Ukudla kwamanzi - ubuhle, ububi namamenyu esonto

Ukudla okulula kwamanzi kubhekwa "njengokudla" ngomqondo ojwayelekile wegama. Okudingeka kuqala ukuhambisana nombuso ophuzile wokuphuza. Kukhona nokuzila ukudla ngokwelashwa, kepha lokho kuyisihloko sendatshana.

Imvamisa, isikhathi sokuncipha sinzima kakhulu. Kufanele uyeke okuningi kokudla okuthandayo: okumnandi, ufulawa, okuthosiwe, njll. Ukudla kwamanzi kuqukethe uketshezi olulinganiselayo.

Imibono eyiphutha ngalokhu kudla

Imibono mayelana nohlelo olunjalo lokwehlisa isisindo iyaphikisana. Lokhu kungenxa yezinkulungwane eziningi zezinganekwane ezizungeze ukutholakala koketshezi olinganiselayo:

• “Amanzi esikhundleni sokudla” - Abantu abaningi bacabanga ukuthi ukudla okunjalo kusho ukuphuza amanzi kuphela ngaphandle kokudla. Lokhu akunjalo: ngaphandle kokudla, umonakalo omkhulu uzokwenziwa emzimbeni. Umuntu uzozwa ukuwohloka kwezempilo. Ngale ndlela yokwehlisa isisindo, udinga ukuyeka imikhiqizo enekhalori ephezulu, kepha hhayi ukudla okunempilo. Kulokhu, udinga nje ukugcina umbuso wokuphuza.
• "Amanzi abandayo, ngokushesha uzokwazi ukunciphisa lawo makhilogremu engeziwe" kuyinkohliso. Umzimba ngeke uwamunce uketshezi kuze kube yilapho uwushisa uze ufike ezingeni lokushisa elidingekayo. Ukuze inqubo ye-metabolic iqale ngokushesha, amanzi kufanele asetshenziswe efudumele (37-40 ° C).
• "Lapho uphuza kakhulu, umphumela uba ngcono" yinganekwane eholela emiphumeleni emibi. Umzimba kufanele uthole uketshezi oluningi ngangokunokwenzeka. Ukweqa kwayo kuzolula isisu, kuzodinga ukudla okwengeziwe. Amanzi amaningi enza umthwalo ongabekezeleleki ezinso. Ukucindezela kwe-intracranial kungakhuphuka: Kuzovela izifo ze-CVS.

Ukuze umbuso wamanzi ulethe imiphumela, udinga ukulandela yonke imithetho, esizoxoxa ngayo ngezansi.

Incazelo

Umuntu unamanzi angama-80%. Kuyadingeka ngezinqubo ze-metabolic. Ukuntuleka koketshezi kuholela ekuphazamisweni komzimba, i-edema, ukuwohloka kwempilo, ukubukeka kwamakhilogremu athe xaxa. Izazi zokudla zincoma ukuphuza amanzi amaminerali we-artesian ngaphandle kwegesi.

Uhlobo lokuphuza alusho ukuyeka ukudla.

Into esemqoka ukuqapha ivolumu yoketshezi oliphuzayo, isikhathi osithatha, njll. Ngokuya ngokubuyekezwa kwabantu abahleli kulokhu kudla, kuyasiza ukwehla kuze kufike ku-10 kg.

Imithetho ejwayelekile

Uma umzimba ulahlekelwa okungenani u-10% woketshezi oludingayo, kuzoqala izinkinga ezinkulu zempilo. Konke kungagcina ngokufa.

Amanzi ayisixazululo sezinhlanganisela eziphilayo nezingaphili, ngaphandle kwazo izitho nezinhlelo ezingakwazi ukusebenza ngokujwayelekile. Zonke izinqubo zamakhemikhali ezenzeka ngokwenzeka ketshezi. Kusheshisa ukushesha kokuphendula.

Amanzi afakiwe ezingxenyeni zegazi, ahambisa izinto ezidingekayo kuzo zonke izitho nezinhlelo. Ilawula izinga lokushisa nenqubo yokugaya ukudla. Lolu ketshezi lususa izinto ezinobuthi, ubuthi futhi lwenze neminye imisebenzi eminingi ebalulekile.

