Abantu abaningi baphumule lapho kuqala isimo sezulu esibanda futhi bazivumela ngokweqile ngokudla. Ama-kilogram eqoqwe ebusika baphoqeleka ngokuqala kokushisa ukufuna indlela yokwenza isisindo ngokushesha futhi ubuyele efomini. Ukuze ugweme lokhu, ungasebenzisa ukudla okubusika okuphumelelayo.
Ukudla okunempilo ebusika
Ngenkathi ebandayo, umzimba ungena ekusebenziseni amandla okunciphisa amandla, okubonakaliswa ekusebenzeni kahle nokulala. Kukhona izinqubo zokunciphisa umzimba nezinqubo zokunciphisa umzimba, okuholela ekutheni kube nesisindo esiningi ngokweqile , ikakhulukazi uma usibuyisela ngokudla okungalungile. Ukudla ebusika kufanele kuhambisane nemithetho eminingana elula evunywe ngabanikazi bokudla:
- Ukuzila kuvinjelwe futhi imikhiqizo eyinhloko yokulahlekelwa isisindo kukhona ukudla kwamaprotheni: inyama ephilile, inhlanzi, imikhiqizo yobisi omuncu kanye nemifino.
- Esinye isici esibalulekile sokudla imifino yonyaka, equkethe amavithamini amaningi, amaminerali nezinye izakhi. Zihlanganisa iklabishi, ithanga, beet, turnips kanye nabanye.
- Ungakhohlwa ngezithelo, ikakhulukazi, mayelana nezithelo ze-citrus, okuyizinto abahlinzeki abakhulu bamavithamini phakathi nenkathi ebandayo. Ukunakekelwa kufanelekile izithelo futhi zomile, kodwa azikwazi ukudliwa ngobuningi.
- Ukudla kwebusika kuvumela ukufaka ama-carbohydrates kwimenyu, ngoba ngaphandle kokuzivikela kwabo kuzokwehla, futhi ingozi yokutheleleka ngezifo ezibandayo izokhula. Ukuze uthole amandla, ungadla isinkwa esinhlamvu, okusanhlamvu, isinkwa nokunye okunye.
- Abantu abaningi bakhohlwa ngamanzi ngesikhathi sokubandayo futhi lokhu kuyiphutha elikhulu, ngoba umthamo wansuku zonke akufanele ube ngaphansi kuka-1.5 amalitha. Kunconywa ukuba baphuze ama-compotes okuzenzela, iziphuzo zezithelo, ama-juice asanda kufakwa kanye nama-teas.
- Kudingeka umzimba udle ukudla okushisayo, futhi lokhu kungaba kokubili kokudla nokuphuza. Kunconywa ukuba usebenzise izinongo ezengeziwe ngaphezu kwalokho.
- Ungakhohlwa ukuthi ukudla kufanele kube okuhlukahlukene, ngakho ungagxili emikhiqizweni efanayo.
- Awukwazi ukuyeka amafutha ngokuphelele, ngakho-ke sebenzisa amafutha yemifino, isibonelo.
- Khetha ukudla okuyingxenyana, ukudla ukudla ngezigaba ezincane. Lokhu kubalulekile ekulondolozeni izinqubo zemithi kanye nokuqeda ukulamba.
Indlela yokucubungula ukulahlekelwa isisindo ebusika?
Kusihlwa ubusika obusika kunzima kakhulu ukuyeka indebe yetiyi namaswidi. Ungakhohlwa ukuthi ukushisa okuzayo nazo zonke ama-kilogram ezitholile kuzonakalisa ukubukeka. Ukuze ulahlekelwe isisindo ebusika, udinga ukuthola izisusa kuwe, isibonelo, kungaba izingubo ezintsha. Umgomo oyifunayo ngeke uvumele ukubuyela emuva. Kunezinhlobo ezihlukahlukene zokudla ezizosiza ukuthi ungaphumuli ebusika noma ungakwazi nje ukulandela imithetho yama-dietetics.
Ukudla okuphumelelayo kwebusika
Kunezinqubo eziningi ezihlose ukugcina ifomu noma ukukhipha isisindo esiningi. Izindlovuzi azikhuthazi ukusebenzisa ukudla okuqinile, ngoba ngesikhathi esibandayo umzimba udinga ukwesekwa. Ukudla ukudla kwasebusika ukuze ulahlekelwe isisindo kufanele kufanelane nezintandokazi zakho, ukuze kungabi nesifiso sokudla into engavunyelwe futhi eyingozi. Ngisho nokugcina izimiso eziyisisekelo zokudla okunempilo kungathola imiphumela emihle.
Ukudla kwemifino ebusika
Imifino yimikhiqizo esemqoka yabantu abafuna ukunciphisa isisindo. Zinezinhlobo eziningi zefiber, ezihlanza umzimba wezinto eziyingozi, okubalulekile ekuqedeni isisindo esiningi. Yakha imikhiqizo enjalo, amavithamini, amaminerali nezinye izinto. Ukudla ebusika kufanele kuhlanganise imifino, isibonelo, izinhlobo ezahlukene iklabishi, daikon, isilimo esidliwayo esinamagatsha anamanzi, isithombo, izaqathe namazambane, kodwa kuphela ngobuncane. Badliwa fresh, kanye abilisiwe, abhaka kanye steamed. Ukunamathela ekudleni okunjalo kwasebusika isikhathi esingaphezu kwesonto akunakwenzeka. Imenyu yesibonelo:
- ibhulakufesi : iqanda elibilisiwe nemifino, iklabishi isaladi ngetiqathe kanye netiye elihlaza;
- Kwasemini : isobho semifino ngesinkwa nesaladi;
- Isiphuzo : ithanga elibhaka uju;
- Isidlo : i-inflorescence ye-cauliflower ku-batter.
