Ukudla kwebuckwheat - okushiwo, izinzuzo, ukulimala nemenyu yesonto

IBuckwheat ngomunye wemikhiqizo edumile yokudla. Iqukethe amaprotheni asezingeni eliphakeme, amavithamini amaningi nezinto zokulandela umkhondo, kulula ukuyilungisa futhi ifomu elinciphile linambitheka kamnandi. Lo mkhiqizo ulingana ngokufanele nezidlo zesikhathi eside nezinsuku zokuhlanzwa.

Kodwa-ke, akufanele ushintshele ngokushesha ohlotsheni lwe-buckwheat ngaphandle kokuqonda izici zalo nama-nuances. Ukuhlala kulo mkhiqizo kuphela kunzima kakhulu, futhi imiphumela idinga ukuqiniswa, futhi ukudla kwe-buckwheat akulungele wonke umuntu.

I-athikili yethu izocacisa ukuthi ngiyini mayelana nokudla kwe-buckwheat. Uzothola ukuthi uyini umongo nomphumela womzimba walokho kudla okunomsoco, ukuthi kufanelekile kubani nokuthi unakho yini ukuphikisana.

Ingqikithi nemithetho yokudla kwe-buckwheat

Ukudla kwe-buckwheat, ngokungafani nokudla kwe-paleo noma i-protein diet, kubhekisela ekudleni kwe-mono. Lokhu kusho ukuthi kunomkhiqizo owodwa kuphela oyisisekelo kuwo - i-buckwheat.

Uvunyelwe ukuwudla njengokufisa kwenhliziyo yakho, inkathazo nje ukuthi, iphalishi elingenalutho alihambi ebumnandini. Nsuku zonke izingxenye ziya ngokuya zincipha, futhi uthando nenhlonipho nge-buckwheat kuyancibilika phambi kwamehlo ethu. Lesi yisimiso esiyisisekelo sokudla.

Ingqikithi yokudla

Iphalishi leBuckwheat lihlala lilungiswa ngokusho kweresiphi eyodwa. Ama-groats athelwa ngamanzi ashisayo (hhayi amanzi abilayo) ngesilinganiso esingu-1: 2 futhi ashiywe ngaphansi kwesembozo ubusuku bonke. Abanye abantu basonga ipani ngethawula, kepha lokhu akudingekile - ngobusuku obubodwa okusanhlamvu kuzomunca ngisho namanzi abandayo.

Kusukela kusihlwa ngaphambi kosuku X, udinga ukuphuza izingilazi eziyi-1-2 ze-buckwheat. Futhi ngakusasa kukhona leli phalishi kuphela, eligezwe ngenani elingenamkhawulo liketshezi. Emini, uvunyelwe ukuthi udle noma yiziphi izithelo ezimbili ezingenashukela (imifino ayivunyelwe) futhi ungaphuzi ngaphezu kwelitha le-1% kefir. Yiyo yonke imenyu evunyelwe usuku lokudla kwe-buckwheat. Ukuphisa akuyona into edingekayo, kepha kunconywa kuphela. Uma ufuna ukupheka emlilweni, wupheke. Ukukhetha ukuthi ungayilungiselela kanjani inkambo esemqoka kukuwe.

IBuckwheat ithandwa ngabaningi, kepha hhayi njengesidlo esikhulu nesansuku zonke. Akumangalisi ukuthi abanye besifazane baba nokuhlukumezeka ekupheleni kosuku lokuqala.

Okuphikelela kakhulu kokuphikelela kakhulu nokuqina okuqinile kumelana nezinsuku eziyi-3-4.

Kodwa-ke, ukudla okuvamile kwe-buckwheat yokwehlisa isisindo kuqinile impela. Ukudla okunjalo kufaneleke usuku lokuzila kunokudla izinsuku eziyi-14. Ngaphezu kwalokho, ukuntuleka kwenani elidingekayo lezakhamzimba ekudleni kuzothinta kabi ukusebenza komzimba wonke.

