Kusasele amasonto amabili nje ngaphambi konyaka omusha. Futhi lokhu kusho ukuthi isikhathi sesifikile sokucabanga ngemenyu yemikhosi. KuWebhu ungathola izeluleko eziningi zezinkanyezi zokuthi yini okufanele isetafuleni, nokuthi iziphi izitsha okufanele zilahlwe. Lezi zincomo zincike ekuthandweni kukaphatha kabi unyaka olandelayo, kodwa hhayi ngombono womondli. Silungisa isimo.
Ukuthi ugqoke ini ngoNcibijane woNyaka oMusha, yiziphi izitsha okufanele uzipheke ukuze ungacasuli umvakashi noma umnikazi wonyaka ekhalendeni laseMpumalanga, imisebenzi yangaphambi kweholide ngoDisemba ibungeke ijabulise futhi ijabulise uma singenazo izincomo zezinkanyezi "ezilawula" umgubho. Yebo, wonke umuntu uyazi ukuthi eqinisweni unyaka we-Yellow Earth Pig uzoqala ngoFebhuwari 5 kuphela, kepha lokhu akuvimbi muntu ukuthi ajabule.
Sinqume ukufaka isandla emalungiselweni omkhosi woNyaka oMusha futhi sabuza isazi sezempilo esidumile uMarianna Trifonova phawula ngokukhethwa nokwenqatshelwa kwezitsha eziphakanyiswe yizinkanyezi, kanye nezitsha zendabuko, ngaphandle kwalokhu eziningi iholide akuyona iholide. Besinesifiso sokuthi yini, uma ufuna ukuhlonipha inkosikazi yonyaka, hhayi ukulimaza impilo yethu. Sabelana ngama-hacks okuphila kwabantu abanesifo sikashukela, i-prediabetes nalabo abakholwa ukuthi ubumnandi nokudla akuhambelani, futhi abakakulungeli ukubeka umngcipheko ngobusuku obukhulu bemilingo bonyaka.
Izinkanyezi zincoma imenyu;
Awukwazi ukudla ingulube ngo-Eva woNyaka oMusha
Kulokhu, isibikezelo sokudla sinokuhlangana nesezinkanyezi. Ngempela, ingulube akuyona umkhiqizo ongcono kakhulu wokudla okungaphezu kobusuku. Ukuthathwa kwaso kuthatha cishe amahora angama-4-6. Ngakho-ke, ngisho nomzimba onempilo ngokuphelele ngeke uthole amandla alindelekile kusuka ekudleni okudliwayo kungekudala, ekuqaleni kuzodingeka uchithe amandla ekubuyiselweni nasekugayweni, futhi lokhu, uyabona, akuyona inketho enhle kakhulu yobumnandi boNyaka oMusha. Kufanele ngingeze ukuthi abantu abanesifo sikashukela kanye ne-prediabetes kufanele futhi banqabe imikhiqizo ephekiwe eyenziwe ngopende (noma ngabe ayenziwanga ingulube) - banenqwaba yesitashi, amafutha nosawoti.
Izinti ezinosawoti nazo azivunyelwe.
Ama-spice anososo ngokulinganisa awunawo ama-contraindication asobala avela ekudleni kokudla. Kepha ngingasho ukuthi, okokuqala, udinga ukunaka hhayi i-spiciness, kepha kwenye inqubo - uyazi ukuthi yini efakiwe ekwakhiweni futhi unikeze izintandokazi kumasosi enziwe ngokwakho.
Qiniseka ukuthi upheka i-millet porridge, ethandwa yindlovukazi yonyaka. Noma okungenani isidlo sokusanhlamvu
Ama-cereal alungiselelwe ngokuya ngeresiphi ethile yasekuqaleni ayindlela enhle yokudla okunempilo, okumnandi futhi okuyimikhosi. Ikhuluma ngokuqondile ngamaphalishi wamabele, lesi sidlo akuvamile ukuba sivele ekudleni, futhi ngisho nangaphezulu etafuleni lomkhosi. Kungenzeka ukuthi usafuna ukulalela izazi zezinkanyezi futhi wenze uhlobo oluthile lwesitsha setafula loNyaka oMusha kulo. Ngiphinde ngibe nezimpikiswano ngayo. I-Millet porridge iqukethe ama-amino acid abalulekile, okuyizinto zokwakha amaseli wesikhumba nemisipha, ama-carbohydrate ayinkimbinkimbi, amafutha emifino anempilo, amavithamini: A, PP, B6, B5, B1, B2, E, beta i-carotene, i-folic acid. I-Millet porridge ibuye ibe yisitolo semicu yezitshalo nama-macro- kanye nama-microelements. Ihamba kahle izitsha zenyama nezemifino. Lesi sitsha sisebenzele wonke umuntu.