Abantu abaningi, abazama ukwehlisa amakhilogremu athe xaxa, bathenga izidakamizwa ezahlukahlukene, izingubo zangaphansi ezikhethekile, itiye le-laxative, njll. Inhloso yabo ukomisa umzimba. Ngamanye amagama, ukwehla komzimba emzimbeni.

Lezi zindlela zokwehlisa isisindo, uma zisiza ukunciphisa isisindo, bese kuba yisikhashana. Ngaphezu kwalokho, izindlela ezinjalo ziyingozi kakhulu empilweni.

Ochwepheshe bakholelwa ukuthi amakhilogremu angeziwe avela ngenxa yokoma. Ngakho-ke, ukudla okuhle kakhulu kungaba: ukusungula uhlobo lokuphuza.

Ubuhle nobubi

Umbuso wokuphuza ofanele unezinzuzo ezilandelayo:

• asikho isidingo sokuchitha isikhathi esiningi silungiselela ukudla okhethekile;
• asikho isidingo sokubala ama-calories asetshenzisiwe;
• awukwazi ukwandisa umsebenzi womzimba;
• ukonga isabelomali: akusho ukusetshenziswa kwemikhiqizo exotic ebiza imali eningi;
• isihlobo esingenabungozi;
• ayibangeli ukungezwani komzimba;
• amanzi anciphisa indlala;
• kunikeza ukukhanya nokuzizwa ungenasisindo.

Naphezu kwenani elikhulu lezici ezinhle, indlela yokudla inezinkinga eziningi:

• ukusabela okubi: isiyezi, isicanucanu, njll.
• umuzwa wokusutha udlula ngokushesha, umuntu ulambile futhi;
• kunzima ukubekezelela;
• ugeza izakhamzimba (ikakhulukazi i-potassium ne-calcium);
• ukunxenxa njalo ukuchama.

Ngaphambi kokuthatha isinqumo sokuya ekudleni, udinga ukucabanga ngokucophelela. Kala okuhle nokubi ".

Hlobo luni lwamanzi olwamukelekayo?

I-soda ayifanele: iyacasula ulwelwesi lwangaphakathi lwegciwane lesisu, ivuse ukwanda kwesifiso sokudla. Ikhofi, itiye, notshwala kunomphumela wokuchama futhi kuholele ekuphelelweni amanzi emzimbeni. Ngakho-ke, awukwazi ukuwaphuza.

Kungcono ukusebenzisa amanzi ancibilikayo aphenduke ifomu eliwuketshezi esikhathini esingaphezu kwamahora ayisikhombisa edlule. Izici zayo ezizuzisayo zibangelwa ukungabikho kasawoti onzima. Amanzi etafula angenalutho afanelekile. Noma kunjalo, ekusebenziseni kwayo udinga ukwazi ukuthi ume nini.

Akudingeki uphuze ngaphezu kwenani elibekiwe emiyalweni. Uma kungenjalo, ungavusa ukuxhuzula, ukukhuphuka kwengcindezi engaphakathi, ukuvuza kwezinto eziwusizo.

Imenyu

Ukudla kufaka ukudla ukudla okuyingxenye. Ukufeza umphumela, inani lansuku zonke lama-calories alikho ngaphezu kwe-1200 noma i-1500. Eminye imithombo ikhuluma ngokuqukethwe okuphansi kwamakhalori, ngaphansi kuka-1000 noma ngisho no-800 Kcal ngosuku. Khumbula, okuqukethwe okuphansi nsuku zonke kwekhalori ngeke kuholele kunoma yini enhle, amantombazane kufanele adle ukudla okungenani ama-1200 Kcal, nabafana okungenani i-1500.

Kunezinhlobo eziningana zokudla. Ngamunye wabo unikeza ingilazi yamanzi afudumele ngemuva kokuvuka ekuseni, noma ikuphi ukudla, ngaphambi kokulala.

Ungaphuzi ngenkathi udla. Utshwala buvunyelwe imizuzu engama-90 ngemuva kokudla.

