Akukho lutho oluyinqaba ukuthi abesifazane abaningi abalandela ukubonakala kwabo ngokuhamba kwesikhathi baphendukela ekutheni izithelo zokudla, ngoba sonke siyazi kusukela ebuntwaneni: izithelo namajikijolo yisitolo sokugcina amavithamini namaminerali! Ukudla okunjalo kusiza futhi kunciphise isisindo, futhi kuthuthukise umbala nesimo sesikhumba, kwandisa ukuzivikela komzimba futhi kubuye kuvumele ukusebenza komgudu wokugaya ukudla.
Uhlobo luni lwesithelo ongayidla ekudleni?
Akusiyo njalo ukusebenzisa izithelo ekudleni ngokuthandeka kuthinta isibalo sethu. Uma umgomo wokudla ukulahlekelwa isisindo esiningi, udinga ukwazi ukuthi yiziphi izithelo ezingatholakala, futhi yiziphi ezivunyelwe nsuku zonke. Kuxhomeke ezintweni ezimbili: okuqukethwe kwekhalori yomkhiqizo nokuqukethwe ushukela kuwo. Amakholori ambalwa kakhulu: ikhava, i-grapefruit, i-orange, i-mandarin, i-strawberry, okusajingijolo, i-apula, i-peach kanye ne-apricot. Kulezi zithelo, kufika ku-50 kcal ku-100 g. Inani elincane le-ushukela eplamu, ikhabethe, i-papaya, i-bribhiliki, i-strawberry kanye nokusajingijolo. Kuzo kuphela kufika ku-6 g ushukela ku-100 g.
Yiqiniso, lokhu akusho ukuthi udinga kuphela ukudla ama-calorie aphansi nezithelo ezingenasiphundu. Ukusabalalisa okunamandla kule mikhiqizo ekudleni kwakho, ukuwafaka ezinye izitsha kuyokusiza ukuthi ulahlekelwe isisindo ngokushesha. Kukhona nezithelo ezithinta isethi yesisindo esiningi. Amarekhodi okuqukethwe kwe-caloric nokuqukethwe ushukela - ubhanana. Kubalulekile futhi ukunciphisa ukusetshenziswa kwezithelo ezomile, kunamapereyi amancane namagilebhisi amancane, ngoba anama-kilojoule aphezulu.
Izithelo zokudla ukulahlekelwa isisindo
Asihlale sicabanga ngomzimba wethu uma sikhetha indlela yokulahlekelwa isisindo . Umphumela ungaba izinwele ezincane, ukuhlukana ngezipikili njalo, ubuciko obuhlaza kanye nezibhamu, ngoba ubuhle bomzimba wethu buxhomeke kulokho esikudlayo. Izithelo zokudla zokulahlekelwa isisindo, imenyu ongakhetha yona ngokuthandayo, ingcono kakhulu-yezempilo futhi iphumelele. I-fibre, equkethe izithelo, ihlanza umzimba, amavithamini namaminerali ayenzela ukungabi nezinto ezibalulekile ekuphileni. Umphumela ungaba ukulahlekelwa kwesisindo kuze kube ngu-5-6 kg.
Izithelo zokudla ukulahlekelwa isisindo izinsuku ezingu-7
Ukudla kwezithelo eziyisikhombisa kwezinsuku eziyisikhombisa kuyaphawuleka futhi akusho ukuthi zonke izinsuku eziyisikhombisa uzodla izithelo kuphela. Ukudla kungabandakanya imifino engenawo isitashi, amasobho avela kulezi zitshalo, imikhiqizo yobisi ephansi kakhulu, kepha ukudla okungama-70-80% okufanele kusetshenziswe kufanele kube izithelo namajikijolo. Ukudla izithelo ngesonto ukudla okuyisihlanu nsuku zonke, kusadingeka ukuphuza cishe 1.5-2 amalitha kagesi ngosuku. Lawa ngamanzi, itiye eluhlaza kanye namajusi asanda kuhlanjululwa. Imizuzu engu-20 ngaphambi kokudla, uphuze ingilazi yamanzi.
Imenyu yesampula ngosuku olulodwa:
- Ukudla kwasekuseni : ama-smoothies kusuka ku-strawberries no-orange nge-add yogurt yemvelo.
- Isinkwa : i-apula eluhlaza.
- Usuku lokudla : isobho lamaqathe, isilimo esidliwayo esinamagatsha anamanzi, anyanisi nekholifulawa.
- Ntambama ukudlala : isaladi kusuka ku-orange, okusajingijolo kanye ne-kiwi.
- Isidlo : i-apple ebhakawe kanye nengilazi ye-fat-fat kefir.
Yidla ngezithelo ezimuncu
Kukhona nemibandela eyingozi kakhulu yokudla okunomsoco nokusetshenziswa okungenamkhawulo kwamanzi. Zihlala zingaphansi - izinsuku ezingu-3-4. Ngokuvamile lezi ziyi-mono-diets, lapho izithelo ezithile zidliwa kulo lonke usuku noma ngisho nokudla konke. Okuthandwa kakhulu yi-apula kanye ne-grapefruit. Uma uphikisana nemikhawulo enjalo ekudleni, kudingekile ukuzama ukuhlanganisa imenyu yakho kusuka ezinhlobonhlobo ezihlukahlukene ze-acidic. Ukuze wenze izithelo zakho zidla ngokuphumelelayo, sebenzisa itafula.
| Isithelo esimnandi nesomuncu | Izithelo ezivuthiwe |
| Okusajingijolo | I-Orange |
| Ama-strawberries | I-Grapefruit |
| I-apricot | I-Ananas |
| I-Peach | I-Lemon |
| Ama-strawberries | Apple (izinhlobo ze-asidi) |
| Ama-blueberries | I-Cherry |
| Mango | I-Plum |
| I-Watermelon | Blackberry |
| AmaGrenade | |
| I-Mandarin | |
| I-Cranberry | |
| Lingonberry |
Isidlo-Ukuphuza Ukudla
Lokhu kudla, okugxila kakhulu emanzini nasezimpandeni ezifakwe ngokushesha . Ngosizo lwemali enkulu yetshezi ethuthukisa umzimba, umzimba uhlanzwa nge-toxins nobungozi obuyingozi. Ukudla izithelo, imenyu equkethe izithelo ezivuthiwe kuphela, amajusi amasha, itiye elihlaza kanye namanzi ahlanzekile, angapheli izinsuku ezingu-3-5. Phakathi nalesi sikhathi, udinga ukuphuza mayelana no 2-2.5 amalitha kagesi ngosuku.
Ukulimaza izithelo zokudla
Ngaphambi kokuba uqale ukunamathela kokudla okunomsoco, kubalulekile ukuqonda ukuthi ukudla okunjalo kulungile yini emzimbeni wakho, ngoba kuthinta ngqo impilo yakho. Kungakhathaliseki ukuthi zithela kangakanani, kwezinye izifo, ukuhlolwa okufanayo kokudla kuyaphikisana. Ingozi ethile yezinye izigaba zabantu iyisidlo sokudla okunzima. Kubalulekile ukugcina isikhathi esinqunyiwe sokudla okulinganiselwe ukuze umzimba ungahlupheki ngenxa yokungabi nezinto eziwusizo ezingekho ezitshalweni.
Ungasebenzisi izithelo eziningi namajikijolo amaningi:
- abantu abaphikisayo;
- abantu abanezifo ze-pancreatic;
- abantu abahlukunyezwa yisilonda nesisu esiswini esinama-asidi aphezulu.