Kuningi okushintshashintshiwe okwenziwe ngokudla okunempilo. Abanye bayihlanganisa nemikhawulo enzima, kanti abanye bakholelwa ukuthi imenyu yokudla okufanele nsuku zonke iyinjabulo etholakala kubantu abanemali engenayo engaphezu kwesilinganiso. Ekugcineni, enye inkolelo-mbono ukuthi kuphela labo abanezinkinga zempilo noma abakhuluphele ngokweqile abadinga ukudla ngokufanele. Ngabe le mibono eyeqisayo mayelana ne-PP ilungile? Ingabe kulula ukuthola ukudla okunempilo futhi yini okusamele uyidele? Funda ngakho esihlokweni sethu.
Imithetho ejwayelekile kanye nemigomo yokudla okunempilo
Ucwaningo lokuqala lokudla okunempilo lwenziwa ngo-1973 eFinland. Eminyakeni edlule yokuhlolwa esifundeni lapho kwenziwa khona ucwaningo (North Karelia), ukufa kwabantu ngenxa yokukhuluphala, isifo sikashukela kanye nezifo zenhliziyo kuye kwehla izikhathi ezingama-7. Lesi esinye nje sezifundo eziningi ezibonisa isidingo sokulandela imigomo yokudla okunempilo.
Sikwazisa ngemigomo eyisisekelo eyishumi ezokusiza ukuthi udale ukudla okunempilo nsuku zonke, ushintshe isimo sakho sengqondo mayelana nokukhetha ukudla namasiko okudla.
- Ukudla. Ukuze udle kahle, kufanele okungenani ube nokudla okungu-5 ngosuku. Lesi yisidlo sasekuseni, isidlo sasemini, isidlo sakusihlwa kanye nokudla okulula okulula phakathi. Kulungile ukuthi kungadluli amahora angaphansi kuka-2,5 phakathi kokudla. Ukuze kube lula, sebenzisa izinhlu zokubheka okukhona nokungekho bese ubheka ukudla ngakunye kuze kube yilapho inqubo iba umkhuba.
- Ukudla okuhlukahlukene. Yidla imifino nezithelo eziningi ngangokunokwenzeka. Imifino onayo epuletini lakho futhi ekhanyayo futhi enemibala, ingcono.
- Okuqukethwe kwekhalori. Inqubo yokwenziwa kwamakhalori ngawomuntu ngamunye kwisidalwa ngasinye futhi kuya ngezimpawu zomzimba. Esikhundleni sokubala amakhalori engxenyeni ngayinye, qala idayari yokudla bese ubhala kuwo nsuku zonke ukuthi yikuphi ukudla okudlile nokuthi ungakanani, ukuthi kusithinte kanjani isimo sakho, imizwa yakho, nempilo yakho. Uma le ndlela ibonakala inzima kuwe, sebenzisa izinhlelo ezikhethekile nezinhlelo zokusebenza zokubala amakhalori, kepha ungagxili kuwo. Lapho uzibamba kakhulu, kuzoba nzima kakhulu kuwe ukujwayela i-PP.
- Esikhundleni semikhiqizo eyingozi ngama-analogs awusizo. Thenga okusanhlamvu okuphelele esikhundleni sesinkwa esimhlophe, khetha ubhanana ongu-1-2 esikhundleni semigoqo yokudla okulula, namabele okusanhlamvu osheshayo.
- Ukutadisha ukwakheka kwemikhiqizo. Funda ngokucophelela ukwakheka kwemikhiqizo oyikhethayo esitolo. Thenga imikhiqizo enezithako zemvelo.
- Ukukhishwa kwemikhiqizo eyingozi. Ama-chip, isoda, isoseji, amasoso, imayonnaise, ketchup, ukudla okusheshayo kufanele kususwe ekudleni kuze kube phakade. Iya esitolo enohlu olwenziwe ngaphambilini, ukuze ungalingwa "ngezinto eziyingozi" ezahlukahlukene.
- Okuncamelayo kokudla okungalungisiwe... Yidla imifino nezithelo ezintsha kunalezo eziphekiwe.
