Siqhubeka nomjikelezo wethu wezindlela ezingafani zokwehlisa isisindo. Kulabo abanenkinga yekhalori nokuzivocavoca okukhulu kwe-cardio, i-melon diet ingenye indlela yokuqala. Masenze ukubhuka khona manjalo - noma ikuphi ukudla okunomsoco i-priori ngeke ibe nempilo futhi izuzise umzimba. Ukudla kwamakhabe akunjalo. Noma kunjalo, le ndlela yokwehlisa isisindo ikhona futhi asikwazanga ukuyidlula.
Ingqikithi yokudla kwamakhabe
Ikhabe isithelo esaziwayo, esihlwabusayo nesinempilo. Abantu bayakujabulela ukuyisebenzisa ekudleni kwabo, ngisho nangaphandle kweseluleko sezazi zokudla. Lo ngomunye wemikhiqizo embalwa ukunambitheka kwayo okumnandi kuhlanganiswe ngempumelelo nezakhiwo ezinenzuzo.
Isihlobo samathanga nekhukhamba, ikhabe labelana ngokufana okuningi nale mifino:
- iqukethe inani elikhulu lamanzi;
- iqukethe i-fiber yezitshalo;
- iqukethe amavithamini, ama-macro- kanye nama-microelements, ama-fatty acids angenayo;
- kusetshenziswe okuluhlaza nasezitsheni ngemuva kokupheka (okushisayo noma okune-enzymatic);
- ikhula ngaphezu kwezindawo ezinkulu, ihanjiswa kahle;
- inokuqukethwe okuphansi kwekhalori - kusuka ku-30 kuye ku-38 Kcal / 100 g, kuya ngokuhlukahluka nezinga lokuvuthwa.
Ngasikhathi sinye, isithelo sinokunambitheka okunothile kunabalingani baso, futhi sinothe ngokwakhiwa kwama-carbohydrate. Le nhlanganisela yezakhiwo inquma umphumela wokudla kwamakhabe.
Izinzuzo zayo eziyinhloko:
- Ukusebenza kahle okuphezulu. Ngokuya ngezizathu zokubonakala kwesisindo eseqile ngeviki elilodwa lokusetshenziswa kwekhabe, isisindo somzimba sehliswa ngo-3-10 kg.
- Umphumela osheshayo - isisindo sincipha ngemuva kwezinsuku ezimbili zokuqala.
- Ukuphatheka kahle. I-Melon iyi-dessert enhle. Ukudla okusekelwe kukho kubekezeleleka kalula.
- Ukuhambisana ngaphandle kwamaphutha, noma isikhathi eside. Ukudla kwemifino okunemifino (ikhukhamba, ikhabe) kuvame ukwephulwa ngenxa yokunambitheka kwabo okubuthakathaka kanye nomuzwa oqhubekayo wendlala. Ukudla kwamakhabe kulandelwa ngokucophelela. Izimfanelo zokunambitha kuwo zihlanganiswe nomqondo ophikelelayo wokusutha, okusiza ukugcina ukudla.
- Ukusebenza kwamathumbu njalo. Ukudla kwamaphrotheni kuvame ukuholela ekuqunjelweni. Futhi ukusetshenziswa kwekhabe kuvusa amathumbu.
- Ukuwohloka okusebenzayo kwezicubu ze-adipose. Okuqukethwe okuphezulu kwama-organic acid, i-fiber nokungabikho ngokuphelele kwamafutha kwizithelo kwakha izinqubo zomzimba zokusebenzisa umzimba ukusebenzisa amanoni awo. Lokho wukuthi, ukwehla kwesisindo kwenzeka hhayi kuphela ekuhambeni kwamathumbu nokususwa koketshezi olweqile. Uma usebenzisa ibhece, kushiswa amafutha omzimba amaningi.
Ungasikhetha kanjani isithelo esifanele?
