Susa amakhilogremu athe xaxa bese ufeza ngokushesha umphumela obonakalayo - lokhu kuyinjongo abantu abanquma "ukuhamba" ekudleni okufishane abafuna ukukufeza. Kepha ukuze wehle ngokusobala isisindo esikhathini esingaphansi kwesonto, imingcele kufanele iqine ngokweqile. Akuwona wonke umuntu ongamelana nenyanga noma. Ngakho-ke, inketho engcono kakhulu ukuthola ukudla okunempilo izinsuku eziyi-10. Ayinawo umthelela wokushaqeka emzimbeni, njengezindlela eziningi eziveziwe, futhi imvamisa ikuvumela ukuthi wehle kufika ku-10 kg, ngokuya ngezimo zakho zokuqala.
Izinzuzo nezinkinga zokudla kwesikhashana
Ukwehlisa isisindo seholide noma sonyaka wasolwandle, ukugqoka isembatho sikasayizi othile womcimbi cishe ngaso sonke isikhathi kuyadingeka ngokuphuthumayo, futhi cishe asikho isikhathi sokubhekana nezisekelo zokudla okunomsoco, ukubala ama-calories nokuya ejimini.
Isixazululo esilula ukudla kwesisindo esifushane izinsuku eziyi-10. Kukusiza ukuthi wehlise isisindo esimisweni esiqinile. Futhi lokhu kuyinzuzo enkulu. Ngaphezu kwalokho, ukudla kwezinhlelo ezinjalo akugcini ngezitsha eziyinkimbinkimbi, futhi imikhiqizo edingekayo iyatholakala kubantu abanomcebo othile wezinto ezibonakalayo.
Kodwa-ke, uma umba ujule, ububi bokudla okunjalo buzobonakala. Amakhilogremu ahamba ikakhulu ngenxa yokususa uketshezi oluningi. Izicubu zemisipha nazo ziyahlupheka, kepha amadiphozi ancishisiwe afinyelela kuma-12%, futhi ngokwesilinganiso ngo-6-8%. Ngemuva kwezinsuku eziyi-10, uzokwehlisa isisindo, kepha esibukweni akunakwenzeka ukuthi ubone umuntu omncane nomzimba obekiwe. Isizathu silula: akunakwenzeka ukudala umzimba wephupho ngaphandle kokuzivocavoca.
Okubalulekile! Ungakhohlwa ukuthi ngenxa yokushoda kwezakhi ngesikhathi sokudla okunomsoco, umzimba ungabhekana nobunzima obukhulu emsebenzini. Ngakho-ke, akumele neze ukuthi usebenzise ngokweqile ukudla okusobala.
Sekukonke, kunezinketho ezingaba ngu-40 zokudla okusheshayo ezinsukwini eziyi-10. Ngaphezu kwesikhathi sabo, bahlanganiswe ukwehliswa okujwayelekile kokuqukethwe kwekhalori ekudleni, ukwenqatshwa okuphelele kwemikhiqizo eyingozi nokunamathela ekudleni. Nganoma yikuphi ukudla, kubalulekile ukuphuza amalitha ayi-1.5 wamanzi ngosuku.
Ukwenza kube lula ukuqala ukudla, kufanelekile ukukhawulela inani likasawoti, ushukela, ama-muffin, ukudla okuthosiwe nokusheshayo kwimenyu yansuku zonke izinsuku ezimbalwa. Uma kunokwenzeka, thatha izakhiwo zamavithamini nezamaminerali. Sikhethe izinketho ezilungile nezifakazelwe zokwehlisa isisindo ezinsukwini eziyi-10, ezinikeza imiphumela ezinzile futhi engalimazi impilo yakho.
Ukudla "10x10"
Ukudla okuphumelela kakhulu izinsuku eziyi-10. Ngokwezibikezelo ezinethemba elikhulu, ukwehla kwesisindo okulindelekile kungu-10 kg. Ngakho-ke igama lohlelo. Eqinisweni, kuhlelwa ukudla okune-carb ephansi okunokudla okuningi kwamaprotheni kule minyaka eyishumi.
Izimiso eziyisisekelo okufanele zilandelwe ngokuqinile:
- Ungafaki ushukela, noma imaphi amaswidi, inyama ecutshunguliwe (amasoseji, amasoseji), okuvuthwayo, amafutha emifino nezilwane, okusanhlamvu, amantongomane, amasoso, amanzi e-soda, ijusi emaphaketheni.
- Qala usuku lwakho ngengilazi yamanzi kalamula.
- Hlukanisa ukudla kube ama-reception ama-5.
- Pheka ngaphandle kwamafutha.
