Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-5 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-900 Kcal.
Ukudla kwaseSweden, okwenziwe izazi zokudla okunomsoco okuvela eSweden, kukusiza ukuthi ulahlekelwe amakhilogremu ama-4 kuye kwayi-7 wesisindo eseqile ngeviki elilodwa. Le ndlela inikeza ukulahleka kwesisindo okuthembekile ngokufaka esikhundleni sokudla okunama-kilojoule amaningi nokunamafutha, ufulawa nokudla okumnandi okunamaprotheni anciphile nokudla okune-carbohydrate ehamba kancane. Ngenxa yalokho, umzimba uqobo kumele ulahle ubuthi, ubuthi nezinye izinto ezifanayo eziyingozi, futhi usheshise imetabolism. Ngenxa yalokhu, isibalo naso sizoguqulwa.
Ukudla kwesiSwidi kuvame ukubizwa ngokuthi yi-7 Petal Method ngusosayensi waseSweden u-Anna Johansson. Kubuye kuthathe isonto futhi kufaka ukulandela imithetho yezindlela eziyisikhombisa zokudla okuncane. Njalo usuku lwe-petal luhlobo oluthile lokukhululeka. Njengomthetho, lokhu kudla kudla okungenani ama-400-500 amagremu nsuku zonke.
Izidingo zokudla zaseSweden
Indlela yesiSwidi isho ukudla okunekhalori ephansi. Isici saso ukudla kwamaprotheni. Imenyu isekelwe obisini olunamafutha aphansi kanye nemikhiqizo yobisi, amaqanda ezinkukhu, izithelo ezingenasitashi, izibopho zenkukhu, inyama engenamafutha, u-buckwheat namazambane. Ungakwazi futhi ukuthenga inani elincane lesinkwa, okungcono kakhulu i-rye noma okusanhlamvu okuphelele.
Imikhiqizo kafulawa, amaswidi neziphuzo ezinotshwala akuvunyelwe ngokuphelele. Kungcono ukwenqaba usawoti ngesikhathi senqubo. Ungakwazi ukwengeza ezinye izinongo zemvelo kanye namakhambi ukwengeza ukunambitheka ezitsheni zakho. Phakathi kweziphuzo, ngaphezu kwenani eliningi lamanzi ahlanzekile, ungaphuza itiye ngaphandle koshukela, imifino, izithelo namajusi axutshwe.
Udinga ukudla kathathu ngosuku, wenqabe ukudla amahora ama-3 ngaphambi kokucima izibani. Kepha zama ukudla kwasekuseni ehoreni elilandelayo ngemuva kokuvuka ukuze uqale izinqubo zokulala zokulala bese ugoqa umzimba ukunciphisa umzimba. Ayikho imenyu ecacile. Ungakwazi, ngokuncenga ukudla okuvunyelwe, ungadla njengokufisa komphefumulo wakho. Mane ukhumbule ukuthi udla ukudla futhi uzame ukungadli ngokweqile.
Uma phakathi kokudla okuyinhloko noma ngaphambi kokulala, usenomuzwa obukhali wendlala, ungawuminzisa ngokuphuza u-100-200 ml we-kefir ephansi.
Ukuzivocavoca umzimba nokuphila nje okusebenzayo kuzokwenza ukuthi ukudla kwaseSweden kuphumelele. Ungakunaki ukuhamba uyeke ikheshi, ubeke izitebhisi kuqala.
