Ukudla kweSushi, izinsuku ezintathu, -3 kg

Ukwehlisa isisindo kuze kufike ku-3 kg ​​ezinsukwini eziyi-3.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-810 Kcal.

Ukudla kwendabuko kwaseJapan - i-sushi - ngokufudumele sekufudukele emakethe yethu yokudla, inentshisekelo ebonakalayo kubameli bokudla okunempilo. Kuvela ukuthi lokhu kudla okumnandi akukwazi ukunamathisela kuphela ama-buds wethu wokunambitha, kepha futhi kusiza ekwehliseni isisindo.

Ukudla kwe-sushi kusanda kuvela ku-dietetics. Abathuthukisi bayo bathi ngokudla i-sushi, ungabuyisa ubuncane bakho ngesikhathi esifushane. Futhi uma ungumuntu othanda ukudla kwaseJapan futhi uthanda ukujabulela ukunambitheka kwasekuqaleni kwe-sushi, ukuncipha kwesisindo ngosizo lwabo kuzoba mnandi kuwe.

Izidingo zokudla zeSushi

Ingqikithi yale nqubo ukuthi emini udinga ukudla i-sushi kuphela. Kodwa kubalulekile ukuqaphela ukuthi i-sushi ihlukile, futhi phakathi kwabo ungathola labo abanamandla amakhulu wamandla. Labo abafuna ukunciphisa umzimba, kunjalo, akufanele basebenzise i-sushi enekhalori ephezulu. Ngesikhathi sokudla, lesi sidlo akufanele sibe noshizi onamafutha, i-caviar, inhlama, amasoso nezinye izinto ezinekhalori ephezulu.

Yidla izinhlobo ezahlukene ze-sushi, uzama ukugwema ukuphindaphinda. Ngokuya ngemithetho yokudla, kufanele kube nokudla okuthathu. Ngesikhathi sasekuseni ungadla kuze kube yizicucu eziyi-8 ze-sushi, ngesikhathi sokudla kwasemini - kuze kufike ku-6, futhi ngesidlo sakusihlwa ungadla kuze kufike ku-4 sushi. Ngakho-ke, kancane kancane kusihlwa sinciphisa okuqukethwe kwekhalori nomthamo wokudla.

Uma ufuna ukudla ngenkathi ulandela lokhu kudla ezikhungweni ze-sushi, vakashela izindawo ezifakazelwe kuphela. Akufanele ubeke impilo yakho engcupheni, ngoba izinhlanzi eziluhlaza zivame ukusetshenziselwa ukulungiselela i-sushi, okulula ukuyifaka ushevu uma umpheki engeyena uchwepheshe ekuphekeni izitsha zaseJapan. Okungcono, pheka i-sushi ngokwakho ekhaya. Ngakho-ke kuzoba lula kakhulu ukulawula ikhwalithi yezingxenye zazo, futhi kuzoba ukonga kakhulu kwisabelomali.

Ku-sushi ukuze kwehle isisindo esibushelelezi (ukushiya ama-3-4 kg ngenyanga) izazi zokudla zitusa usuku olulodwa lokuzila ukudla ngeviki. Uma ufuna ukuhlala isikhathi eside ekudleni kwe-sushi, kungcono ukusebenzisa ezinye izibiliboco zendabuko zaseJapane (sashimi, isobho le-miso, amasaladi ahlukahlukene), kanye nezithelo ezingenasitashi kanye noshizi we-cottage shizi ophansi. Imenyu ingafakwa ngemikhiqizo enempilo futhi enekhalori ephansi ngokubona kwakho, kodwa qiniseka ukuthi okuqukethwe kwekhalori yansuku zonke akukho ngaphezu kwamayunithi angu-1200. Kunconywa ukuthi uhlale ekudleni okunjalo isikhathi esiphezulu sezinsuku ezingu-3. Ngalesi sikhathi, ngokusho kokubuyekezwa, ungasusa amakhilogremu angama-2-3, ngenkathi udla okumnandi futhi ungalambi. Kufanele ugweme usawoti. I-soy sauce ingayishintsha kalula, ongakwazi ngayo izitsha zokudla, kodwa ngokulinganisela, ngaphandle kwalokho ukugcinwa kwamanzi emzimbeni kungase kwenzeke. Kunconywa futhi ukuthi udle kathathu ngosuku, ekuphumuleni phakathi kokudla, udle inani elanele lamanzi ahlanzekile angenayo i-carbonated futhi, uma kudingekile, itiye eliluhlaza elingenashukela. Kungcono ukwenqaba ikhofi nezinye iziphuzo.