Etafuleni kufanele kube nokudla okuningi okuhlukahlukene, isibonelo, ukusika inyama, ushizi, imifino, izithelo
Okwamanje, azikho izingqinamba ezikhethekile zokudla zokunciphisa umzimba, into esemqoka ukugcina ukulingana okunempilo phakathi kwenani nekhwalithi yokudla okusetshenziswayo. Abantu abanesifo sikashukela kanye ne-prediabetes kufanele bayeke ukubhema inyama nezinyama ezinamafutha.
Ithebula kufanele ligcwele amasaladi - zombili eziluhlaza futhi eziphakeme
Anginakuphikisa ukuthi isaladi yemifino eluhlaza. Uma sikhuluma ngezinketho eziphezulu zekhalori, zinambitheka ngesineke ngemayonesi, khona-ke ukwehla kwesisindo kufanele kucabange ngemiphumela futhi kube ngokulinganiselayo ekuphekeni nasekudla ukudla okunjalo. Futhi abantu abanesifo sikashukela nokungahambisani ne-insulin kufanele bakhethe amasaladi ngemifino enamahlamvu aluhlaza. Uma umgcini wendlu lapho ufike ukuhambela khona ugcizelela ukuthi uzama isaladi yakhe yesiginesha, chaza ukuthi iziphi izithako ezikhona, bese kuphela unquma ukuthi uzovuma yini (uma ungakalukhumbuli uhlu lwemikhiqizo ene-GI ephezulu, download kufoni yethu etafuleni lethu).
Isitsha esikhulu kufanele kube yinto engapheka (futhi iselwe) engcebeni enkulu eyodwa
Ngokombono wokubukwa kokudla, kusobala, kungcono ukunikeza prefish izinhlanzi ezibhakiwe kunokuba inyama. Noma iyiphi inhlanzi, ingumkhiqizo wamaprotheni, ngeke igcwale umzimba kuphela, kepha futhi izogaywa kalula, ngenkathi ingekho ebangela imizwa yokudangala futhi izokuvumela ukuthi uchithe usuku loNyaka Omusha ngaphandle kokungakhululeki kahle esiswini. Inyama engasindi, unogwaja, inkukhu nenkukhu ngaphandle kwesikhumba ingancintisana nayo. Izitsha ezifanayo zitholakala kuwo wonke umuntu.
Amawolintshi, amantongomane, izaqathi kufanele futhi kukhishwe.
Imikhiqizo efanayo ingakhonjiswa ngokuphepha etafuleni lomkhosi! Kodwa-ke, labo abanciphise isisindo somNyaka oMusha kufanele bakhumbule inkulumo enamaphiko kaParacelsus: “Akunabuthi futhi awukho umuthi, yonke into isethweni,” ikakhulukazi uma kukhulunywa ngamantongomane anekhalori ephezulu. Abantu abanesifo sikashukela kanye ne-prediabetes futhi bangadla amawolintshi namantongomane (ama-3-4 ama-pcs), kepha izaqathi zisetshenziselwa kuphela ukuhlobisa.
Izinkanyezi zivimbele ukudla kophudingi
Ngiyavuma, kungcono ukwenqaba onama-dessert onamafutha (futhi ngokusobala ama-high-calorie). Kuzoba nengqondo enhle kakhulu ukwenqaba amaswidi enziwe ngomumo namakhekhe - aqukethe amafutha amaningi, kanye nama-carbohydrate acolisisiwe, ama-stabilizer, ama-emulsifiers, odayi kanye nezengezo nge-index "E". Kungcono ukunikela okuthandwayo kophudingi olungiselelwe ngesisekelo se-yogurt enamafutha aphansi ngokufakwa okuncane kwamajikijolo. Lapho ulungiselela i-dessert, abantu abanesifo sikashukela kanye ne-prediabetes kufanele banamathele kulo mthetho olandelwayo: ubuncane bama-carbohydrate namafutha, ubuningi bamaprotheni. Esikhundleni sikashukela, engeza i-sweetener, futhi uthathe kuphela ufulawa wokusanhlamvu. Inketho ekahle yedessert yoNyaka oMusha iyi-mousse yamaprotheni, ngenxa yokukhanya nokuvumelana kwayo okune-airy, ingxenye engenasisindo izobukeka imangalisa! Kumhlophe otshayiwe, ungangeza ikhofi noma i-cocoa osheshayo, ezinye izithelo noma amajikijolo, uzihlobise ngoshokoleti onesifo sikashukela.
