Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-2 kg ezinsukwini eziyi-3.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-530 Kcal.
Uyawathanda amaswidi, kepha ukhuluphele ngokweqile futhi ucabanga ukuthi awusoze wabona isithunzi esihle uze ususe uthando lwakho? Njengoba onjiniyela bokudla okunoshukela bephikisana, awulungile. Lokhu kudla kuhlala isikhathi esifushane, kuhlala izinsuku ezintathu kuphela. Kepha uma udinga ukwehla hhayi ama-2-3 kilograms ngaphambi komcimbi othile, kepha ukuze unciphise isisindo kakhulu, udinga nje ukuxhumana naye kaningi, uthathe ikhefu.
Izidingo zokudla okumnandi
Qaphela ukuthi ukuthanda amaswidi emazinyweni amnandi amnandi kuyefana nokulutha kotshwala noma izidakamizwa. Vele, eyokuqala ayibangeli ukulahlwa komphakathi njengabanye ababili. Kepha koswidi kuyaye kube nzima ukudela amaswidi njengoba kwenzeka kubantu abaphuze utshwala kanye nokulutha kwezidakamizwa ngenxa yemilutha yabo.
Ngaphezu kwesibalo esingathandeki, ukulangazelela amaswidi kuvame ukudala ezinye izinkathazo eziningi. Abathandi bempilo emnandi bayalalela, kungasaphathwa isifo sikashukela, izinkinga zamanyikwe kanye nomgudu wamathumbu, ukuwohloka kwesimo samazinyo nezinsini, ukuncipha kwamavithamini, i-dysbiosis, nezinkinga zesikhumba.
Futhi, ukusetshenziswa ngokweqile koswidi kungaholela ekungazinzini ngokomzwelo, ukukhathazeka okwandayo, ulaka, ukukhathala kwemisipha, i-anemia, nokwehla kwekhwalithi yokubona. Kusungulwe ukuxhumana okuqondile phakathi kobukhona obuningi boshukela ekudleni nasekuphazanyisweni kohlelo lwezinhliziyo. Ushukela ungadala ukuntuleka kwe-thiamine, futhi ukwehla kwenani lale nto kuholela ekucingeni kwemisipha yenhliziyo kanye nezinkinga eziningi zempilo. Futhi ukuqongelelwa koketshezi olungaphezulu kwemithambo yegazi, nakho okubangelwa ushukela okhuluphele ngokweqile, kungaholela ekuboshweni kwenhliziyo! Futhi lezi yizinkinga nje eziyinhloko.
Imvamisa isizathu esenza ukuthi abantu bangakwazi ukuyeka ushukela yingoba lokhu kudla okumhlophe kukwenza uzizwe ulambile ngamanga. Umuntu, kubonakala sengathi, usanda kudla okuthile okumnandi, nekhalori eliphakeme impela, futhi ufuna ukudla futhi. Njengoba ososayensi bathole, lapho ushukela udliwa ebuchosheni, kukhishwa ama-radicals amahhala, aphazamisa ukusebenza okujwayelekile kwamaseli obuchopho futhi avuse indlala ngesikhathi lapho empeleni usuthe. Ngakho bakhohlisa umzimba.
Kunesinye futhi isizathu esingadala umuzwa wendlala yamanga. Lapho udla amaswidi emzimbeni, kuba nokuxhuma okubukhali kushukela. Kepha ngemuva nje kwalokho, uma ungawadli amaswidi, izinga lakho le-glucose lehla kakhulu. Ngenxa yalokho okudonsela esiqandisini. Kulula kakhulu ukudla ngokweqile kulesi simo kunokuthi ngabe ulambile nje, ngaphandle kokuxhumana namaswidi phambilini.
Uju nezithelo, okuyisisekelo salokhu kudla, kuzosiza ekunciphiseni izifiso zamaswidi. Ngolunye usuku kuvunyelwe ukuzitotosa ngisho no-ayisikhilimu.
