Inombolo yetafula 5: ukudla nemenyu yesonto, uhlu lwemikhiqizo kanye nezinto zokupheka

Ithebula 5 ukudla okuyisipesheli kokudla okuqanjwe ngudokotela wezolimo waseSoviet M.I. Isikhala. Odokotela bathi kuyindlela ephumelelayo yokwelashwa kweziguli ezihlushwa i-pathologies yesibindi, i-gall bladder kanye ne-biliary.

Imenyu ebhalwe ngokulingene inikeza isiguli amakhalori adingekayo, ikhawulela ukungena kwama-lipids ne-cholesterol. Ukudla okuthosiwe akufakiwe, kepha kufakwa imifino eningi yezithelo nezithelo ezintsha emenyu.

Ukudla inombolo yesihlanu kungenye yezindlela zokwelapha nokuphila kahle ezenziwa kabanzi kwezokwelapha. Imenyu enconywayo isiza isimo sesiguli, ivimbela ukuqhubekela phambili kokugula nokwanda kwesithombe sasemtholampilo.

Kunqunyelwe i-hepatitis engalapheki (ngaphandle kwenkathi yokwanda), ifomu elingapheli le-cholecystitis, ukusebenza kwesibindi, kanye ne-cholelithiasis, i-hepatitis eyingozi kanye nokusetshenziswa kwemithi.

Cabanga ukuthi yikuphi ukudla ekudleni uNo. 5 onakho, ongakudlayo, futhi yini okufanele ishiywe? Sizokwenza imenyu yezinsuku eziyi-7, kanye nezindlela zokupheka zezwi nsuku zonke - isobho le-vermicelli, i-cottage shizi casserole, njll.

Inombolo yetafula 5 - izici zokudla

Ukudla kwetafula ezinhlanu kuthuthukisa ukwehlukaniswa kwe-bile emzimbeni, kubuyisela ukusebenza okugcwele kwesibindi kanye nepheshana lokusebenzelana. Lokhu kudla okwelaphayo kuyadingeka ngemuva kwezifo ezahlukahlukene zesisu, futhi kusetshenziselwa ukukhishwa kwe-pathologies engapheli.

Le ndlela yokwelapha ifaka ukusetshenziswa kwenani elithile lama-kilojoule, futhi umthamo wama-carbohydrate, ama-lipids nezinto zeprotheni uyacatshangelwa. Cishe ama-90 g wamafutha angadliwa ngosuku, kepha ama-30% awo abelwe izakhi ezinamafutha zemvelo yezitshalo.

Akukho ngaphezu kwama-400 amagremu we-carbohydrate ngosuku, kuyilapho cishe amagremu angama-80 awo ushukela; Kufika kuma-90 g wezinto ezinamaprotheni, kuthi ezingama-60% abelwe imvelaphi yezilwane. Kubalulekile ukugcina umbuso wokuphuza, ngaphezu kwetiye, izifundo zokuqala, iziphuzo nolunye uketshezi, isiguli kufanele siphuze amalitha angaphezu kwamabili amanzi angahlanzekile ngosuku.

Okuqukethwe kwekhalori okuphelele kwemenyu yansuku zonke ayidluli amakhilomitha ayi-2000. Kuvunyelwe ukungadli okudlula kuka-10 g kasawoti wethebula ngosuku.

Ukwengeza ukusebenza kahle kokwelashwa kwenombolo yokudla 5, ochwepheshe bezokwelapha beluleka ngokulandela imithetho ethile:

• Ukudla okunezithelo. Lesi simiso sisho kusuka ekudleni okungu-4 kuya kwayi-6 ngosuku, izingxenye zincane ngomthamo, iziguli zidla ngezikhathi ezithile.
• Ngesikhathi sokudla, kufanele unamathele esimisweni esisodwa; Izinhlinzeko ezenqatshelwe akufanele zisetshenziswe.
• Kuyenqatshelwa ukudla izitsha ezibandayo noma ezishisayo.
• Ukupheka kwenziwa ngokubila, ukubhaka kuhhavini, ukudla ngamanzi. Kuphekwe kumpheki wokucindezela, ukubilisa kabili, ukupheka kancane, njll.
• Ukudla okuhlanganisiwe kuyaphulwa.