Ukukhuluma ngokudla kuka-Anna Johansson, ake sinake lawa maphuzu abalulekile. Ngosuku lokuqala, udinga ukudla izinhlanzi ezinamafutha aphansi, ezibhakiwe, ezibilisiwe noma nganoma iyiphi enye indlela engadingi ukwengezwa kukawoyela lapho upheka. Ngosuku lwesibili, isidlo sakho kufanele sibe nemifino nemifino yemifino, ngosuku lwesithathu - kusuka enkukhu ngaphandle kwesikhumba. Ngosuku lwesine, lokhu kudla kuqukethe okusanhlamvu (ngaphandle kwe-semolina nommbila, nama-flakes asheshayo) nezinhlamvu zamabele. Ungadla futhi imbewu encane ye-sunflower uphuze i-kvass yemvelo. Usuku lwesihlanu sidla i-cottage shizi enamafutha aphansi kanye neyogathi yemvelo, okwesithupha - noma yiziphi izithelo ezingezona ezesitashi, ezintsha noma ezibhakiwe. Futhi ngosuku lwesikhombisa kunconywa ukuthi wehlise futhi, uma kukhona amandla anele, uphuze amanzi kuphela.
Sabalalisa lonke inani lokudla ngokulinganayo usuku lonke bese udla lapho uzizwa ulambile, welula injabulo. Ukudla usawoti kuvunyelwe, kepha ngamanani amancane. Akunakwenzeka ukudlulisa, kungagcina uketshezi emzimbeni futhi kuvuse ukubonakala kokukhukhumeza.
Ukwehla kwesisindo endleleni ye-petal kwenzeka ikakhulu ngenxa yokushintshaniswa kokudla kwamaprotheni kanye ne-carbohydrate usuku nosuku. Njengoba wazi, imigomo yokudla okunomsoco okwehlukile isebenza ngisho nasekushintshaneni kokudla okulingene ngamasayizi ahlukile, futhi uma sikhuluma ngokushintsha ukudla usuku nosuku, umphumela uthuthukiswa kakhulu. Ngaphezu kwalokho, okuqukethwe okuphansi kwekhalori ekudleni okuphakanyisiwe kusiza umzimba ukuthi ushayele amakhilogremu athe xaxa.
Isibonelo sokudla kwesiSwidi izinsuku eziyi-7
UMsombuluko
Ukudla kwasekuseni: i-buckwheat ephekwe emanzini; ingilazi yobisi olushelelayo.
Isidlo sasemini: isaladi yamatamatisi, i-bell pepper namakhambi; kufika ku-100 g woshizi onamafutha amancane nengilazi yobisi.
Isidlo sakusihlwa: isaladi lama-beet abilisiwe namazambane, angafakwa isipuni sikakhilimu omuncu onamafutha aphansi; ucezu lwesinkwa se-rye.
NgoLwesibili
Ukudla kwasekuseni: i-buckwheat nengilazi yobisi.
Isidlo sasemini: cishe i-100 g yezinhlanzi ezinamanzi noma ezibhakiwe 2 amazambane abilisiwe; ikhukhamba isaladi ngamakhambi.
Isidlo sakusihlwa: isaladi lamaqanda amabili enkukhu abilisiwe, iklabishi elishiziwe, u-anyanisi oluhlaza, ofafazwe ngamafutha emifino; ingilazi yobisi.
NgoLwesithathu
Ukudla kwasekuseni: ucezu lwesinkwa se-rye nocezu lukashizi ongaqinile; ingilazi yobisi.
Isidlo sasemini: ucezu lwenkukhu ebilisiwe noma ebhakwe; ikhukhamba kanye neklabishi isaladi ngamafutha yemifino nejusi kalamula; ingilazi yejusi ye-apula esanda kufinywa.
Isidlo sakusihlwa: amaqanda amabili enkukhu abilisiwe; iklabishi elimhlophe ngamaconsi ambalwa kawoyela wemifino nengilazi yobisi.
NgoLwesine
Ukudla kwasekuseni: ama-croutons ama-2 noma ubhontshisi (okungcono nge-rye noma isinkwa sokudla okusanhlamvu) kanye nejusi ye-apula esanda kufinywa.
Isidlo sasemini: ingxenye ethile ye-buckwheat ephekwe emanzini, ne-100 g yenyama ebilisiwe; kufika ku-200 g wanoma yiziphi izithelo ezingezona ezesitashi.