Ukudla kosuku olulodwa

• Ukudla kwasekuseni: oatmeal 250 gr, curd mass.
• Isinongo: Izingcezu ezimbalwa zamakhabe.
• Isidlo sasemini: isitsha sesobho sembabazane.
• Isidlo sasemini: i-kiwi noma isinkwa.
• Isidlo sakusihlwa: 0.2 kg we-veal noma isitshulu nge-fillet yezinhlanzi.

3-izinsuku

Ngosuku lokuqala:

• ibhulakufesi: iqanda, amasangweji eshizi ambalwa;
• isidlo sasemini: umango;
• isidlo sasemini: isaladi ngemifino kanye ne-feta cheese, ama-gramu ayi-150 webele lenkukhu;
• isidlo sasemini: i-appleauce;
• isidlo sakusihlwa: imifino e-stewed i-150 gram nenkomo i-100 gram

Usuku lwe-2:

• ibhulakufesi: ama-toast ambalwa, ama-gramu ayi-150 we-curd mass;
• Isidlo sasekuseni sesi-2: i-apula;
• isidlo sasemini: ingxube yemifino, i-toast, i-150 gramu ye-tuna;
• isidlo sakusihlwa: ipheya;
• isidlo sakusihlwa: isaladi leklabishi, iqanda, isemishi loshizi.

Usuku lwesithathu:

• Isidlo sokuqala: ama-toast ambalwa, inhlanganisela yemifino, inkukhu ebilisiwe engamagremu ayi-150;
• isidlo sasemini: ipentshisi;
• isidlo sasemini: isobho ngomhluzi omncane, amagremu ayi-100 we-chicken fillet, i-toast;
• isidlo sasemini: iwolintshi;
• isidlo sakusihlwa: imifino eyisitshulu, i-cutlet eshubile, i-toast.

Imizuzu engamashumi amabili kuya kwamashumi amathathu ngaphambi kokudla kwasekuseni, ngaphambi kokudla, amahora ambalwa ngaphambi kokulala, udinga ukuphuza ama-300 ml wamanzi afudumele.

Izinsuku ezinhlanu

Ngosuku lokuqala:

• ibhulakufesi: amaqanda aqhekeziwe notamatisi;
• Ukudla kwesibili: i-jelly;
• ikhefu lesidlo sasemini: isobho semifino, amagremu ayi-100 enkukhu noma webele le-turkey;
• isidlo sasemini: ibhece;
• isidlo sakusihlwa: ubhontshisi oyisitshulu, amalitha ayi-0,2 we-yogurt elula

Usuku lwe-2:

• Isidlo sokuqala: ama-toast ambalwa, iqanda;
• Isidlo sasekuseni sesi-2: 30 g wamantongomane;
• ikhefu lesidlo sasemini: isitshulu semifino, i-100 g yesibindi;
• isidlo sakusihlwa: amagilebhisi;
• isidlo sakusihlwa: 200 g wamakhowe.

Usuku lwesithathu:

• ibhulakufesi: izinkezo ezintathu zelayisi, utamatisi;
• kwasemini: omisiwe;
• isidlo sasemini: imiqulu emithathu yeklabishi, ingxube yemifino;
• isidlo sakusihlwa: i-pear puree;
• isidlo sakusihlwa: isaladi "ehlobo", isisindo samakhalori aphansi.

Usuku lwe-4: ukwehliswa kwama-apula: kudla izithelo eziyi-1.5 kg ngosuku, u-0.3 l wamanzi imizuzu engama-20 ngaphambi nangemva kokudla.

Usuku lwesihlanu:

• ibhulakufesi: i-oatmeal, ushizi;
• isidlo santambama: umpectine;
• isidlo sasemini: isobho seklabishi; i-crayfish engu-0,2 kg;
• isidlo sakusihlwa: ama-plums ama-2-3;
• isidlo sakusihlwa: 200 amagremu kanogwaja, ama-gramu ayi-150 wekhalori eliphansi lekhalori, i-orange.

Inkambo yezinsuku ezinhlanu isheshisa ukuwohloka kwamafutha, ihlanza umgudu wokugaya ukudla ubuthi nobuthi. Ngenxa yalokhu, kuzokwazi ukuqeda ama-4 kuye ku-5 kg.