Imithetho yokwehlisa isisindo ku-buckwheat

Kunemithetho embalwa elula ongayilandela ukwenza indlela yokudla iphumelele kakhulu:

1. IBuckwheat iyashiswa ngobusuku obandulelayo, amanzi awafakwanga usawoti.
2. Ngaphambi kokulala (amahora amane ngaphambi kwesikhathi), kungakuhle ukwenqaba noma ikuphi ukudla. Ingilazi ye-kefir ivunyelwe.
3. Kuvunyelwe ukuphuza kuphela amanzi namaminerali etafuleni amaminerali. Ziphathe ngekhofi engenashukela kanye ngosuku. Ngokwemvelo akunashukela. Faka i-stevia, isiphuzo semifino eziphuzweni zakho.
4. Phuza okungenani amalitha ama-2 ngosuku. Ngesikhathi sokudla, umthetho oyinhloko uwukuthi: "uma ufuna ukudla, phuza!" Kubonakala sengathi amalitha ambalwa awalona usuku lonke, kepha njengoba umkhuba ubonisa, akuwona wonke umuntu ofeza lesi simo.
5. Kungcono ukuthatha i-buckwheat hhayi nsundu (ethosiwe), kodwa eluhlaza. I-buckwheat eluhlaza ayizange ithole ukwelashwa kokushisa, ngakho-ke kuyasiza kakhulu. Yiqiniso, akuyona into emnandi kangako. I-buckwheat eluhlaza ingamila futhi ifakwe ekudleni. Isengezo esinjalo sokudla okunempilo sizoba usizo ezinsukwini ezijwayelekile. Abanye abantu bengeza i-buckwheat ehluma kumasaladi.
6. Qala ekuseni ngengilazi yamanzi, bese udla ingxenye yokuqala okungenani imizuzu engama-30 kamuva.

Iseluleko! Kulula kakhulu ukugcina ithrekhi yenani loketshezi oliphuzayo usebenzisa izinhlelo ezikhethekile, ngokwesibonelo, Isikhathi Samanzi nezinye izinhlelo zokusebenza ezifanayo.

Ukudla okuvunyelwe nokwenqatshelwe

Ungathembeli ezinhlobonhlobo - lokhu kungukudla kwe-buckwheat. Kusuka egameni kuyacaca ukuthi imenyu izokwanda.

Imikhiqizo elandelayo ivunyelwe:

• okufana nokolweni;
• i-kefir enamafutha amancane (1%);
• izithelo ezingenashukela (i-apula, i-tangerine, i-grapefruit, uphayinaphu);
• amanzi, ama-herbal teas, itiye, ikhofi;
• izithelo ezomisiwe (ezingekho ngaphezu kwesandla ngosuku);
• imifino (anyanisi, iparsley, idill, ulethisi, i-cilantro, isipinashi, isilimo esidliwayo esinamagatsha anamanzi);
• uju (isipuni ngosuku);
• isipuni sebhotela;
• i-soy sauce (inkathi nge-buckwheat).

Usawoti uyakhishwa ekudleni ngesizathu. Igcina amanzi, okungathandeki ngesikhathi sokulahlekelwa isisindo. Abantu abaningi bayaqaphela ukuthi ekudleni baqala ukuvakashela indlu yangasese kaningi, kepha i-buckwheat ayinayo nethonya le-diuretic. Konke kumayelana nokushoda kasawoti ekudleni. Inani loketshezi oludliwe ekudleni luyakhuphuka futhi, ngaphandle kokulibala, ludlula emzimbeni osendleleni.

Akuwenzi mqondo ukufaka ohlwini imikhiqizo engavunyelwe, ngoba yonke into engafakiwe ohlwini ayivunyelwe. Ezimweni ezimbi kakhulu, kuvunyelwe ukwengeza ukudla ngenkukhu ebilisiwe, ukhukhamba noma i-zucchini.

Ukugcwalisa kanjani ukudla ngendlela efanele

Isisindo esilahlekile ekudleni kwe-buckwheat sizobuya ngokushesha uma uphuthelwa iphuzu elilodwa elibalulekile - indlela efanele yokuphuma, equkethe imithetho eminingana:

• Emasontweni amabili alandelayo, i-buckwheat (okungenzeka ukuthi isivele izondwa) kufanele isekhona ekudleni nsuku zonke. Okungenani kanye, kungcono ibhulakufesi. Manje ingafakwa usawoti kancane futhi ihlanganiswe neminye imikhiqizo (emnandi ngemuva kokuyeka ukudla): inyama, inhlanzi, imifino.
• Amasobho wemifino, okusanhlamvu okuhlukahlukene, ama-yogurts anamafutha amancane afanelekile. Kungcono ukukhipha utshwala noma uzilinganisele ewayinini elomile. Izingxenye kufanele zigcinwe zincane.
• Imithetho "ungadli ngaphambi kokulala" ayikakhanselwa.
• Amakholori aphezulu, okunamafutha, okuthosiwe, okubhemayo, okunosawoti kusavunyelwe. Baqala ukwethulwa ekudleni ngamanani amancane kusuka ezinsukwini ezingaba ngu-7 ngemuva kokuphela kokudla.
• Bahlanganisa ngokuphelele imiphumela yezemidlalo: ukuqina komzimba, ukugijima, ukudansa, ukubhukuda, ngokujwayelekile, noma imuphi umsebenzi owuthandayo, ngisho nokuzivocavoca ekhaya kumugqa.
• Ukudla kwe-buckwheat akufanele kuphele ngokungazelelwe - imenyu yamasonto amabili alandelayo yenziwa ngendlela yokuthi okuqukethwe kwekhalori ekudleni kwansuku zonke kungadluli ama-calories ayi-1500.

