Kunezindlela eziningi zokulahlekelwa isisindo, okuthiwa ngamanye amazwe, ngokwesibonelo, ukudla okuseSweden, okungabizi futhi okuphumelelayo. Indlela ye-classical ehlongozwa yizochwepheshe yenzelwe isonto, kodwa kunezinye izinketho ezahluke kwimikhiqizo. Imiphumela ixhomeke ekunameleni okungenakuqhathaniswa nemithetho eyisisekelo.
Ukudla isiSweden izinsuku ezingu-7
Uma ufuna ukuletha isibalo sakho isikhathi esifushane, ungasebenzisa le ndlela yokulahlekelwa isisindo. Ngokusho kwabafundisi beSweden beveki, ungaphonsa 3-7 kg. Ukudla kwesiSweden izinsuku ezingu-7, imenyu ekhonjiswa ngezansi, iyasebenza ngenxa yokunciphisa ukudla kwe-caloric. Lapho sekuqedile, awukwazi ukubona kuphela ukukhishwa esikalini, kodwa futhi uthuthukise imetabolism, futhi uhlanze umzimba.
Inzuzo yokudla okuhlongozwayo ukuthi, uma ufisa, ungashintsha izinsuku ezindaweni. Uma kukhona imikhiqizo kuyo engayithandi, khona-ke ingakwazi ukushintshwa yizinto ezifanayo, okubaluleke kakhulu, ngokuqukethwe okukhalori olufanayo. Ukudla kwesiSweden kuxazulula ukulamba phakathi kwesidlo esikhulu sokudla i-apula noma ukuphuza ingilazi ye-kefir. Ungamamatheli isikhathi eside, ngoba ngeke uthole imiphumela emikhulu, futhi kungcono ukuphinda konke ngenyanga.
Ukudla isiSwidi ngezithelo ze-citrus
Uhlelo oluhlukile lokudla okunomsoco olusekelwe ekusetshenzisweni kwezithelo ze-citrus, izakhamuzi zaseSweden azizange zifike, kepha zanikeza ezinye izincomo. Ukuze uthuthukise umphumela ekunciphiseni isisindo, kubalulekile ukwengeza ukudla okuvezwe ngenhla ngezithelo ze-citrus. Okuwusizo kakhulu yi-grapefruit, okunciphisa ukufisa ukudla, okubangela inqubo yokushisa amafutha nokuthuthukisa uhlelo lokugaya ukudla. Ukudla kwesiSweden, imenyu ephakanyisiwe ngenhla, ingakongezwa ngejusi lemonti, ukuyifaka kuma-saladi, inhlanzi kanye nenyama izitsha. Konke lokhu kuzokusiza ukwakha kabusha imetabolism, ukuthuthukisa ijubane layo.
Ukudla kwesidlo sakusihlwa waseSweden u-Anna Johansson
Enye yezindlela ezivame kakhulu emazweni ahlukene, ohlongozwa yi-dietician odumile u-Anna Johansson, ubizwa ngokuthi "ama-6 amacembe". Kuhlanganisa izidlo eziyisithupha ezihlukene ze-mono ezihamba ngokulandelana. Kumele uqaphele ukuthi umyalo owethulwe awusizo ngeso lengqondo, njengoba usuku olulandelayo ngalunye luqinisa umphumela wangaphambilini, okunikeza ithuba lokulahlekelwa ama-kilogram amaningi. Kubalulekile ukuthi ungawahlezi kabusha ezindaweni, njengoba umphumela ungahle ube khona. Ukudla kwezinsuku eziyisithupha umhlengikazi waseSweden u-Anna Johansson kuhlanganisa izinsuku ezinjalo:
- Inhlanzi . Le nhlanzi iqukethe i- polyunsaturated fatty acids , ebalulekile empilweni, futhi iphrotheni kalula.
- Imifino . Imifino igcwele ama-carbohydrates awusizo, kodwa okuqukethwe kwabo kwekhalori kuncane, okubalulekile ekuthuthukiseni imiphumela. Kukhona i-fibre ngaphakathi kubo, ehlanza umzimba.
- Inkukhu . Inyama iqukethe amaprotheni avuselela ukulahlekelwa izolo, futhi lokhu kuzovimbela inqubo yokubhujiswa komzimba we-muscle.
- I-Cereal . Iqukethe ama-carbohydrate amaningi kanye ne-fibre, okubalulekile ekulahlekeni kwesisindo.
- I-cottage ushizi . Lo mkhiqizo obisi omuncu wenzelwa ukungabi namaminerali emzimbeni. Noma kunjalo kukhona iphrotheni yekhwalithi ephezulu.
- Izithelo . Izithelo ziqukethe i-fiber ne-carbohydrate eyinkimbinkimbi, eyadliwa isikhathi eside emzimbeni.
Ukudla kwama-carbohydrate eSweden
Izitha eziyinhloko zesibalo esincane kakhulu yimikhiqizo equkethe ama-carbohydrate, ngakho-ke lesi sikimu samandla sisho ukungabikho okuphelele ekudleni. I-Swedish-carb diet yokudla isekelwe ekusetshenzisweni kokudla kwamaprotheni, imifino nezithelo ezicebile fiber, futhi ungumsizi omkhulu ekulahlekelweni kwesisindo. Kumele uqaphele ukuthi ekudleni kungcono ukhethe ukudla kwamaprotheni ngokuqukethwe okuphansi kwekhalori. Ukuze ungahlupheki ngendlala, kutuswa ukuba udle ezinxenyeni ezincane nasezingxenyeni ezincane. Ukudla kwesiSweden kuvumela imenyu eyenziwe ngokwayo, futhi izinketho zokudla ngamunye ziphansi.
Ukudla kwesiSweden ukuhluleka okungenangqondo kwe-renal
Ehluleka ukuguqulwa kwezintambo, kuyadingeka ukwakha ukudla kwakho ukuze kunciphise umthwalo osuka ezintsheni. Ukuthuthukisa impilo yakho, kumele ulandele imithetho ethile. Usuku aluvumelekile okungaphezu kuka-60 g weprotheyini ukudla kokuvela kwezilwane. Ukudla ku-CRF kusho ukuhluleka noma ukuncishiswa ku-1 g ngosuku kasawoti. Ekudleni kufanele kube khona ama-carbohydrate anezinto eziphezulu ze-caloric. Kubalulekile ukushiya ukudla okucasula izinso. Imenyu yokwehluleka kwenyongo okungapheli ingaba kanje:
- ibhulakufesi: 200 g lamazambane abilisiwe, iqanda, 50 g uju kanye nejusi e-orange;
- Isiphuzo: 200 g ukhilimu omuncu namanzi;
- Isidlo sasemini: 300 g isobho ngelayisi, 200 g wezitshalo zemifino kanye nengilazi ye-jelly kusuka ema-apula;
- Isiphuzo: iqanda, ijusi yezithelo, ucezu lwesinkwa se-rye nebhotela;
- dinner: 200 amagremu elayisi, 50 g wejamu kanye nejusi le-orange.