Izinsuku eziyisikhombisa

Uhlobo lokunciphisa isisindo, oluhlala isonto lonke, luhlinzeka ngamalitha amanzi ayi-2-3 ngosuku. Udinga ukuba nesidlo sakusihlwa kungakapheli amahora amathathu ngaphambi kokuphumula ebusuku.

Imenyu yesampula:

• ibhulakufesi: ukudla kwamaprotheni okufana nenkukhu yenkukhu noma i-tuna
• isidlo sasemini: umhluzi wemifino, inyama edliwayo, isitshulu, ebilisiwe, imifino eluhlaza;
• isidlo sakusihlwa: inyama, inhlanzi, imifino ephekwe kubhayela kabili;
• Ungadla: izithelo, amantongomane, izithelo ezomisiwe.

Ukudla kwezinsuku eziyisikhombisa kukuvumela ukuthi ulahlekelwe ngamakhilogremu ayishumi.

Izinsuku eziyishumi

Usuku lokuqala:

• ekuseni: amaqanda ama-2, izingcezu ezimbalwa zesinkwa;
• usuku: 200 g we-tuna, isinkwa;
• isidlo: isisindo se-curd ngamakhambi;
• kusihlwa: i-cocktail yohlaza lwasolwandle, i-squid kanye ne-izaqathe.

Usuku lwesibili:

• ibhulakufesi: amaqanda aqhekeziwe;
• isidlo sasemini: isobho lamakhowe neklabishi, isikwashi
• isidlo: izithelo ezomisiwe;
• isidlo sakusihlwa: isitshalo seqanda esigxishiwe.

Usuku lwesithathu:

• isidlo sasekuseni: i-oatmeal, utamatisi amabili;
• kwasemini: isitshulu, izinkukhu 150 g;
• isidlo: isaladi ka-cauliflower kanye no-grapefruit;
• kusihlwa: i-tuna egosiwe, ama-toast amabili.

Usuku lwesine:

• ekuseni: 150 amagremu we-cottage shizi;
• usuku: inhlanganisela yamaqanda amane ezigwaca, umhluzi wenkukhu, amakhambi;
• isidlo: apula puree;
• kusihlwa: 0.2 kg unogwaja obhakwe, i-toast emibili.

Usuku lwesihlanu:

• ibhulakufesi: i-omelet yamaqanda amabili;
• isidlo sasemini: isobho lenkukhu ngaphandle kwamazambane, isaladi yemifino;
• isidlo sasemini: amabhilikosi;
• isidlo sakusihlwa: i-zucchini emkhonweni onejusi kalamula.

Imenyu iyaphindwa ezinsukwini ezinhlanu ezilandelayo.

Isidlo sokugcina amahora ambalwa ngaphambi kokulala.

Ukudla izinsuku eziyi-14

Usuku lokuqala:

• ibhulakufesi: iqanda, isinkwa, ushizi;
• isidlo sasekuseni: ipheya, isigamu sengilazi yama-cherries;
• isidlo sasemini: ama-gramu ayi-150 we-chicken fillet, ama-250 amagremu enhlanganisela yemifino yonyaka enejusi likalamula, isinkwa;
• isidlo sakusihlwa: ipentshisi ama-2 ama-PC .;
• isidlo sakusihlwa: ama-139 amagremu we-veal, ama-250 amagremu emifino esitshiwe

Usuku lwesibili:

• ibhulakufesi: ama-cracker amabili, amagremu ayi-100 e-cottage shizi;
• isidlo sasemini: isitsha sesobho, isaladi ye-cilantro, izaqathe, ama-radishes;
• isidlo sakusihlwa: amapheya amabili;
• isidlo sakusihlwa: i-100 g ye-buckwheat, i-150 g yemifino ebilisiwe kanye nengxenye ye-grapefruit.

Usuku lwesithathu:

• ekuseni: isaladi lezithelo;
• usuku: isitsha somgwaca we-quail ne-croutons, i-150 g ye-asparagus esitshulu
• isidlo sakusihlwa: izingcezu ezine zama-apricot omisiwe;
• isidlo sakusihlwa: amazambane amabili "ngemifaniswano yawo", 200 amagremu amakhowe.