Ukudla oku-resinous noma imikhiqizo equkethe i-fiber coarse kufanele ichotshozwe ngokuphelele kusetshenziswa i-blender noma i-grinder yenyama, yashizi.

Yini engingayidla?

Inombolo yokudla okwelashwa kwemitholampilo emihlanu inikezela ukuyeka ukudla okuthinta impilo yezifo zesibindi, ipheshana lesisu nezinye izifo. Imifino equnjwe kahle ifakiwe ekudleni. Phakathi kwalokho okwamukelekayo kukhona izaqathi, utamatisi, upelepele omnandi, ukhukhamba.

Ukusuka ku-pasta nezinhlamvu, ungasebenzisa i-vermicelli, i-semolina, i-buckwheat, i-oatmeal, ilayisi. Kuvunyelwe ukufaka ama-apula, ihalananda, ibhanana, izithelo ezahlukahlukene ezomile zokupheka zezitsha ezimnandi, futhi ungadla amajikijolo amnandi nezithelo.

Qaphela ukuthi akunconyiwe ukudla izithelo / amajikijolo amnandi ngemuva kwesifo sikashukela, ngoba ukuba khona kwawo ekudleni kuvuselela ukugxuma kukashukela emzimbeni, ngenxa yalokho kuba mubi kakhulu, isifo esiyisisekelo siyathuthuka.

Uhlu lwemikhiqizo evunyelwe wukudla kwesihlanu:

1. Ukuze ulungiselele izitsha zokuqala, thatha umhluzi wezinhlanzi wesibili noma wesithathu. Ungapheka isobho nge-pasta (inani elincane) noma okusanhlamvu okugunyaziwe.
2. Ukusuka kwenyama kuvunyelwe ukudla inyama yenkomo, amasoseji obisi, isifuba senkukhu, unogwaja, okungukuthi, yonke imikhiqizo yenyama edliwayo.
3. Ukudla kwasolwandle nezinhlanzi - ishishi, squid, zander, ukhokho.
4. Imenyu emi-5 ifaka i-omelet evela kumaprotheni umbhangqwana noma i-yolk eyodwa.
5. Imikhiqizo yobisi enamafutha amancane. Ungadla ushizi wekotishi, ushizi onamafutha amancane, uphuze iyogathi nobisi.
6. Ama-salads isizini enokhilimu omuncu ophansi.
7. Ukusuka kwimikhiqizo yesinkwa - isinkwa se-rye lebanga lesi-2, isinkwa esisekelwa ufulawa kakolweni, amabhisikidi owomile.
8. Iziphuzo - itiye eluhlaza egxile ngokuqinile noma elimnyama ngokufakwa kwesigaxa selamula. Izithelo ziphuza kusuka amajikijolo, amajusi wezithelo noma imifino.

Ezindlela zokupheka zezitsha zokudla, kuvunyelwe ukwethula ibhotela namafutha zemifino.

Ngezinga elithile, ukusetshenziswa kwe-marmalade kanye nama-marshmallows kuvunyelwe, inqobo nje uma isiguli singenayo isifo sikashukela.

Yini ongayidli?

Ukudla kusho uhlobo olumnene olusiza isiguli ukuthi sibuyisele ukusebenza komzimba ngokushesha. Kubalulekile ukungafaki okokukhuthaza okwenziwe ngamakhemikhali nangokomzimba ijusi lesiswini kanye namanyikwe.

Ngaphambi kokubheka imikhawulo yokudliwayo, siphawula ukuthi i-Intanethi ihlinzeka ithebula lemikhiqizo elivunyelwe ngokuphelele ukusetshenziswa. Ingalandwa futhi iphrintwe.

Ukudla kwetafula 5 kusho ukushiywa kweziphuzo: i-soda, ikhofi, ukhukhunathi, ushokoledi oshisayo, i-Whey yobisi, itiye le-hibiscus, iziphuzo zezithelo zezithelo, iziphuzo zamandla.