- Isilinganiso samaprotheni kuma-carbohydrate kufanele sibe ngu-2: 1. Umthamo wansuku zonke wokudla ungama-500-550 g, lapho imikhiqizo yamaprotheni kufanele ibe ngama-60%.
- Isidlo samahora ama-2-3 ngaphambi kokulala.
- Khipha amazambane, ubhontshisi, ummbila, izaqathe, ithanga emifino.
Okubalulekile! Ungandisi indlela odla ngayo. Amaprotheni amaningi angathinta kabi ukusebenza kwezinso. Ngakho-ke, nciphisa ukudla kwakho usawoti. Phuza itiye eliluhlaza netiye le-rosehip.
| Izinketho zokudla kwasekuseni |
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| Izidlo zemenyu zasemini |
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| Izinketho zesidlo sakusihlwa |
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Imikhiqizo yobisi enamafutha aphansi, isaladi yemifino, ½ ubhamubisi, i-apula (omuncu), iqanda elibilisiwe lilungele isidlo sasemini nesidlo sasekuseni sesibili.
Ukudla kuhloselwe ikakhulukazi abantu abanenkomba yomzimba kusuka ku-25 kuye ku-30. Ngezinkomba ezingaphezulu kuka-30, uhlelo lwe- "10x10" alunconywa ukuthi lusetshenziswe ngaphandle kokuhlolwa kwezokwelapha. Imininingwane eyisithenjwa izokusiza ukubala i-BMI yakho futhi uqonde amanani ayo.
Ukudla okungenasawoti
I-NaCl eyakhiwe, noma usawoti wetafula, igcina amanzi emzimbeni. Ngakho-ke, ithuthukisa ukuzuza kwesisindo. Ngakho-ke, i-flavour enhancer ethandwa kakhulu kufanele isuswe izinsuku eziyi-10. Lesi yisimiso esiyinhloko sokudla okungenasawoti.
Kodwa-ke, ukuyeka usawoti akusho nje ukuthi ungafaki usawoti ekudleni okulungiselelayo. Uhlu lwemikhiqizo engekho emthethweni lubandakanya: ukudla okusemathinini, ukudla okubhemayo nokunongwe okubabayo, ushizi, amaqebelengwane nophudingi, izithelo ezinoshukela (ikhabe, ubhanana).
Ngosuku kuvunyelwe ukudla:
- 500 g wezinkukhu, inyama engenamafutha noma inhlanzi, ihlukaniswe yaba izingxenye ezincane;
- imifino (eluhlaza, isitshulu)
- Isinkwa esiphelele (2-3 tincetu)
- iphalishi (ingxenye engekho ngaphezulu kwama-200 g).
Ukuthosa akwamukelekile. Ukubilisa, isitshulu kuphela, ukushunqa. Kubalulekile ukulandela umbuso wokuphuza. Ama-juice, ama-decoctions nama-compotes avela kwizithelo ezomisiwe, i-jelly, i-jelly ngaphandle koshukela akuvunyelwe.
Abaningi balabo abalahlekelwa isisindo ngemuva kokuphela kokudla abasabuyisi usawoti ekudleni kwabo. Ukunambitheka kwemvelo kokudla kuma-receptors kuba mnandi futhi kujwayeleke. Ngaphezu kwalokho, kunomuzwa wokuthi cishe zonke izitsha, ikakhulukazi lezo ezilungiselelwe ezindaweni zokudlela ezinhle nezindawo zokudlela, zinosawoti. Ukudla okujwayelekile kungandiswa kuze kube yizinsuku eziyi-15.
Ukudla okusanhlamvu (izinketho ezi-2)
Inketho yokudla okunzima kunayo yonke yezinsuku eziyi-10 yindlela yokudla eyi-mono. Ochwepheshe bavame ukubhekisela kulo njengohlelo lokukhipha ubuthi emzimbeni. Kubandakanya ukusetshenziswa okusanhlamvu okuvamile, okunothe ngamavithamini, ukulandelela izakhi kanye nefayibha enempilo, evuselela amathumbu. Isibikezelo sokwehlisa isisindo singu-10 kg.
Inombolo yenketho 1. Ukwehla kwesisindo ku-buckwheat
Kusihlwa, thela ingilazi eyodwa ye-buckwheat enezingilazi ezi-2 zamanzi abilayo. Songa isitsha ngephalishi ubusuku bonke ngethawula lamabele okushunqayo. Hlukanisa iphalishi libe yizidlo eziyisithupha ekuseni bese ulidla usuku lonke. Usawoti, ushukela, uwoyela akuvunyelwe.