- Amanzi amaningi usuku lonke... Kungakuhle ukuthi uphuze okungenani amalitha ama-2 amanzi ngosuku. Phuza ngama-sips amancane, kancane.
- Ungadla okuyimpoqo... Izithelo, amantongomane, isinkwa, i-cottage shizi, nanoma ikuphi okunye ukudla okulula kokudla okusiza ukudambisa indlala phakathi kokudla kufanele.
- Ukunciphisa ukudla kukasawoti... Usawoti ugcina amanzi amaningi emzimbeni futhi ubeka ukucindezeleka ezinso. Gcina umbhalo walokho usawoti owudlayo ngosuku. Susa amakhukhamba angenampilo kumenyu yakho, njengezinhlanzi ezomisiwe noma ezibhemayo. (okuningi ngokuthi unganikela kanjani ngosawoti).
Ungayithola kanjani imenyu efanelekile?
Ukudla okwenziwe kahle kuyisisekelo sempilo nenhlalakahle.
Imithetho yokukhetha imenyu:
- Ukubalwa kwesisekelo semetabolism. Bala inani eliphansi lamakholori omzimba wakho usebenzisa amafomula akhethekile wokubala avela ku-Intanethi Inani elifanele lamakhalori lincike ebulilini bakho, iminyaka, ukusebenza komzimba emini. Akunakwenzeka ukuwela ngaphansi kwenani eliphansi elitholwe kusibalo.
- Ukubala amaprotheni. Inani elilungile lamaprotheni: 1 gram ngekhilogremu elilodwa lesisindo somzimba. Kulabo abalahlekelwa isisindo, leli zinga lidinga ukuphindwa kabili.
- Ukubala amafutha. Noma ulahlekelwa isisindo, awukwazi ukuqeda ngokuphelele amafutha ekudleni. Faka esikhundleni samafutha aphilile: uwoyela womnqumo, izinhlanzi ezinamafutha. Inani elilungile ngosuku: 1 g nge-1 kg yesisindo somzimba.
- Ukubala ama-carbohydrate. Inani labo libalwa ngokususelwa kunani eliphelele lama-calories ngosuku. Kukhona ama-4 kcal ku-1 gram wamaprotheni nama-carbohydrate, 9 kcal ku-1 gram wamafutha. Ngokukhipha amaprotheni namafutha kumakholori akho aphelele, unenani elifanele lama-carbs ngosuku.
Ekuseni kunconywa ukuthi udle ukudla okunothe ngama-carbohydrate. Lawa okusanhlamvu okunezithelo noma imifino. Yidla ifayibha eyengeziwe ntambama. Faka imifino namakhambi esitsheni esikhulu.
Izinketho zemenyu
Okwabesilisa
Ithebula elinezibonelo zemenyu efanelekile ye-PP yamadoda aneminyaka ephakathi nendawo:
| Usuku lwesonto | Ukudla kwansuku zonke |
| UMsombuluko | Ukudla kwasekuseni: 1 iqanda elibilisiwe, iphalishi le-buckwheat, isaladi yemifino, itiye eliluhlaza. Isidlo: ingilazi ye-kefir noma ubhanana. Isidlo sakusihlwa: inyama ebilisiwe, isaladi yemifino, i-berry noma i-compote yezithelo. Isidlo: itiye eliluhlaza okunempahla ebhakwe noma isinkwa. Isidlo sakusihlwa: izinhlanzi ezibilisiwe noma ezibhakiwe, isaladi yemifino, itiye eliluhlaza noju. |
| NgoLwesibili | Ukudla kwasekuseni: i-oatmeal enamajikijolo, imbewu yamathanga, i-compote noma itiye. Isidlwana: imifino noma isaladi le-beetroot ngama-crisps. Isidlo sakusihlwa: inkukhu ebilisiwe nge-buckwheat, isaladi yemifino, itiye eliluhlaza. Isidlo: isinkwa sikakolweni esiphelele nesemishi loshizi, compote. Isidlo sakusihlwa: inyama ebilisiwe, amazambane abilisiwe, imifino emisha. |