Ukudla - kathathu ngosuku, izikhawu phakathi kwebhulakufesi, isidlo sasemini nedina zicishe zifane. Zama ukungadli okungenani amahora amathathu ngaphambi kokulala. Ukudla okulula ekudleni okumnandi akufiseleki. Uma kunzima ukudlula esikhathini ngaphambi kokudla, zama ukubulala indlala yakho netiye, enziwe kancane uju. Lokhu kuvame ukusebenza. Noma yisiphi isithelo sivunyelwe. Kepha kungcono ukumisa ukukhetha kwakho kaningi kuma-apula, izithelo ze-citrus, hhayi kwizitashi ezinesitashi njengobhanana. Ungenza noma yini kusuka kwimifino ngaphandle kwamazambane. Akunconywa nokuncika ngemidumba. Ukugcoba amasaladi yemifino kuvunyelwe, kepha kancane. Uma ungakushiya ngokuphelele ukudla okunosawoti isikhashana - kuhle kakhulu. Ukwengeza ukunambitheka kusaladi, kanye nasetiyeni, ungangeza ijusi kalamula elisanda kufinywa.
By the way, buyisela ikhalori eliphezulu namaswidi angenampilo ngesikhathi esingesona esokudla ngamaswidi amaningi amnandi nalawo aphansi. Yethula izithelo eziningi, izithelo ezomisiwe (ikakhulukazi, omisiwe, umlimi unquma, izinsuku) ekudleni. UJam (empeleni awukho ushukela) noma uju angasebenza esikhundleni sikashukela etiyeni nakwezinye iziphuzo ezishisayo.
Kumaswidi athengiwe, i-marmalade nama-marshmallows yikhalori ephansi kakhulu futhi ewusizo kakhulu. Ungakwazi futhi ukugcina ushokoledi omnyama ekudleni kwakho. Eminye imikhiqizo enoshukela ngokuqinisekile ngeke ilethe lutho oluwusizo empilweni yakho noma emfanekisweni wakho. Uma ufuna okuthile emikhiqizweni enqatshelwe, akudingekile ukuyisusa empilweni yakho ngokuphelele futhi ngokungenakuguqulwa. Lokhu kugcwele ukucindezeleka futhi, ngenxa yalokho, ukuwohloka, ngenxa yalokho ungathola amakhilogremu engeziwe.
Usuku 1
Ukudla kwasekuseni
: itiye eliluhlaza nelamula noju (1 tsp); Izithelo eziyi-2-3 eziyizintandokazi.
Dinner
: 50 g ushizi (okungcono amafutha aphansi); ikhofi noma itiye lanoma yiluphi uhlobo, okungezwa kulo ujamu noma uju (2 tsp.).
Dinner
: 150 g inyama enamafutha aphansi noma umhluzi wezinhlanzi; 200-300 g wesaladi lesithelo.
Usuku 2
Ukudla kwasekuseni
: iqanda elibilisiwe; itiye eliluhlaza nge-1 tsp. uju nocezu lukalamula.
Dinner
: 50 g ushizi onzima onamafutha aphansi; Isaladi Yemifino; kanye ne-dessert ukukhonzwa kwama-popsicles.
Iresiphi ka-ayisikhilimu imi kanje. Mane nje uhlanganise uginindela wesithelo sakho esisodwa noma eziningi nendawo oyithandayo esitsheni efrijini ukuze ubambe iqhwa. Bese uvusa. Phinda uvuse izikhathi ezingama-2-3, futhi ngemuva kokuqina okulandelayo, ukwelashwa kulungele ukusetshenziswa. Izinzuzo ze-ayisikhilimu enjalo zifaka phakathi iqiniso lokuthi ayinamafutha ngokuphelele, ikhalori ephansi, ilungele isabelomali, kepha ngasikhathi sinye abantu abaningi bayayithanda futhi bazuzisa umzimba kuphela. Uma kungenakwenzeka ukulungisa isibiliboco ngokwakho, ungasebenzisa isitolo, njengesinqumo sokugcina. Ngemuva kwalokho kunconywa ukuthi ukhethe ijusi efriziwe noma u-ayisikhilimu onamafutha amancane. Uma ungathandi u-ayisikhilimu, esikhundleni saso uthathe izingcezu ezimbalwa zikashokoledi. Kunconywa ukuthi ukhethe omnyama onephesenti eliphezulu le-cocoa. Kuyasiza ukulwa nezifiso zamaswidi ayingozi, futhi kuwusizo kakhulu kunozakwabo abamhlophe noma obisi.