Izimo nemiphumela engemihle

Ngokwalo, iphalishi le-buckwheat alinakho ukuphikisana. Kepha indlela yokudla inayo.

Kuyaphikiswa ngezifo ezilandelayo:

• isisu noma isilonda se-duodenal;
• i-gastritis, cholecystitis nezinye izifo zomgudu wokugaya ukudla;
• izifo nokuphazamiseka kwezitho zohlelo lwe-endocrine;
• izifo ezinzima zenhliziyo nemithambo yegazi;
• izinkinga ezihlangene.

Ukudla akunconywa izingane, intsha, abesifazane abakhulelwe, abesifazane abancelisayo, abesifazane ngesikhathi sokuya esikhathini noma i-premenstrual syndrome. Ngesikhathi sokucindezeleka okukhulu ngokomzimba noma kwengqondo (izivivinyo, imincintiswano, ukulethwa kwephrojekthi), akufanele uhlale ekudleni futhi.

Okubalulekile! Ubuhlungu bekhanda nomfutho wegazi ophansi ezinsukwini zokuqala ukusabela komzimba ekudleni okungenawo usawoti, nesiyezi, ubuthakathaka, isicanucanu kwenzeka ngenxa yokushoda ushukela.

Izinganekwane kanye neqiniso mayelana nokudla kwe-buckwheat

Ukudla okusabalele nokwaziwa kakhulu kwe-buckwheat kuye kwaveza izinganekwane eziningi maqondana nalo mkhiqizo, izakhiwo zawo nemiphumela emzimbeni ngesikhathi sokulahlekelwa isisindo. Ake sibheke izimangalo eziyinhloko eziyinhloko.

Amabele ayasiza kakhulu

Kuningi okubhaliwe ngalokhu nokunye okushiwo. Iningi lama-athikili ngokudla kwe-buckwheat aqala ngokuchazwa kwezici ezinhle zomkhiqizo nendaba yokuthi zingaki izinzuzo eziqukethe uhlobo lwamavithamini namaminerali. Kepha lokhu kufanelekile ukukhuluma ngakho uma ubheka okusanhlamvu njengengxenye yokudla okunempilo, okuhlukahlukene.

Izazi zokudla okunomsoco zihlukanisa indlela yokudla njengengozi enemibandela futhi engalingani. Ukwengezwa okuncane okusanhlamvu ngesimo se-kefir, amanzi noma isithelo akugcwalisi zonke izidingo zomzimba, ezidinga nenani elithile lamafutha nama-carbohydrate. Kakade ngemuva kwezinsuku ezingama-5-7 ku-buckwheat, abantu abaningi baqala ukukhulisa izinwele, nezipikili zabo ziyakhipha.

Okubalulekile! Kubalulekile ukuthi ukhethe ukulungiselela ama-multivitamin isikhathi sokudla okuqinile. Lapho-ke imiphumela emibi izobe incane kakhulu, futhi isimo sempilo sesingcono.

Thatha i-Duovit noma enye inkambiso enconywe yisazi sakho sokudla. Ukuphuza amavithamini kuqala ngesonto ngaphambi kokuqala nelinye isonto ngemuva kokudla. Amavithamini awathinti inqubo yokwehlisa isisindo. Ngokuphambene nalokho: bayabandakanyeka ezinqubweni eziningi zokushisa amafutha.

Ukuvinjelwa kokudla ngaphambi nangemva kokulala

Ukugwema ukudla ngaphambi kokulala kuyiseluleko esihle, kepha hhayi ngesikhathi sokudla okuqinile. Futhi amahora angama-4 wokuzila ngisho nangemva kokuvuka sekuvele kunguhlobo oluqinile lokudla olubizwa ngokuzila ukudla ngezikhathi ezithile. Kunzima kakhulu ukumelana nayo nokudla okuvamile.

