Uma kukhona isifiso sokususa isisindo esiningi, isinqumo esifanele siyobe sishintsha ekudleni kokudla kwesisindo. Sekuyisikhathi eside kutholakale ukuthi impumelelo ingaphezu kuka-70% ngokuthembela kokudla. Eqinisweni, imithetho ye-dietetics ilula, kodwa kuzodingeka wenze izinguquko ezithile. Isikhathi sokuqala siyoba nzima, kodwa emva kwesikhathi esithile umkhuba wakhiwa, futhi ukudla okulungile kuyoletha injabulo kuphela.
Izimiso ze-PP zokulahlekelwa kwesisindo
Okokuqala udinga ukuqeda imikhiqizo eyingozi, ukususa ukudla okusheshayo , ukupheka, okumnandi, okunamafutha, amasobhoji, usawoti nezinye ukudla okulimazayo ekudleni kwakho.
Okusemqoka kwe-PP yokulahlekelwa isisindo:
- Kubalulekile ukushintshela ekudleni kokuhlukaniswa, okuzolawula ukuzwa kwendlala nokugwema ukudla okudliwayo. Ngaphezu kokudla okuyisisekelo, kufanelekile ukufaka ukudla okulula okubili. Sicela uqaphele ukuthi izingxenye kufanele zibe ezincane.
- Qala usuku lwakho ngengilazi yamanzi ahlanzekile, ukuphuza ngama-sips amancane. Ukudla kwasekuseni kunconywa ngesigamu sehora, futhi lokhu kudla kufanele kube okunethezeka kakhulu. Kungcono ukunikeza okuthandayo ekukhonzeni i-porridge.
- Ukudla kwe-PP ukulahlekelwa isisindo kusho ukusebenzisa izithelo nemifino esisha, okumele kube ngu-40% wokudla. Zinevithamini, amaminerali kanye nezinye izinto eziwusizo. Kuhlanganiswe nokubunjwa kwe-cellulose kunomphumela omuhle ohlelweni lokugaya ukudla.
- Ungakhohlwa ngokudla kwamaprotheni, okubandakanya imenyu yezinyama zokudla, inhlanzi, i-cottage shizi, ushizi kanye ne-yogurt. Into esemqoka ukukhetha ukudla okungewona ikhalori.
- Umkhuba wansuku zonke wesikhuzo esidakiwe unama-2 amalitha, okubalulekile ekusetshenzisweni kwemithi nokuhlanzwa komzimba. Ngaphezu kwalokho, ngokuvamile abantu babona ukulamba indlala, ngakho-ke kunconywa ukuthi isigamu sehora ngaphambi kokudla, uphuze 1 tbsp. amanzi.
- Kungcono ukuhlakulela phambili imenyu ye-PP ngesonto ukulahlekelwa isisindo, okuzogwema ukusetshenziswa kwemikhiqizo eyengeziwe.
- Kubalulekile ukuthi ufunde ukupheka kahle, ngakho-ke khetha ukupheka, ukupheka, ukubeka, ukuqhuma noma ukugcoba.
- Ukudla kufanele kube okuhlukahlukene ukuze uthole injabulo ekudleni futhi ungazami ukuzama into engavunyelwe. Ukuzama, ukuzama ukuhlanganisa imikhiqizo ehlukene nokuthandayo.
- Ngemuva kokudla, kutuswa ukuba ungathathi indawo engezansi isikhathi sehora, njengoba lokhu kuzodala inqubo yokugaya ukudla, okusho ukuthi ukudla ngeke kutholakale kahle.
- Ukuvuka kusuka etafuleni kuyadingeka ngomqondo omncane wendlala, ngoba umuzwa we-saturation ulandela emva kwesikhathi.
Imenyu ye-PP isonto ukulahlekelwa isisindo
Uma kungekho ndlela yokuya kumdla wezokudla, ungakwazi ukuthuthukisa imenyu ngokwakho, ngokusekelwe ezimisweni ezichazwe kanye nezibonelo ezingezansi, kanye nokuthanda kwakho.
Inombolo yokukhetha 1:
- ibhulakufesi: ingxenye ye-oatmeal ephekwe emanzini, i-apula eqoshiwe, ikhofi noma itiye;
- Umswakama: I-yogurt yemvelo namantongomane ambalwa;
- Isidlo sasemini: ingxenye yesobho lezinkukhu, amazambane ahlambulukile, i-steam fish cutlet kanye nejusi yemvelo;
- Isiphuzo: isaladi yezithelo kanye nabaqashi ababili;
- dinner: isitshalo semifino, ucezu lwenhlanzi kanye netiyi.
Inombolo yesi-2:
- ibhulakufesi: isaladi yemifino, amaqanda aphuziwe, ikhofi yezinyosi kanye nemvelo;
- Isiphuzo: izinkwa ezimbalwa nge-cottage shizi nemifino;
- Isidlo sasemini: isobho semifino, inyama yezinkukhu, i-vinaigrette kanye ne-compote;
- Ukunambitha: I-fat-fat fat cottage shizi nge ukhilimu omuncu nezithelo zomisiwe;
- dinner: isifuba esisikiwe, i-vinaigrette kanye netiye.
Inombolo ye-3:
- ibhulakufesi: isangweji esenziwe ngesinkwa esiphelele, inkukhu noma i-salmon encane enosawoti, amaqabunga e-ulethisi, ushizi ophansi kanye nemifino;
- Umswakama: amakhukhi amabili e-oatmeal okuzenzela;
- Kwasemini: ukukhonza i-lasagna yemifino.
- Ukudla okuncane: inhlanganisela encane yamantongomane nezithelo zomisiwe;
- dinner: ingxenye yerayisi yasendle nezilwane zasolwandle.