Ukuze ulahlekelwe isisindo, gcwalisa umzimba ngezinto eziwusizo futhi uphinde ufune ukudla okunomsoco, okufanelekile kwisithelo. Kunezindlela eziningana zokulahleka kwesisindo, ngokusekelwe kokuhlanganiswa kwezithelo ezivumelekile neziphansi kwekhalori neminye imikhiqizo ewusizo kulo mfanekiso.
Uhlobo luni lwesithelo ongayidla ekudleni?
Sekuyisikhathi eside izidakamizwa zithole ukuthi yikuphi ukudla okungabandakanywa ekudleni kwabo ukuze kunciphise isisindo. Uma uhlela imenyu, kutuswa ukuba unake okuqukethwe kokukhalori. Abantu abaningi bayazibuza ukuthi kungenzeka yini ukuthi banciphise isisindo kwizithelo, ngoba bane-fructose, kodwa empeleni kuyasiza kakhulu kunokushukela. Ososayensi baye baveza uhlu lwezithelo ezizosiza ukunciphisa umzimba:
- I-Grapefruit . Izithelo ze-calorie ephansi zokudla okuqukethe izinto ezenza kube khona amafutha emzimbeni.
- I-Ananas . Kulezi zithelo ezishisayo, kunezinto ezinomthelela omuhle ohlelweni lokugaya nokugqugquzela ukuwohloka kwamaprotheni namafutha. Iphayinaphu egcinwe ayikhathaleli lokhu.
- I-apple . Ukuthola ukuthi yiziphi izithelo ezisiza ukuba ulahlekelwe isisindo, asikwazi ukusiza ukukhumbula ama-apula abathandwa abaningi, atholakalayo nganoma yisiphi isikhathi sonyaka. Okuhle kakhulu yizinhlobo eziluhlaza.
- I-orange . I-citrus ewusizo igcwele i-ascorbic acid ne-fiber yokudla, ngakho-ke awukwazi nje ukulahlekelwa isisindo kuphela, kodwa futhi uqinise ukuzivikela .
- I-Watermelon . Kule berry amanzi amaningi, ngakho okuqukethwe kwekhalori kuncane. I-Watermelon kulula ukugaya futhi iqede ngokushesha indlala.
- Igromegranate . Ososayensi baye bafakazela ukuthi lezi zinto zithuthukisa ukusebenza kwesisu kanye nesistimu yokugaya yonke, ebalulekile ekulahlekeni kwesisindo.
- I-Kiwi . Isazi esaziwayo sokudla okunomsoco u-Montignac sithi uma umuntu edla i-kiwi eyodwa esiswini esingenalutho, ungasusa ngokushesha isisindo esiningi. Izindwangu zokudla ezifakwe ekubunjweni zinika ukugcwala futhi zihlanza amathumbu.
- Mango . Isithelo esingavamile asiyona nje esihlwabusayo, kodwa futhi siyasiza kakhulu. It has effect laxative futhi ithuthukisa umzimba .
Yidla ngezithelo kanye ne-yogurt
Omunye wemikhiqizo yamaprotheni ewuthandwa kakhulu yi-kefir, kodwa kuphela okukhethwa kukho amafutha aphansi, ngakho-ke isiphuzo esihle kakhulu singu-5%. Izithelo ekudleni zizosiza ukuhlanza umzimba nokuzigcwalisa ngezakhi. Ukudla ngezithelo kanye ne-yogurt kuthatha izinsuku ezintathu. Imenyu imincane futhi ihlanganisa 1-2 amalitha we-kefir kanye no-1-1.5 kg wezithelo. Kunconywa ukuba udle ukudla njalo amahora amabili. Ungadla ukudla ngokwehlukana noma ulungiselele ama-smoothies. Izinsuku ezintathu ungayilahla 1.5-3 kg.
Ukudla ngezithelo kanye noshizi
Enye indlela ethandwayo yokubhekana nokukhuluphala. Ukwakhiwa kwe-cottage shizi kuneprotheni egcwala umzimba futhi inike amandla. Namathela kule ndlela yokulahlekelwa isisindo kungaba cishe ngesonto. I-curd akufanele ibe yizinhlobo zamafutha, ngakho-ke okungcono - 5-9%. Ukudla okunamafutha aphansi akuvunyelwe. Izithelo ekudleni zingahluka, kodwa kungcono ukhethe izinketho ezinomsoco omuncu. Ngaphezu kwalokho, kuvunyelwe ukuphuza itiye eliluhlaza, ama-herbal infusions namanzi. Ngosuku ongadla ngayo amagremu ama-350 we-cottage shizi no-800 g wezithelo. Esikhathini esidlweni esisodwa hlanganisa i-cottage shizi nezithelo, bese udla cishe 300 g yezithelo ngokwehlukana.