Uhlu lwemikhiqizo engagunyaziwe:

• Amasobho Umhluzi wemifino osuselwa ku-sorrel noma isipinashi, umhluzi wokuqala kwinyama, inhlanzi namakhowe; i-okroshka ku-kvass, kefir nezinye izinto.
• Iporridge / okusanhlamvu. Awungeke udle ubhontshisi, kepha ungangeza kumasobho noma ukuhlangana nokunye ukudla, udle lentaba.
• I-pasta. Ama-pastas anososo abashisayo, i-pasta enezithako ezinqatshelwe.
• Inyama / inhlanzi. Azikho inyama ezihlafunwayo, ezibhemayo; kuvikela ezinhlanzini; inhlanzi enosawoti futhi ebhemayo ku-marinade; izinhlanzi ezinamafutha; i-sushi; izinti ze-crab, umdlalo obomvu nomnyama, ulimi lwenyama yenkomo.
• Imikhiqizo yokubhaka. Akukalulekanga ukuthi udle imikhiqizo ye-puff / yeast noma ye-khekhe, ama-donuts othosiwe, ama-crepes, isinkwa esisha, ophaya othosiwe.
• Imifino. Amakhowe, i-rhubarb, i-sorrel, isipinashi, u-anyanisi, u-anyanisi, i-asparagus ngendlela ephekiwe kuthiwa ayaphikisana.
• Amajikijolo / Izithelo. Awukwazi umkhiwane, ama-raspberries, ama-cranberry, ama-lingonberry, i-ginger, ulamula.
• Imayonnaise, ketchup, lwesinaphi, i-horseradish yashizi, uviniga, isosi soya, i-adjika, noma yiziphi izinongo nezinongo zisuswa kwimenyu.

Kungenzeka yini ukudla imbewu, ingabe iziguli zinesithakazelo? Ngesikhathi sokudla okwelaphayo, ithanga kanye nenhlamvu yelanga kufanele ilahlwe, kanye nama-walnuts, ama-alimondi, ama-hazelnuts namanye ama-walnuts.

Isikhathi sokudla okunempilo sithatha izinsuku ezinhlanu. Uma umzimba uvame ukubona ushintsho ekudleni, khona-ke kufanele unamathele embhalweni wamasonto amahlanu noma ululame ngokuphelele.

Ukudla kwetafula inombolo 5 kungokwesigaba sokudla okude, kungenzeka kusetshenziselwe unyaka owodwa nohhafu noma emibili.

Izibonelo zemenyu yansuku zonke

Odokotela batusa ukuthi iziguli zenze imenyu isonto lonke futhi zinamathele ekudleni okuthile. Lo mzuzu ukuvumela ukuthi udle hhayi ngokufanele kuphela, kodwa futhi nokuhlukahluka, ususa ukuphindaphinda kwezitsha.

Kunezindlela eziningi zokupheka ku-inthanethi ezamukelwa ukudla oku-5. Iningi lazo lichaza ukupheka kwezinyathelo ngezinyathelo ngezithombe. Ake sinikeze isibonelo semenyu ekhombisa yezinsuku ezimbalwa.

Isibonelo 1. Ngokudla kwasekuseni, iphalishi kusuka ku-oatmeal, ucezu oluncane lwesinkwa esomile kuhhavini ngoshizi. Kwisidlo sakusihlwa, umhluzi welayisi, umvundla oyisitshulu onamanzi ngama-izaqathe, izithelo ezi-stewed ezisuselwa kuzithelo noma kujikijolo. Ukudla kwakusihlwa - isaladi yemifino, ukugqoka - isipuni samafutha yemifino, isikhupha senkukhu (kuphekwe), iyogathi engafakiwe kanye nama-apricots ama-2-3 omisiwe.

Izinketho zetiye lasemini kungaba ngale ndlela elandelayo:

1. I-250 ml ye-kefir ngokufakwa kwama-prunes oqoshiwe noma ubhanana omusha.
2. I-pearl eluhlaza eluhlaza.
3. Ubisi olunamafutha amancane ngebhisikidi elomile.
4. I-curd casserole.
5. Isaladi yemifino / yezithelo.

