Esikhathini esifudumele sithokozisa inqwaba yemifino, engasetshenziselwa impilo kuphela, kodwa futhi nangomfanekiso. Isixazululo esihle kakhulu kuyoba ukudla okutshala imifino, enezinzuzo eziningi ezahlukene. Kunezinketho eziningana ngokusekelwe kokuhlanganiswa kwemifino neminye imikhiqizo.
Ukudla kwemifino yokunciphisa umzimba
Ukuze ungangabazi ukuphumelela kwendlela esetshenzisiwe yokulahlekelwa isisindo, udinga ukuzijwayeza ngezinzuzo ezikhona:
- Ukudla ngemifino akulambile, ngakho-ke ungadla ngaphandle kokuthola amakhilogremu.
- Ukwakhiwa kwemifino kunamafutha aphansi, futhi lokhu kungenye yezimo eziyinhloko zokulahlekelwa isisindo. Ngaphezu kwalokho, kusiza ukunciphisa ingozi yokuthuthukisa izinkinga ezihlobene nenhliziyo nemithambo yegazi.
- Emifinini, i-fiber eningi, ehlanza umzimba futhi ejwayelekile ukugaya.
- Imifino iqinisa imetabolism, ebalulekile ekulahlekeni kwesisindo.
Kunemithetho eminingi esebenza kunoma yiluphi uhlobo lokudla kwemifino:
- Kunconywa ukuba uhambisane nokudla okuncane, okungukuthi, uhlale etafuleni izikhathi ezingu-5-6 ngosuku. Ngenxa yalokhu, kuyokwazi ukugcina umzimba wegazi futhi ungazizwa ulambile.
- Ungafaki ukudla, ikakhulukazi usebenzisa i-oyela, njengoba ubhubhisa inani elikhulu lezakhi futhi lenze ukudla kube yingozi kulo mfanekiso.
- Kubalulekile ukuphuza amanzi amaningi, ngakho-ke, umthamo wansuku zonke wamanzi unama-2 amalitha.
- Ngesikhathi sokupheka, kungcono ukunqaba noma okungenani ukunciphisa inani losawoti noshukela olusetshenziswa.
- Ukuze uzuze imiphumela emihle, kunconywa hhayi ukulandela ukudla kuphela, kodwa futhi ukudlala ezemidlalo. Ukugcina imiphumela, kufanele uqhubeke ku-PP kamuva.
Ukudla kwamaprotheni-yemifino
Indlela ethandwa kakhulu yokulahlekelwa isisindo, ehlanganisa imifino nemikhiqizo enamaphrotheni enempilo. Kunezinketho ezahlukene zokudla okunjalo, isibonelo, ungaxuba ukudla okuvunyelwe kwesidlo esisodwa noma uzidle ngokwahlukana, konke kuxhomeke kokuthandayo. Ukudla kwamaprotheni-yemifino yokuphuza isisindo kusho ukusetshenziswa kwe-1200 kcal ngosuku. Kunconywa ukuyigcina isonto, kodwa uma ufuna, ungandisa isikhathi. Imenyu yansuku zonke kufanele ifake:
- inyama enomzimba (izinkukhu, unogwaja kanye ne-veal) - 150-200 g;
- inhlanzi - 250 g;
- Imifino eluhlaza noma ephekwe - 600-700 g;
- izinhlobo ezingenasiphundu zezithelo - 400-500 g;
- amantongomane - 20 g;
- imikhiqizo yobisi omuncu - 200 g.
Ukudla kwezithelo nezitshalo
Ekudleni okunye, ungahlanganisa imifino yakho nezintandokazi zakho, kodwa ukuthola imiphumela emihle, kungcono ukukhipha amazambane, ubhanana, amagilebhisi nezinye izithelo ezithandekayo nezitshalo. Ukudla ngemifino nezithelo kuvumela ukusetshenziswa kokudla okuphekiwe nokuphekwe, ngakho-ke ungabhaka, ubilise, ususe futhi upheke. Ebusika, izithelo zingadliwa ngendlela eyomile, kodwa kuphela ngemali encane, ngoba zinenani eliphakeme le-caloric. Ukudla kwemifino yokunciphisa umzimba, imenyu engenziwa ngokuzimela, ingabonakala kanje:
- ibhulakufesi : isaladi yezithelo ene yogurt ephansi yamafutha kanye netiye;
- Isiphuzo : amakhukhamba ambalwa;
- Kwasemini : imifino eluhlaza;
- Umswakama : ikhasi elimnandi;
- Isidlo : isaladi yemifino nebhotela noma ijusi lemon .
Ukudla okunamafutha okugaya kanye nokudla okunomsoco
Indlela ethandwa kakhulu yokulahlekelwa isisindo kulabo abafuna ukunciphisa isisindo hhayi ukuhlupheka ngenxa yindlala. Ungayigcina isonto, futhi ngenyanga ungaphinda konke. Ukudla nge-buckwheat nemifino kusiza ukuhlanza umzimba kahle. Sebenzisa imithetho elandelayo yokulahlekelwa isisindo:
- Izinsuku ezimbili zokuqala zivunyelwe ukuba zidle kuphela u-buckwheat kuphela, okumele kuqhutshwe ngamanzi abilayo. Ungayiphuza itiye eluhlaza.