Ukuphela komkhiqizo wokudla yi-melon. Hhayi kuphela ukwehla kwesisindo, kepha futhi nokubekezelela izinguquko zokudla ngqo kuya ngekhwalithi nokwehluka kwayo. Yiziphi izithelo okufanele ngizithenge?
Lezi zeluleko ezine zizokusiza ukhethe ikhabe elifanele:
- Thenga izithelo zonyaka. Uma amakhabe esanda kuvela kwikhawunta, ukubenza isisekelo sokudla kungaphephile. Lezi zithelo azingaphansi nje kwezithelo zika-Agasti noSepthemba ngokunambitha, kepha futhi zingaqukatha izithasiselo ezisheshisa ukuvuthwa. Futhi lokhu kuyingozi enkulu empilweni.
- Khetha izithelo zekhwalithi. Ungathengi amakhabe anezinsika, amabala, ubujamo obungajwayelekile, noma umonakalo. Futhi shiya izithelo ezithambile ethinini.
- Sebenzisa izinhlobo ezahlukahlukene zeKolkhoz Woman. Lezi izithelo eziphakathi nendawo zombala ophuzi ngombala oluhlaza noma osawolintshi. Kwesinye isikhathi iphethini lemeshini livela endaweni ebushelelezi. Isisindo semakhabe esisodwa ngu-1-1.5 kg. Kwanele usuku olungu-1 lokudla. Ngasikhathi sinye, okuqukethwe ushukela (9-11%) kugcina lokhu kuhlukahluka kusigaba sokudla.
- Thepha isithelo ngobumnene. Amakhabe abhekwa njengamnandi ngomsindo ongafakwanga. Uma uzwa ukukhala, isithelo esinjalo sikhishwa kusenesikhathi futhi ukusetshenziswa kwaso kugcwele ukuqunjelwa.
Uyacelwa ukuthi uqaphele ukuthi iphunga noma ubukhali bephethini lemeshini akuhlangene nekhwalithi nokuvuthwa kwesithelo! Zincike endaweni nohlobo lomkhiqizo othengiwe. Ukudla okwehla esiphundu okumbozwe ngocingo ngokugcwele kungavela kungavuthi futhi kunamanzi kalula.
Ezinye izazi zokudla zincoma ukusebenzisa izinhlobo ezahlukene zamakhabe. Lokhu kuzokwehlukanisa ukunambitheka, kepha ngeke neze kuthinte ukwakheka kwamavithamini, ama-micro- kanye nama-macroelements. Uma umgomo wokudla ungalayishiwe, kepha ukunciphisa umzimba, naka okuqukethwe yi-carbohydrate. Akufanele ukhethe izinhlobo ezinokuqukethwe okunoshukela omningi (uCharjou, umTopiya, njll.).
Izinzuzo zokudla kwamakhabe
Ikhabe liyinqolobane yangempela yezakhamzimba. Iqukethe amavithamini, izinto eziphilayo ezisebenzayo, ukulandelela izakhi, njll.
Ukwakheka kwezithelo zamakhabe ezivuthiwe (nge-100 g ngalinye):
Into | inani |
| Amanzi | 90 g |
| Amakholori | 30-38 Kcal |
| Amaprotheni | 0.6 - 1 g |
| Amafutha | 0 - 0.3 g |
| Ama-carbohydrate | 7 - 9 g |
| Ama-organic acid | 0.15 - 0.25 g |
| Potassium | 115 - 120 mg |
| Iklorini | 50 mg |
| Sodium | 33 mg |
| I-calcium | 17 mg |
| Magnesium | 14 mg |
| I-Phosphorus | 13 mg |
| Isibabule | 11 mg |
| Insimbi | 1 mg |
| Izinki | 90 mg |
| Ithusi | 46 mg |
| AmaManganese | 34 mg |
| I-fluorine | 21 mg |
| FUTHI | 67 mcg |
| NGOKU-1 | 0.03 - 0.05 mg |
| NGO-2 | 0.03 - 0.05 mg |
| NGO-5 | 0.18 - 0.22 mg |
| NGO-6 | 0.05 - 0.07 mg |
| KUSUKA | 18 - 22 mg |
| E | 0.1 mg |
| I-PP | 0.5 mg |
| I-folic acid | 6 μg |
Umphumela omkhulu webhece emzimbeni:
- Umphumela we-diuretic. Ikhabe aliqukethe kuphela amanzi, akhishwa emchameni, kodwa futhi asuse uketshezi oluningi emzimbeni. Lokhu kubaluleke kakhulu kubasubathi abathambekele ku-edema futhi abasesikhathini sokuvuselelwa (ngemuva kokugula, ukulimala, ukuzalwa kwengane).