| NgoLwesithathu | Ukudla kwasekuseni: omelet nge anyanisi oluhlaza nedile, itiye noma i-compote. Isidlo: izithelo noma amantongomane. Isidlo sakusihlwa: i-cutlet eshubile, imifino, isobho eliluhlaza le-puree noma i-compote. Isidlo: i-curd casserole yokudla enetiye. Isidlo sakusihlwa: kubhakwe noma kubilisiwe inhlanzi enomzimba, isaladi yemifino, i-compote. |
| ULwesine | Ukudla kwasekuseni: ama-omelet noma amaqanda othosiwe ane-asparagus, imifino ethosiwe, itiye elimnandi. Isidlo: ubhanana noma idlanzana lamantongomane. Isidlo sakusihlwa: inyama ebilisiwe ebilisiwe, amazambane abilisiwe noma abhakiwe, imifino emisha, itiye eliluhlaza noma i-compote. Isidlo: isemishi elenziwe ngesinkwa esiphelele noshizi, i-feta cheese noma i-cottage shizi enamajikijolo, itiye. Isidlo sakusihlwa: inyama ebilisiwe noma i-cutlet eshubile enemifino, itiye. |
| ULwesihlanu | Ukudla kwasekuseni: iparele lebhali lepharele elinobisi namantongomane. Isidlo: noma isiphi isithelo noma amajikijolo Isidlo sakusihlwa: inkukhu noma i-turkey fillet, isobho semifino, itiye. Isidlo: ama-crispbreads netiye eluhlaza noma i-compote. Isidlo sakusihlwa: isaladi yemifino, isitshulu senhlanzi, amanzi noma i-compote. |
| NgoMgqibelo | Ukudla kwasekuseni: i-oatmeal enamajikijolo nezithelo, itiye elimnandi. Isidlo: isithelo segilebhisi. Isidlo sakusihlwa: i-steam cutlet ne-buckwheat, isobho le-puree yemifino, i-compote. Isidlo: amabhisikidi okudla netiye. Isidlo sakusihlwa: imifino, itiye eliluhlaza, inyama ebilisiwe ebilisiwe. |
| NgeSonto | Ukudla kwasekuseni: iphalishi elinezithelo ezomisiwe (omisiwe), itiye elimnandi. Isidlo: ibhanana. Isidlo sakusihlwa: inkukhu ebilisiwe enesitsha eseceleni, itiye. Isidlwana: isinkwa esimnandi nge-kefir noma ubisi. Isidlo sakusihlwa: inkukhu ebilisiwe, imifino emisha, i-compote. |
Landa amamenyu wokudla kwabesilisa lapha ukuze uhlale unawo kutholakale kalula.
Kwabesifazane
Ithebula elinokudla kwe-PP kwamasonto onke kwabesifazane:
| Usuku lwesonto | Ukudla kwansuku zonke |
| UMsombuluko | Ukudla kwasekuseni: i-oatmeal enamajikijolo nezithelo zetiye eluhlaza. Isidlo: I-apula. Isidlo sakusihlwa: inhlanzi ebilisiwe, ilayisi, imifino emisha, i-compote. Isidlo: isifuba senkukhu nemifino eshubile. Isidlo sakusihlwa: i-cottage shizi enamafutha aphansi, itiye eliluhlaza. |
| NgoLwesibili | Ukudla kwasekuseni: i-oatmeal enamajikijolo, imbewu yamathanga, i-compote noma itiye. Isidlwana: i-cottage shizi enesipuni soju. Isidlo sakusihlwa: umhluzi wenkukhu, isaladi yemifino, itiye eliluhlaza. Isidlo: izithelo. Isidlo sakusihlwa: i-chicken fillet ebilisiwe enamatamatisi amasha. |
