Ukudla kwepuleti eyodwa

Abantu abaningi abakwazi ukulahlekelwa isisindo, hhayi ngisho nokuthi badla okungalungile, kodwa kusukela emkhubeni wokudla izingxenye ezinkulu zokudla okungadingekile. Kwaba bantu abanjalo futhi bahlakulela uhlelo lokulahlekelwa isisindo - ukudla kwepuleti eyodwa. Kuyinto elula kakhulu, efinyeleleka, ayidingi ukubalwa kwekhalori futhi kusiza ukulinganisela ukudla kwakho ngaphandle kokujula ekuhlakanipheni kwama-dietetics.

I-Plate yokulahlekelwa isisindo

Kuyaziwa ukuthi abadali bokubusa kwesidlo sokulahlekelwa isisindo kwakungososayensi baseFinland ababeka njengomgomo wabo wokunciphisa ukudla okunembile ngangokunokwenzeka futhi benze kube lula kubantu abaningi. Manje singasho ngokuqiniseka ukuthi baphumelele.

Ukuze usebenzise ukudla okuyisisekelo seplate, kudingeka ube nezitsha ezifanele kuphela. Ochwepheshe batusa ukuba bagxile epulazini eliyiplasi eliyingqayizivele elinama-20-25 cm. Uma ubeka ukudla epulatifheni elinjalo ngaphandle kwesikhumba - kuyoba kuhle kakhulu ukuthi kudliwe ngesikhathi esisodwa.

I-Plate yokudla okunempilo

Ngakho, ipuleti yokudla okunempilo ihlukaniswe izingxenye eziningana. Okokuqala, ukuhlukanisa ngokwengqondo indawo yayo yonke ngesigamu - bese enye yezingxenye zibe izingxenye ezimbili. Ngale ndlela. Uzothola ipuleti. Ihlukaniswe yaba izingxenye ezintathu - ezimbili ngo-¼ noyedwa ngamasayizi ayi-½. Ingxenye ngayinye inezimiso zayo zokugcwalisa:

1. Ingxenye yepuleti (okungukuthi, indawo enkulu kunazo zonke ukuhlukana kwengqondo) ngokugcwele igcwele imifino - iklabishi, ukhukhamba, i-zucchini, utamatisi, njll. Lena yingxenye elula yokudla - amavithamini amaningi, amaminerali kanye ne- fibre ngenani eliphansi le-caloric. Imifino ingaba isisha, iphekwe, iphekwe, iphekwe ku-grilla noma kuhhavini, kodwa inganambisi! Kubalulekile ukwenza imifino enamafutha aphansi futhi alula. Le ngxenye yepuleti kufanele igcwaliswe ngokukhululekile, ungakwazi ukuyilalisa.
2. Ingxenye yokuqala yeplate igcwala ama-carbohydrate anzima - lesi sigaba sihlanganisa ubhaliswa, ibhali, irayisi elibomvu, amazambane abilisiwe, i-pasta kusuka kolweni kakade. Le ngxenye yepuleti izokunika umqondo ohlala njalo we-saturation. Ochwepheshe batusa ukukhonza kuka-100 g (lokhu cishe ngekomishi engu-¾). Le ngxenye futhi akufanele igcwaliswe ngamafutha noma noma yikuphi ama-sauces aphezulu. Noma yiziphi izindlela zokupheka ngaphandle kokudoba kuvunyelwe.
3. Ingxenye yesibili yeplatheni ihloswe ngokudla kwamaprotheni - inyama, izinkukhu, izinhlanzi, izilwane zasolwandle, ubhontshisi noma ezinye izitshalo (le protein yamifino). Ukukhonzwa okuphakanyisiwe kungaba ngu-100 - 120 g. Isibonelo, isilwane senkomo yesisindo ngosayizi sizolingana nendawo yokugcina yamakhadi. Ungakhohlwa ukukhipha izingqimba ezinamafutha noma inyamazane ezivela ezinyoni - lena yingxenye enamafutha kakhulu nephezulu. Ukudoba nakho akumukeleki, futhi zonke ezinye izindlela zokulungiselela ziphelile. Uma usebenzisa i-quenching. Sebenzisa inani elincane elingaba khona lamafutha noma amafutha.

Ukudla kwesidlo esisodwa kuguquguquka - isibonelo, njengokwesekwa kwiprotheni ingxenye, ungasebenzisa imikhiqizo yobisi.

Ungayisebenzisa kanjani isimiso seplate?

Ukuze isimiso isidlo kwakuyisisekelo sokudla kwakho, udinga ukucabangela njengendlela ekhombisa ukuhlukahluka. Isibonelo:

1. Ukudla kwasekuseni: isaladi kusuka ikhukhamba, amaqanda asuka kwelinye iqanda nesinkwa (njengama-carbohydrate eziyinkimbinkimbi).
2. Usuku lokudla: i-vinaigrette, i-buckwheat neyenkomo.
3. Isinkwa: ingilazi yogurt, isinkwa, i-apula noma isaladi yemifino (uma ufuna isiphuzo).
4. Isidlo sakusihlwa: iklabishi isobho, amazambane abilisiwe, izinkukhu zebele.

Ngenxa yalesi simiso, ungakwazi kalula ukujwayela izimiso zokudla okunempilo futhi kalula unciphise isisindo ezingeni elifunayo.