Cishe noma yikuphi owesifazane omncintisayo amaphupho okudla okunganikezeli nje umgqa owodwa, kodwa futhi nenduduzo yengqondo, ukulahlekelwa isisindo akuwona umthwalo. Kuvela ukuthi lokhu kufezeka. Ukuze uthole ukudla okunomqondo okwenziwe ngokwengqondo esikhumbeni sakho siqu, kudingeka uzithole uhlelo lokulahlekelwa amaphesenti angu-6 . Nsuku zonke kulokhu kudla nokuziqhenya ekukhuthazeleni kuzokwanda ukuphefumula kwakho okulambile. Ngaphezu kwalokho, sizokunikeza izindlela zokupheka, ukuze ukubuyekezwa mayelana nokudla kwamapilishi angu 6 kungcono kakhulu.
Imithetho kanye nama-nuances
Umlobi wezokudla ungumhlengikazi waseSweden u-Anna Johansson. Indlela elula yokwenza lokhu yukuthi emva kokuqala lokhu kudla, ufuna ukuqhubeka uhlala kuso. Kungani-funda ngezansi.
Ihlala izinsuku ezingu-6, iqukethe ama-mono-diet ayisithupha, ibukeka njengezimbali ezingu-6. Okokuqala, ukulahleka kwesisindo kumele udwebe imbali, enamakhemitha angu-6, lokhu kuyisisindo esikhulu sokudla. Ngamanye amacembe afane 1 mono-yokudla. Ngemuva kosuku olulodwa (= ukudla oku-1), uqeda i-petal eyodwa.
Ngakho-ke, okunye kokudla kokuqala ukudlala okukhangayo, ngoba ngemuva kokukhipha isilwane esisodwa, uzoba namahloni ngaphambi kokuba kube namahloni okungahlali ngolunye usuku.
I-nuance yesibili yisona isimiso sokuba se-mono-diet. Ngokusho kocwaningo oluqhutshwa ngabanakekeli bokudla, amahora angu-25 e-mono-yokudla iyona enhle kakhulu ekulahlekeni kwesisindo. Okubalulekile ukuthi umzimba wethu, ojwayele ukudla okuhlukahlukene, ukudla kokuqala (ukwazi ukuthi kuzoba khona okunye okunye) kuzowuthatha "ngokungacabangi." Khona-ke ukulinda imenyu ehlukahlukene kuqala, futhi "uzondla" ngezinhlanzi - yizo zonke ama-khalori futhi zasetshenziselwa ngokugqamile umzimba.
Usuku lwesibili uqhubeka nomdlalo nomzimba, kuphela ngomkhiqizo ohlukile. Ngakho-ke, umzimba ugawula ukudla "kungenalutho", ulindele enye into, futhi ngezidingo zawo usebenzisa ama-glycogen namafutha.
Futhi ungesabi ukondla okudliwayo - ngokudla kwama-petals ayisithupha, kunezindlela eziningi zokupheka.
Isimiso se-mono-yokudla sihle futhi ngoba ukugaya kusebenza ngokugcwele. Uma sixuba amaqembu ahlukahlukene wemikhiqizo, ukugaya kwabo kuhamba kancane, futhi manje, wonke ama-enzyme asebenza nomkhiqizo owodwa kuphela.
QALA ekudleni kwama-petals ayisithupha
Ngokuhlukile, kubalulekile ukugcizelela umphumela omuhle we-BEACH - ukushintshaniswa kwamaprotheni-carbohydrate ekudleni kwethu. Ngakho-ke, imenyu kanye zokupheka zokudla kwama-petals angu-6 zakhiwe ngendlela yokuthi emva kwansuku zonke amaprotheni kukhona ama-carbohydrate. Lokhu kuzonciphisa ukhathala kwemisipha, kanye nokuqedwa kwemisebenzi yengqondo, okwenzeka lapho kuntuleka kwe-carbohydrate.