Isibonelo 2. Ngokudla kwasekuseni - i-semolina ngokufakwa kwama-sitrobheni noma i-jam entsha, i-granola ngebhanana nobisi. Isidlo sasemini, 250 ml yobisi olunamafutha amancane, ibele elibilisiwe, isobho selayisi ne-isipuni sikakhilimu omuncu onamafutha aphansi. Ukudla kwakusihlwa - ama-beet anyosiwe ngokufakwa kwama-prun, iklabishi roll (50% irayisi kanye nenkukhu engama-50% yenkukhu), itiye eliphindwe kabili.

Uma isiguli silambile phakathi kokudla, ungadla ushukela noshizi omusha wekhotishi ngokungeza amajikijolo angavinjelwanga ayi-10-15, ingxube yezaqathe kanye nama-apula.

Isibonelo 3. Ukudla kwasekuseni, amaqanda aqhekezwe kuphela ngamaprotheni enkukhu kanye nemifino ebilisiwe, ama-beet abunjiwe noshizi, isiphuzo esenziwe ekhaya ngama-apula omuncu. Kwisidlo sasemini, isobho elincane le-squash ngaphandle kwenyama nenhlanzi, i-cod (ephekwe ebhuthini eliphindwe kabili), phuza ubisi olunamafutha amancane - 250 ml. Ngokudla kwakusihlwa, i-casserole yemifino enogwaja oqoshiwe, uhhafu wemeshmallow nengilazi yesiphuzo sesithelo esenziwe ekhaya.

Ukudla kwenombolo yokudla eyisihlanu kuqinisekisa ukwenziwa kwejwayelekile kwezinqubo ze-metabolic emzimbeni, okuvumela ukuthi uqede kuze kufike kumakhilogremu amahlanu wesisindo ngokweqile.

Inombolo yetafula 5: izindlela zokupheka

Amaresiphi enombolo yetafula 5 ahlaba umxhwele ngokuhlukahluka, kepha zinike isikhathi sokuzilungiselela. Cabanga ngezitsha ezithandwa kakhulu njengesobho le-zucchini nesobho lemifino elixubile.

Ukulungiselela isidlo se-zucchini, uzodinga izakhi ezinjalo: 150 g we-zucchini, 300 g wamazambane, i-100 g izaqathe, uwoyela wemifino - 2 wezipuni, ilitha elilodwa lamanzi ahlanzekile, cishe u-50 ml wejusi karoti.

I-Zucchini kufanele igezwe, isikwe izingcezu ezincane bese idluliselwa ngamafutha yemifino. Izaqathi zinqunywe bese zongezwa ku-zucchini. Bilisa amazambane ngokwahlukana kuze kuphekwe.

Faka imifino ethosiwe kumhluzi wamazambane, usawoti ukunambitha, ulethe ku-thumba. Ngaphambi kokukhonza, engeza ujusi we-karoti kanye nenani elincane lekhilimu omuncu etafuleni.

Indishi yokuqala esekelwe kwimifino eminingana:

• Uzodinga okulandelayo: i-300 ml yomhluzi wemifino, amazambane ama-2 amancane, utamatisi owodwa, izaqathe - ucezu olu-1, cishe u-30 g wethanga oluhlotshisiwe oluhlaza, 50 g we-zucchini, uwoyela wemifino ngesilinganiso esingu-5 ml.
• Izaqathe ze-grate, usike i-zucchini ibe ngama-cubes, isiphuzo emafutheni. Cwecwa bese usika amazambane, uthele amathumba. Imifino ethosiwe kanye nethanga ekheniwe iyongezwa kumhluzi obilayo.
• Imizuzu emihlanu ngaphambi kokupheka, uthele ujusi utamatisi kanye ne-oyela yemifino. Bilisa enye imizuzu engu-1-2.

Ukulungiselela isobho sobisi, ubisi luqala ukulethwa kubilisiwe, emva kwalokho kufakwe amabele noma i-pasita, amazambane nezinye izinto. Amazambane ahlikiwe alungiswa ngo okusanhlamvu nemifino, kanye nezinye izithako ezingavunyelwe yimithetho yokudla.

Uma isimo se-pathological senzeka ngokumelene nesizinda sokwehla kwe-acidity yejusi yesisu, udokotela angakucebisa ukuthi usebenzise amasobho asuselwa kwinyama noma imbewu. Zingapheka epheka kancane.