Kukholakala ukuthi iNgulube, inkosikazi yonyaka olandelayo, iyamangaza futhi ayinasizotha, ngokungafani neyandulelayo, Izinja, ngakho-ke kwamukelekile ngokuphelele ukupheka izitsha zakho eziyizintandokazi zoNyaka Omusha. Noma kunjalo, kukhona ama-nuances!
Amasandwich ngebhotela nebomvu (emnyama) caviar noma amaqanda agxishwe i-caviar
I-appetizer enhle yeholide uma ungathwali! Ayikho ikhalori eyodwa engenalutho kulokhu okubusayo. Ngosayizi omkhulu wamaprotheni (cishe ama-30%) namafutha (13-15%), okuqukethwe kwekhalori kungu-260-280 kcal nge-g 100. Yiqiniso, i-caviar ingalimaza isibalo, ikakhulukazi uma usibeka esithebeni sakho ngesandla sakho somusa, zisakazwa ngebhotela. Abantu abakhulu ngokweqile akufanele badle i-caviar nesinkwa. Isixazululo esifanele ukuyihlanganisa nengxenye yamaqanda abiliswe kanzima. Ingxenye yeqanda eligxishwe i-caviar iqukethe ama-kcal angama-60 kuphela: ukusuka endaweni yokubukwa kokudla okunempilo, i-appetizer enjalo ngeke ibe yinto emnandi kuphela, kepha futhi inempilo! Abantu abanesifo sikashukela kanye ne-prediabetes nabo bangakwazi ukukhokhela lokhu kudla, uma bekhumbula imikhawulo - akukho ngaphezu kwe-30 g yebhotela futhi kungabi ngaphezu kwe-50 g ye-caviar.
Tangerines
Lesi isici sendabuko setafula loNyaka omuSha waseRussia, ngakho-ke uma ungezwani nama-tangerines, kanye nezinkinga nge-acidity ephezulu, ungafaka lezi zithelo ngokuphephile kwimenyu yeholide.
Ukubamba ngaphansi kwejazi loboya
Isitsha sehlelo, okuqukethwe kwekhalori okungekukhulu kangako, ngokwesilinganiso kungu-190-200 kcal nge-100 g yomkhiqizo. Lokhu okuqukethwe kwekhalori kungancishiswa kakhulu uma uthatha indawo yemayonesi nge-khalori ephansi noma soya. Labo ababheka isisindo sabo, kubalulekile ukukhumbula ukuthi lokhu kudla okulula, ngaphezu kwalokho, kuyacwilisa. Uma udla ngokweqile, kungadala ukoma, okugcwala ukugcinwa kwamanzi okungenasidingo nokuvuvukala ngakusasa ekuseni. Abantu abanesifo sikashukela nesifo sikashukela kudingeka batshele lesi sidlo ukuthi cha. Inezithako eziningi kakhulu ze-GI. Futhi uma amazambane engathathelwa indawo i-artichoke ye-Jerusalem, khona-ke imifino, okungenani okusikhumbuza ukunambitheka kwama-beet, ngokwesibonelo, angazi.
U-Olivier
Okunye ukukhipha uNyaka oMusha, lapho kusebenza yonke imithetho efanayo ngokufaka i-herring ngaphansi kwengubo yoboya. Labo abalandela isibalo, udinga ukubheka usayizi wengxenye. Khumbula ukuthi akukho bugebengu obuzokwenzeka ohlangothini lwe-olivier, futhi nezinkinga zingaqala futhi zisuka kubheseni oludliwayo. Ngincoma ukuthi abantu abanesifo sikashukela kanye ne-prediabetes benze ushintsho oluthile ekwakhiweni kwasendulo. Esikhundleni samazambane kanye nezaqathi, ungangeza i-artichoke ye-Jerusalem kanye nethanga kwi-olivier, futhi kungcono ukuyifaka nge-mayonesiise elungiselelwe ngokwakho, noma usebenzise ukhilimu omuncu wamafutha ayi-15% kulokhu.
Inyama yeJellied (i-aspic)
Inyama yeJellied isidlo esine-khalori ephezulu. Kumagremu ayi-100 alo mkhiqizo angaphezu kuka-250 kcal. Ngaphandle kwezinzuzo zejeli lamajoyinti, kungcono ukungathwali nalokhu kudla okumnandi etafuleni lomkhosi. Kepha uma uthatha isinqumo sokuzelapha ku-aspic, kwenze kube yinkukhu noma inhlanzi. Inani le-calorific lejelly enjalo lizokwehla kakhulu. Lesi sidlo ngokulinganisela kungenzeka kuwo wonke umuntu.
