Ukudla okunomsoco: ukubuyekezwa. Uhlelo lokudla. ibhulakufesi Proper, ukudla kwasemini kanye dinner

umsoco hlelo - into esisemqoka labo abafuna ahole indlela yokuphila enempilo. Ukudla okunazo zonke izakhi kukwenza uzizwe kangcono, kube ngaphezulu esinomdlandla, esebenzayo futhi kumnandi. Lesi sihloko sichaza imigomo eyisisekelo okunomsoco. Ngokulandela kubo, maduze uzizwe kuqubule amandla namandla.

inombolo Principle 1: ukudla okunhlobonhlobo

Ukudla okunomsoco ehlobo, ebusika, intwasahlobo nekwindla - yilokho okudingayo ukuze umuntu abe nempilo enhle. Yidla ukudla ukuthi uvumelane zonyaka. Ngokwesibonelo, amajikijolo ehlobo futhi izithelo ingcono kakhulu ebusika. Ingabe Abayi hung up on imikhiqizo ehlukahlukene. Ukudla kufanele nhlobonhlobo. Yidla okusanhlamvu, imifino, izithelo kanye amajikijolo. Imikhiqizo efana amazambane nobhontshisi aqukethe isitashi, ngamanye amazwi, ama-carbohydrate. Esikhathini cereal iqukethe semali izakhi ezidingwa umzimba. Daily kudingeka udle imikhiqizo yobisi. Ungakhohlwa mayelana inhlanzi nezinkukhu inyama izitsha uqiniseka zifakwe kwimenyu.

umsoco hlelo - ingxenye encane umthamo yayo. Inketho engcono kakhulu, isibonelo, amagremu 100 of inyama (inhlanzi noma inyama yenkukhu i-Ukukhetha), imifino efanayo (irayisi noma pasta), lwesinkhwa okusanhlamvu nezithelo.

inombolo Principle 2: nenani amafutha ilingana 1/3 ye-kilojoule

Kwabaningi, umsoco ofanele (impendulo izinkundla ukukhuluma ngawo) - ngesisekelo indlela yokuphila enempilo. Ukuze lokhu kumelwe silwele bonke. Ukuze ekudleni nsuku uye wazuzisa, kubalulekile ukuqapha inani kilojoule washisa. Kepha amanoni, inombolo yabo kumele singeqi 1/3 ye ingqikithi. Ngokuphelele ukulahla imikhiqizo efana akudingekile. Kuyinto ilimaze kakhulu ngoba umzimba kumele athole ingxenye ethile fat. Kodwa okweqa kulokhu izinto zibulale umsebenzi emzimbeni. Ingqikithi umsoco ofanele okulandelayo: Zama inciphise amafutha yokuqothulwa. Ngokwesibonelo, ungaba isifuba ngaphandle isikhumba, ukudla imikhiqizo yobisi kanye encishisiwe lokucuketfwe fat, kungcono uthenge ubisi yesikimu kanye cottage shizi. Kuyadingeka ukunciphisa ukusetshenziswa pizza, imayonnaise, ibhotela, amabhega, chips, nososo.

№ Principle 3: inani cholesterol ingeqi 300 amagremu ngosuku

Kwamanye, ukuyeka ukudla okunamafutha kanye nemikhiqizo lulwimi siphelile - lena umsoco ofanele. Izibuyekezo zabantu kusekelwa amaqiniso AmaKh elahliwe. Nokho, lokhu akusho ngaso sonke isikhathi kunjalo. Kuyaziwa ukuthi cholesterol likhona hhayi kuphela ukudla okunamafutha ezifana hamburger, Steak kanye amazambane athosiwe ezaziwayo. Le into iqukethwe isikhuphasha amaqanda, imikhiqizo yobisi inyama. Kufanele unciphise inani imikhiqizo enjalo. Ngokwesibonelo, amaqanda edliwayo kungekho izikhathi ezingaphezu kwesisodwa ngesonto.

inombolo Principle 4: amafutha ayegcwele - hhayi ngaphezulu kuka 1/10 yokudla

Njengoba sekushiwo ngenhla, ukudla okunamafutha icuphe kumiswa cholesterol zingcwecwe e yegazi kungaholela isifo senhliziyo kanye nokukhuluphala ngokweqile. Nciphisa isibalo sabo. Ibhotela ungayithola enye ngamafutha omnqumo, ubisi lonke - yesikimu. Khona-ke izinga nsuku fat kuzoncishiswa evamile.

inombolo Principle 5: izithelo anemibala nemifino udinga ukudla nsuku zonke

Kuyinto imfihlo ukuthi okunomsoco, okuyinto libuyekeza omuhle kuphela, kusikisela ukusetshenziswa nsuku zonke izithelo nemifino. Faka ukudla yakho yokudla ezifana izaqathe, broccoli, izithelo ezisawolintshi notamatisi.