Akuwona wonke umuntu ongakondla ukudla kwezinsuku eziyi-10 ekudleni okunjalo okunama-ascetic. Ngakho-ke, kuvunyelwe ukwehlukanisa imenyu nge-kefir enamafutha aphansi, uma ufisa, ngamakhambi aqoshiwe. Okuvamile ngosuku kungu-1 litre. Misa ukudla ngokushesha uma ubuthakathaka noma uzizwa ungaphilile. Uma ume kuwo izinsuku ezi-5 kuye kwezi-7, umphumela usazobonakala.
Inombolo 2. Ukuncipha nge-oatmeal
Masenze ukubhuka ngokushesha: sikhuluma ngamabele okusanhlamvu aphelele. Njengesinqumo sokugcina, kuvunyelwe ukusebenzisa ama-flakes lapho kugcinwa khona izakhiwo zama-oats ngangokunokwenzeka. Ungabathola kalula esitolo, ugxile esikhathini sokulungiselela. Kufanele okungenani ibe imizuzu eyi-15.
Udinga ukupheka i-oatmeal ngendlela efanayo ne-buckwheat - kusihlwa. Isilinganiso samabele namanzi abilayo kuphela esingu-1: 3. Yize kungeke kube yinkinga uma uvele ubilise okusanhlamvu. Iphalishi lidliwa ngaphandle kwezithasiselo. Yidla izithelo noma izithelo ezomisiwe ngesikhathi sekhefu ukuze usizakale. Iziphuzo ezivunyelwe: itiye eliluhlaza noma elenziwe ngamakhambi, i-rosehip decoction.
Ukudla kukaMadeleine Gesta
Inzuzo enkulu yokudla kungumphumela omuhle ngokungabikho kokuzincisha nokuqina ngokweqile. "Umdlalo we-Gastronomic" - nansi indlela umbhali, isazi sokudla okunomsoco nomhlengikazi waseFrance uMadeleine Gesta, akubiza ngayo. Ugcizelela ukuthi isimo sengqondo esihle nenjabulo kukho konke kusuka ekunambithekeni kwezitsha kuya ekuphakelweni kubalulekile ekufezeni umphumela omuhle kakhulu.
Amaklayenti adumile emhlabeni kaMadame Gest (phakathi kwabo uGerard Depardieu noCatherine Deneuve) bathi ibhonasi yamakhilogremu alahlekile ingumphumela wokuvuselela nokuzwa ukukhanya esikhundleni sendlala. Ngokwesilinganiso, ezinsukwini eziyi-10, ungalahlekelwa yi-3-4 kg. Inombolo enconyiwe yokudla ingu-5-6, ezingxenyeni ezincane. Uma ufuna ngempela ukudla ngesikhathi sekhefu, izithelo eziningi ezomisiwe (ama-prune, ama-apricot omisiwe) ziyavunyelwa, okunconyelwa ukuthi zihlafunwe kahle kuze kube yi-mushy.
Isisekelo sokudla:
- umhluzi wemifino;
- isidlo sasemini sobisi esibilile;
- I-lemonade ekhethekile: 250 ml. amanzi, 1 tsp. uju, ujusi kalamula omncane ongu-1.
Iresiphi yomhluzi: 1.5 amalitha amanzi, 600-700 g wamaliki, 400 g wezinqathe notamatisi, isilimo esidliwayo esinamagatsha anamanzi (impande), i-thyme noma imbewu ye-caraway. Sika zonke izithako bese upheka imizuzu engaba ngu-20. Kubalulekile ukuthi imifino ingabiliswa ize imuncwe.
Hlukanisa umhluzi ngezinyathelo eziningana. Imifino ingadliwa ngemuva kwamahora amabili. Kuvunyelwe ukwengeza uwoyela omncane womnqumo nejusi kalamula. Izinsuku Zomhluzi Wemifino: 1,2,8,9.
Isidlo sasemini sobisi olumuncu ngu-200 g we-cottage shizi ongu-0-1% wamafutha nama-130 g weyogathi yemvelo. Ungayihlanganisa nemifino namakhambi (isithombo, ikhukhamba, iparsley) noma izithelo nethisipuni elilodwa loju. Izinsuku zobisi ezifakiwe: 3,4,5,6,7,10.
I-Lemonade kufanele idliwe nsuku zonke. Kodwa-ke, ukusa akufanele kuqale kuye, kodwa ngezingilazi ezimbili zamanzi ahlanzekile, okufanele uwaphuze ulele embhedeni ngama-sips amancane. Ngemuva kwemizuzu engu-15-20 - i-cocoa ene-spoonful yoju. Lesi yisidlo sasekuseni. Okunye ukudla okungu-2-3 (kungafaki umhluzi noma ubisi olubilisiwe) kungaqukatha:
- inhlanzi eshisayo noma inyama ebilisiwe (ingxenye engama-200-300 gr.), isibindi senhlanzi;
- okusanhlamvu okuphelele;
- isaladi yemifino nocezu lwesinkwa;
- amaqanda;
- amajikijolo nezithelo;
- ubisi (1 ingilazi).