Ungazihlukumezi, lokhu kugcwele ukuwohloka okusheshayo kanye nomoya omubi (usuku lokuqala ku-buckwheat luzokwenza kubi). Ubuthongo bakho buyeka ukuqina, futhi munye kuphela umcabango ocasulayo ojikeleza ekhanda lakho lenkungu ... kunjalo - "yidla".

Awukho umuzwa wendlala ekudleni kwe-buckwheat

Kukholakala ukuthi i-buckwheat isidlo esinesibindi (i-100 g yephalishi iqukethe ama-calories ayi-120), ngakho-ke akufanele uzizwe ulambile. Kuphela manje kukhona iphalishi elisha ngenani elingenakwenzeka ukuthi uzizwe ugcwele isikhathi eside, futhi leli qiniso ngemuva kwezinsuku ezimbalwa alisathandeki.

Ngaphezu kwalokho, ukudla, njengabanye abaningi ngokujwayelekile, kukuphoqa ukuthi uqede ngokuphelele ushukela. Futhi i-glucose, njengoba wazi, ingamandla adingekayo emzimbeni nasengqondweni ikakhulukazi emsebenzini ozinzile. Isipuni esivunyelwe soju ngeke silondoloze usuku.

Kukhona inkolelo yokuthi ukudla kwe-buckwheat akulungile kubantu abaneqembu legazi 3. Kholwa noma ungakukholwa, kukuwe. Abukho ubufakazi bezokwelapha bokuvinjelwa okunjalo.

Imenyu yesonto

Itafula likhombisa imenyu yezinsuku eziyi-7 kunguqulo yakudala yokudla kwe-buckwheat. Usuku lokuqala lunzima kakhulu. Kunconywa ukuthi ungayiphindi kathathu. Ezinye izinsuku, ngenxa yokufakwa kokudla okuhlukahlukene, indlela yokudla iba nokwehluka okuthe xaxa.

Akudingekile ukulandela ngokuqinile inketho echazwe. Isibonelo, imifino nezithelo kungashintshwa okunye okuthandwa kakhulu noma kwesizini. Kuyafana nangesheduli. Akekho ozokuvimbela ukuthi udle kaningi noma ushintshe amabhulakufesi / amadina ngokuya ngesimiso sakho.

Ungalanda futhi uphrinte imenyu yesonto yokudla kwe-buckwheat lapha.

Imiphumela kanye nemiphumela

Ukudla kwe-buckwheat, kokubili kunguqulo ye-classic nakuhlobo oluxubekile, kusebenza kakhulu ekwehliseni isisindo. Kakade ezinsukwini ezimbili noma ezintathu zokuqala umzimba "uyoma", kuthatha u-3 kg woketshezi olweqile, futhi emavikini ama-2 kungenzeka ukuthi wehle kuze kufike ku-15 kg. Amantombazane amaningi agcinwa kwimenyu eqinile izinsuku ezi-1 ukuya kwezi-3. Uma ukwehlukanisa ekudleni okuncane, engeza inyama, imifino, izithelo ezingenashukela, bamba kancane noma kancane ngokuthula kuze kube amasonto ama-2. Ukudla kwe-buckwheat kunzima, kodwa kuhle, okuqinisekiswa ukubuyekezwa kanye nemiphumela yalabo abalahlekelwe isisindo.

I-monotony kanye nokushoda kokunambitha yizinkinga ezinkulu okuhlangatshezwana nazo ekudleni kwe-buckwheat. Kepha lokhu kuyinkinga nakwezinye izidlo ze-mono.

Ngezinsuku 2-3, ubuthakathaka buvame ukwenzeka. Kwabanye, ekupheleni kosuku lokuqala, ukunganaki kuqala, ikhanda kungenzeka ngenxa yendlala. Uma izimpawu ziqhubeka ngemuva kokuphumula, futhi ziba zimbi ngokwedlulele, yeqa ukudla noma ukwenze kungabi namandla - engeza amafutha eglucose nemifino.

Umphumela uncike ezintweni eziningana: isimo semetabolism, inani lesisindo eseqile, indlela yokuphila futhi, ngokuqinisekile, nokudla ngaphambi kokudla. Uma isilinganiso sakho sesisindo singeqiwa ngokuhlolisisa, ukudla kwe-buckwheat ngeke kunikeze kususwe u-10 kg noma emavikini amabili. Abantu abane-Curvy bazolahlekelwa okuningi ngesikhathi sokudla kunabantu abancane.

