Ukudla kukavithamini, kusuka ezinsukwini eziyi-7, kusuka -5 kg

Ukwehlisa isisindo kuze kufike ku-5-9 kg ngezinsuku ezingu-7/14/28.

Okuqukethwe okumaphakathi kwekhalori lansuku zonke 640/680/830 Kcal ngezinketho ze-1/2/3.

Ingabe ufuna ukunciphisa umzimba ngaphandle kokuncisha umzimba imisoco? Ukudla kwe-vitamin kuzosiza kulokhu, okukhuthaza ukulahlekelwa kwesisindo esisebenzayo futhi kugcwele amavithamini. Ukudla kwale nqubo kusekelwe emikhiqizweni equkethe inani eliphezulu lezingxenye eziwusizo. Kunezinketho eziningi zokudla kwamavithamini, okuhlukahluka ngesikhathi kanye nokudla.

Izidingo Zokudla Kwamavithamini

Inombolo yokukhetha ukudla 1 – imifino nezithelo. Ihlala izinsuku eziyisikhombisa, lapho, uma ukhuluphele, ungalahlekelwa kufika ku-5-8 kilogram. Lapha udinga ukulungele ukuyeka noma yimiphi imikhiqizo yamaprotheni namafutha. Ukudla kusekelwe izithelo nemifino. Kungcono ukusebenzisa imikhiqizo yesizini, amathuba okuthola izinto eziyingozi (ezisetshenziselwa ukucubungula nokugcina) kuwo mancane amathuba okuba.

Ukukhanya okuluhlaza kulokhu kudla kunikezwa ngu:

- okusha, okubilisiwe, okuphekiwe ngaphandle kokungeza uwoyela, okubhakiwe, izithelo nemifino eyosiwe;

- amajusi asanda kufinywa, ama-uzvars, ama-compotes (akunconywa ukwengeza ushukela eziphuzweni, kodwa kwamukelekile ukuzitika ngezikhathi ezithile ngenani elincane loju lwemvelo);

- imifino (kunconyelwe ikakhulukazi ukudla ibasil, iparsley, idill, isilimo esidliwayo esinamagatsha anamanzi kanye necilantro).

Futhi, ekudleni kwamavithamini yemifino nezithelo ungafaka imbewu, izinhlobo ezahlukahlukene zamantongomane nezithelo ezomisiwe ekudleni. Kepha, njengoba lo mkhiqizo unokuqukethwe okukhulu kwekhalori, kufanele udliwe ngamanani amancane. Kungcono ukuyeka usawoti manje.

Qiniseka ukuthi uphuza amanzi ahlanzekile anele ngaphandle kwegesi kunoma iyiphi inketho yendlela yamavithamini (okungenani amalitha ayi-1,5 ngosuku). Kunconywa ukuthi udle kahlanu ngosuku, wenqaba ukudla amahora angu-2-3 ngaphambi kokulala.

Njengoba ingekho ingxenye yamaprotheni ekudleni, umsebenzi oqinile womzimba awunconywa. Kungcono ukuzikhawulela ekuzivocavoca umzimba okulula ukukhipha izingxenye eziyinkinga zomzimba.

Inketho No. 2 isikhathi eside, kunconywa ukuthi uqhubeke izinsuku eziyi-14. Ngaphezu kwezithelo nemifino, ukudla lapha kucebile okusanhlamvu, amafutha emifino kanye nesinkwa esimnyama (singashintshwa ngesinkwa se-bran, uma sifunwa). Uma unamathela kusikhathi sokudla esiphelele, ungalahlekelwa kufika kumakhilogremu angu-9 engeziwe. Ukufeza umphumela omkhulu, akufanele udle kuphela ukudla okuvunyelwe, kepha futhi ubambelele emithethweni ethile. Imifino nezithelo kusamele kube yisisekelo sokudla. Iphalishi kufanele lingadlulwa kathathu ngesonto, futhi kungcono ukudla isinkwa ekuseni (kungadluli ucezu olulodwa noma ezimbili). Kungcono ukudla isinkwa esomisiwe, bese upheka okusanhlamvu isikhathi esincane (ungadli!) Futhi usebenzise ngokushesha ngemuva kokupheka. Kunconywa ukuphuza ingilazi ye-rosehip broth nsuku zonke.