Usuku lwe-4:

• ibhulakufesi: izinkwa ezimbili, ama-tangerine ambalwa;
• isidlo sasemini: amabele, isinkwa, i-apula;
• isidlo sakusihlwa: isaladi "ehlobo";
• isidlo sakusihlwa: ama-schnitzels amabili, isaladi kelp.

Usuku lwesihlanu:

• ekuseni: izipuni ezintathu ze-buckwheat, utamatisi amabili;
• kwasemini: okroshka, izingcezu ezimbili zesinkwa;
• isidlo sakusihlwa: 100 g wamajikijolo afriziwe;
• isidlo sakusihlwa: isaladi yeklabishi nesanqante, i-150 g ye-turkey, ipentshisi.

Usuku lwesithupha:

• ibhulakufesi: izinkezo ezintathu zelayisi nepheya;
• isidlo sasemini: 200 g wenkukhu yesibindi, ingxube yemifino;
• isidlo sakusihlwa: ama-kiwis amabili;
• isidlo sakusihlwa: I-150 g yengulube eshubile ngaphandle kwezendlalelo zamafutha, isaladi yemifino.

Usuku lwesikhombisa:

• ekuseni: izithelo zesaladi nge-cottage shizi;
• usuku: isobho, iqanda elibilisiwe;
• isidlo: izinhlamvu zama-walnuts amathathu;
• kusihlwa: 250 g we-crayfish, isaladi yemifino, ama-toast amabili.

Esontweni lesi-2, imenyu iyaphindwa.

Ukudla inyanga

Cishe imenyu yansuku zonke:

• ekuseni: i-buckwheat, ilayisi noma i-omelet, imifino ngaphandle kokuphathwa kokushisa;
• i-brunch: izithelo;
• usuku: isobho, inyama, isaladi yemifino;
• isidlo sakusihlwa: amajikijolo, amantongomane, izithelo ezomisiwe;
• kusihlwa: imifino ebilisiwe, inhlanzi noma amakhowe ngocezu lwesinkwa.

Ukuphuza uketshezi, njengakwezinye izinhlobo zokudla.

Phuma ngaphandle kwemiphumela uphinde usebenzise kabusha

Ukubuyela ekudleni okujwayelekile, njengomthetho, kuhamba ngaphandle kwezinkinga zomzimba. Ngemuva kokudla kwezinsuku ezine, inani loketshezi olusetshenzisiwe luyancipha.

Amanzi angafakwa esikhundleni setiye eliluhlaza, amajusi.

Lapho ubuyela ekudleni okujwayelekile, kuyalulekwa ukuthi usebenzise imikhiqizo yobisi evutshiwe, izifundo zokuqala, ama-compotes, iziphuzo zezithelo, i-jelly, njll. Ngemuva kwesikhashana, inani loketshezi nsuku zonke kufanele lehliswe libe ngu-1.5-2 amalitha. Ngisho nangemva kokulahlekelwa isisindo, kungakuhle ukuthi uphuze ingilazi yamanzi afudumele ngaphambi kokudla. Lokhu kuzothuthukisa ukusebenza kwendlela yokugaya ukudla.

Uma uhlelo lokwehlisa isisindo luhlinzekela okweqile okuphezulu komthamo wamanzi nsuku zonke uma kuqhathaniswa nokwejwayelekile, ungaphinda udle futhi kungakapheli amasonto amathathu kuya kwamane. Ngalesi sikhathi, izinso zizophumula ekulayisheni okunzima: ngeke kube nezinkinga ohlelweni lokuchama.

Ukusabela okubi

Ukwehla kwesisindo emanzini kunemiphumela engemihle. Ukuhlukumeza kungadala:

• izinkinga zezinso, ukuvuvukala;
• umthwalo osindayo kuma-CVS;
• ukunciphisa inqubo yokwehlisa isisindo (uketshezi oluningi luvimbela ukuwohloka kwamafutha);
• ukungalingani kasawoti wamanzi;
• i-calcium leaching: kubangela amajaqamba, ubuhlungu bamalunga.

Ekubuyekezweni, abantu abebesesidlweni bakhuluma ngokusebenza kwale ndlela yokwehlisa isisindo, kuyilapho i-negative ihlotshaniswa, njengomthetho, ngokubonakala kokuphikisana, isiyezi esijwayelekile, nokuquleka. Ochwepheshe bakholelwa ukuthi iphuzu lapha ukunamathela ngokungafanele ezincomweni, okuqukethwe okuphansi kakhulu kwansuku zonke kwekhalori, isibonelo. Njengoba sesishilo, udinga ukudla okungenani i-1200 Kcal.