Dinner
: imifino ebilisiwe noma ebhakwe, engadliwa ngesinkwa se-rye; itiye eliluhlaza nge-1 tsp. uju nocezu lukalamula.
Usuku 3
Ukudla kwasekuseni
: iqanda elibilisiwe; itiye noma ikhofi nge-1 tsp. ujamu wezithelo ozithandayo.
Dinner
: i-cottage shizi enamafutha aphansi kuze kufike ku-150 g; i-apula eliphakathi nendawo kanye netiyi noma ikhofi, lapho kuvunyelwe khona ukwengeza uju omncane noma ujamu.
Dinner
I-100 ounce ekhonza isaladi yemifino ebhakiwe noma ebilisiwe netiye eliluhlaza nge-1 tsp. uju nocezu lukalamula.
Ukungafani kokudla okunomsoco
Ukuqaphela ukudla okunjalo ngaphandle kokubonisana nochwepheshe onolwazi kuyaphikiswa kulabo abane-gastritis, i-colitis, izilonda zesisu noma abatholwe benesifo sikashukela.
Kodwa-ke, ukubheka kudokotela ngaphambi kwenkambo yokudla ngokuqinisekile ngeke kulimaze wonke umuntu, ukuqinisekisa ukuthi ukudla okunjalo kuzozuza kuphela.
Izinzuzo Zokudla Okumnandi
- Ngaphandle kokwehla okuphawulekayo kokudla ikhalori, okusiza ukufeza ukuncipha, ukudla okunjalo kugcina amandla ebhalansi.
- Umuntu uhlala enamandla futhi egcwele amandla, angangena kalula kwezemidlalo futhi angabhekani nokunganaki, futhi ikakhulukazi isimo esidabukisayo (leso, maye, esenzeka lapho sixhumana nabanye ochwepheshe bezokudla).
- Futhi, i-pluses ifaka neqiniso lokuthi umzimba awudingi ukubhekana nokushoda okukhulu kwezinto eziwusizo.
- Kepha, kunjalo, akufanelekile ukuqhubeka nokudla ngaphezu kwesikhathi esibekiwe. Kodwa-ke, imenyu yokudla kwezinsuku ezintathu ayifaki zonke izinto ezidingwa ngumzimba. Uma ungayeki ukudla ngesikhathi, izinkinga zingaqala.
Ububi bokudla okumnandi
Ngemuva kokudla okumnandi, ngeke ukwazi ukuziqhenya ngomphumela kanye nesibalo esiguquliwe isikhathi eside, uma ungabophezelekile ngokweqile ekudleni kwakho. Ezimweni eziningi, akusikho ukulahleka kwesisindo okulahlekile, kepha uketshezi, okuthi, noma yikuphi ukweqisa, kungabuya ngokushesha futhi kalula, likubuyisele kumafomu wakho wangaphambilini, ngokulandelana.
Ukuphinda ukudla okumnandi
Njengoba ukudla okumnandi kuphila isikhathi esifushane futhi kufana nezinsuku zokuzila, kungenziwa kaningi, uma kubekezeleleka kahle. Uma udinga ukulahlekelwa ngaphezu kwamakhilogremu ambalwa, xhumana naye futhi, kepha ngemuva kwezinsuku okungenani eziyi-7-10, noma lapho udinga ukulungisa isibalo sakho kancane. Ngale ndlela ungazuza imiphumela ebonakalayo. Izindaba ezimnandi ukuthi ukwehla kwesisindo kwenzeka kancane kancane, ngezigaba, ngaphandle kokubangela ukucindezeleka okukhulu emzimbeni nokunikeza ukuphumula phakathi kokugijima kokudla.