Ngakho-ke, amantombazane nabesifazane abanesisindo esingu-55/70 kg ngokuvamile balahlekelwa kuze kufike ku-3 kg ngezinsuku eziyi-7-10; ngesisindo 70-80 kg - kufika ku-7 kg; ngaphezu kwama-85 kg - ngaphezulu kwe-10 kg. Lokhu ngaphandle kokubheka u-1-2 kg woketshezi olulahlekile ngosuku lokuqala, oluzobuyiselwa ngokushesha ngemuva kokuphela kokudla ngemuva kokuthi usawoti ubuyele ekudleni.

Umbono wezazi zokudla okunomsoco

Isikhathi esingenabungozi sokudla okuqinile kwe-mono yizinsuku ezi-3. Ngemuva kwalokho, umzimba uqala ukuhlubuka. Ulahlekelwa yimpahla futhi ngeke akubekezelele. Ukwehliswa kwebuckwheat kuzoba yinzuzo enkulu. Uma uthatha isinqumo sokunciphisa isisindo ku-buckwheat, khona-ke inketho engcono kakhulu ukudla kwe-buckwheat ngokuhambisana ne-kefir. Umkhiqizo wobisi oluvutshiwe okungenani ushintshela imenyu iye kokulinganisela. Ukugwema usawoti ngokuphelele nakho kuyingozi. Umzimba kufanele uthole okungenani ingcosana. Njalo udinga ukwehlisa isisindo ngokushelela, ngaphandle kwalokho ngisho ne-10 kg ngesonto ekudleni kwe-buckwheat kuzobuya nenzalo.

Iseluleko! Ngokusebenzisa isikhathi eside kokudla, qiniseka ukuthi ungeza okunye ngaphandle kwe-buckwheat ekudleni: inyama enomzimba, imifino, izithelo, inhlanzi. Umphumela uzohlala isikhathi eside, futhi ukucindezela kuzoba kuncane kakhulu.

Izindlela zokupheka zokudla ezivela ku-buckwheat

Noma ngabe ngaphambi kokudla kwe-buckwheat bekungumbila wakho owuthandayo, akulona iqiniso ukuthi ngemuva kwawo kuzohlala kunjalo. Kakade ekupheleni kosuku lokuqala lokudla, imicabango "Ungayenza kanjani i-buckwheat tastier ngaphandle kokungeza ama-calories" izoqala ukuzungeza ekhanda lami.

Kunezinketho eziningi:

• usike imifino bese ufaka i-kefir;
• ngesikhathi sokushisa noma sokubilisa, engeza amaqabunga ambalwa e-bay, ama-peppercorns ambalwa kanye ne-spoonful yamafutha yemifino emanzini.

Woza nokuthile kwakho noma usebenzise izindlela zokupheka ezilungiselelwe.

I-kefir-buckwheat cocktail

Gaya isipuni esingu-1 se-buckwheat ku-grinder yekhofi. Thela ufulawa ovelayo ube yingilazi ye-kefir (250 ml), hlanganisa futhi ufake esiqandisini amahora amaningana noma ubusuku bonke.

Ama-pancake ama-Buckwheat

Endishini efanelekayo, hlanganisa i-kefir neqanda, engeza ufulawa owanele we-buckwheat ukuze inhlama ithole ukuvumelana okudingayo. Fry ama-pancake epanini ngamafutha emifino amancane kakhulu.

Ama-cutlets ashubile e-Buckwheat

• Isisekelo senyama egayiwe yama-cutlets yiqiniso, i-buckwheat.
• Iqanda ne-2-3 tbsp kungezwa engilazini yephalishi elenziwe ngomumo. wezipuni kafulawa we-buckwheat.
• Amakhambi aqoshiwe angangezwa ukunambitheka.
• Amakhowe ahlanganiswe kahle ne-buckwheat, asanda kubhakwa kuhhavini no-anyanisi.
• Ama-cutlets aphekwe kubhayela kabili ngemizuzu eyi-10-15 noma ku-microwave esitsheni seglasi ngaphansi kwesembozo. Faka ingcosana kasawoti uma ufisa.

Isiphetho

Ake sifingqe. Ukudla kuyasebenza, kepha kungaba yingozi empilweni. Ochwepheshe bathi ukungalungi kokudla kwe-buckwheat kudlula izinzuzo uma isiteleka sendlala sithatha izinsuku ezingaphezu kwezingu-7.

Futhi khumbula, ukudla akufanele kugcine ngokuminza, kepha ngokushintshela ekudleni okulinganiselayo.

Bukela ividiyo: Post hoc for repeated measures ANOVA in SPSS (Novemba 2024).