Uma ukwenqatshwa kwemikhiqizo yamaprotheni kubonakala kuwe kuwukugcona komzimba noma kuphikisana nezempilo, kuyasiza. Inombolo yokukhetha yokudla 3… Kuyindlela yamavithamini-amaprotheni. Isici esihlukile salolu khetho kusukela kwesibili ukuthi esikhundleni sokusanhlamvu namafutha emifino, kuvunyelwe ukufaka imikhiqizo yezilwane ekudleni. Okungukuthi: inhlanzi engenamafutha, inyama enomzimba omncane, ukudla kwasolwandle, i-cottage shizi, ubisi, i-kefir nolunye ubisi olumuncu lokuqukethwe kwamafutha amancane (mhlawumbe amafutha aphansi), amaqanda. Ungakwazi futhi ukukhokhela inani elincane le-Adyghe ushizi, i-feta cheese, i-mozzarella.

Ukuze usebenze kahle, zama ukushintshanisa izingxenye zemifino namaprotheni ekudleni. Isibonelo, yidla ukudla kwasekuseni ngokuthile okuqukethe amaprotheni amaningi, i-snack emifino noma isithelo, futhi uphinde udle imikhiqizo enamaprotheni ngesikhathi sasemini. Futhi usuku lonke, ukwephula ukudla kube izingxenye ezingu-5-6, udle, ugcina izimiso zokudla okuhlukile. Lokhu okuhlukile kokudla kwamavithamini yikhona okubekezelelwa kalula. Ngakho-ke, ingaqhutshwa kuze kube yinyanga eyodwa, ngemva kwalokho kungenzeka ngempela ukulahlekelwa amakhilogremu angu-15, konakalise isibalo sakho.

Uma udla izinsuku ezingaphezu kweshumi, ukuze uvikele ukulimala okungenzeka empilweni (ikakhulukazi ukuphazamiseka kwamahomoni, ukuphazamiseka kokusebenza kwesistimu yenhliziyo nemithambo yegazi), kufanelekile ukufaka noma yikuphi okusanhlamvu ekudleni. Yidla iphalishi kabili ngesonto ngemali engaba ngama-200 g ngasikhathi. Futhi, amahlandla ambalwa ngesonto, ukuze ugweme ukuntuleka kwamafutha okubalulekile, umzimba kufanele ufakwe ithisipuni lebhotela noma uwoyela wemifino. Vele ungazivezi ekwelashweni kokushisa. Ngendlela, uma kuqhathaniswa nokwedlule, inketho yokudla engunombolo 3, ngenxa yokuba khona kwamaprotheni ekudleni, ikuvumela ukuthi ungene kwezemidlalo ngokuzikhandla.

Imenyu Yokudla Kwamavithamini

Isibonelo sokudla okukhethwa kukho okungu-1 kokudla kwamavithamini

Ukudla kwasekuseni: i-apula nesaladi eliphakathi kwe-walnuts.

Isnack: ukuxubana kwezitshalo zeqanda ezigayiwe notamatisi.

Isidlo sasemini: isobho semifino ngamakhambi; isaladi yekhukhamba notamatisi enongwe ngembewu yesame.

Isidlo sasemini: i-apula elibhakwe ngezingcezu zama-apricot omisiwe nedlanzana lamagilebhisi omisiwe (noma nezinye izithelo ezomisiwe ozithandayo).

Isidlo sakusihlwa: isitshulu semifino (mhlawumbe uhlobo olungasona isitashi) kanye nama-kiwis ambalwa.

Isibonelo sokudla okukhethwa kukho okungu-2 kokudla kwamavithamini

Ukudla kwasekuseni: i-buckwheat ebilisiwe emanzini (ungangezela kancane amantongomane kuyo).

Isnack: ama-apula ambalwa.

Isidlo sasemini: isaladi, ehlanganisa iklabishi emhlophe namakhukhamba, i-spoonful yamafutha yemifino kanye nejusi lemon elisanda kufakwa; 1-2 izingcezu zesinkwa esine-toasted.

Isidlo sasemini: ipheya nengilazi yomhluzi we-rosehip.

Isidlo sakusihlwa: ithanga elibhakwe elinesithelo esomile esincane.

Isibonelo sokudla okukhethwa kukho okungu-3 kokudla kwamavithamini (indlela ye-vitamin-protein)

Ukudla kwasekuseni: i-cottage shizi (100 g).

Isnack: apula.

Isidlo sasemini: kufika ku-200 g wenhlama yenkukhu ebilisiwe.

Isidlo sakusihlwa: isaladi lekhukhamba notamatisi.

