Manje, lapho cishe yonke inkanyezi inesisindo sayo sokulahlekelwa isisindo, abaningi bakhohlwa ukuthi i-Institute of Nutrition ye-Russian Academy of Medical Sciences inikeze inguqulo yayo yokudla kokunciphisa umzimba, okuyinto ewusizo nakakhulu kunezinye eziningi. Ukwengeza, akusho ukuthi ngokushesha okusheshayo nemiphumela eyingozi: inkambo yakhelwe ngezinsuku ezingu-18, okungahle ulahlekelwe isisindo ngo-8-10 kilogram ngaphandle kokulimaza umzimba kanye nomzwelo obuhlungu. Ngaphezu kwalokho, umphumela wokudla kwe-Institute of Nutrition we-Academy yaseRussia yezokwelapha uzogcinwa isikhathi eside, ngaphandle kokuthi, ngokuqinisekile, unconstrained in nutrition.
I-Institute of Nutrition: ukudla kokunciphisa umzimba
Ukudla kwe-Institute of Nutrition yaseRussia kubonakala ngendlela enengqondo, engekho emisha yokudla entsha. Ngokuvamile, akukhona ukulinganiselwa okunzima kakhulu, kodwa kukhona uhlu lwezimiso eziyisisekelo ezingenakugwema:
- Okuqukethwe kwe-caloric yokudla kungamayunithi angu-1200 (ngesisindo sika-50-60 kg), ama-calories angu-1500 (ngesisindo esingama-60-70 kg), 1800 (esinesisindo esingaphezu kuka-70 kg). Ngakho-ke, uma kutholakala uphawu olulandelayo ngokulahlekelwa isisindo, ukudla kufanele kunciphise ngokuhambisana nedatha ecacisiwe. Amanani anikezwa cishe, kungcono ukubala ngokwawo ngokusebenzisa i-parameters yomhlahlandlela wokuhlaziywa komzimba kanye nokuqukethwe kwekhalori, etholakala kalula ekufinyeleleni mahhala ku-Inthanethi.
- Kunconywa ukudla okuyingqayizivele: kunesidingo ezincane izingxenye 5-6 izikhathi ngosuku, cishe kanye njalo amahora amathathu.
- Okungavamile yi-carbohydrate elula: i-confectionery, buns, isinkwa esimhlophe, amazambane.
- Ubuningi bamafutha adliwe buyancipha: kuvunyelwe ukusebenzisa izinhlobo ezilondayo zemikhiqizo yezilwane: i-veal, yenkomo, i-turkey, izinhlanzi ezinamafutha aphansi kanye nemikhiqizo yobisi ephansi.
- Kusuka emifino nezithelo, kunconywa ukuthi usebenzise lawo aqukethe amancane (noma ubhontshisi, ummbila, ubhanana, amagilebhisi akhiyiwe).
- Ukucabangela isobho, itiye kanye nekhofi, inani lamanzi ngosuku kumele libe yi-1.5 amalitha.
- Usawoti nazo zonke izidlo zilinganiselwe ku-1 ithisipuni ngaphandle kwesilayidi ngosuku. Ukupheka ukudla okungcono ngaphandle kosawoti bese ubeka ngaphambi kokudla, kanye nama-pickle kanye nenyama ebhemayo ukuze ukhawule.
Ukudla kwe-Institute of Nutrition kuyinto elula futhi kuhlanganisa yonke imikhiqizo ewusizo ukuthi ingenziwa njalo, njengendlela yokudla evamile - ikakhulukazi kulabo abathambekele ekudleni futhi kalula ukuthola isisindo. Le ndlela izokuvumela ukuba uhlale uncane futhi ukhangele sonke isikhathi.
Ukudla kwe-Institute of Nutrition RAMS: imenyu
Cabanga ngemenyu ejwayelekile yokudla yosuku olulodwa, ongayithatha ngezandla zakho. Kubalulekile ukuthi ungathathi izitsha ngamafutha futhi uphumelele ukulondoloza okuqukethwe okuphansi kwekhalori.
- ibhulakufesi : isaladi iklabishi (kungaba Peking), amaqanda amaqanda amabili, itiye nobisi ngaphandle kokushukela;
- isidlo sasekuseni sesibili : ingxenye ye-cottage shizi;
- Isidlo sasemini : isaladi yemifino esisha, iklabishi isobho, inkukhu isifuba nemifino;
- Isiphuzo se- ntambama : ubisi omuncu ukuphuza, ijusi noma itiye;
- isidlo : inhlanzi ebilisiwe ephekiweyo, i-ragout yemifino;
- ngaphambi kokulala ngehora : ingilazi ye-kefir.
Kukhona futhi inguqulo yesibili yemenyu elinganisiwe, okuyiyona enhle yokudla okuhlukahlukene:
- ibhulakufesi : inyama ebilisiwe (ukukhonza ubukhulu bepakethe yamakhadi) nge-peas eluhlaza, itiye;
- Isidlo sasekuseni sesibili : i-curd ushizi noma i-apula ebhakiwe;
- isidlo : isobho ngaphandle kwenyama kanye nomhluzi wenyama (imifino), inhlanzi ebilisiwe nge isaladi yemifino ekuhlobheni, i-compote;
- itiye ntambama : itiye, ijusi yezithelo noma umhluzi we rose rose;
- dinner : i-cottage ushizi ne-yoghurt yemvelo, itiye;
- ubusuku : ingilazi yogurt.
Uma udla njalo njalo, isisindo sizophumula futhi ngeke sibuyele kuwe. Ngemuva kokufinyelela umgomo wakho ngamaholide, ungakwazi ukukhokhela amaswidi ambalwa, kodwa hhayi ngaphezulu!