Izilobho zezithelo zilungiswa kusetshenziswa izithelo ezibunjiwe / amajikijolo. Ukuze unikeze abantu, kufakwa isitashi kusuka kummbila noma amazambane. Ukuze uthuthukise ikhwalithi yokunambitha, ujusi ovela kulamula omusha noma kalamula, isinamoni ecijile, i-vanilla encane, i-orange zest inezelwe endishini eseqediwe. Uma kufiswa, izithelo zingasetshenziswa ukwenza ijeli elinempilo ngaphandle koshukela.

Yini enye ongayipheka?

Ngokusekelwe kwimithetho yokudla, kuvunyelwe ukupheka inyama (kuvunyelwe ukusonteka ngaphambi kokupheka usebenzisa i-grinder yenyama) noma ukubhaka kuhhavini. Uma umkhiqizo unezingqimba ezinamafutha, ziyanqunywa.

Usebenzisa i-foil, ungapheka isifuba senkukhu esimnandi nesinambitha. Sika umkhiqizo ube izingcezu ezincane, ukugoqa ngakunye nge-foil, thumela kuhhavini ekushiseni okuphakathi kuze kuphekwe. Isikhathi sokupheka cishe imizuzu engama-40.

Ukuze izinhlanzi nenyama zigcine izinto ezidingekayo zamavithamini namaprotheni, kunconywa ukulandela izincomo ezithile ngesikhathi sokupheka:

1. Awukwazi ukufaka emanzini abandayo, kuvunyelwe ukugeza ngaphansi kwamanzi agobhozayo.
2. Bilisa ngokungezwa kasawoti, ukupheka kwenziwa esitsheni esivalekile.

Imenyu yangesonto leli kufanele ifake izindlela ezahlukahlukene zokupheka, ngoba ukondleka okungekuhle kuvame ukuba yisidina. Kunezindlela eziningi zokupheka ku-Intanethi ezinezithombe ezivunyelwe ekudleni kokudla.

Okokudla oku-5, izindlela zokupheka zimi ngokulandelayo:

• Iklabishi eligcwele Iklabishi ebilayo ishiya kancane ukuze ilungele ama-50%. Inyama ebilisiwe ihlanganiswa ne-blender, engeza irayisi ebilisiwe, amakhambi, uwoyela omncane wemifino kuyo. Songa ukugcwaliswa kwamaqabunga eklabishi, uthele esitsheni enezindonga eziwugqinsi, uthele uketshezi.
• Inyama casserole. Bilisa ucezu lwenyama ebusayo, u-chop. Ngokwehlukana, pheka ama-noodle, engeza amaprotheni enkukhu ochotshoziwe uwoyela wemifino, hlanganisa nengxenye yenyama. Pheka kuhhavini.

Ukuze uthole ama-pathologies ahlukahlukene epheshana lesisu, kufaka phakathi i-gastroparesis yesifo sikashukela, kungakuhle ukuthi ufake amaqanda enkukhu emenyu. Babilisiwe abilisiwe abilisiwe noma “isikhwama”. Ungapheka imifino noma ubhake kuhhavini ngamabele, uthola isidlo esimnandi esimnandi nesihlwabusayo.

Njengoba kuphawuliwe, awukwazi ukudla othosiwe, kepha ungadla amaqanda athosiwe uma ufuna. Kukhona indlela elula futhi evumelekile yokulungiselela: uthele amaqanda esitsheni esincane, faka isitsha sokugeza emanzini.

Njengesidlo sasemini, i-cottage shizi pudding ilungile. Ukuyilungiselela, uzodinga u-120 g we-shizi e-cottage shizi, cishe u-70 ml wobisi, ibhotela lokugcotshwa kwamafomu - 5 g, semolina - 10 g, amaprotheni weqanda elilodwa noshukela obunjiwe. Abanesifo sikashukela bayelulekwa ukuthi basebenzise ushukela nge-fructose.

Faka ku-cottage shizi zonke izithako ngaphandle kwebhotela, shaya kuze kube yi-fluffy encane. Gcoba epanini ngamafutha, uthele le ngxube. Pheka kuze kube nsundu yegolide.

Imininingwane ngenombolo yokudla yesi-5 inikezwe kuvidiyo ekulesi sihloko.