I-Kefir yokudla isisindo sokulahlekelwa kwesisindo ngenye yezondlo ezifake imfashini: ayithinti impilo engafanele, ayidingi ukuhlupheka okuqhubekayo yindlala (ngokuhlukahluka okuningi), futhi inikeza imiphumela emihle esheshayo, njengoba i-yogurt imkhiqizo ophansi kakhulu wekhalori, ebalulekile emathunjini emathunjini. Ungakhetha noma iyiphi inketho, konke kusebenza kahle.
Ukudla okusheshayo kwe-kefir (i-mono-diet)
Lolu khetho luhlala izinsuku ezintathu nje kuphela, futhi ikakhulukazi lokhu kudla kwe-kefir kuphumelela esiswini, ngoba kunokuhlanzwa okusebenzayo kwamathumbu, okubangela isisu ukuba siyeke ukugxila futhi sizoba ngaphezulu. Ungalahlekelwa kufika ku-3 kilogram.
Imenyu ye-kefir yokudla ilula kakhulu: ungaphuza kuze kufike ku-1.5 amalitha we-1% kefir ngosuku, kanye nama-2-3 amalitha amanzi ahlanzekile. E-kefir, ungangezela i-bran (hhayi emnandi), futhi mhlawumbe i-fiber (njenge-"Fiber Siberian" edumile). Iqeda ngokuphelele umuzwa wendlala futhi inikeza umuzwa wokukhanya.
I-Kefir idla zonke izinsuku
Sonke sicabanga ukuthi usuku lungakanani. Okusemqoka kokudla okunjalo ukuthi ngosuku olulodwa uzoba nosuku lokuzila ukudla, lapho zonke izimo ezichazwe ku-kefir mono-yokudla okusheshayo zifanelekile.
Ngolunye usuku ungadla njengoba uthanda, noma kunjalo, uma ugwema ukudla okuphezulu kakhulu kwekhalori, ukuphumelela kokudla kwe-kefir kuzoba ngaphezulu.
I-Kefir yokudla kwe-Institute of Nutrition
Lokhu kuyindlela enhle kakhulu, enokulinganisela, lapho izinsuku ezingu-21 ungakwazi ukulahlekelwa isisindo ngo-10 kilogram. Kuyinto emnandi ukuthi ukudla okunjalo akusho imenyu ethize, futhi izidingo azizona ezinzima kakhulu:
- Khulisa okuqukethwe kwekhalori kokudla kwakho. Khetha ukudla okunamafutha aphansi, inyama enamafutha aphansi, hhayi izithelo nemifino esithambile.
- Khipha ngokuphelele ushukela, isinkwa, izimpahla eziphekiwe namazambane.
- Phuza kungaba 1.5 amalitha ngosuku: ngempela - 1 litre ka 1% kefir, okunye - izibuko ezimbili zamanzi.
- Nciphisa ukusetshenziswa kasawoti! Ungadluli amagremu amahlanu ngosuku, ungakudli usawoti lapho upheka, kodwa kuphela epulazini.
- Yidla nsuku zonke ngesikhathi esifanayo, izikhathi ezinhlanu kuya kweziyisithupha ngosuku (kwasekuseni, ngesidlo sasekuseni sesibili - i-kefir, isidlo sasemini, itiye ntambama - i-kefir, isidlo sakusihlwa, i-kefir sekwephuzile).
Imiphumela yokudla kwe-kefir incike ekutheni ufeza kanjani zonke izidingo ngokucophelela: ngaphezu kwalokho, i-kefir ijwayelekile ukwenza i-microflora yamathumbu, futhi ngokuvamile uyozizwa ulula futhi ujabulise.
I-Kefir-cottage cheese yokudla
Lokhu kudla kwe-kefir kuphumelela ukulahlekelwa isisindo esiswini, ngoba kokubili i-cottage shizi kanye ne-yogurt kukhuthaza kahle umzimba, okwenza umzimba ube namandla - kuhlanganise namafutha esitolo.
Ukudla kudinga ukushintshwa kwezinhlobo ezintathu zamamenyu:
- Usuku lwe-Cottage ushizi. Kulo lonke usuku, udinga ukudla ama-gramu ama-500-600 (amaphakethe amathathu) we-cottage shizi (amanothi angu-0-5%), uwahlukanisa ube yizilinganiso eziyisithupha ezilinganayo kumavolumu. Ungayiphuza kuphela ngamanzi, ngesikhathi sokuphuza amanzi ahlanzekile - cishe amalitha amabili.
- Usuku lwe-Kefir. Kubalulekile ukuphuza 1 - 1.5 amalitha we-1% kefir ukuthola okufanayo oku-6.
Ngaphezu kwalokho, ungaphuza kuze kube ngamalitha amabili amanzi. - Usuku lwe-Kefir-cottage shizi. Yidla okungaphezu kwama-300 amagremu we-cottage shizi no-750 ml we-kefir. Yebo, futhi izingxenye ezifanayo zokuthola ama-5-6. Futhi, ungakwazi ukuphuza ngokweqile amanzi kuphela.
Ukudla okunjalo kungalandelwa kusuka ezinsukwini ezintathu kuya kwezingu-6. Ngaphambi kokushiya ukudla kwe-kefir, qala kancane kancane wengeze ezinye imikhiqizo futhi ungafaki i-kefir ngokushesha. Okusho ukuthi emva kwezinsuku ezingu-3 noma eziyisithupha zokudla okunomsoco kulesi simiso, shiya i-yogurt ne-cottage shizi ukuze uthole ukudla kwasekuseni nasekudleni, bese udla nokudla okujwayelekile kuwe. Ngosuku olulandelayo, engeza ukudla kwasekuseni emikhiqizweni evamile. Buka ukudla kwe-caloric, kukhona ingozi yokuthola ngokushesha isisindo uma uhlasela futhi unakho konke okufunayo.