Ngokuvamile, isifo sekhulu lama-21 kuthiwa ukukhuluphala. Lesi sifo ngezinye izikhathi kungaba umphumela wezinkinga ze-hormonal and metabolic. Kodwa ezimweni eziningi, kubangela indlela yokuphila yangasese nokudla okungalungile. Akuyona imfihlo ukuthi kulokhu kuphela ukudla okunomsoco wokukhuluphala kungasiza, ngoba izinhlobo eziningi zomsebenzi okwenziwe kuleli cala azivunyelwe.
Ukudla №8 for ukukhuluphala
Ukudla kubantu (kufaka phakathi nezingane) nokukhuluphala kunezinhlobo eziningi, kodwa okuthandwa kakhulu yi-table 8 yokudla yePevzner. Lo ososayensi oneqembu labalandeli uye wahlakulela izinhlelo zokudla okunomsoco kubantu abanezinhlobo ezihlukahlukene zezifo, kanti enye yazo yenzelwe abantu abanokukhuluphala.
Isenzo salokhu kudla ngokumelene nokukhuluphala kuqondiswa - ngakolunye uhlangothi, imetabolism iyathuthukisa, ngakolunye uhlangothi inani lamakhokhethi ezincishisiwe liyancipha. Ukudla kwengane yokukhuluphala kungasebenzisa zonke izimiso ezichazwe.
Okokuqala, imikhiqizo elandelayo ayifakiwe ekudleni:
- zonke izinhlobo zemikhiqizo evela kufulawa wekolweni, ukupheka;
- utshwala kuzo zonke izinhlobo;
- noma yimaphi amafutha - inyama kanye ne-cultinary;
- noma yikuphi ukudla okubukhali noma okusawoti;
- zonke izinongo, izinongo, ukudlala, ama-sauces (ikakhulukazi imayonnaise);
- iziphuzo ezimnandi, kubandakanya ama-juice ne-cocoa;
- noma yisiphi isobho esinamazambane, okusanhlamvu, i-pasta noma i-legumes;
- amafutha amaningi enyama, inhlanzi nezinkukhu;
- yonke i-confectionery;
- ushukela kuzo zonke izinhlobo, ujamu, uju;
- yonke inhlanzi, inyama ekheniwe;
- noma yimaphi amasobho kanye nemikhiqizo yokubhema;
- noma yisiphi isithelo esimnandi namajikijolo;
- imikhiqizo yobisi enamafutha, kuhlanganise ne-cottage shizi, ushizi kanye nokhilimu;
- ama-beet, amazambane, izaqathe, i-peas eluhlaza;
- irayisi emhlophe, i-pasta, i-semolina ne-oatmeal, i-legumes.
Ukudla ngokumelene nokukhuluphala kunzima kakhulu, kepha, kungakhathaliseki ukuthi, kungadla ukudla okunempilo. Kungabandakanya imikhiqizo elandelayo:
- isinkwa se-rye nesigamu (kuze kube ngu-3 tincetu ngosuku);
- isobho semifino;
- izinkukhu ezinamafutha, izinhlanzi nenyama (abilisiwe);
- izinhlanzi zasolwandle ezinxenyeni ezincane;
- Imikhiqizo yobisi ephansi-fat - inqunyelwe;
- Ukutshala izimpahla, iparele, okusanhlamvu kwebhaliwe kunqunyelwe; konke okunye akukhipha;
- imifino engekho-starchy - engenamkhawulo;
- Ama-sweeteners: i-aspartame, i-xylitol, i- sorbitol, i-saccharin.
Kusukela eziphuzweni kuncoma itiye elibuthakathaka noma umhluzi we rose rose, okungcono ngaphandle kokushukela, ezimweni ezimbi kakhulu - nabasuki abathintekayo. Kodwa futhi kudingeka bahambe ngezikhathi ezithile, bekhetha izinyosi ezingenasiphuzo.
Yidla ngokukhuluphala kwamazinga ahlukene
Uma udinga ukudla ngokukhuluphala kwama-1 noma ama-2 degrees, uzovunyelwa inani lemikhiqizo ehlukile kunalokho uma unesisindo sezinga lesithathu. Ngakho-ke, cabanga ngemingcele, kuyilapho kuvamile ukudla kokukhuluphala kwesilinganiso sesithathu ozibona kubakaki, ngokushesha ngemuva kwedatha ye-degrees 1-2:
- ubisi olunamafutha amancane noma i-1% kefir - izibuko ezimbili ezincane (1.5 izinkomishi ezingeni lesithathu);
- inyama enomzimba kanye nenye inyama enamafutha aphansi-kufika ku-200 g (kufika ku-150 g);
- izinhlanzi ezinamafutha aphansi - kufika ku-100 g (ngokufanayo);
- i-cottage ushizi u-0.8-5% we-fat content - kuze kufike ku-1 iphakethe (kuze kube yi-half half pack);
- amaqanda enkukhu 1 uhlamvu (ngokufanayo);
- ibhotela - engaphezulu kuka-20 g (okungaphezu kuka-15 g);
- ukhilimu omuncu okuqukethwe okungu-10% - okungaphezu kuka-400 g (okungaphezu kuka-250 g);
- imifino (ngaphandle kwamazambane) - angabi ngaphezu kuka-400 g (okungaphezu kuka-300 g);
- amazambane (othosiwe ngokuqinile) - kufika ku-200 g (okungaphezu kuka-150 g);
- ama-apula aluhlaza - ucezu olu-1 (ucezu olulodwa);
- Isinkwa sikaJeyi - kuze kube ngu-150 g (ngokukhuluphala kwezinga lesithathu kungavunyelwe).
Ukunamathela ezindinganisweni ezinjalo, ungashintsha ngempela isimo futhi ulahlekelwe isisindo. Ukukhuluphala akuyona nje ukubonakaliswa kwangaphandle kokungazithandi, kodwa futhi indlela eya ngqo ezifweni ezihlukahlukene zezitho zangaphakathi.