Ukudla kwe-nyukliya, okungekho imenyu cishe yesonto ingatholakala kule ngqungquthela, kuthiwa yiSwitzerland yokudla, ngoba bakholelwa ukuthi abakhi bayo bayovela kuleli zwe. I-atomic ngoba ivumela isonto nje ukuthi lilahle ama-5 no-kg ngaphezulu, futhi lokhu kuwumphumela omuhle kakhulu. Kukho konke lokho, ngeke alambile, kodwa uzomvumela ukuba aphile impilo evamile.
Kuyini okuyisisekelo?
Uma udweba imenyu yokudla kwe-athomu, kubalulekile ukunamathela esimisweni sokushintsha amaprotheni nezinsuku ze-carbohydrate. Phakathi nezinsuku ezimbili zokuqala zokudla okunjalo, umzimba unesikhathi sokuxosha yonke indawo yokugcina i-glycogen futhi idlula ekushiseni kwamafutha. Ngakho-ke akaqali ukuchitha isisindo somzimba, ukulahlekelwa isisindo futhi "uphonsa esithandweni" amaprotheni amaningi, futhi ngosuku olulandelayo usika okuqukethwe kwe-caloric yokudla, ukunciphisa inani lamaprotheni namafutha, kodwa ukwandisa inani lama- carbohydrate . Ngenxa yalokho, i-glycogen esiswini nesimungumzimba igcinwa, kodwa amafutha, adliwe ukuze athole amandla, ayancibilika phambi kwamehlo.
Imenyu yokudla kwe-athomu yeviki
Kungenziwa ngokuzimela, besebenzisa kuzo zonke izinsuku ezingavamile zokudla kwamaprotheni, nakuwo wonke ama-carbohydrate. Futhi ama-carbohydrate - lokhu akusho amaqebelengwane, amaqebelengwane, isinkwa nezinye izidumbu. Kanye ngosuku, ungakwazi ukupheka ezinye okusanhlamvu, futhi njengoba konke ukudla kudla izithelo nemifino. Kubalulekile ukuphuza amanzi amaningi ngangokunokwenzeka - i-mors, itiye, i-compotes, i-jelly, amanzi amaminerali ngaphandle kwegesi.
Imenyu eseduze yosuku lweprotheyini yokudla kwe-athomu:
- zokudla kwasekuseni, amaqanda abilisiwe noma amaqanda aphuziwe;
- for dinner, ubilisiwe noma obhakiwe. Ungakwazi ukupheka inhlanzi;
- ngokuba i-casserole yama-curly e-morning snack;
- for dinner, inkukhu isifuba kanye ingilazi yogurt. Ungadla ucezu ushizi.
Imenyu eseduze cishe yosuku lwama-carbohydrate:
- for isaladi sakusihlwa izithelo;
- ukudla kwasemini, noma yikuphi okusanhlamvu;
- kuphakathi kwe-morning snack jelly, ephekwe ngesisekelo sezitshalo namajikijolo;
- for dinner, isaladi yemifino.
Yiqiniso, ukudla kwe-athomu akulethi kuphela ukuzuza kokulahlekelwa isisindo, kodwa futhi kuyingozi. Kumelwe kugwenywe yi-diabetes ehlushwa izinso nezinso zokugaya ukudla. Kunoma yikuphi, okungaphezulu kweviki akufanele lilandelwe.