Imifino nezithelo hhayi kuphela ukunikeza kalula futhi ashona amabhethri yakho, aziyi ewusizo kakhulu. Ngokwesibonelo, ezisawolintshi ukunciphisa ingozi yesifo senhliziyo. Imifino ecebile Antioxidants, simelane kumiswa izimila.

inombolo Principle 6: amaprotheni Kufanele udliwe ngokulinganisela

amaprotheni Ukwandiswa engayitholi kuholela ekhulisa yemisipha. Inqwaba kudliwa nokuncane ikakhulukazi abasubathi abafuna ekhiphela up sibalo. ibhulakufesi Proper, ukudla kwasemini kanye dinner akufanele ibe ngaphezulu kuka-12% imikhiqizo amaprotheni. Awudingi ukudla nsuku zonke, izimfanzi, amafutha cottage shizi. Kungcono esikhundleni mikhiqizo ku yogurt ephansi fat, ubhontshisi kanye nokunye. N.

Isimiso inombolo 7: amaswidi ngokulinganisela

Wonke umuntu uyazi ukuthi amaswidi kungukuthi kuphela zingenalo umsoco, bona asengamalungu isigaba ukudla okunama-kilojoule amaningi. Zama ukudla kancane imiqulu amnandi futhi Muffin, amakhekhe namakhekhe. Uma ufuna ngempela, ungakwazi ukukhokhela shokolethe ekuseni. Kanti-ke futhi okunye esikhundleni ubumnandi izithelo noma izithelo ezomisiwe.

№ Isimiso 8: silinganisela usawoti

Isidingo nsuku zonke umzimba wethu usawoti akuyona ezingaphezu kuka isipuni. amanani Greater sodium ion kulimaza thina. Zama ukugwema ukudla okunosawoti. Kungcono nedosalivat izitsha. Ngesikhashana nje uzothola esetshenziswa entsha "unsalted" ukunambitheka umkhiqizo futhi uthole kule gqamisa. Ukuze ukuba ungeqi evamile, kuyatuseka ukuba anciphise ukusetshenziswa kwemikhiqizo pickled (ukhukhamba neklabishi) kanye noshizi. Abantu abahlukumeza ukhukhamba, abaphethwe edema, umfutho wegazi ophakeme, futhi abanye.

inombolo Isimiso 9: ngifuna amavithamini e ukudla, kunokuba Izithako

umsoco esikoleni alikukhuthazi esikhundleni amavithamini nezakhi e ezihlukahlukene ukudla amaphilisi. ukudla wemvelo kangcono amuncwa wumzimba kunemithi.

inombolo Isimiso 10: Ungakhohlwa mayelana calcium

Calcium kubalulekile umzimba womuntu. Uwusizo kumiswa ithambo izicubu, inikeza amandla lamathambo. abesifazane Postmenopausal ngokukhethekile kufanele nithathe lesi ku-akhawunti. Daily ne-calcium eyanele ezidingekayo, njengoba kwamathambo ukwehla ngeminyaka ngezinye izikhathi.

inombolo Isimiso 11: siphuza neziphuzo kakhudlwana

Ukudla okunomsoco usuku kuhilela ukusetshenziswa okungenani 1.5 amalitha amanzi. Umzimba womuntu emini ilahlekelwa eziningi uketshezi. Ukulahlekelwa kumelwe zibuyiswe. Kulokhu, akuyona juice, itiye kanye nezinye iziphuzo. Kungcono ukuphuza amanzi okumsulwa. liquid ingilazi isigamu sehora ngaphambi kokudla kuyoba okwanele ukuba nokufinyelela emazingeni. Qiniseka ukuthi ukudla isobho, broths. Izithelo nemifino zinanesilinganiso enkulu ketshezi.

inombolo Isimiso 12: Utshwala bathi: "Cha!"

Utshwala kuhlukunyezwa kuholelwa kulwazi yizifo nezinhlupheko ezihlukahlukene, izinkinga zezempilo. Wonke umuntu uyazi. Ukudla okunomsoco (nokubuyekezwa lokhu kuqhubeka ziyavela kunethiwekhi) ngaphandle utshwala - yilokho wonke umuntu kufanele ukubabela. Phela, akukho ewusizo oludakayo. Azikho amavithamini, amaminerali, kanye Antioxidants. Nokho, utshwala iqukethe semali kilojoule ukuthi ufake umzimba wethu. Odokotela batusa ukuphuza ingilazi yewayini elibomvu. Ngezikhathi ezithile ungase ukwazi ukukhokhela aphuze ingilazi kabhiya. Abesifazane ukwenza kangcono uyeke utshwala njengoba kubathinta kabi kwesikhumba. Futhi aphuze ukukhiqiza inqubo yokuguga.

Sidla ngokufanele. Ukudla: Ungadliwa

Ngezansi olinganiselayo Ukudla ukudla kwasekuseni, kwasemini kanye dinner. Ngokuzikhethela zifa zimlandele, eminye imikhiqizo kungenziwa indawo.

ibhulakufesi Proper:

Inketho 1 - Omelette, isaladi imifino on amafutha, corn isinkwa noma isinkwa, itiye herbal (kungenzeka ushukela) kanye izithelo.