- Kushukumisa uhlelo lokugaya ukudla. Ukuhamba kwamathumbu njalo kubaluleke kakhulu kubagijimi abakudla kwabo okuyinhloko kunamaprotheni amaningi (izinsimbi zesisindo, ezemidlalo ezinamandla).
- Umphumela omuhle ohlelweni lwezinzwa. Ukubona, iphunga nokunambitheka kwekhabe kunomphumela omuhle ngokwengqondo. Futhi, izinto ezakha izithelo ziholela ekuthuthukeni kwemizwelo. Umphumela wazo uqhathaniswa "nomphumela we-chocolate", kepha awuholeli ekudleni ngokweqile.
- Khipha kubuthi. Lo mphumela ubaluleke kakhulu kubasubathi abathathe imishanguzo (ama-antibiotic, izidakamizwa ezilwa nokuvuvukala, njll.) Abahlukumezekile (ikakhulukazi ngemuva kokuhlinzwa).
- Ukuvuselela amasosha omzimba. Ukudla kwekhabe kukhulisa ukumelana komzimba nezifo ngesikhathi sokuqeqeshwa.
Izinketho zokudla kwamakhabe
Kumenyu yomsubathi, ikhabe lethulwa lodwa (i-mono-diet) noma lihlanganiswe neminye imikhiqizo. Izengezo eziyimpumelelo ikakhulukazi kwisisekelo sekhabe izitshalo ezihlobene (ithanga, ikhukhamba, ikhabe). Ngaphansi kokudla kufakwa i-kefir, i-cottage shizi.
Ukudla kweMono izinsuku ezintathu
Le inketho esebenza kahle kakhulu. Inomphumela osheshayo, ophathekayo. Ngaphezu kwalokho, kunzima kakhulu ukubekezelela futhi inazo zonke izici ze-mono-diet. Emini, ungadla i-1.2 - 1.5 kg yekhabe ngendlela eluhlaza noma ehlanjululwe (encibilikisiwe). Izithelo ezomile azivamisile ukusetshenziswa.
Ikhabe ihlukaniswe ngama-servings ama-4 kuye kwayi-6. Kufanele kube nezikhathi ezilinganayo phakathi kokudla. Ukudla kwakusihlwa nge-mono diet kuhlelwe amahora angu-4 ngaphambi kokulala. Uma ungawunaki lo mthetho, imiphumela yomchamo kanye ne-laxative yomkhiqizo izophazamisa kaningi ukuphumula ebusuku. Lokhu kuzothinta isimo somsubathi nokusebenza koqeqesho. Uhlobo lokuphuza (1.7 - 2.3 amalitha) luqukethe amanzi angenalutho angenayo igesi kanye namakhambi amakhambi.
Qaphela ukuthi lokhu kudla kuzonciphisa kakhulu amaprotheni nokudla kwamafutha. Ngakho-ke, akunconywa ukwandisa ubude bayo ngaphandle kokubonisana nodokotela.