Isidlo sakusihlwa: izipuni ezimbalwa zelayisi elibilisiwe (mhlawumbe ansundu); isaladi lotamatisi no-anyanisi oluhlaza, okunongwe kancane ngamafutha emifino.
Friday
Ukudla kwasekuseni: i-orange noma i-tangerines ene-100 ml ye-yogurt eyenziwe ngokwenziwe ngamafutha aphansi ngaphandle kwezithasiselo.
Isidlo sasemini: inyama enciphile ngaphandle kwesinkwa; 2-3 amazambane abhakiwe noma abilisiwe.
Isidlo sakusihlwa: kufika ku-200 g wezithelo ezingezona ezesitashi, kanye no-150 g wama-strawberry amasha nengilazi ye-apula elisha.
Saturday
Ukudla kwasekuseni: i-buckwheat emanzini nengilazi yobisi.
Isidlo sasemini: amazambane abilisiwe; inyama ebilisiwe noma ebhakwe (cishe i-100 g); isaladi lewolintshi ne-apula.
Isidlo sakusihlwa: izipuni ezimbalwa zephalishi lelayisi kanye nesaladi yemifino engekho isitashi.
Sunday
Ukudla kwasekuseni: i-buckwheat ebilisiwe emanzini, embozwe ubisi olunamafutha amancane.
Isidlo sasemini: cishe i-100 g yamazambane, ephekwe ngaphandle kwamafutha; i-orange ne-apula, kanye nengilazi ye-orange entsha.
Isidlo sakusihlwa: inyama yokugunda ngaphandle kwesinkwa esinesisindo esifinyelela ku-150 g; ukhukhamba omusha; ucezu lwesinkwa se-rye kanye nengilazi yejusi le-apula.
Isibonelo sokudla okungu-7-petal izinsuku eziyi-7
Usuku 1
Ukudla kwasekuseni: 250 g wezinhlanzi ezibhakiwe ezinye izitshalo.
Umthamo: 150 g wezinhlanzi ezibilisiwe.
Isidlo sasemini: 250 g wezinhlanzi ezishubile.
Isidlo sasemini: 100 g wezinhlanzi ezibhakiwe.
Isidlo sakusihlwa: kufika ku-250 g wezinhlanzi ezibilisiwe.
Usuku 2
Ukudla kwasekuseni: amazambane abilisiwe namakhukhamba amasha.
Isnack: ikhukhamba-utamatisi isaladi.
Isidlo sasemini: isaladi leklabishi elimhlophe, ukhukhamba, izaqathe namakhambi.
Isidlo sasemini: utamatisi omusha omusha.
Isidlo sakusihlwa: isitshalo seqanda esibhakwe.
Usuku 3
Ukudla kwasekuseni: 60 g we-oatmeal oshubile ngamanzi abilayo.
Isnack: 2 izinkwa ezigcwele zokusanhlamvu.
Isidlo sasemini: amagremu angama-60 elayisi.
Isidlo sasemini: cishe u-30-40 g wembewu.
Isidlo sakusihlwa: amagremu angama-60 we-buckwheat.
Note
… Isisindo se-groats sinqunywa somile.
Usuku 4
Ukudla kwasekuseni: 200 g wenhlama ebilisiwe yenkukhu.
Isnack: 200 g wenkukhu ebhakwe.
Isidlo sasemini: 200 g wenyama yenkukhu iyisitshulu ngaphandle kokungeza uwoyela.
Isidlo sasemini: 100 g wenkukhu ebhakiwe.
Isidlo sakusihlwa: isifuba senkukhu esibilisiwe (kufika ku-200 g).
Usuku 5
Ukudla kwasekuseni: 200 g we-cottage shizi, okunongwe ngenani elincane le-yogurt yemvelo noma i-kefir.
Isinongo: 100 g we-cottage shizi.
Isidlo sasemini: kufika ku-250 g we-cottage shizi.
Isidlo sasemini: 100 g we-cottage shizi.
Isidlo sakusihlwa: 150 g we-cottage shizi nge-yogurt.