Ukudla ubusika obuningi
Imiphumela emihle yesikhathi esifushane ingatholakala ngosizo lokudla kwesobho. Isisekelo sokudla yisobho seklabishi, esilungiswe kusuka ezimbonini ezitholakalayo. Phakathi nezinsuku zokuqala zokudla, udinga kuphela ukudla isidlo sokuqala, kanti okwesithathu ungafaka imifino eluhlaza kwimenyu, ngaphandle kwamabhontshisi. Ngosuku olulandelayo ungakwazi ukwengeza imifino nezithelo ekudleni, kodwa awukwazi ukudla amazambane nobhanana. Ukudla kwebusika ekudleni kwesisindo, imenyu yosuku lwesihlanu olubandakanya ukufakwa kobisi oluphansi, inkabi yesithupha, nelayisi eliyisikhombisa elibomvu, linikeza imiphumela emihle kakhulu. Kusele ukuthi ufunde iresiphi yesobho seklabishi.
Izithako:
- iklabishi - ikhanda eli-1;
- anyanisi - izingcezu eziyisithupha;
- Utamatisi unamathele - 3 tbsp. izinkezo;
- isilimo esidliwayo esinamagatsha anamanzi - inqwaba;
- pepper eluhlaza - 2 ama-pcs;;
- i-laurel, i-pepper elimnandi ne-ginger.
Ukulungiselela:
- Geza yonke imifino, uhlanzeke njengoba kudingeka futhi usike.
- Bafake epanini, bathela amanzi bese upheka.
- Ngemuva kokubilisa, engeza i-laurel, i-ginger kanye ne-pepper. Pheka uze wenze.
- Ukuze uthole ukunakekelwa kangcono, engeza uphonsa wamafutha omnqumo.
Izithelo Zokudla Ebusika
Ukuze ulahlekelwe isisindo emakhazeni, i-grapefruit iyona engcono kakhulu, ehamba ngesivinini sokushisa amafutha, inikeza i-vivacity, amacala ngamabizo omuhle kanye nezinto ezigcwele izinto eziwusizo. I-Citrus icebile ama-antioxidants wemvelo, ijwayele ukusebenzisa isimiso sokugaya nokuthuthukisa ukusebenza kwesibindi. Ukudla ebusika ukulahlekelwa isisindo kusho ukufakwa kokudla okuyinhloko kwesigamu se-grapefruit. Imenyu yesibonelo:
- ibhulakufesi : amaqanda amabili abilisiwe kanye netiye elihlaza;
- Usuku lokudla : 55 g we-fat fat-cheese;
- isidlo : ama-200 amagremu enhlanzi ephekwe umbhangqwana kanye nesaladi efanayo yemifino egqoke ngamafutha omnqumo, kanye nocezu lwesinkwa esimnyama.
Ukudla kwe-winter kefir
Indlela yokulahlekelwa isisindo, esekelwe ekusetshenzisweni komkhiqizo obisi omuncu, ithandwa ngenxa yobulula nokusebenza kwayo. Ukudla okunjalo kwasebusika kufanele kuphele izinsuku ezingaphansi kwezinsuku ezintathu, kodwa inyanga ngemva kwalokho ungadlula esikoleni sesibili. Ngalesi sikhathi kuzokwazi ukusetha kabusha kuma-kilogram amabili. Ngezikhathi ezithile, ungasebenzisa usuku lokulayishwa kwe-kefir. Ukudla ebusika kwenziwa, kuqondiswa imenyu eyisibonelo:
- kwasekuseni : 2 tbsp. ama-spoonful of mango, isinkwa sokugcoba ngesinkwa esimnyama namafutha amancane, iqanda elibikisiwe kanye netiyi;
- umthamo : 1 tbsp. i-kefir;
- isidlo : isobho le-mushroom neklabishi nenkukhu ;
- umthamo : 1 tbsp. i-kefir nama-apula amabili aphekwe;
- dinner : i-casserole yemifino nemifula kanye netiyi, nangaphambi kokulala 1 tbsp. kefir.
Amaprotheni adla ebusika
Inketho ethandwa kakhulu futhi ewusizo yokulahlekelwa isisindo emakhazeni, okusho ukulahlwa ngokuphelele kwama-carbohydrate. Izakhamuzi aziphakamisi ebusika zivimbela kakhulu ukudla, ngoba kuyingozi empilweni. Ukudla kwamaprotheni ebusika okwehla kwesisindo kunika amathuba okuba neviki lokuphonsa u-1-3 kg. Ukudla kufanele kufaka phakathi izinhlanzi ezinamafutha aphansi, inyama, amaqanda kanye nemikhiqizo yobisi omuncu, kodwa ungakhohlwa ngemikhiqizo yamaprotheni, isibonelo, ama-legumes. Ungavinjelwe imifino nezithelo ezingenayo i-unsweetened. Imenyu yesampula:
- ibhulakufesi : ucezu lwezinyosi eziphekiwe, amagremu angu-100 we-sauerkraut nama-peas kanye netiyi;
- Kwasemini : amagremu angu-100 esaladi yemifino, ucezu lwezinkukhu obilisiwe nesinkwa esimnyama;
- dinner : ucezu lwenhlanzi, amazambane amabili abilisiwe kanye no-100 g wezinyosi ezibilisiwe nge ukhilimu omuncu.