Kubantu abaningi, igama elithi ukudla lihambisana nokulwa nokukhuluphala. Kepha lokhu empeleni akulungile. Isazi sezempilo esidumile saseSoviet uPevzner sasebenzela ukudala inani lokudla okuhloswe ngalo ukwelapha, ukunciphisa ukuvuvukala kanye nokwenza imisebenzi ethile yomzimba ibe ngejwayelekile.
Ukudla okuku-5 ngokusho kwe-Pevzner uhlelo lokudla okunempilo okunciphisa inkambo yesifo, futhi kwezinye izimo lelapha ngokuphelele isibindi ne-bile ducts. Ukudla kukhulu impela, umthetho oyinhloko ukukhawula ukudla kwamafutha namaprotheni.
Ngezansi kuzochazwa uhlelo oluphelele lokudla okunempilo lokudla No. 5, kukhonjiswa nemikhiqizo enqatshelwe futhi engavunyelwe. Kwethulwa imenyu yesampula yeviki.
Inkomba Yomkhiqizo ye-Glycemic
Ukudla okuningi okwelapha kususelwa emgomweni wokukhetha ukudla ngokuya ngenkomba ye-glycemic index (GI). Lesi sikhombisi sikhombisa ngemibandela yedijithali umphumela womkhiqizo wokudla ngemuva kokusetshenziswa kwawo kushukela wegazi.
Imvamisa, i-GI yangaphansi, yehlisa okuqukethwe kwekhalori. Ukudla "okuphephile" kungenye enenkomba efinyelela kumayunithi angama-50 avunyelwe ngezikhathi ezithile ukudla ukudla nge-GI esezingeni eliphakathi, kepha kuyenqatshelwa inani eliphakeme.
Ukudla kwe-Pevzner ikakhulukazi kuqukethe ukudla okuphansi kwe-GI, ngaphandle kwezithelo ezi-stewed, amajusi, amazambane abilisiwe, kanye izaqathi.
Isilinganiselo se-GI:
- kuze kufike kuma-50 PIECES - aphansi;
- I-50 - 70 PIERES - phakathi;
- ngaphezulu kwe-70 PIERES - ephezulu.
Isimiso sokudla
Inombolo yetafula 5 ihluke kakhulu, njengoba uhlu lwemikhiqizo eyamukelekayo likhulu. Imigomo yokudla inomphumela onenzuzo ekusebenzeni kwesibindi kanye nepheshana lokusebenzelana. Ngakho-ke, ithebula lesi-5 lenzelwa ukwelapha i-cirrhosis yesibindi, i-cholecystitis, i-hepatitis yanoma yiliphi iqembu.
Ukudla kususelwa kakhulu kuma-protein kanye nama-carbohydrate, ukudla okwenziwe ngamafutha kunomkhawulo, kepha-ke, akufanele uwalahle ngokuphelele. Isilinganiso esifanele samafutha, amaprotheni nama-carbohydrate angama-90/90/400 amagremu. Amaprotheni amaningi aqhamuka emikhiqizweni yezilwane. Amakhalori adliwe kufanele abalwe, inkomba yawo akufanele idlule i-2800 kcal.
Omunye wemithetho eyinhloko yokudla ukudla: konke ukudla kufanele kube izitsha ezifudumele, ezibandayo nezishisayo ngaphandle. Kumelwe kulungiselelwe isobho kwinyama ebusayo noma kumhluzi wezinhlanzi. Ukudla usawoti okuphezulu nsuku zonke kungama-10 amagremu.
Ngakho-ke, ungaqokomisa izimiso eziyisisekelo zokudla kwe-Pevzner:
- izidlo ezinhlanu ngosuku
- i-servings kufanele ibe yincane;
- ukudla okwenqatshelwe okuqukethe i-oxalic acid, uwoyela obalulekile ne-cholesterol;
- ukudla okune-fiber okuhlanganisiwe kutholakala kusimo se-smoothie;
- izitsha ziyabanjiswa, zibilisiwe futhi zibhakwe;
- itiye elinamandla nekhofi, iziphuzo ezinekhabhoni azihlanganisiwe;
- utshwala bunqatshelwe ngokuphelele;
- isilinganiso soketshezi nsuku zonke singamalitha amabili.
Inkambo yokudla ingahlala isuka isonto elilodwa kuya kwemihlanu, konke kuncike enkambweni yesifo somuntu.