Ngokuqondene namafutha, imikhiqizo yethu iqukethe ama-acids amaningi e-polyunsaturated, angakhokheli ekutheni amafutha aphethwe, kodwa, ngokuphambene nalokho, asize ukuba balwe.
Ukuhleleka kokudla
Kuyisikhathi esiphezulu sokukutshela ekudleni kwakho ezinsukwini ezingu-6 ezilandelayo:
- Usuku olulunye - inhlanzi;
- 2 usuku - imifino;
- Usuku lwesithathu - inkukhu;
- Usuku lwe-4 - okusanhlamvu;
- 5 usuku - i-curd;
- Usuku 6 - izithelo.
Futhi izinsuku ezingekho nhlobo azikwazi ukushintshaniswa, ngisho namaprotheni ezinamaprotheni.
Ngosuku lokuqala uzobe ulahlekelwe kakade kwamanye amafutha akho, ngoba inhlanzi ibuye idietetic kakhulu kune-turkey. Ngeke uzizwe ulambile ngempela, ngoba inhlanzi ngumkhiqizo ophezulu weprotheyini. Ngosuku uvumelekile ukuba udle kuze kufike ku-½ kg yenhlanzi. Futhi uma inhlanzi ingabilisi nje, kodwa futhi ithole izindlela zokupheka izitsha, ukudla kwama-petals angu-6 kuzokunqoba kusukela ngosuku lokuqala:
- inyamaballs kusuka cod nemifino;
- i-sargan ibhaka;
- chum salmon.
Ngosuku lwesibili udla cishe 1.5 kg yemifino. Zingabanjwa, ziphekwe noma zivele zidla okuluhlaza.
Usuku lwesithathu yinkukhu. Sinikeza:
- isifuba senkukhu esibhakabhaka;
- isobho senkukhu nemifino;
- inkukhu fillet on the grill.
Ngosuku lokudla ungazijabulisa ngokwakho nge-kash - rice, i-oatmeal, i-millet, i-buckwheat, i-corn, i-barley ye-pearl, njll. Ngosuku lwe-curd, ungahlanganisa i- cottage shizi nge-yogurt ephansi yamafutha nobisi. Futhi phakathi nosuku lwezithelo, wena-ke uyojabula ukuzitholela ngezithelo ezihlukahlukene, ngaphandle kwemingcele eningi.
Ukupheka
Ama-Meatballs ane-cod nemifino
Izithako:
- cod - cishe 400 g;
- imifino (anyanisi kanye namakhambi) - amahlumela ambalwa;
- Izinongo (zemvelo kuphela, ngaphandle kokulondolozwa kanye nosawoti) - ukunambitha.
Ukulungiselela
Susa i-tresku kusuka esikalini, amaphiko, ikhanda, isikhumba, amathambo. Kudla inyama ngokusebenzisa i-grinder inyama, uhlanganise imifino eqoshiwe kanye nezinongo. Yakha ama-balls. Faka i-baking sheet ehlanganiswe nephepha lesikhumba. Bhaka cishe imizuzu engu-20 ngo-180 °.
Ama-buckwheat burgers
Izithako:
- ibhakede lokupheka eliphekiwe - ½ kg;
- imifino kanye nezinongo ukunambitha.
Ukulungiselela
Ukupheka ubilisiwe ngamakhemikhali kabili ngokusebenzisa i-grinder yenyama enezimbobo ezincane. Hlanganisa nemifino, izinongo, ifomu lokusika. Faka i-baking sheet ngephepha lesikhumba bese ubhaka kuze kuphekwe.
Umbhangqwana on Couple
Izithako:
- chum - cishe 300 g;
- imifino - 1 bunch;
- izinongo - ukunambitha.
Ukulungiselela
Ketu uthathe izingcezu ezincane, ufafaze izinongo, ugobe ngamakhambi aqoshiwe. Faka i-stand steam, okumele ibeke kuqala epanini lokuthosa ngamanzi. Emanzini okupheka, ungafaka amahlumela ambalwa ama-herb for flavour. Vula inhlanzi izikhathi eziningana ngesikhathi upheka.