| NgoLwesithathu | Ukudla kwasekuseni: i-oatmeal enamajikijolo nezithelo, itiye noma i-compote. Isidlo: amawolintshi amabili. Isidlo sakusihlwa: Imifino esitshiwe nesifuba senkukhu, itiye eliluhlaza noma i-compote. Isidlo: i-curd casserole yokudla enetiye. Isidlo sakusihlwa: i-cottage shizi enamafutha aphansi, i-compote. |
| ULwesine | Ukudla kwasekuseni: oats ogoqwe ngobisi ngamajikijolo, itiye. Isidlo: iyogathi yemvelo ngaphandle kwezithasiselo. Isidlo sakusihlwa: isobho lenhlanzi namazambane. Isidlo: isaladi yemifino emisha enokhilimu omuncu. Isidlo sakusihlwa: isifuba senkukhu ngamakhukhamba amabili amasha, itiye. |
| ULwesihlanu | Ukudla kwasekuseni: amazambane abilisiwe, iqanda eli-1, ikhukhamba elisha. Isidlo: kiwi, itiye elingenashukela. Isidlo sakusihlwa: irayisi nesobho lamakhowe, ushizi onzima. Isidlo: i-curd ne-berry casserole. Isidlo sakusihlwa: izinhlanzi ezisikiwe, izimila zasolwandle, amanzi noma i-compote. |
| NgoMgqibelo | Ukudla kwasekuseni: amaqanda ahlikihliwe, itiye elingenashukela. Isidlo: i-apula, i-kefir. Isidlo sakusihlwa: izinhlanzi ezibilisiwe nelayisi, compote. Isidlo: imfanzi nemifino emisha. Isidlo sakusihlwa: ushizi weskim. |
| NgeSonto | Ukudla kwasekuseni: oatiphalishi elinezithelo ezomisiwe (omisiwe), itiye. Isidlo: ubhanana, iwolintshi. Isidlo sakusihlwa: inkukhu ebilisiwe nge-casserole yemifino, itiye. Isidlwana: utamatisi, imfanzi ebilisiwe. Isidlo sakusihlwa: amakhekhe enhlanzi ashubile, irayisi elinsundu, imifino emisha, i-compote. |
Imenyu eyisampula yabesifazane ingalandwa lapha ukuze ihlale iseduze.
Ukudla kwesabelomali kwesonto
Ukudla okunomsoco ofanele nsuku zonke akubizi ngendlela abantu abaningi abacabanga ngayo. Ngama-ruble ayi-1000 kuphela, ungathenga ukudla ngeviki, lapho uzolungisa khona ukudla okunempilo nokunempilo zonke izinsuku eziyisikhombisa.
Ukuya ezitolo, qiniseka ukuthi uyathenga:
Amaprotheni:
- Amaqanda ayi-1;
- 1 litre ye-kefir;
- 300 amagremu we-cottage shizi;
- 5 kg yamantshontsho;
- 1 kg yenkukhu.
Amakhabhohayidrethi:
- 1 kg we-buckwheat;
- 0.5 kg we-oatmeal;
- 1 kg wama-apula;
- 1 kg kabhanana;
- 1 kg wamawolintshi;
- 1 kg iklabishi elimhlophe;
- 1 kg izaqathe;
- 1 kg kabhontshisi oluhlaza obandisiwe.
Amafutha:
- 0.5 kg we-mackerel.
Izinongo, imikhiqizo ebhikawozi yemvelo, amaswidi:
- 300 g wezinyosi;
- upelepele omnyama womhlabathi;
- Amakhambi we-Provencal;
- i-turmeric;
- isinamoni;
- imbewu yamathanga;
- i-ginger omisiwe negalikhi;
- sesame.
Izibonelo zokudla okulula okuvela ohlwini lokudla kwesabelomali
Ekudleni kwasekuseni:
- i-oatmeal nge-apula nesinamoni;
- i-omelet nobhontshisi obuluhlaza;
- ama-smoothies ane-kefir, i-cottage shizi, ubhanana nesinamoni.
Ukudla kwasemini:
- inkukhu ebilisiwe ebilisiwe nge-buckwheat nesanqante nesaladi yeklabishi;
- ama-chickpeas aneklabishi eyisitshulu nembewu yesame;
- inkukhu esitshulu enembewu yethanga nemifino.
