudla kwesoyya

Kungakuhle ukuthi uphinde ufake isicelo kunoma yikuphi okukhethwa kukho kokudla kwesoyisi kungakabi yisikhathi esisodwa nengxenye kuya ezinyangeni ezimbili ngemuva kokuphothulwa.

shiya impendulo