Imikhiqizo
Ukusuka okusanhlamvu kwetafula lokudla, kuvunyelwe ukusebenzisa i-buckwheat, semolina, i-oatmeal nelayisi. I-pasta eyenziwe ngofulawa wanoma yiluphi uhlobo nayo ayenqatshelwe. I-Porridge ifakwe ngesilinganiso esincane sebhotela. Ungasebenzisa futhi okusanhlamvu okunjalo lapho ulungiselela izifundo zokuqala.
Kuyafaneleka ukunikeza ukukhetha inyama nenhlanzi yezinhlobo ezinamafutha amancane, ususe kuzo izinsalela zamafutha nesikhumba. Ukusuka kwenyama - inkukhu, unogwaja, ikalikuni, i-veal. Kwezinhlanzi - i-hake, pollock, i-perch, i-pike. Uma isidlo sokuqala silungiselelwe kumhluzi wenyama, khona-ke umhluzi wokuqala ngemuva kokubilisa, kubalulekile ukukhipha bese upheka inyama esele emanzini agcwalisiwe kabusha.
Ukubhaka ibhotela, kanye nemikhiqizo kafulawa evela ku-puff khekhe akuvunyelwe. Isinkwa senziwa ngofulawa webanga lesibili, ufulawa kakolweni kanye ne-rye kuvunyelwe. Kulokhu, isinkwa akufanele sibhakwe sitsha.
Ukudla kwe-Pevzner akufaki ngokuphelele imikhiqizo elandelayo:
- ummbila ne-barley groats;
- uphizi
- ibhali le-pearl nemabala;
- iklabishi elimhlophe;
- i-parsley, i-dill, i-basil, i-oregano;
- ugarlic
- anyanisi oluhlaza;
- amakhowe wanoma yiziphi izinhlobo;
- imifino ethosiwe;
- isithombo.
Akukho ngaphezulu kwe-yolk eyodwa evunyelwe ngosuku, ngoba iqukethe inani elikhuphukile le-cholesterol. Uma kunethuba elinjalo, ngakho-ke kungcono ukushiya lo mkhiqizo. Amaprotheni kufanele antshontshwe kumaprotheni.
Lapho udla, noma isiphi isithelo esomile sivunyelwe etafuleni. Futhi nezithelo eziningi, ngokwesibonelo:
- ubhanana
- raspberries;
- Ama-Strawberry
- ama-sitrobheli asendle;
- i-apula;
- ama-currants abomvu namnyama;
- ugqumugqumu;
- aluhlaza okwesibhakabhaka.
Imenyu yansuku zonke kufanele futhi ifake imifino, njengamazambane, ukhukhamba, upelepele omnandi, iklabishi elibomvu, izaqathe, izindebe notamatisi. Ama-pepper ashisayo, njenganoma yikuphi okunye ukudla okushisayo, kwenqatshelwe isiguli ngokuphelele.
Akukho mkhawulo emikhakheni yobisi nemikhiqizo yobisi olumuncu, ngaphandle kwalawo onamaphesenti amaningi wokuqukethwe kwamafutha - lo ukhilimu omuncu. Futhi-ke, ingasetshenziswa ngamanani amancane okugqoka amasaladi wemifino.
Ngenxa yalokhu kudla, isiguli sithola ukululama okusheshayo kanye nokuthuthuka kwesimo somzimba wonke siyaphawulwa.
Imenyu eyisampula
Imenyu yesibonelo ichazwe ngezansi, isiguli singaziguqula ngokuzimele izitsha ngokuya ngokuthanda kwazo. Umgomo oyinhloko wukudla ukudla okuhlinzekelwe ukudla ngo-5 ngokusho kwe-Pevzner.
Kuhle ukukhumbula ukuthi izitsha azithosiwe noma zibhakwe ku-grill. Ekuphekeni, kusetshenziswa kuphela ukuphathwa kokushisa okuthile - kombhangqwana, bhaka ehovini noma ubilise emanzini anosawoti omncane.
Konke ukudla kufanele kufudumale. Lo mthetho uyasebenza eziphuzweni. Amathiphu nekhofi kungcono ukungasebenzisi kabi. Ungasusa lezi ziphuzo ngezilinganiso ezahlukahlukene, izindlela zokupheka ezizokuchazwa ngokuhamba kwesikhathi.