Kwedina
- inkukhu fillet ngesanqante kanye neklabishi isaladi;
- inhlanzi ebhakiwe nemifino;
- i-cottage shizi enezimbewu zamathanga kanye ne-kefir.
Ukudla okulula ngokuphelele: ama-apula noma ubhanana, iqanda elithosiwe nesinkwa, isaladi yemifino, isaladi elimnandi le-apula, uju kanye nezaqathe.
Yini engcono ukuyeka i-PP?
Imenyu yokudla okufanele okunempilo nsuku zonke, njengoba usuvele uqaphele, ayiqukethe amaswidi, ufulawa, izimpahla ezizenzele nezitolo kanye neminye imikhiqizo eminingi.
Yini enye okuzodingeka uyiyeke ngokukhetha indlela efanele yokudla:
- i-oatmeal nezinye izinhlobo zamakhukhi;
- amanzi akhazimulayo, ikakhulukazi amanzi amnandi;
- izitsha zokudla okusheshayo: amadombolo wesitolo, amadombolo;
- i-pasta eshibhile ethatha imizuzu engaphansi kwengu-7 ukupheka;
- amazambane othosiwe namafrimu aseFrance;
- i-sunflower namafutha ommbila;
- isinkwa esimhlophe, amabhanisi;
- iziphuzo zezithelo ezivela esitolo;
- imigoqo yamandla;
- i-oat, ummbila, ama-flakes;
- imayonnaise, ketchup, amasosi, lwesinaphi;
- ama-yogurts wesitolo esinamafutha amancane;
- ukhilimu oyiqhwa.
Le mikhiqizo iqukethe izithako eziningi zokufakelwa: amafutha we-trans, ama-preservatives, ama-flavour enhancer, ama-sweeteners, angagcini ngokusongela isibalo, kepha futhi abangela nokulimala okukhulu empilweni.
Amanye amathiphu angeziwe
Akunzima ukukhetha imenyu yokudla okufanele nsuku zonke. Kunzima kakhulu ukungagqashuki futhi ungabuyeli emikhubeni yakho yakudala yokudla.
Imihlahlandlela embalwa elula izokusiza ukwenza i-PP ibe umkhuba:
- Qonda ukuthi ukudla okunomsoco akusikho ukudla okunemfashini kwamasonto ambalwa okuzokwenza isibalo sakho sibe sincane futhi sihle kusukela ngosuku lokuqala. Le yindlela yokuphila ezokugcina uphilile, ubusha futhi umuhle, uqede izinkinga ngesisindo eseqile, izinwele, isikhumba.
- Bhala ephepheni imigomo ofuna ukuyifeza ngokunamathela kwi-PP.
- Shintshela ekudleni okunempilo kancane kancane. Susa amasoseji, amasoseji, imayonnaise eshalofini lesiqandisisi, qala ukudlulisa ukudla okuncane, gwema ama-chips, ukudla okulula nokunye "okumnandi". Yethula izitsha ezintsha zemifino ekudleni kwakho, thola izinto ongazazi.
- Ungabambeki kokudla. Nweba umkhathizwe wakho, nweba iziyingi zakho ozithandayo.
- Musa ukuzishaya ngenxa yokwephula umthetho. Hlaziya izizathu zokuthi kungani uthenge ama-crackers noma i-chocolate bar (indlala, ukushoda kwama-calories ekuseni kwasekuseni).
- Phatha ukudla okulula okunempilo (ama-apula, ubhanana, amantongomane, izithelo ezomisiwe) ukuze kuthi uma ulambile ungazeleleki "kokubi".
Isiphetho
Landela imigomo ofuna ukuyifinyelela ngokudla okunempilo futhi umphumela ngeke ubeside ukufika. Ukudla okunomsoco okulungile akusikho ukudla noma ukuvinjelwa, kepha kungukukhetha ukudla okungokwemvelo, okunempilo, okungezelela ubumnandi bokudla, okuzozuzisa umzimba wakho.
