Ukudla "ithebula le-3"

Ukudla "kwetafula le-3" kuqaliswa udokotela uPevzner, owakhela izidlo kubantu abanezifo ezihlukahlukene. Itafula lesithathu lenzelwe ngqo kulabo abahlupheka ngesifo sofuba, ukuqotshwa futhi kunconywa ukuhlushwa okuncane noma ngaphandle kwayo.

Izici zokudla "inombolo yetafula 3"

Umgomo oyinhloko wokudla okunjalo ukubuyisela imisebenzi yemvelo yamathumbu kanye nezinqubo ze-metabolic kule ndawo. Ukuze wenze lokhu, uhlelo lokudla luhlanganisa yonke imikhiqizo ethuthukisa i-peristalsis iphinde ikhuthaze ukuhlanzwa kwamathumbu - ikakhulukazi imifino, izithelo , isinkwa, okusanhlamvu nemikhiqizo yobisi omuncu. Isici sesibili esibalulekile ekudleni ukukhipha ukudla okuvusa izinqubo zokuvutshelwa nokugcwala emathunjini.

Ngokuphelele kufanele kufakwe ekudleni kuze kube ngu-100 g weprotheyini, kufika ku-90 g wamafutha futhi kufika ku-400 g we-carbohydrate, okunikeza inani eliphelele lama-caloric elingaphezu kuka-3000 kcal. Ngosuku oludingekile ukuba ungadli ngaphezu kuka-15 g usawoti futhi uphuze okungenani ama-1.5 amalitha amanzi. Yidla izikhathi ezingu-4-6 ngosuku ezinxenyeni ezincane, futhi, ekuseni kuqala ngamanzi uju, futhi kusihlwa kuphelile nge-yogurt.

Ukudla kwemenyu "ithebula le-3"

Ukudla njalo kunikwa izitsha ezichotshoziwe, kalula ukugaya. Uma sicabanga ngokudla okujwayelekile, kuyoba into enjengale:

  1. Ukudla kwasekuseni: isaladi yemifino ngebhotela, amaqanda aqhamukayo noma u-cereal, itiye.
  2. Isidlo sasekuseni sesibili: i-apula noma ipheya.
  3. Usuku lokudla: isobho semifino nge ukhilimu omuncu, inyama yenkomo ephekiwe ngezinyosi zezinyosi ezithintekayo.
  4. Dinner: imifino iklabishi yemifino, i-curd casserole, itiye.
  5. Ngaphambi kokulala: kefir.

Kumele uqaphele ukuthi ukudla "inombolo yetafula 3" kokubili izingane kanye nabantu abadala. Kubalulekile ukwengeza ukudla okunengi ngangokunokwenzeka ekudleni bese ukhiphe okulimazayo.

Ukudla kwe-Pevzner "inombolo yetafula yesithathu"

Ukuze imenyu ibe yinto ehlukahlukene futhi emnandi, uPevsner unikeze uhlu oluhle kakhulu lwezitsha nokudla okumukelekayo kokudla okunjalo:

Ukuqeda konke ukudla okwandisa amafutha, spiciness, ubumnandi noma gluten: isibonelo, ukupheka, ukudla okunamafutha nezinhlanzi, ukudla okubhema, zonke izitsha ezibabayo, ushokoledi nemikhiqizo ekhilimu, itiye elinamandla nekhofi, isilwane kanye namafutha okupheka.