Okuqukethwe
Izinzuzo Zokudla KwaseJapane
Igama lokudla kwaseJapane lingase lidukise, kodwa empeleni lenziwe ngokudla okulula okungahlangene nokudla kwendabuko kwaseJapane okuphezulu.
Igama lokudla libhekisela kumgomo wokudla kwaseJapane. Ngokwesiko laseMpumalanga, noma yikuphi ukudla kulinganiselwe kakhulu, ngemva kwalokho kuba nomuzwa omncane wendlala. Ngokweminye imibiko, amaJapane adla ama-kilojoule angama-25% ngaphansi kwezakhamuzi zakwamanye amazwe. Ngesikhathi esifanayo, konke ukudla kunekhalori ephansi futhi kuyahlukahluka.
Umgomo wesenzo ulele ekuhlelweni kabusha kancane kancane kwezimo zengqondo mayelana nokudla okunomsoco ngokujwayelekile: ukunciphisa inani lekhalori eliphelele lokudla, okusekelwe kumaprotheni alula, kanye nama-carbohydrates ayancipha. I-fiber esezithelweni nemifino ikusiza ukuthi uhlale uzizwa ugcwele.
Ukudla kwaseJapane kukhuthaza ukususwa kobuthi, futhi umphumela uphikelela isikhathi eside.
I-Cons of the Japanese diet
Ukudla kudinga ukunamathela ngokuqinile emithethweni yokudla okunempilo engenakushintshwa, okungaba nzima kakhulu.
Ngesikhathi esifanayo, isilinganiso samaprotheni, amafutha kanye nama-carbohydrate siyaphazamiseka, okuholela ekuntulekeni kwezinto ezithile kanye nomthwalo owandayo ezinso, eziphoqeleka ukuba zikhiphe inani elikhulu lemikhiqizo yokucubungula amaprotheni. Ukudla kwaseJapane okunekhalori ephansi kungaholela ezinguqukweni ezimbi emzimbeni, njengoba kunciphisa i-metabolism. Ukudla kuvinjelwe kubantu abanezifo zesisu namathumbu, abakhulelwe nabancelisayo, ababuthakathaka ngemva kokugula.
Ikhofi esiswini esingenalutho lingabangela isilungulela. Kulokhu, esikhundleni salo itiye noma uhlambulule ngobisi lwe-skim.
Imenyu yezinsuku eziyi-14 yokudla kwaseJapan
Ngesikhathi sokudla, udinga ukuphuza okungenani amalitha angu-1,5 amanzi, ungadli ushukela, ufulawa, amafutha kanye nezinongo. Izithelo nemifino enoshukela engabaliwe njengobhanana, amagilebhisi, ama-beet.
Yonke imikhiqizo ikhethwa ngendlela yokugcwalisa umzimba ngangokunokwenzeka ngesikhathi sokudla okunomsoco, kuyilapho kunciphisa ama-calories. Ngakho-ke, awukwazi ukufaka omunye umkhiqizo esikhundleni somunye.
Iviki 1
IBHAYIBHELI
Ngaphambi kokudla, kunconywa ukunciphisa kancane kancane ingxenye yokudla ukuze ukunciphisa okubukhali ekudleni kungabi nokucindezeleka okuncane. Kancane kancane, umzimba ujwayela izingxenye ezincane, kodwa ekuqaleni kungase kube nendlala enamandla. Phakathi kwabo, udinga ukuphuza ingilazi yamanzi afudumele, futhi ngenxa yobuhlungu esiswini, udle izithelo. Uma kungekho ukuthuthukiswa ezinsukwini ezimbalwa, ukudla kufanele kuyekwe.
Usuku 1
Ukudla kwasekuseni: amaqanda amabili athambile, itiye eluhlaza
Usuku lokudla: i-chicken fillet ebilisiwe 200 gr, isaladi yeklabishi yaseChina nebhotela
Dinner: ukuphuza iyogathi ngaphandle kwezithasiselo ingilazi, itiye eliluhlaza
Usuku 2
Ukudla kwasekuseni: I-200 g ye-fat-free cottage shizi, i-espresso
Usuku lokudla: i-veal stewed 200 g, isanqante egayiwe isaladi nebhotela
Dinner: ingilazi ye-kefir
Usuku 3
Ukudla kwasekuseni: i-espresso, i-crouton kafulawa we-wholemeal
Dinner: i-chicken fillet ebilisiwe 200 gr, isaladi yeklabishi yaseShayina nebhotela
Dinner: amahlumela aseBrussels abhakiwe kanye nobhontshisi obuluhlaza 250 gr
Usuku 4
Ukudla kwasekuseni: amaqanda amabili abilisiwe, itiye eluhlaza
Dinner: ukhukhamba, u-anyanisi kanye ne-bell pepper isaladi, i-veal stewed 200 gr
Dinner: 200 gr i-cottage cheese engenawo amafutha
Usuku 5
Ukudla kwasekuseni: ukuphuza iyogathi ngaphandle kwezithasiselo ingilazi, itiye eluhlaza
Dinner: i-veal stewed 200 g, isaladi ye-carrot egayiwe nebhotela
Dinner: ingilazi ye-kefir
Usuku 6
Ukudla kwasekuseni: i-espresso, i-crouton kafulawa we-wholemeal
Usuku lokudla: amahlumela aseBrussels abhakiwe nobhontshisi obuluhlaza 100 gr, inhlanzi ebilisiwe 200 gr
Dinner: utamatisi juice, izithelo
Usuku 7
Ukudla kwasekuseni: I-200 g ye-fat-free cottage cheese
Dinner: i-chicken fillet ebilisiwe 200 gr, isaladi yeklabishi yaseShayina nebhotela
Dinner: ukhukhamba, u-anyanisi kanye ne-bell pepper isaladi, i-veal stewed 200 gr
Iviki 2
IBHAYIBHELI
Kuleli sonto, umuzwa wendlala ngeke usaba namandla kangako, futhi ukusutha kuza ngemva kokudla okuncane, njengoba isisu sinciphisa kancane kancane ngevolumu. Kodwa-ke, uma ngemva kwesonto lokuqala uzizwa ungaphilile futhi ubuthakathaka, kungcono ukungaqhubeki nokudla.
