Asikho isidlo esivumelekile ukudlula ukulahlekelwa kwesisindo sokwelapha. Ngemuva kokunye, uma kuziwa emndenini wezokwelapha wokulahlekelwa isisindo, kusho ukuthi asibheki nje nge-pair eyengeziwe noma amathathu kilogram, kepha ngokukhuluphala okungokoqobo, ukwephulwa kokuziphatha kokudla, imetabolism, kufaka phakathi i-lipid metabolism. Kulesi simo, akuyona nje ukubukeka kanye nezingubo ezincane, kepha impilo, ngisho nokuphila. Ngokukhuluphala, akukhona ukubukeka kuphela okwehlulekayo, kodwa futhi nezitho zangaphakathi, ezigcwala amathishu amaningi.
Ukudla okunomsoco kanye nokudla kokwelapha ngokwayo kufanele kumiswe udokotela, emva kochungechunge lwezifundo. Ngokuvamile abantu bazikhethela bona, ekuboneni kokuqala, ukudla okunempilo, kodwa abalindeli umphumela - ukudla akuhambisani nezidingo kanye nesimanje somzimba.
Ukukhetha isistimu yokulahlekelwa isisindo
Okokuqala, kubalulekile ukubala isisindo esihle somzimba ukulahlekelwa isisindo. Ngalokhu ungasebenzisa amathebula nama-nomographs. Ngosizo lomdwebo we-Pokrovsky owenzelwe ngokukhethekile ezinkomba ezingu-5 - ukuphakama, ubulili, ubudala, umsebenzi, umthethosisekelo - isisindo somzimba esihle kakhulu, futhi ngokufanele, kungakanani okudingeka ulahlekelwe isisindo.
Ukubalwa okulinganiselwe kungenziwa ngokusebenzisa ifomula elula - kusuka ekukhuleni kufanele kuthathwe 100, okuphumela - isisindo somzimba esifanele esilinganiselwe.
Imenyu
Okuqukethwe kwe-caloric yokudla okunomsoco wokukhuluphala kukhethwe ngabanye kuye ngokuthi ukuphakama, isisindo, umsebenzi, ubulili, umsebenzi womzimba futhi, nakanjani, izinga lokukhuluphala. Ngakho-ke, inani le-calorific lingashintsha kusuka ku-700 kuya ku-1800 kcal, futhi, ngokukhuluphala, amandla okudla okunciphisa angancishiswa ngisho nangama-50%.
Isisekelo sokudla okunomsoco kufanele sibe amaprotheni. Ngokuhlala isikhathi eside ekudleni okuncane emaprotheni, isimiso senhliziyo, isibindi, nokuzivikela okuvamile kuhlupheka. Ngesikhathi esifanayo, kufanele kugcizelelwe ukunciphisa ukungena kwe-carbohydrate engasetshenziswanga kalula, esikhundleni sayo kube ne-carbohydrate encane. Ngesikhathi esifanayo, ukusetshenziswa kwamakha amnandi kuvunyelwe, nakuba kungewona imikhiqizo ewusizo kakhulu emhlabeni.
Kubalulekile ukukhipha imikhiqizo ekhuthaza ukudla. Lezi izinongo, utshwala, usawoti, ukudla okulula. Ngokuqondene nosawoti, umkhawulo wansuku zonke ovunyelwe ngu-5 g. Inani lokudla izikhathi eziyisithupha ngosuku.
Ake sicabangele kabanzi ngemikhakha yemikhiqizo ekunakekeleni kwezokwelapha:
- isinkwa - amaprotheni-bran, ukolweni - kufika ku-150 g / ngosuku;
- isobho - isobho semifino, izikhathi ezimbili ngesonto, inyama elula, inhlanzi yesikhumba;
- Isidlo sesibili - iwundlu, ingulube - njalo ezinsukwini eziyisihlanu, izinkukhu ezinomsoco, inhlanzi, inkabi, unogwaja efomini elibilisiwe;
- garnishes - imifino ngendlela eluhlaza, ebhaka, ebilisiwe;
- Imifino esithambile - ayikho ngaphezu kuka-200 g ngosuku;
- imikhiqizo yobisi - ubisi oluphekiwe, i-yogurt, i-cottage shizi;
- izithelo - ezimuncu futhi ezimnandi nezomuncu;
- iziphuzo - itiye kanye nekhofi (ngaphandle kokushukela), ama-juice yemvelo, ama-compotes, amanzi amaminerali amaminerali;
- amafutha - izinto ezingaphezulu kwezingu-2 ze-l. ngosuku njengengxenye yezidlo.
Imikhiqizo engavunyelwe
Noma yikuphi indlela yokwelapha okwelashwa kokunciphisa umzimba okhethwe nguwe, noma udokotela oya khona, kunesigaba semikhiqizo esizoba yinto elandelayo:
- ushukela;
- ufulawa ne-confectionery;
- uju;
- i-ayisikhilimu;
- amazambane;
- imikhiqizo emhlophe yefulawa.
Izimiso zokulahlekelwa kwesisindo
Uhlelo lonke lokulahlekelwa isisindo
- Ukudla okunamandla okuphansi kunqunywe;
- kunqunyelwe kalula ama-carbohydrate egazini;
- Amafutha wesimiso semfuyo ayalinganiselwe, kufanele athathe isikhundla samafutha emifino ngesigamu;
- imizwa yokuphefumula inikezwa ukusetshenziswa kokudla okunamandla, kodwa ukudla okuphansi kwekhalori ( imifino , izithelo ezinezinto eziphezulu ze-fiber);
- ukuqeda indlala (ukudla izikhathi eziyisi-6 ngosuku);
- ukuvinjelwa kosawoti (kuze kufike ku-5 g) noketshezi (kufika ku-1.5 amalitha);
- isicelo sokukhishwa kwezinsuku.