- Imenyu yezinsuku ezimbili ezilandelayo ivumelekile ukufaka imifino: izaqathe, beet, amaqabunga, iklabishi kanye nesilimo esidliwayo esinamagatsha anamanzi. Ungangezela imifino ekudleni kwemifino.
- Ekudleni kwezinsuku ezimbili ezilandelayo, engeza ama-200 amagremu utamatisi, ukhukhamba kanye nesithombo.
- Usuku lwesikhombisa lokudla luvumela ukusetshenziswa kwemifino ehlukene kanye nosawoti.
Ukudla kwebele lezinkukhu kanye nemifino
Enye yezinhlobo eziwusizo kakhulu zokudla inyama yinkomo yenkukhu, okumele ilungiswe ngokuhlunga. Ukudla inyama kanye nemifino kusho ukuvinjelwa kwamakhilogrekhi, ngakho-ke, ngosuku, awukwazi ngaphezu kuka-1200 kcal, ngamayunithi angama-600 anikezwe esifubeni, kanye neminye imifino ozikhethela yona. Imifino ingadliwa esisha, futhi ibhakwa, igwetshwe futhi igwetshwe. Ngesikhathi ulungiselela inyama, sebenzisa izinongo ezahlukene nama-sauces, kodwa lapha inani lomunyu kufanele lilinganiselwe.
Ukudla ngesobho semifino
Ukuphumelela kwalendlela yokulahlekelwa isisindo kuncike emthonjeni wekhalori elibi, okungukuthi, umzimba uzochitha amandla amaningi ekugayeni ukudla kunokuba uzothola kuwo. Ukudla ngesobho yemifino yokulahlekelwa isisindo kuvumela ukusebenzisa izifundo zokuqala kunoma yikuphi ukulingana.
- Ngenxa yokushiswa kwamafutha, kunconywa ukuthi kufaka iklabishi nezinongo ku-recipe isobho esinika umphumela wokufudumala.
- Ukuze uvimbele ukuthunyelwa kwamafutha, ungalungisa isobho nge-peas, izaqathe nama-apula.
- Faka phakathi zokupheka noma yiziphi izinhlobo iklabishi, utamatisi, isilimo esidliwayo esinamagatsha anamanzi kanye neminye imifino, kodwa amazambane kufanele adliwe ngobuningi obulinganiselwe.
- Akukhuthazwa izitsha zokuqala ukusebenzisa amanoni amaningi nenyama.
I-Kefir nokudla kwemifino
Indlela esetshenzisiwe yokulahlekelwa isisindo ingabhekwa njenge-subspecies ye-protein-yemifino yokudla. Ukuze ulahlekelwe isisindo, kungcono ukusebenzisa i-kefir ngama-fat angu-5%. Ukudla kwemifino, imenyu elula kakhulu, kusho ukusetshenziswa kwansuku zonke kwe-5 tbsp. i-kefir ne-1-1.5 kg yemifino, futhi ingadliwa futhi iphekwe. Umthetho oyinhloko wokulahlekelwa isisindo ukudla okuhlukene , ngakho okokuqala udinga ukuphuza i-kefir, futhi ngehora lokudla isidlo semifino. Ukudla kwemifino ngesonto kuzokusiza ukuthi uhlehlise ngo-2-3 kg.
Ukudla emifino eluhlaza
Le ndlela yokulahlekelwa isisindo ilula, ngoba awudingi ukuchitha isikhathi sokupheka. Emifino ehlanzekile, ukuhlushwa okukhulu kwamavithamini namaminerali kugxile, okuyinto inzuzo ebalulekile. Ukudla okusheshayo nokuphumelelayo kwemifino kwenzelwe isonto futhi phakathi nalesi sikhathi ungasho ukuthi uhleleke ku-3-4 kg. Izithelo zingadliwa ngabanye noma zihlanganiswe nama-saladi ahlukene, besebenzisa amafutha omnqumo noma ijusi likalamula njengengubo yokugqoka. Ngaphezu kwalokho, nsuku zonke, ukudla kwemifino kubandakanya iqanda elibilisiwe.
Ukudla kwemifino - ukonakala
Kunzima ukuthola indlela ekahle yokunciphisa umzimba, ngakho-ke qaphela ukuntuleka kokudla emifino:
- Isithelo sinomthelela omkhulu we-fibre, okungaphezu kwalokho kungabangela ukuqotshwa.
- Ukudla kwezithelo nokudla kwemifino kunesisindo samaprotheni, okudingekayo ukuze ukusebenza kahle komzimba. Njengoba kunikezwe lokhu, umuntu akakwazi ukukugcina isikhathi eside.
- Imifino ifakwa ngokushesha, ngakho isikhathi eside ukugcina umuzwa wokugcwalisa ngeke usebenze.
- Kwezinye izinhlobo zokudla kwemifino, ayikho imikhiqizo enika umzimba amandla.