Usuku 6
Ukudla kwasekuseni: i-apula nesaladi lewolintshi.
Isnack: ubhamubhamu.
Isidlo sasemini: ama-apula amabili abhakwe.
Isidlo santambama: ama-kiwis ambalwa.
Isidlo sakusihlwa: isaladi le-apula, amapheya nophayinaphu.
Usuku 7 - athula emanzini.
Ukungafani kokudla kwesiSwidi
- Ukuphikisana kokubheka indlela yaseSweden ukungabekezelelani komuntu ngamunye emikhiqizweni enikezwa kuyo.
- Akuvunyelwe neze ukufuna usizo ekudleni kwalolu hlobo kubantu abanokubekezelelana kwe-lactose.
- Akunconywa ukuthi uphendukele ekudleni kwaseSweden nabantu abaphethwe yi-gastritis ene-asidi ephezulu nezinye izinkinga zamathumbu.
- Futhi, ukudla akudingi abesifazane abakhulelwe nabancelisayo, izingane nentsha.
Izinzuzo zokudla kwesiSwidi
- Inqubo yaseSweden yenza kube nokwenzeka ukulahlekelwa amakhilogremu athe xaxa ngaphandle kokubhekana nendlala ebukhali, ngaphandle kokubhekana nobuthakathaka, ukugula kanye nezinkinga ezifanayo ezivela lapho ulandela imithetho yezinye izidlo eziningi.
- Uma uphuma kahle ekudleni kwaseSweden futhi ungakhohlwa izisekelo zokudla okunempilo okufanele emva kwalokho, umphumela ungagcinwa isikhathi eside.
- Njengoba ukudla kwaseSweden kungukudla okulinganiselayo, umzimba ngeke ubhekane nokushoda kwezakhi. Izingxenye zokudla ezifakwe kwimenyu yokudla zanele ukugcwalisa izidingo ezibalulekile zomzimba, ngakho-ke akudingekile ukuthatha izakhiwo zamavithamini nezamaminerali ngokungeziwe.
- Ngenxa yokuthi ngesikhathi sendlela umzimba uvalelisa ekuqongeleleni okuyingozi, uqala ukuzwa ukukhanya okumnandi. Kuhle futhi ukuthi imikhiqizo ehilelekile ekudleni iyatholakala, ngakho-ke ayidingi izindleko ezinkulu zezimali ukuyithenga.
Okubi kokudla kwaseSweden
- Ngokuphathelene nokubi kokudla kwaseSweden, ochwepheshe babhekisela kuzo njengezinga elisheshayo lokwehlisa isisindo. Kungabonakala sengathi ukulahlekelwa kuze kufike kuma-7 kilogram enanini elifanayo lezinsuku kuhle. Kepha lokhu kungathinta impilo. Njengoba kuphawulwe ngabaningi abondlayo nodokotela, ukwehla kwesisindo esingu-2-5 kg ngenyanga kubhekwa njengokujwayelekile.
- Mayelana nalokhu, kungcono ukuhlukanisa ukudla kwesiSwidi ngezifundo. Hlala kuso izinsuku ezingama-2-3 ngasikhathi sinye, bese kuthi ngemuva kwekhefu, uthi, amasonto ambalwa, uphinde ubuyele kuso.
- Akuzona zonke izazi zokudla ezisekela le ndlela, futhi ngesizathu sokuthi inikezela ukwehlukaniswa kokudla, okunganconyiwe yimigomo yokudla okunempilo, kepha izidlo ezintathu kuphela. Mayelana nalokhu, ochwepheshe abaningi basekela ukudla okungu-7-petal.
Ukuqalisa kabusha ukudla kwaseSweden
Uma uhlala ekudleni kwaseSweden izinsuku eziyi-7 (kunoma yikuphi okuhlukile), uzozizwa kahle futhi ufuna ukulahlekelwa amakhilogremu ambalwa, ngemuva kwenyanga ungaphinda futhi.