Ukudla kwesiSweden kuyindlela eyingqayizivele yokwehlisa isisindo ekudleni okulinganiselayo, okulungele kahle, futhi ngokushesha kakhulu: ngesonto elilodwa ungalahlekelwa ngamakhilogremu ayisikhombisa kuphela, futhi lokhu ngaphandle kokulamba indlala nezinye izinkinga. Kodwa-ke, le ndlela ayilungele amadoda amancane, anesisindo esingamakhilogremu angu-50, kodwa abesilisa abanesisindo esingaphezu kuka-65-70 kg.
Inani lokudla yilona elijwayelekile - ezintathu ngosuku. Isikhathi esiphakathi kokudla sisethwe nguwe, kodwa kungcono ukuthi kube okufanayo.
Usuku lokuqala
- Ukudla kwasekuseni. Ukuhlambalaza ubisi noma ukuphuza ngokweqile ingilazi yobisi.
- Ukudla. 100 g ushizi ophansi we-fat, ulethisi (utamatisi, upelepele waseBulgaria, anyanisi), ingilazi yobisi.
- Dinner. Amazambane ama-3 aphekwe, isaladi kusuka ku-200 g wezinyosi eziphekiwe kanye nosawoti omuncu, ucezu lwesinkwa se-rye.
Usuku lwesibili
- Ukudla kwasekuseni. Ukuhlambalaza ngobisi noma ngokuhlukana nokuphuza utshwala ingilazi yobisi.
- Ukudla. Amazambane ama-2 enifanini, ama-250 g wezinhlanzi ngendlela ephekiwe, isaladi kusuka emifino ngamafutha yemifino.
- Dinner. Ingxenye yesaladi kusuka eklabishi ne-anyanisi namafutha omnqumo, amaqanda amabili abilisiwe, ingilazi ye-2.5% yamafutha omusi.
Usuku lwesithathu
- Ukudla kwasekuseni. Ingilazi yobisi, isangweji lesinkwa kanye noshizi.
- Ukudla. 250 g yenkukhu (ungakwazi ngisho ukuthosiwe), isaladi yemifino ehlanzekile, ingilazi yamanzi ase-apula.
- Dinner. Amazambane ahlambulukile ngaphansi kwe-cheese crust, ucezu lwesinkwa se-rye, ingilazi yobisi.
Usuku lwesine
- Ukudla kwasekuseni. Ingilazi yejusi (i-apula), i-2 isinkwa, isomile epanini elomile lokuthosa.
- Ukudla. Ingxenye yenyama ebilisiwe nge-buckwheat, i-apula enkulu.
- Dinner. Irayisi elincane elibilisiwe, isaladi le-utamatisi no-anyanisi, ingilazi yobisi.
Usuku lwesihlanu
- Ukudla kwasekuseni. Orange kanye nengilazi yogurt.
- Ukudla. Amazambane ahlambulukile ane-cutlet neyeti.
- Dinner. I-Orange, noma yisiphi isithelo, ingilazi yamanzi ase-apula.
Usuku Lwesithupha
- Ukudla kwasekuseni. Ukuqubuzana nobisi.
- Ukudla. Amazambane abhakiwe kanye nenyama encane ebilisiwe, i-apula encane ne-orange.
- Dinner. Irayisi elincane elibilisiwe, isaladi lamakhukhamba, iklabishi kanye anyanisi.
Usuku lwesikhombisa
- Ukudla kwasekuseni. Irayisi elincane elibilisiwe kanye nengilazi yobisi olufudumele.
- Ukudla. Amazambane abhakabhakeni kanye nengxenye ejwayelekile yezinhlanzi, i-apula, i-orange, ingilazi yamanzi (i-orange).
- Dinner. Inkomo yenkomo, isaladi yemifino (utamatisi, ikhukhamba), i-apula, ucezu lwesinkwa se-rye, ingilazi ye-apula ijusi.
Ngokufanele, isikhathi sokudla kufanele sibe njalo nsuku zonke. Kungcono ukusabalalisa ihora lokudla ngokulinganayo: isibonelo, kwasekuseni ngo-9: 00, kwasemini ngo-13: 30, isidlo sakusihlwa ngo-18: 00. Ukudla okuvinjelwe yizo zonke ezingekho ohlwini ekudleni.