Cishe imenyu yansuku zonke:
- ibhulakufesi - i-omelet yamaprotheni, isaladi yemifino ekheniwe uwoyela we-olive, ucezu lwesinkwa rye, ingilazi yejelly.
- isidlo sasemini - i-vinaigrette, isaladi yezithelo ekheniwe ngeyogathi, ingilazi yejusi yezithelo.
- isidlo sasemini - isobho le-buckwheat enomhluzi wenkukhu, isikebhe esinamazambane ngamazambane abunjiwe, isaladi leklabishi elibomvu, ingilazi ye-compote.
- itiye lasemini - i-cottage shizi casserole enomisiwe, itiye eluhlaza.
- isidlo sakusihlwa - imifino entshontshiwe, isikweki se-turkey, isinyosi, ijusi le-berry
Kubalulekile ukuthi isidlo sakusihlwa okungenani amahora amabili ngaphambi kokulala.
Ungadliwa Ungadliwa
Izimiso zokudla kulokhu kudla zifana kakhulu nokudla kwesifo sikashukela. Kubeka nemikhawulo yekudla emafutsa, kanye nekugcizelelwa lokukhulu ekudleni lokufanele. Imigomo yokudla ukudla nayo iyafana - ukondla okufakwe emikhawulweni, ezingxenyeni ezincane, amahlandla ayisihlanu ngosuku.
Amathiphu nekhofi awemukelekile ikakhulukazi etafuleni lesihlanu. Kuyavela ukuthi ama-juices, ama-compotes ne-jelly ayavunyelwa. Ungalungiselela ama-decoctions amakhambi, kepha ukukhetha kwawo kufanele kuthathwe ngokucophelela futhi kungcono ukubonana nodokotela.
Ngokusho kokudla kwe-Pevzner, i-rosehip ayiphikiswa. Ama-decoctions asuka kuwo asiza ukususa uketshezi emzimbeni, futhi abe nomphumela wokugaya. I-Rosehip kwisifo sikashukela nayo isetshenziswa njengokwanda kokumelana komzimba ezifweni ze-etiologies ezahlukahlukene.
I-Rosehip kufanele yenziwe kabusha ngale ndlela:
- hlambulula okhalweni oluyinqwaba lwamanzi ngaphansi kwamanzi;
- uthele ilitha elilodwa lamanzi abilayo;
- uthele uketshezi ku-thermos bese ugcizelela okungenani amahora amahlanu.
Ungapheka futhi i-decoction kumpheki ohamba kancane - izilinganiso ziyefana, udinga ukusetha imodi yokuthi "ucime" ihora elilodwa, ngemuva kwendlela "yokugcina ukushisa" amahora amabili.
Kufanele kukhunjulwe ukuthi ukuthatha i-rosehip decoction, udinga ukukhuphula umthamo wansuku zonke we-fluid.
Izithelo nezithelo ze-berry zingaba khona ekudleni kwansuku zonke, azenqatshelwe ukuba zinoshukela. Kodwa ungasusa ushukela nge-sweetener ewusizo kakhudlwana, njenge-stevia. Lokhu ngotshani, obumnandi obuphindwe kathathu kunoshukela. Inamafutha amancane abalulekile, ngakho kufanele uthintane nodokotela wakho ngaphambi kokuwasebenzisa.
Ngaphezu kwalokho, i-stevia iqukethe amavithamini amaningi, ama-organic acid nezinto zokulandela umkhondo, ezifana:
- i-silicon;
- i-zinc;
- potaziyamu
- ithusi
- selenium;
- flavonoids;
- I-Lenoleic acid;
- Amavithamini e-B;
- Vitamin A no-C.
Ungalungisa i-decoction ye-citrus ikhasi. Isibonelo, i-tangerine peels ku-mellitus yesifo sikashukela inomphumela wokuthula ohlelweni lwezinzwa futhi ikhuphule ukungazetheki, okubuye kudingekile ezifweni zesibindi kanye nepheshana le-biliary.
Umhluzi ulungiselelwe kanjena:
- ukuklebhula ikhasi le-mandarin libe yizicucu ezincane;
- uthele ikhasi ngo-200 ml wamanzi abilayo;
- vumela ukuthi idle ngaphansi kwesivalo okungenani imizuzu emithathu.
Thatha kabili ngosuku, ngaphandle kokudla.
Ividiyo ekulesi sihloko iveza iresiphi ye-vinaigrette, efanelekile inombolo yokudla yesihlanu.
