Isazi esaziwayo sokudla okunomsoco uPeter Ducan uhlongoze ukuhlukahluka okusha okuthakazelisayo kokudla. Ichazwe ngokuningiliziwe encwadini yakhe ethi "Ukudla kwe-Staircase: The Second Front". Izinsuku eziyisikhombisa zangeviki zihlukaniswa zibe yizigaba. Nsuku zonke imikhiqizo emisha ifakiwe. Kulesi sihloko, sizocubungula izinyathelo ngasinye.
Ukudla okusha kweDucane "Ukudla isiteji"
- NgoMsombuluko . Lolu suku lunzima kakhulu, ngoba ungathatha kuphela imikhiqizo yamaprotheni. Imfucumfucu, inhlanzi, amaqanda, i-cottage shizi, i-tofu, ubisi oludwetshiwe kanye neminye imikhiqizo yobisi izokwenza. Lesi sigaba sibizwa ngokuthi "ukuhlaselwa". Imikhiqizo ivunyelwe ukuba idle ngaphandle kwemingcele ezihlukahlukene, kodwa ngokulinganisela. Kungase kube nokuzwa komile emlonyeni - isibonakaliso sokuqala kwesisindo.
- NgoLwesibili . Kumikhiqizo engenhla kudingeka wengeze imifino. Lesi sigaba sibizwa ngokuthi "i-cruise". Kuvunyelwe ukusetshenziswa kwazo zonke imifino, ngaphandle kwama-avocado, ubhontshisi, i-lentile, amazambane, ama-oliva, i-peas, ubhontshisi, ummbila neminqumo.
- NgoLwesithathu . Manje ungakwazi ukwengeza izithelo ekudleni kwakho. Kunconywa ukuba ungadli izithelo ezine-sugar enkulu, isibonelo, ubhanana, amagilebhisi, ama-cherry, njll.
- NgoLwesine . Uhlu lugcwaliswa ngezicucu eziningana zesinkwa esiluhlaza.
- NgoLwesihlanu . Labo abasinda kuze kube ngoLwesihlanu bangakwazi ukudla ucezu lweshizi ngamafutha ama-20%.
- NgoMgqibelo . Lolu suku liholide langempela kubantu abaye baphikisana nezimo. Ekudleni, imikhiqizo enekhona isitashi ekubunjweni yengezwe. Lezi zihlanganisa izithelo, okusanhlamvu, amazambane, i-pasta.
- NgeSonto . Uhlu lwemikhiqizo engenhla luhlala, kepha kunoma yisiphi isidlo kuvunyelwe ukudla noma yikuphi ukudla. Kungaba yiyokuqala, yesibili, i-dessert, ingilazi yewayini, njll. Ngamafuphi, kuvunyelwe ukuhlela idili. Kubalulekile ukuthi ungayithinti, kepha ukunamathela kumlinganiso.
Isigaba "Ukuhlanganiswa Nokuzinza"
Uma isisindo esifanele sifinyelelwe, kufanele udale izimo zokulondoloza. Isikhathi sokuhlanganiswa sincike kwinani lamakhilogremu ahambayo. Ngenye ye-kilogram elahlekile yesisindo, udinga izinsuku eziyishumi.
Inani lezinsuku zokuhlanganiswa kufanele lihlukaniswe zibe izingxenye ezimbili. Ekuqaleni ohlwini lwemikhiqizo ungakwazi ukwengeza isabelo esisodwa se-dish ngokuqukethwe kwesitashi. Umkhosi owodwa uvunyelwe - isitsha esiyintandokazi.
Engxenyeni yesibili yokudla, ungafaka imikhosi emibili enjalo. Njengoba ubona, isamba sasiye senziwa nge-carbohydrate. Emva kwalokhu, qhubeka esigabeni esilandelayo - ukuqiniswa. Kulesi sigaba, ukubuyela kancane kancane ekudleni okujwayelekile kwenzeka. Uvumelekile ukuba udle yonke imikhiqizo. Kodwa kubalulekile ukukhipha usuku olulodwa kuphela imikhiqizo yamaprotheni. Lokhu kuyadingeka ukugcina isisindo esilinganisweni esifanayo.
Imithetho yokudla eyengeziwe Yokudla "Isiteji sokudla"
- Kuyadingeka nsuku zonke ukuba uphuze ngamalitha amabili amanzi, okungabandakanya isobho, ama-teas nezinye iziphuzo. Kubalulekile ukuphuza amanzi ajwayelekile.
- Ukuze ugcine isisindo, kufanele uhambe nsuku zonke okungenani imizuzu engamashumi amabili (mhlawumbe ukuhamba okusheshayo), mhlawumbe amashumi ayisithupha. Ngoba ukudla "Izitebhisi Zokudla" kubaluleke kakhulu.
Kunconywa ukuthi usebenzise i-elevator ne-escalator ngangokunokwenzeka. Lapho ukhuphuka futhi wehla izitebhisi, inani elikhulu lama-khalori liyashiswa. - Kubalulekile ukuba udle i-oat bran nsuku zonke. Esigabeni sokuthi "ukuhlaselwa" kanye ne "cruise" - 1.5 wezipuni. ngosuku, "ukuhlanganiswa" - 2.5 wezipuni. ngosuku, "ukuqiniswa" - 3.5. Emva kokuphela kokudla, kubalulekile ukuthatha izipuni ezingu-3. oat bran ngosuku.
Indlela engcono kakhulu ukungabi nesisindo futhi - ukuhola indlela yokuphila esebenzayo. Khona-ke ngisho nama-carbohydrate ngeke abe nomthelela omkhulu esimweni somzimba. Ukuhamba okulula kwamaminithi angama-20 kudla amagremu angu-100 we-tshokoleti adliwe. Ukulondoloza ochwepheshe bokulahlekelwa isisindo batusa ukunamathela esigabeni 'sokuzinza' impilo yabo yonke.