Ushukela, amaswidi, izimpahla ezibhakiwe, ukudla okusemathinini, imikhiqizo eqediwe, utshwala akuvunyelwe. Isibiliboco esivunyelwe singu-30 g woshokoledi omnyama ngosuku.
Ukungavumelani nokudla okude kweminyaka eyishumi
Ukudla kwesikhashana okunoshintsho olubukhali ekudleni okujwayelekile nokuncipha kokudla kwekhalori kungumthwalo obalulekile emzimbeni. Ngakho-ke, inohlu oluhle kakhulu lokuphikisana. Phakathi kokuyinhloko, odokotela bakhombisa ukukhuluphala ngokweqile. Uma isisindo esiningi sesivele sitholakele, akunakwenzeka ukusisusa ezinsukwini eziyi-10. Ngokuphambene nalokho: imikhawulo eqinile nokuntuleka kwezakhi zomzimba kungasicasula isimo.
Kufanele weqe nokudla uma:
- kutholakala ukuthi unezifo zomgudu wamathumbu noma ezinye izitho zangaphakathi;
- isigaba sokukhuphuka sanoma yiziphi izifo ezingamahlalakhona;
- unenkinga ngohlelo lwe-cardiovascular;
- I-ARVI noma i-ARI;
- amenorrhea;
- isifo sikashukela.
Ukudla kweminyaka eyishumi kuyaphikiswa kwabesifazane abakhulelwe nabancelisayo, izingane nentsha, abantu abangaphezu kweminyaka engama-65 ubudala.
Imiphumela yokudla kwezinsuku eziyi-10. Kungani isisindo sibuya?
Ngaphandle komthelela osheshayo futhi kwesinye isikhathi obalulekile ekunciphiseni isisindo, cishe ama-85% alabo abanciphisa isisindo bathi amakhilogremu ayabuya. Imvamisa noma ngokungezwa. Akunzima ukuchaza lesi simo. Umzimba wethu wakhelwe kanjena: okokuqala, uba nokushaqeka nengcindezi ekushintsheni okungazelelwe kokudla okunempilo, bese kuqala ukuzivumelanisa.
Imodi ye- "austerity" ivuliwe. I-metabolism iyancipha, inani lamandla adingekayo ukugaya ukudla liyancipha, futhi ukulahleka kwamafutha ngamangqamuzana omzimba, kunalokho, kuyehla. Ngemuva kwakho konke, kufanele isindiswe ukuze ibambe isikhathi eside uma indlala iza.
Lapho-ke ukudla kuyaphela, kepha inqubo yangaphakathi yokugcina amandla nezakhi zomzimba ayipheli. Ubuyela ekudleni kwakho okujwayelekile, futhi kaningi uzivumela ngokweqile ngemuva kokudla. Umphumela onengqondo: umzimba ugcina kuze kufike phezulu bese ubuyisa imiqulu yawo ejwayelekile yangaphambilini ngesikhathi esifushane.
Ngakho-ke, izinsuku zokuqala ngemuva kokuphela kokudla kwezinsuku eziyi-10, qhubeka nokulandela uhlelo olufanayo lokudla okunempilo, kepha ngohlobo olulula. Isibonelo, engeza imikhiqizo yobisi (iyogathi, ushizi wekotishi, ushizi) ku-buckwheat, bese imifino, bese inyama nenyama yenkukhu. Qhubeka uphuze okungenani amalitha ayi-1.5 wamanzi ngosuku. Lawula izingxenye zakho. Zama ukunciphisa amaswidi nokudla okunesitashi. Khetha ukuphatha okunempilo:
- izithelo ezomisiwe,
- i-marmalade,
- umabhebhana.
Isiphetho
Uma ufuna ukunciphisa isisindo ngaphandle kokulimaza empilweni futhi ugcine umphumela isikhathi eside, landela ezimisweni ezimbili: ukuphikelela nokuhamba kancane. Ngakho-ke, kungcono ukuphendukela ekudleni kwesikhashana nje ngangokunokwenzeka. Inhloso enkulu yokususa amakhilogremu athe xaxa kufanele kube ukuzinakekela wena nomzimba wakho, hhayi ubukhulu bezingubo nezinombolo ezikalini.