Ukuvikela imiphumela engathandeki, kufanele unamathele ngokuqinile kumthamo wansuku zonke woketshezi oshiwo kuzincomo. Ungadli isikhathi esingaphezu kwengxenye yenyanga.

Izimo

Uhlelo lokwehlisa isisindo samanzi alunakusetshenziselwa izifo zezinso, isifo sikashukela, ingcindezi ephezulu yemithambo.

Ngokuqapha, hamba udle ngokukhuluphala. Ngenxa yokuhlushwa okuphezulu kwe-insulin egazini, kungenzeka ukuvuvukala okukhulu.

Ngaphambi kokulahlekelwa isisindo, ukubonisana nodokotela kuyadingeka.

Izinketho zemodi yamanzi

Usawoti wamanzi

Kulabo abafuna ukwehlisa isisindo kwabesifazane abakhulelwe. Ukuhambisana nombuso wokuphuza ku-trimester yokuqala "kusindisa" ku-toxicosis. Ezigabeni zakamuva, iqeda ukuvuvukala ezithweni. Lapho kugcinwa umbuso, umthamo wamanzi uyanda futhi nenani likasawoti osetshenzisiwe liyancipha. Ngenxa yalokhu, uketshezi alugciniwe, amafutha asezindaweni ezinenkinga amuncwa. Isikhathi: azidluli izinsuku eziyisikhombisa. Ngesikhathi sokulinda ingane, inqubo kufanele igadwe nguchwepheshe. Shiya ama-2-3 kg. Kungaphindwa ngemuva kwamasonto ayisithupha.

Isinkwa samanzi ne-kefir

Isinkwa esivunyelwe nge-bran noma ngaphandle kwemvubelo. I-1.5 litre ye-kefir nezibuko eziyi-10 zamanzi amile ziphuzwa ngosuku. Isikhathi - esingeqile ezinsukwini eziyi-14. Ngalesi sikhathi, kuze kufike ku-5 kg ​​kwehlisiwe. Ungaqala kabusha ukudla ezinyangeni ezimbalwa.

Amanzi angenalo ubisi

Ungasebenzisa noma yimiphi imikhiqizo enama-khalori aphansi, ngaphandle kwemikhiqizo yobisi. Ukudla akufanele kudlule isikhathi esingaphezu kwesonto. Kuzokusiza wehlise kuze kufike ku-10 kg. Kodwa-ke, ukwehla kwesisindo okunjalo akuthinti impilo ngendlela engcono kakhulu. Ungayiphinda ngenyanga nengxenye.

Igumbi letiye

Kususelwa kuzikhathi ezi-5 zetiye eluhlaza. Isiphuzo kufanele sibe sekhwalithi ephezulu, esinamakhasi amakhulu. Kuphekwa emanzini ahlanziwe. Le nketho yokudla ayikwazi ukukhethelwa izinkinga zamathumbu. Isikhathi - amasonto 1-2. Ukuphindwa kuvunyelwe ezinyangeni ezimbili. Ngalolu hlelo, i-8-10 kg ingalahlwa.

Itiye laseJapan

Udinga ukusebenzisa amalitha ayi-1.5 wetiye laseJapan ngosuku. Olunye uketshezi ngamanzi kanye nama-decoctions we-herbal. Isiphuzo esivela eJapan sinezinto zokulwa nezihlanzisisi. Iphula ngokushesha imali enamafutha. Le nketho yokudla isiza ukunciphisa i-9-11 kg, kepha akufanele iphindwe kaningi ezinyangeni eziyisithupha.