Imenyu yokudla

Isibonelo Sokudla Kwe-XNUMX-Day Sushi Diet

Ukuphikisana kokudla kweSushi

• Le nqubo iyaphikiswa nakanjani kulabo bantu abanokungezwani komzimba nezinhlanzi noma izinhlanzi zasolwandle. Ukuphela kwendlela yokuphuma kuleli cala ukudla i-sushi yemifino engenazo izithako ezingenhla.
• Futhi, ukuvinjelwa kokwehlisa isisindo ekudleni kwe-sushi ukutholakala kwesisu, izilonda nezifo ezidinga umsoco okhethekile.
• Ngesikhathi sokukhulelwa, ukuncelisa, intsha kanye nasebekhulile, kungenzeka ukulandela ukudla, noma kunguqulo yosuku olulodwa, kuphela ngemuva kwemvume kadokotela.
• Abantu abanesifo sikashukela nabo kudingeka baqaphele ngoba irayisi, isithako esiyinhloko ku-sushi, linenkomba ephezulu ye-glycemic.

Izinzuzo zokudla kwe-sushi

1. Ngaphezu kokuthi ukudla kwe-sushi kusiza ekwehliseni isisindo ngaphandle komuzwa olambile wendlala, kuyasiza ukuhlinzeka umzimba ngezinto eziningi eziwusizo.
2. Ilayisi - umkhiqizo ngaphandle kwawo okungelula ukucabanga nge-sushi - unqwabelene inani eliningi le-fiber nama-carbohydrate ayinkimbinkimbi adingekayo ngenqubo efanele yokugaya ukudla. Futhi, kunendawo eyanele elayisi ye-potassium, esiza ukukhipha usawoti omningi ongena emzimbeni nokudla. Futhi uvithamini B, okukhona nokusanhlamvu okusaningi kwelayisi, kunomthelela omuhle kuzipikili, izinwele, isikhumba.
3. Izinhlanzi nezinye izakhamuzi zasolwandle (i-squid, izinkalankala, izimfanzi) zidume ngamanani azo amaningi amaprotheni, adonswa kahle ngumzimba, akhuphule umsebenzi womzimba futhi asize ukuqeda amafutha, hhayi imisipha. Ama-fatty acids anomphumela onenzuzo enhliziyweni nasemithanjeni yegazi, athuthukisa umsebenzi wawo futhi asize ukunciphisa ingozi yezifo eziningi eziyingozi. Kufakazelwa futhi ngokwesayensi ukuthi izinhlanzi nezilwane zasolwandle zingama-antidepressants emvelo amahle kakhulu. Abantu abavame ukusebenzisa imikhiqizo enjalo mancane kakhulu amathuba okuba babe nokucindezeleka. Ngakho-ke, ukulahlekelwa isisindo ngale ndlela, awukwazi ukwesaba ukunganaki, ukudabuka kanye nabanye abangane bokudla okuningi.
4. Izimbali zasolwandle zaseNori ziqukethe iodine eningi, i-zinc, i-calcium nezinye izinto zokulandela umkhondo ezidingekayo emzimbeni. Banesibopho semisebenzi emihle yobuchopho (khulisa ukugxilisa ingqondo, bathuthukise inkumbulo), basize amathambo omuntu ukuba akhule kahle, futhi awusizo kakhulu ohlelweni lokujikeleza kwegazi. Umugqa we-algae nelayisi umane nje ulungele umzimba ngokuya ngokudla okufanele.
5. Futhi izithako ze-sushi zifaka i-wasabi (impande ye-horseradish eshisiwe neyomisiwe), okuyisiko ukugcwalisa ukwamukelwa kwendabuko kwe-sushi. Ezinye izindlela zokupheka zifaka ukuthumela i-wasabi ku-sushi ngqo ngesikhathi senqubo yokulungiselela. I-Wasabi yisibulala-magciwane esihle kakhulu. Izakhi zayo zokulwa namagciwane, ama-antibacterial kanye ne-anticoagulant zisiza umzimba ukuthi ugweme izinkinga eziningi. Kuyaziwa futhi ukuthi kuyaphikisana nokuvela nokuthuthuka kwama-caries.
6. Ukwatapheya yingxenye ejwayelekile kakhulu ye-sushi. Amafutha we-monounsaturated akulesi sithelo saphesheya kwezilwandle abulala i-cholesterol egazini elibi. Ukwatapheya uthathwa njenge-antioxidant enhle kakhulu.
7. Imvamisa ikhukhamba liyabandakanyeka ku-sushi. Le mifino icebile kumavithamini amaningi amaqembu A, B no-C. Enye yezinto ezihlukile zekhukhamba ukukalwa kokungalingani kwe-acid emzimbeni womuntu. Siphawula futhi ukuthi isilwane esiluhlaza sokupheka sinamakhalori ambalwa kakhulu, futhi ama-99% aso anamanzi.
8. I-Soy sauce ivimbela ukuguga kusenesikhathi, ithuthukisa ukuzungeza komzimba okuncane, iqinisa imithambo yegazi. Ujinja uyisidambisi esinamandla sokuzivikela ezifweni. Ngokuvamile, i-sushi ayigcini nje ngokukusiza wehlise isisindo, kodwa futhi isebenza njengemithi elwa nokudangala ngokwemvelo.