Isidlo sakusihlwa: amaqanda amabili enkukhu, abilisiwe noma aphekwe epanini elomile.

Isidlo sakusihlwa sekwephuzile: ama-3-4 plums

Izimo ekudleni kwamavithamini

  • Akunakwenzeka ukuhlala ekudleni kwamavithamini ngesikhathi sokukhulelwa kanye ne-lactation, intsha, abantu abanezifo ezingapheli esiteji esibi.
  • Indlela yenombolo 3 (uvithamini namaprotheni) akufanele isetshenziswe uma kwenzeka izifo zezifo zezinso nezesisu.
  • Noma ngabe yiluphi uhlobo lokudla okunevithamini olukhethayo, kunconywa kakhulu ukuthi uvakashele udokotela ngaphambi kokukulandela bese ubonisana, uhlola ngokwanele impilo yakho.

Izinzuzo zokudla okunamavithamini

  1. Ekhuluma ngezinzuzo zokudla kwamavithamini ngokuhlukahluka okuhlukile, kufanelekile ukuphawula ukwehla kwesisindo okubonakalayo. Njengomthetho, umphumela usobala.
  2. I-Fractional futhi iyanelisa impela (ikakhulukazi kunketho yesithathu) umsoco ufaka isandla ekutheni inqubo yokwehla kwesisindo yenzeka ngokukhululeka, ngaphandle kokuzwa indlala ebabayo.
  3. Imikhiqizo yokunciphisa umzimba iyatholakala. Ukuthenga kwabo ngeke kushaye ibhajethi yakho. Futhi uma unengadi yakho noma i-cottage yasehlobo, lokhu kuhle kakhulu. Ngempela, kulokhu, isisekelo sokudla singenziwa ngokudla, ikhwalithi yayo engabangeli ukungabaza kuwe.
  4. Izinzuzo ezithelo, amajikijolo nemifino zigcwalisa umzimba ngendlela kavithamini zifanelwe ukunakwa okukhethekile. Ngakho-ke, izipho zemifino emisha yemvelo (ikakhulukazi ukhukhamba, i-bell pepper, iklabishi yezinhlobo ezihlukahlukene) zisicebisa ngesamba esikhulu sevithamini C, edume ngezakhiwo zayo zokuqinisa umzimba. Itholakala futhi ngobuningi kuma-strawberries, amagilebhisi, ama-strawberries, amawolintshi, ama-currants amnyama.
  5. Abahlinzeki bevithamini K bahlanganisa utamatisi, ulethisi nesipinashi. Amavithamini amaqembu A, PP no-D atholakala ngobuningi emaqathi, iklabishi (elimhlophe nekholifulawa) nezinye izithelo nemifino.
  6. Ukuhlala ekudleni okunjalo, asikho isidingo sokuthatha enye eyinkimbinkimbi yamakhemikhali amaminerali. Ngaphezu kwalokho, uzokwazi ukuhlinzeka umzimba ngezinto eziwusizo kakhulu kunokudla kwakho kwangaphambilini.

Okubi ngokudla kwamavithamini

  • Kwabanye abantu, ukungalungi kokudla kwamavithamini kungaba isincomo sokudla kancane, hhayi wonke umuntu, isigqi sempilo sanamuhla sikuvumela ukuba uvame ukudla okulula.
  • Ukushintshela ohlotsheni lokudla olunconyiwe kungaba yinselelo kulabo abajwayele ukudla kakhulu. Ngeke kube lula ukuthola ukudla okwanele ezingxenyeni ezincane ekuqaleni.
  • Ubunzima bokulandela imithetho yokudla kwamavithamini bungazwakala ngezinyo elimnandi.
  • Ngaphandle kwezinzuzo eziningi kakhulu, labo abafuna ukuguqula lesi sibalo kusamele bazihlomise ngokubekezela nangokuzimisela.

Ukwenza kabusha ukudla okunamavithamini

Ukunamathela kunoma yikuphi okukhethwa kukho kokudla kwamavithamini (uma uhlale kuwo kuze kube amasonto amabili) akunconywa ezinyangeni ezimbili ezilandelayo ngemuva kokuphela kwayo.

Uma isikhathi sokudla-ukudla sesedlule esikhathini sezinsuku eziyi-14, kungcono ukulinda okungenani izinyanga ezintathu ngaphambi kokuqala kabusha umncintiswano wokudla.

shiya impendulo