Amanzi-apula

Kubhekwa njengokusinda impela, hhayi wonke umuntu ongamelana nakho, kuyasiza ukwehla ngo-2-5 kg, ukuhlanza umgudu wokugaya ukudla. Ukwehla kwesisindo kuthatha izinsuku ezintathu. Izinsuku ezimbili zokuqala, udinga ukudla ama-apula kuphela ngesamba esingu-2 kg bese uphuza amanzi ngenani lamalitha ayi-2.5. Ngosuku lwesithathu, indlela yokudla ingahluka ngezipuni ezimbili ze-oatmeal. Ama-apula aqukethe inani elikhulu lezithelo ze-asidi. Lezi zinto zicasula i-mucosa yamathumbu: umuzwa wendlala uyanda. Ngakho-ke, akunconywa ukuthi udle izithelo ngaphambi kokulala: isifiso sokudla sizokuvimbela ukuba ulale ngokuthula. Ungabuyela ekudleni ngemuva kwezinyanga ezintathu.

Amanzi-amaprotheni

Inikeza inani elincane lama-calories, kepha libekezeleleka kalula. Ukudla kunconywa ukuthi kuhlanganiswe nokuqeqeshwa kwezemidlalo ukuze kusebenze kahle. Udinga ukuphuza amalitha ayi-2,5 amanzi ngosuku. Imenyu yansuku zonke iqukethe ukudla okunamaprotheni amaningi. Akuvumelekile ngaphezu kwe-1200 Kcal ngosuku. Ukudla kuthatha izinsuku ezi-5. Shiya 4-5 kg. Ukufaka isicelo kabusha: ngemuva kwezinyanga eziyi-1.5.

Uma, ngokuhlukahluka kokudla, isimo sempilo siba sibi kakhulu, kuvela ukugula, ukwehliswa kwesisindo kufanele kumiswe. Kungakuhle uthintane nochwepheshe.

Ithebula levolumu ye-Liquid

Inani lamanzi asetshenzisiwe lilodwa kubantu abanezigaba ezahlukahlukene zesisindo:

Ukubala ukuphuza uketshezi nsuku zonke, isisindo kufanele siphindwe ngama-40. Inombolo evelayo ikhombisa ukuthi ungakanani amanzi odinga ukuwaphuza ngosuku ku-ml.

Ungadliwa

Noma ukudla emanzini kusho ukudla ukudla okunama-kilojoule amaningi, lokhu akusho ukuthi kufanele kungabi nambitheko. Kunezindlela zokupheka eziningi zokwenza ukunciphisa umzimba kujabulise.

Ikhabe elinelime

Ukupheka udinga:

• uginindela wamakhabe;
• isixha seminti;
• amalimu amane noma ulamula.

Indlela yokupheka:

• hlukanisa ijikijolo libe izingxenye ezine;
• uthathe izingcezu ezilinganayo noma wenze amabhola;
• hlanganisa i-mint ne-2 tbsp. l. uginindela kukalamula;
• Beka izingcezu ngoqwembe, ufafaze ijusi likalamula bese ufafaza ingxube yeminti nezithelo.

Isaladi le-Apple

Izithako:

• I-apula;
• iqanda;
• iparsley;
• i-basil.

Iresiphi:

• Bilisa iqanda uze upheke ngokuphelele;
• susa isikhuphasha;
• dlulisa amaprotheni kanye nesithelo sesihlahla se-apula nge-grater ebolile;
• faka utshani esaladini.

Isitsha sihlotshiswe nge-basil ngaphezulu.

I-curd yezithelo

Izingxenye:

• i-cottage shizi;
• I-apula;
• ijusi kalamula;
• 1 tsp uju;
• 3-4 ama-walnuts.

Indlela yokupheka:

• usike izithelo ze-apula zibe ama-cubes bese uthele ngokucophelela ujusi kalamula;
• ngokukhulelwa, ake ume imizuzu eyishumi;
• hlanganisa noju, izinhlamvu, i-cottage shizi.

Imibono yezazi zokudla ngokudla kwamanzi ngokuvamile iyafana. Ochwepheshe bathi amanzi anomthelela omuhle ekusebenzeni kwazo zonke izitho nezinhlelo, kepha ukusetshenziswa kwawo ngokweqile kuyingozi kakhulu kunokuphela kwamanzi emzimbeni. Lokhu kuthinta kabi uhlelo lwe-cardiovascular and the urinary system. Kukho konke odinga ukukwazi ukuthi kumele ume nini.

Bukela ividiyo: umsebenzi womkhanyakude. ubuhle nobubi bawo (Februwari 2025).