Usuku 1
Ukudla kwasekuseni: amaqanda amabili athambile, itiye eluhlaza
Dinner: i-veal stewed 200 g, isaladi ye-carrot egayiwe nebhotela
Dinner: ukhukhamba, u-anyanisi kanye ne-bell pepper isaladi, inhlanzi ebhakiwe 200 gr
Usuku 2
Ukudla kwasekuseni: i-espresso, i-crouton kafulawa we-wholemeal
Usuku lokudla: i-chicken fillet ebilisiwe 200 gr, isaladi yeklabishi yaseChina nebhotela
Dinner: ingilazi ye-kefir
Usuku 3
Ukudla kwasekuseni: I-200 g ye-fat-free cottage cheese
Usuku lokudla: amahlumela aseBrussels abhakiwe nobhontshisi obuluhlaza 100 gr, inhlanzi ebilisiwe 200 gr
Dinner: ukuphuza iyogathi ngaphandle kwezithasiselo ingilazi, itiye eliluhlaza
Usuku 4
Ukudla kwasekuseni: amaqanda amabili abilisiwe, itiye eluhlaza
Usuku lokudla: i-veal stewed 200 g, isanqante egayiwe isaladi nebhotela
Dinner: utamatisi juice, izithelo
Usuku 5
Ukudla kwasekuseni: ukuphuza iyogathi ngaphandle kwezithasiselo ingilazi, itiye eliluhlaza
Usuku lokudla: i-chicken fillet ebilisiwe 200 gr, isaladi yeklabishi yaseChina nebhotela
Dinner: i-veal stewed 200 g, isanqante egayiwe isaladi nebhotela
Usuku 6
Ukudla kwasekuseni: i-espresso, i-crouton kafulawa we-wholemeal
Usuku lokudla: inhlanzi eqoshiwe 200 g, i-zucchini eqoshiwe
Dinner: ingilazi ye-kefir
Usuku 7
Ukudla kwasekuseni: amaqanda abilisiwe ama-2 ama-pcs, i-espresso
Usuku lokudla: ucezu lwenkomo ebilisiwe 100 gr, isaladi yeklabishi nebhotela
Dinner: utamatisi juice, apula
Imiphumela
Ekupheleni kokudla, ngenxa yezingxenye ezincane, usayizi wesisu uyancishiswa, lokhu kuzosiza ukuthi "ungaphuli" futhi ungagxili kukho konke ukudla okunqatshelwe. Ukuze ugcine umphumela, udinga ukunamathela ekudleni okulinganiselayo.
Emasontweni amabili, ungalahlekelwa amakhilogremu ayisithupha, kodwa ngenxa yokuqukethwe kwekhalori ephansi kakhulu yokudla, kunengozi ye-beriberi nezinkinga ezihlukahlukene zesisu. Ikhofi esiswini esingenalutho ikhuthaza ukuphuma kwamanzi, okukhulula ukuvuvukala, kodwa kuholela ekuphelelweni amanzi emzimbeni futhi ingxenye yesisindo esilahlekile empeleni akuwona amafutha, kodwa amanzi. Ukuphuza amanzi amaningi kunconywa ukugwema ukungalingani kwamanzi.
Ukubuyekezwa kwe-Dietitian
- Ukudla kwaseJapan kulungele labo abanokukhuthazela kwe-samurai, ngoba ulinde ukudla oku-3 kuphela nezingxenye ezincane ngokungavamile. Ukuncipha okubukhali kwama-kilojoule kungabangela ukucindezeleka komzimba nokushoda kwamavithamini. Ngakho-ke, ngincoma ukuthatha amavithamini engeziwe. Qaphela ngekhofi, lesi siphuzo asifanele wonke umuntu futhi singabangela isilungulela. Ngemuva kokushiya ukudla, kubalulekile ukunamathela kumgomo wokulinganisela ekudleni, kusho U-Dilara Akhmetova, isazi sokudla okunomsoco, umqeqeshi wokudla okunomsoco.