Inketho 2 - ucezu inkukhu webele kanye weparmesan, ubhontshisi oluhlaza namazambane abilisiwe, izithelo, itiye ulamula.

Inketho 3 - 150 g irayisi abilisiwe, ucezu inyama, isaladi green (200), itiye kanye nezithelo.

kwasemini Proper:

Inketho 1 - isaladi, inyama abilisiwe, inkukhu isobho, lamanzi esiphethu, lemon, ubhontshisi.

Inketho 2 - athosiwe isinkwa nge inhlanzi, isaladi green ne olive oil, itiye / amanzi.

Inketho 3 - brown irayisi abilisiwe, imifino steamed, itiye Mint inkomishi, izithelo.

kwakusihlwa Proper :

Inketho 1 - ephansi fat cottage shizi, obuncane izithelo namanzi.

Inketho 2 - isaladi imifino, inhlanzi abilisiwe, amanzi ulamula, ubhontshisi.

Inketho 3 - imifino steamed, ubhontshisi, amanzi ulamula.

Ngakho, ukudla ngendlela efanele! Ukudla (izindlela Kuye ezichazwe ngenhla) kungenziwa kuhlangene nokusetshenziswa nedlanzana nuts, izithelo ezomisiwe noma yogurt - ke bayosinda isikhathi eside kusukela sasekuseni kuya kwasemini, kusukela kwasemini dinner. Zama ukudla ngezikhathi ezithile futhi bagcine umbuso.

Amathiphu umsoco ofanele

Ezikoleni, utusa lokhu:

- ukudla olinganiselayo, ngokuqondene umbuso enidla;

- ngokulinganayo sihlanganise amaprotheni, ama-carbohydrate namafutha;

- ngezikhathi batihlele ngosuku ukudla ngendlela enempilo - ukusula umzimba udoti futhi onobungozi izinto;

- siphuza neziphuzo kakhudlwana;

- ezemidlalo, indlela yokuphila asebenzayo.

Izibuyekezo zokudla okunomsoco ezizosiza

Lezo zinhlelo muva ethandwa kakhulu. The main target iqembu - abesifazane abafuna ukuba anciphise umzimba, bounce emuva ngemuva kokubeletha, nokunye ukunciphisa umzimba, sibalo lungisa, ukuqala yokuphila asebenzayo futhi unempilo, look ekhangayo - .. Ufuna konke. Ungalandela amathiphu ngaphezulu, bese ngokuhamba kwesikhathi ukujwayela udle kahle.

Abaningi bafuna usizo, ukuthola izinhlelo ezikhethekile ezikuvumela ukubala inani kilojoule esitsheni ethile. Lezo zinhlelo ngokuvamile kakade ihlanganiswe imenyu ezihlukahlukene. Ngokukhethekile, ungathola imenyu ofanele usuku, ngesonto noma ngisho inyanga. Kukhona ukudla othize abantu babephila ukuphila ngaphandle kokuzivivinya noma asebenzayo.

izazi zokudla Professional ukweluleka ukusebenzisa uhlelo ezinjalo ukudla ukudla okunomsoco. Siyabonga kubo, ungenawo zehluke imithetho ebekiwe ungavumeli ukusetshenziswa kilojoule ngokweqile. A olinganiselayo Ukudla isiyalo futhi ukhiqiza umkhuba ewusizo ukudla ngendlela efanele. Nokho, lezi zinhlelo azifaki izimo akhawunti ngabanye. izinhlelo ngokuvamile yakhiwa idatha ezivamile kwezibalo afanele umuntu enempilo. Lokho, uhlelo ugesi akacabangi isifo sakho, izifo, isimo, yokuphila, amakhono bokuphila, izintandokazi. udokotela uchwepheshe ofanelekayo kuphela uzokweluleka nokudla okuthile, ikhumbula lezi zici. Ngaphambi ucela cabange ezinhle ngalokho uyakuhlupha. Bhala phansi ephepheni lesi sifo ukuthi kwadingeka eminyakeni yamuva, ezinezifo ezingamahlalakhona, nokunye. D. A ukudla olinganiselayo okufanele abe khona empilweni yakho ngaso sonke isikhathi, umphumela angeke ibonwe e isonto elilodwa noma amabili, kanye kuphela emva kwesikhathi eside. Ngakho-ke, kusukela ukudla kahle futhi alobe wonke ulwazi mayelana ngokwabo sinjani onyakeni owodwa noma emibili uzokwazi ukuqhathanisa isimo sabo futhi sifika eziphethweni ezithile.

Ukudla okunazo zonke njalo ngokuqinile ngamunye. Ukudla efanayo futhi yokudla Imodi kungaba kokubili okuzuzisayo nokulimazayo kubantu abahlukene. Indlela le nkinga sibi kakhulu futhi unesibopho, ngemuva kokuxoxisana onguchwepheshe.