Usuku olungenasithelo olunempilo nolunempilo lunemihlomulo eminingana ngaphezu kwabanye. Okokuqala, izithelo ziqukethe i-fiber eningi, eveza umqondo wokugcoba nokuhlanza amathumbu, okwesibili, umzimba ugcwele amavithamini, izithelo ze-acids namaminerali, okwesithathu, ngenxa yesidlo sokudla, umzimba ulahla uketshezi okweqile, izinto ezinobuthi nama-salts .
Imithetho yosuku lwezithelo
Okufanelekile ukuhlela usuku lokulayisha ama-apula, amapheya, ama-melon, ama-oranges , ama- grapefruits, amapreaches, ama-strawberry, amakhabe. Kodwa amagilebhisi namabhanana okuthukulula awanconywa, tk. iqukethe ushukela oluningi. Ungakwazi ukwengeza izithelo nge-cottage ushizi, i-yoghurt, i-kefir, imifino, izithelo ezomisiwe.
Ungasebenzisi ukulayishwa kwezithelo uma:
- isifo sikashukela;
- ukusabela okubangelwa ukwelapha izithelo futhi ngokuvamile kunoma yisiphi isifiso sokwelapha;
- izinkinga ngesisu.
Ukudla kokugcina ngosuku lokuzila ukudla ezitshalweni kufanele kube lula kakhulu - ungadla isaladi yemifino noma izithelo noma uphuze ubisi olumuncu. Ngosuku olulandelayo nakho kuyadingeka ukugcina ukulinganisela kokudla okunomsoco ukulungisa umphumela.
Imodi yokuphuza ngesikhathi ulayishwa - 2 amalitha amanzi. Umthamo wezithelo ezidliwayo unganqunywa inani eliphezulu le-caloric, elingafanele libe ngaphezu kuka-1200-1500 kcal. Umthamo wonke wezithelo wansuku zonke kufanele usakazwe izikhathi ezingu-5-6.
Ukuze ulahlekelwe isisindo ngempumelelo, izazi zezilwane zincoma ukusebenzisa ukulayishwa kathathu ngesonto, ukuhlanza umzimba, kuphela ukulayishwa okulodwa ngosuku ngeviki ngokwanele. Ukuze wenze lolu suku ngolwazi ngokwengqondo, kudingeka ukhethe izithelo zakho ozithandayo kuphela futhi kufanele uziphathe ngebhizinisi elithakazelisayo, isibonelo, ukuhamba uhambo.
Ukulayisha usuku ngezithelo nemifino
Ngosuku olunjalo, ungadla inani elivunyelwe lezithelo nemifino kunoma yikuphi ukulinganisa (50:50, 40:60). Izithelo nemifino kungadliwa nganoma yiluphi uhlobo - ngaphandle kokupheka noma ukupheka (ngaphandle kokushukela, usawoti kanye nezinye izithasiselo). Uhlu lwemifino evinjelwe luhlanganisa ithanga namazambane.
Ukulayishwa usuku ngosuku kwezithelo kanye ne-yogurt
Imenyu yosuku olunjalo lokulayishwa okuwusizo luqukethe izithelo (1-1.5 kg) kanye ne-kefir (0.6 amalitha). I-Kefir kumele idakwe 200 ml izikhathi ezintathu ngosuku, ngesikhathi sonke kufanele ube nesidla ngezithelo.
Ukulayishwa usuku ngosuku lwezithelo kanye ne-cottage shizi
Okudumile phakathi kokunciphisa ukuthulula izithelo kanye ne-cottage shizi - enye yepumelelo kakhulu, ngoba ngenxa yokukhanda, indlala cishe ayizwa. Ngosuku ongadla ngayo izithelo zika-1-1,5 kg kanye no-500 g we-cottage shizi. Yonke imikhiqizo kufanele isakazwe ezingxenyeni ezilinganayo zokuthola ama-5-6.
Ukulayisha usuku ngezithelo namajikijolo
Ukulayishwa kwamajikijolo nezithelo kunzima kunabo bonke, kodwa hhayi okuphumelela kakhulu ngenxa yokuqukethwe okuphezulu kwama-carbohydrate. Inani eliphelele lamajikijolo nezithelo ngalolu suku yi-1.5 kg.