Okubi kokudla kwe-sushi

• Ukusetshenziswa njalo kwe-sushi (ikakhulukazi uma kukhulunywa ngoku-oda ukudla e-cafe noma endaweni yokudlela) akuyona injabulo eshibhe yokudla. Ngakho-ke, izinsizakusebenza ezinkulu zezezimali zingasetshenziselwa ukunciphisa isisindo ngosizo lokudla okunjalo.
• Kubaluleke kakhulu ukuqapha ikhwalithi yezithako ze-sushi ukuze ungalimazi impilo yakho. Enyameni yetyhuna nakwamanye ama-centenarians asolwandle adla ezinye, imercury nezinsimbi ezisindayo zitholakala ezindaweni eziphakeme kakhulu. Ngakho-ke, odokotela bancoma ukuthi kudliwe i-tuna sushi kuyaqabukela, kungabi ngaphezu kwesisodwa njalo emavikini amathathu. Isosi yesoya esezingeni eliphansi ingaqukatha nosawoti bensimbi abasindayo kanye nobuthi. Kukhona futhi ama-fake we-wasabi. Esikhundleni sama-rhizomes we-Japanese horseradish, abakhiqizi abangathembekile basebenzisa izinhlobo ezishibhile futhi ezingabizi kakhulu ze-horseradish, izinongo nodayi. Udinga futhi ukwazi ukuthi i-iodine, engena emzimbeni wethu ivela olwandle, kufanele idosiwe. Ukweqisa kwawo akuyona ingozi kangako endlaleni yegilo kunokungabi nayo. Ukusetshenziswa kwezinhlanzi ezintsha, ezingenawo amandla okushisa okungacutshungulwa nakho kuyingozi, ikakhulukazi ezindaweni zethu, kude nezilwandle nezilwandle. Inyama yenhlanzi enjalo isheshe isuke kumkhiqizo owusizo iye kokuyingozi; kuyindawo enhle kakhulu yama-bacterium kanye nama-parasites.
• Landela imigomo eyisisekelo - zonke izithako ze-sushi kufanele zibe sezingeni eliphakeme, futhi i-sushi ingadliwa kuphela uma isilungisiwe.

Ukudla kabusha ku-sushi

Kunconywa ukuphinda ukudla kwezinsuku ezintathu ze-sushi kungabi ngaphezu kwesisodwa njalo emavikini e-3-4. Kepha ungachitha izinsuku zokuzila ku-sushi kanye ngesonto.