Kudla izithelo namanzi
Isikhathi esilula futhi ngesikhathi esifanayo sokudla okunzima, ngoba umzimba awutholi amaprotheni, isikhathi esingaphezu kwesonto ukunamathela ekudleni okunjalo. Ngosuku, ungadla izithelo zika-1-1.5 kg, hhayi kuphela ezisha, kodwa futhi kufomu eliphekiwe. Hlukanisa ubungakanani ezinyathelo ezingu-4-6. Lungisa ama-salads, amaqanda kanye namazambane ahlambulukile. Ukuthola ukuthi ungayinciphisa kanjani izithelo, kufanele kubone ukuthi izithelo ezinhle kufanele zikhishwe: ubhanana, amagilebhisi, ama-persimmoni namakhiwane. Ngaphezu kwalokho, usuku kufanele luphuze kuze kufike ku-2.5 amalitha amanzi.
Kudla izithelo nemifino eluhlaza
Inhlanganisela enhle iyinhlanganisela yemifino nezithelo ezintsha, ezinomuthi omkhulu wezinto ezizuzisa umzimba. Abantu abaningi abakwazi ukusekela ukudla okunjalo, becabanga ukuthi ulambile. Iminye imifino ingaba nokuphathwa okushisa, kepha amazambane kanye nama-beet akhishwe. Uma unesithakazelo sokuthi ungayinciphisa kanjani imifino nezithelo, ungakwazi ukunamathela ekudleni okungaphezu kwesonto, njengesibonelo, sebenzisa le menyu:
- ibhulakufesi : isaladi, efaka ikhukhamba, iklabishi nedill;
- Isiphuzo : i-cocktail yamatamatisi amabili nezinongo;
- Kwasemini : i-avocado ne- pepper yesiBulgaria ;
- Isiphuzo : isaladi lekhukhamba kanye utamatisi;
- dinner : ukholifulawa obilisiwe.
Kudla izithelo namajikijolo
Ukuze ulahlekelwe isisindo, khetha izithelo zokudla eziyisikhathi futhi ezingabizi. Sebenzisa amajikijolo nezithelo ukusiza ukulahlekelwa isisindo, ngekhalori ephansi. Ungadla u-1.5 kg izithelo ezahlukene ngosuku, futhi ungakhetha umkhiqizo owodwa ngosuku ngalunye, isibonelo, ungagxila kulokhu okulandelanayo: ama-apula ama-1.5 kg aluhlaza, ama-strawberries angu-1.5 kg (angafakwa esikhundleni se-apricot noma iplamu) 1 kg we-pear, 1.5 kg we-cherry (ungathatha isikhundla se-cherry noma iplamu), i-melon encane. Ngaphambi kokuqala kokudla, kutuswa ukuba uchithe usuku lokulayishwa emanzini.
Yidla ngezithelo kanye nokunye okunye okunye
Ukuqaphela ukudla okunama-buckwheat kunzima, ngakho-ke ungakwazi ukwengeza i-porridge ngezithelo ezizokwehlisa izifiso zamaswidi. Izithelo zingadliwa ngokwehlukana noma zenziwe nge-porridge, ngakho engeza izingcezu ezingaphezu kwezingu-10. Sebenzisa uhlu lwezithelo ongazitholela isisindo, okwethulwa ngenhla. Ngosuku ongadla ngayo ama-3 servings of porridge kanye no-1 kg wezithelo. Ungakhohlwa ukuphuza 1.5 amalitha amanzi ngosuku. Ukunamathela ekudleni isikhathi eside kunamaviki amabili akunakwenzeka, futhi kungabuyekezwa emva kwezinyanga ezingu-1,5-2.
Ukudla ngezithelo kanye ne-oatmeal
I-porridge, ephekwe ku-oatmeal, isidlo esithandwa kakhulu phakathi kwalabo ababuka isibalo sabo noma abafuna ukunciphisa umzimba. Izithelo ngesikhathi sokudla kuzosiza ukukhohlwa ngesifiso sokudla okuthile okumnandi. Qinisekisa ukuphuza izinkabi eziningi, netiyi, kodwa ngaphandle kokushukela. Ukunamathela ekudleni okwenziwe ngezithelo isikhathi eside kuneviki akunconywa:
- ibhulakufesi : izithelo ze-smoothies ezivela ezitshalweni nezithelo;
- Isiphuzo : 200 g yezithelo noma amajikijolo;
- Kwasemini : okusanhlamvu ngezithelo;
- Isiphuzo : ukukhonza isaladi lesithelo;
- isidlo : iphalishi enezinhlanzi, izinsuku nezinti.
Kudla izithelo namaqanda
Ukuze ulahlekelwe isisindo futhi ngesikhathi esifanayo unikeza umzimba izakhi ezidingekayo, kutuswa ukuba ulandele ukudla lapho izithelo namaqanda zihlanganiswa khona. Umkhiqizo wamaprotheni uphansi-khalori, kodwa ngesikhathi esifanayo ulwa ngokulamba futhi uhlinzeka ngesifo satiety. Ngabe hlobo luni lwezithelo okudingeka udle ukuze ulahlekelwe isisindo, kwathiwa ekuqaleni, futhi inombolo yabo ngosuku kufanele ibe ngu-3 kg, kanti uma amaqanda, angeke abe ngaphezu kwezicucu ezintathu. Ukudla kungapheli isikhathi esingaphezu kwamasonto amabili.