Isazi sokudla okunomsoco uSvetlana Fus usiza abantu abanesisindo esiningi sokulahlekelwa isisindo futhi baqale impilo entsha. Ngenxa yeseluleko sakhe, abaningi abahlanganyeli kulo mboniso "Balinganise futhi bajabule" baphonsa inani elikhulu lama kilogram futhi manje badla ngokuhluke ngokuphelele. USvetlana Fus uye wakha imenyu ekhethekile yokulahlekelwa isisindo, okuyinto umuntu angayisebenzisa.
Iseluleko sezokwelapha
- Ukuze ulahlekelwe isisindo, udinga ukunciphisa okuqukethwe kwekhalori yemenyu yansuku zonke. Kubalwa ngabanye, kodwa inani eliphelele alifanele libe ngaphansi kuka-1200 kcal.
- Kubalulekile ukugcina ibhalansi yamanzi emzimbeni, nsuku zonke kubalulekile ukuphuza okungenani amalitha amanzi angu-1.5.
- Ngaphambi kokudla kwasemini, kunconywa ukuba udle izithelo ezintsha nama- carbohydrate .
- Ukudla kwamaprotheni kufanele kuphekwe emotweni noma kuphekwe.
- Ukuze ungazizwa ulambile, sebenzisa ukudla okuwusizo.
Imenyu yokudla evela kuSvetlana Fus
Kubalulekile ukuthi imenyu eyakhiwe ngumuntu odlayo akuyona eqinile futhi wonke umuntu unethuba lokuzilungisa, ngokubheka isimo sempilo nezinye izici zomzimba.
Imenyu yokudla yesampula kaSvetlana Fus
- Ekuseni: ibhakhehethathi, engabhekwa ngamafutha omnqumo namatamatisi nge-shizi kanzima.
- Isinkwa: i- apula.
- Usuku lokudla: i- borscht yemifino ene-ayisikhilimu omuncu ophansi, kanye nenyama encane yamanoni aphansi, angabhekwa noma aphekwe ngemifino namakhowe.
- Ukudla kwesidlo: izicucu ezivela ezinhlanzi, ezithambile, isaladi emifino kanye nesinkwa esincane sefulawa.
Phakathi nosuku, kuvunyelwe ukuphuza i-compote kusuka ezitshalweni ezomile, namanzi angabonakali kanye nengilazi ye-kefir noma ubisi.
Iziphakamiso zezintandokazi uSvetlana Fus ekuhlanganiseni imenyu yansuku zonke
- Ekuseni ku-plate yakho kumele kube khona ama-carbohydrate namaprotheni. Isibonelo, iphalishi enamantongomane, ushizi, imifino enamanzi, amaqanda, njll Kodwa kusukela emifino ehlanzekile kumele ilahlwe ukuze ingamcasuli. Ukudla kwasekuseni kuyinzuzo yokudla okunomsoco kanye nekhalori.
- Ikhofi kungcono ukuphuza emva kwesikhathi emva kokudla kwasekuseni.
- Kusemini kunconywa ukuba udle inyama noma inhlanzi, kanye nemifino . Bangagcwaliswa ngamafutha omquba.
- Uma ulinda amahora ambalwa ngaphambi kokuba udle, kodwa ufuna ngempela ukudla, khona-ke ungadla izithelo ezomile, amantongomane noma into emikhiqizo yobisi olumuncu.
- Ukuze sidle ukudla, umeluleki wezokudla ucebisa ukudla okuthile okulula, njengesiqu semifino noma isidlo samaqanda.
- USvetlana Fus uthi inqubo yokulahlekelwa isisindo kumele ihambe kancane kancane, kuphela kuleli cala uzozuza imiphumela emihle ehlala isikhathi eside.