Kusukela ekuhloleni ukulahlekelwa isisindo, ukudla okuwusizo akuthinti kuphela amavithamini, amaminerali kanye nama-amino acids, kodwa futhi unokuqukethwe khalori oluphansi. Cabanga ukuthi yikuphi ukudla okumelwe kufakwe kwimenyu yokudla.
Ukudla okuwusizo kokunciphisa umzimba
Ukuze ulahlekelwe isisindo, umuntu udinga ukubuyisela ibhalansi yamandla. Ngamunye wethu unenani elithile lama-kilojoule, esiwachitha ekuphileni kwethu kwansuku zonke. Uma ngokudla sithola amandla amaningi, umzimba uqala ukuwugcina ngesimo samaseli amafutha. Kodwa uma sithola ukudla okuncane kunalokho esikudingayo, umzimba uhlukanisa ama-fat deposits bese uwasebenzisa njengomthombo wamandla.
Ngakho-ke, ungakwazi ukulahlekelwa isisindo ngezindlela ezimbili: noma ngokukhulisa ukusetshenziswa kwemali (ukwenza imidlalo, isibonelo), noma ngokunciphisa amandla okudla - okungukuthi, ngokulungisa ukudla.
Ngaphezu kwalokho, odokotela bakholelwa ukuthi ukulahlekelwa isisindo ngokufanele emzimbeni akufanele kube ukuntuleka kwe-iron ne-calcium - lezi zinto zihileleka ekuguleni komzimba futhi ziyadingeka ukunciphisa isisindo. Zingatholakala ngokudla nezidakamizwa.
Ngakho-ke, ukudla okuwusizo kunabo bonke abantu abanomkhawulo yizithelo nemifino ecebile ngamavithamini amaningi, imikhiqizo yobisi, egcwele i-calcium, nenyama, ubhontshisi namantongomane, ongathola khona insimbi.
Ukudla okuwusizo kakhulu kokulahlekelwa isisindo: ikhalori ephansi
Inzuzo enkulu kunazo zonke emzimbeni wakho ngokudla kokunciphisa umzimba izokuletha imikhiqizo ngokuqukethwe okuphansi kwekhalori, ongayidla ngaphandle kokwesaba isibalo. Lokhu kufaka:
- iklabishi kanye iklabishi yasePeking;
- ukhukhamba;
- yonke imifino yamaqabunga nama saladi;
- zucchini kanye zucchini.
Ngaphezu kwalokho, lolu hlu lungabandakanya ngokuphepha yonke imifino engekho isitashi, okuyikho konke ngaphandle kwamazambane, ummbila kanye nemifino.
Ukudla okunempilo nokuphilile, okucebile ngensimbi
Ukuze uthole inani elanele lensimbi, ukudla okulandelayo kufanele kube khona ekudleni - okungenani okungenani izikhundla ezimbili ngosuku:
- yenkomo, i-veal, unogwaja, i-duck ne-turkey;
- isibindi;
- zonke izinhlanzi zasolwandle, inhlanzi - ikakhulukazi i-salmon yama-mackerel ne-pink;
- i-egg yolk;
- i-oatmeal, i-buckwheat, ubhontshisi, i-lentils;
- izithelo omisiwe nezithelo.
Ungalwela ukudla imikhiqizo eningi kakhulu, ngoba insimbi eningi kakhulu iyingozi futhi, njengoba kunjalo nokuntuleka kwayo.
Ukudla okuwusizo futhi okumnandi, okune-calcium ecebile
Kubalulekile ukuthola i-calcium eyanele, ukuze inqubo yokulahlekelwa isisindo ihambe kahle kakhulu. I-calcium ingatholakala ngokudla okunjalo:
- zonke izitshalo;
- wonke amajikijolo, kufaka phakathi iziqhenqo zomuthi;
- noma yimiphi imifino eluhlaza nemifino;
- imikhiqizo yobisi evutshiwe: ubisi oluboshiwe, i- cottage shizi , ushizi, ukhilimu omuncu, i-kefir.
Yonke le mikhiqizo ithonya ngokuphelele isibalo, futhi uma wenza ukudla kwakho kusuka kubo, uzoshesha ngokushesha.
Ukudla okuwusizo: yenza ukudla
Ungakha ukudla kwakho, usebenzisa imithetho eyisisekelo yomsoco onempilo nolwazi mayelana nemikhiqizo ewusizo. Sinikeza izinketho eziningana ezilinganiselayo ezingaba yisibonelo.
Inketho 1
- Ukudla kwasekuseni: i-oatmeal porridge ne omisiwe, itiye nelamula.
- Usuku lokudla: ingxenye yesobho se-mushroom, isaladi yeklabishi ye-Peking ne-soy sauce.
- Intambama yesiphuzo: indebe yetiyi nobisi.
- Isidlo: ama-courgettes abanjwe nge-turkey nemifino.
- Ngaphambi kokulala: ingilazi encane ye-kefir.
Option 2
- Ukudla kwasekuseni: amaqanda ambalwa kanye nesaladi yolwandle kale, itiye.
- Usuku lokudla: isobho senkukhu, i-vinaigrette.
- Intambama yesiphuzo: ingxenye ye-jelly engahlanjululwa ngamajikijolo.
- Isidlo sakusihlwa: ukuthengiswa kwezimpahla, ukudoba, inyamazane, izaqathe kanye anyanisi.
- Ngaphambi kokulala: ingilazi encane ye-yazhenka.
Option 3
- Ukudla kwasekuseni: irayisi nama-apricots omisiwe nama-apula, itiye.
- Usuku lokudla: i-borsch, isaladi lekhukhamba nebhotela nejusi lemon.
- Isinkwa: ukuphuza yogurt.
- Dinner: i-salmon egosiwe nemifino.
- Ngaphambi kokulala: ingilazi encane ye-varenets.
Thatha izingxenye ezijwayelekile, udle kahle - futhi uzosheshe unciphise isisindo, ngaphandle kokuzama umzamo omkhulu.