Ukwehla kwesisindo nge-mono-diet kudume kakhulu kunokuhlanganiswa kwezithelo nokunye ukudla. Ngakho-ke, kunconywa ukuthi uyiqale ngezimpelasonto ukuze ube nesikhathi sokuzivumelanisa nemiphumela ye-laxative ne-diuretic yokudla okusha.
Uma ukudla okunjalo kubangela isifo sohudo esibi, isiyezi, ukushaya kwenhliziyo noma eminye imiphumela ephazamisa impilo kakhulu, kufanele iyekwe bese kuthintwa nodokotela.
Ukudla okuhlanganisiwe kwezinsuku ezi-3
Ngaphezu kwengxenye eyisisekelo (amakhabe), ukudla okunjalo kufaka okunye (izithelo, imifino, imikhiqizo yobisi olubilisiwe). Ukucebisa ukudla okunambitheka okuhlukile kukwenza kuhluka kakhulu. Ukwethulwa kwemikhiqizo yezilwane kumenyu ngenxa yamaprotheni nokuqukethwe kwamafutha kunomthelela ekubekezelelaneni okungcono.
Imenyu yesampula yezinsuku ezi-3:
| 1 usuku | 2 usuku | Usuku 3 | |
| Ukudla kwasekuseni | I-melon pulp (400 - 500 g) | I-melon pulp (400 - 500 g) | I-melon pulp (400 - 500 g) |
| Isidlo sasemini | 1. Ikhabe + le-apula isaladi 1: 1 (300-360 g) ngaphandle kokugqoka. 2. Itiye eliyikhambi elingenashukela. | 1. I-melon isaladi + kiwi 1: 1 (220-260 g) ngaphandle kokugqoka noma isoso kefir. 2. Isaladi le-melon + raspberry 1: 1 (330-360 g) ngaphandle kokugqoka noma isoso ye-kefir. 2. Ucezu lwesinkwa esinqwabelene sesinkwa. 3. Itiye elingamakhambi elingenashukela. | |
| Isidlo sakusihlwa | 1. I-melon pulp (340-360 g) enoshizi chips (20 - 30 g). 2. Ucezu lwesinkwa se-bran. 3. I-melon pulp (340-360 g) enezipuni ezimbili ze-cottage shizi engenamafutha (34-40 g). 2. Ucezu lwesinkwa esimnyama. 3. Umhluzi wemifino ongavunyelwe (200 g). 2. Isaladi lekhabe + izaqathe ezigayiwe 1: 1 (200 g). 3. Ucezu lwesinkwa se-bran. | ||
| Isidlo sasemini | 1. IKiwi isemaphakathi ngosayizi. 2. I-apula eliphakathi nendawo. 2. Ipheya eliphakathi nendawo. 2. Itiye eliyikhambi elingenashukela. | ||
| Isidlo sakusihlwa | 1. Ikhredithi engu-0.1-1% (100 g). 2. I-melon pulp (400 g). 3. Ukhukhamba omusha wesaladi yemifino + utamatisi + upelepele wensimbi 2: 2: 1 (200 g) ngamafutha omnqumo. 2. I-melon pulp (200 g). 3. Itiye eliluhlaza elingenashukela. | 1. Isaladi yekhukhamba 1: 1 (300 g) ngamafutha omnqumo. 2. I-melon pulp (100 g). 3. Itiye elingamakhambi elingenashukela. |
Ukudla Kwamasuku amathathu
Inhloso yokudla okunjalo ukukhulula amathumbu kubuthi nobuthi. Lokhu kulawula inqubo yokugaya ukudla futhi kuba yisinyathelo sokuqala ekunciphiseni isisindo. Qala usuku lwakho ngengilazi yamanzi nejusi kalamula. Kuvusa amathumbu.
Imenyu iqukethe amakhabe nezinye izithako ezivunyelwe ku-1: 1 ratio. Kukhethwa kuqala izitshalo ezinothe ngemicu nemikhiqizo yezilwane engenamafutha.
Izinto ezinconyiwe:
- izithelo ezingavuthiwe;
- okusanhlamvu okubilisiwe (oat, buckwheat, irayisi);
- imifino eluhlaza, isitshulu futhi ebilisiwe;
- inkukhu yebele, i-veal ephansi enamafutha abilisiwe;
- izinhlanzi ezondile;
- imikhiqizo yobisi evutshiwe efinyelela ku-1% wamafutha;
- umhluzi (imifino kanye nenyama yesibili noma inhlanzi);
- isinkwa (i-bran noma okusanhlamvu okuphelele);
- uwoyela wemifino ongacaciswanga.
Ikhabe lingafakwa kukho konke ukudla kuhlanganiswe nokunye ukudla noma kusetshenziswe njengesidlo sasekuseni nangesidlo sakusihlwa ngaphandle kokungezelelwa. Ukudla okulula kungakulungele isanqante noma izithelo (i-apula, iplamu, ibhilikosi, ibhece) ama-chip omiswe ngaphandle kukawoyela.
Uhlobo lokuphuza luqukethe ilitha eli-1 lamanzi anganyakazi nelitha eli-1 lolunye uketshezi (itiye elinelamula, umhluzi we-rosehip, amajusi emifino).
Sicela wazi ukuthi zonke izitsha zilungiswa ngaphandle kokufaka usawoti!
Ukudla kwamasonto onke
Le nketho yehlukile futhi ibekezeleleke kahle. Akunzima kangako njengokudla kwemono, futhi hhayi amakhalori aphansi njengokudla kokuhlanza. Imenyu yesonto iqukethe amaprotheni amaningi namafutha. Kungcono ukulinganisela. Ukudla okwenziwa masonto onke kunciphisa isisindo sibe sibi kakhulu (kufika ku-3 kg), kepha ngasikhathi sinye kuhlala ezingeni elifinyelelwe isikhathi eside. Kufana kakhulu nokudla okudala, lapho kungekho khona ukudla okunamafutha, futhi ama-dessert athathelwa indawo yi-melon.
Ukudla kwasekuseni kuqukethe iphalishi elinezicucu zamakhabe, i-apula noma okokugqoka okulula (i-soy sauce, i-kefir 0.1%). Isidlo sasemini ngenhlanzi epholile noma inyama, isaladi nekhabe. Ukudla kwakusihlwa kwe-cottage shizi enamafutha aphansi, i-yogurt noma i-kefir enekhabe.
Ukuhlanganisa Ukudla Kwekhabe Lokunye Ukudla
Ukusebenzisa ibhece elilodwa kumenyu kunikeza imiphumela emihle, kepha akubekezeleleki kangako. Ukuyihlanganisa nezithako eziningi kunciphisa amandla, okwenza kube lula ukuhambisana nemikhawulo yokudla.
Ukuyekethisa okuhle, lapho ukudla okulula kukuhle ekunciphiseni isisindo, ukufaka enye into enkulu ekudleni kwakho kwamasonto onke. Uma ikhabe lifakwa njenge-dessert nokudla okulula, ukudla okunjalo kubizwa ngokuthi i-watermelon-melon. Uma usebenzisa iziphuzo zobisi ezivutshiwe esikhundleni se-decoctions netiye, ukudla kuba yi-melon-kefir. Lezi zinketho zincintisana ngempumelelo nokudla kwekhukhamba namakhabe.
Ukulimaza nokuphikisana nokudla kwamakhabe
Ukuphikisana kokudla kwamakhabe:
- isifo sikashukela;
- ukungezwani komzimba;
- ukuncelisa ingane ibele;
- izifo zohlelo lokugaya ukudla;
- ukungasebenzi kahle kwesibindi.
Ngaphezu kwezimpawu zomzimba womsubathi, izici zomkhiqizo uqobo kufanele zinakwe. Ikhabe eliphansi libangela ukuphazamiseka kwendlela yokugaya ukudla, ubuthi.
