Njengakho konke ukuphazamiseka kwe-metabolic, kufaka phakathi isifo sikashukela, ukulungiswa komsoco kungenye yezindlela eziphambili zokwelashwa. Ukwehlisa inani loshukela egazini futhi wenze ukuhanjiswa kwalo liphume emgudwini we-gastrointestinal more, kunconywa ukudla okwelaphayo "Ithebula 9"
Isifo sikashukela kufanele sithole amaprotheni amaningi ne-fiber, ngaphansi kwesilinganiso esijwayelekile sama-carbohydrate namafutha, shiya ngokuphelele ushukela olula. Isisekelo semenyu yimifino, inyama nemikhiqizo yobisi. Lokhu kudla kuphelele enanini lezakhamzimba namavithamini, ngakho-ke kungalandelwa impilo yonke.
Yini isici sokudla 9 kwetafula
Eminyakeni engaphezu kwengu-80 eyedlule, isazi sokudla komzimba esidumile uM. Pevzner sakha uhlelo lokudla okuyisisekelo oluyi-16, ngalinye lenzelwe iqembu elithile lezifo. Ukudla kulolu hlelo kubizwa ngokuthi amatafula, ngalinye linenombolo yalo. Esikhungweni sikashukela, kuthebhuka 9 nokuhluka kabili kuyanconywa: 9a no-9b. Ezibhedlela, ezindaweni zokugcina kanye nasezindlini ezihlala kuzo, imigomo yalokhu kudla ibambelelwa kusukela ezikhathini zaseSoviet kuze kube namuhla.
Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule
- Ukwehlela ushukela -95%
- Ukuqedwa kwe-vein thrombosis - 70%
- Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
- Ukuqeda umfutho wegazi ophakeme - 92%
- Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%
Inombolo yetafula 9 ikuvumela ukuthi uthuthukise isimo sabanesifo sikashukela sohlobo 2, sinciphise isilinganiso se-glucose egazini labo, sisiza ukunciphisa ukumelana ne-insulin, futhi sisize ukuqeda ukukhuluphala. Ngohlobo 1, lokhu kudla kubalulekile ebangeni lesisindo ngokweqile noma ekunciphiseni okubangelwa ushukela.
Izimiso zokudla okunempilo:
- Ama-300 g wama-carbohydrate avumelekile ngosuku. Ukuqinisekisa ukuguqulwa kokufana kweglucose egazini, inani elivunyelwe lama-carbohydrate lihlukaniswe izidlo ezi-6.
- Ama-carbohydrate asheshayo anqunyelwe ku-30 g ngosuku, anikezwe ushukela ekudleni.
- Ukunambitheka okumnandi kweziphuzo nama-dessert kunganikezwa kusetshenziswa ama-sweeteners, mhlawumbe angokwemvelo - ngokwesibonelo, uStevia sweetener.
- Ukusebenza ngakunye kufanele kube ngokulinganayo ekwakhiweni.
- Ukuthola zonke izinto ezidingekayo, ithebula lesishiyagalolunye labanesifo sikashukela kufanele lihluke ngangokunokwenzeka. Amavithamini kanye namaminerali atholakala ngendlela yemvelo.
- Ukulungisa i-cholesterol yegazi ngokwejwayelekile, imikhiqizo enomphumela we-lipotropic isetshenziswa nsuku zonke: inyama yenkomo, imikhiqizo enobisi olunobisi oluncane ((i-kefir nama-yoghurts - 2,5%, ushizi we-cottage shizi - 4-9%), inhlanzi yasolwandle, uwoyela wemifino ongachazwanga, amantongomane, amaqanda.
- Khawulela ukudla nge-cholesterol eyeqile: inyama ekhipha inyama, ikakhulukazi ubuchopho nezinso, ingulube, ibhotela.
- Bukela uhlobo lokuphuza. Ukuze wenzelwe ukulahlekelwa uketshezi, udinga kusuka kumalitha ayi-1.5 amanzi ngosuku. Ngesisindo ngokweqile kanye ne-polyuria, udinga amalitha ama-2 noma ngaphezulu.
- Ukuze wehlise umthwalo ezinso futhi uvikele umfutho wegazi ophezulu, ithebula lesifo sikashukela No. 9 lihlinzeka ukwehla kwenani likasawoti nsuku zonke kuya ku-12 g. Ukubalwa kufaka nemikhiqizo eseqediwe ngosawoti ekwakhiweni kwayo: isinkwa, yonke imikhiqizo yenyama, ushizi.
- Inani lamandla nsuku zonke lemenyu lifinyelela ku-2300 kcal. Isisindo somzimba esinokuqukethwe kwekhalori okunjalo kuzokwehla kuphela kulezo ziguli ezazidla ngokweqile. Uma udinga ukwehlisa isisindo, faka itafula lokudla i-9a, okuqukethwe kwalo kwekhalori kuncishiswa kube yi-1650 kcal.
- Imikhiqizo ibilisiwe noma ibhakwe. Ukuthaya emafutheni akunasidingo. Ukudla kungaba kunoma yiliphi izinga lokushisa elinethezekile.
Ukwakheka kwetafula lokudla eli-9 elibekelwe ushukela, kanye nokuhluka kwalo:
| Izici zokudla | Ithebula No. | |||
| 9 | 9a | 9b | ||
| Ukuqokwa | Thayipha isifo sikashukela esingu-2 uma ungekho umuthi we-insulin. Ukuthola i-insulin kuze kufike kumayunithi angama-20. ngosuku. Isifo sikashukela. | Okwesikhashana, isikhathi sokwelashwa kokukhuluphala kushukela. | Isifo sikashukela esincike ku-insulin, uhlobo 1 no-2. Ngenxa yokuthi i-insulin ilungisa imetabolism, ukudla kuyasondela ekudleni okunempilo ngangokunokwenzeka. | |
| Inani lamandla, kcal | I-2300, ngokuntuleka kokunyakaza okusebenzayo (isikhathi esingaphansi kwehora ngosuku) - cishe i-2000 | 1650 | I-2600-2800, lapho kungekho msebenzi womzimba - ngaphansi | |
| Ukwakheka | squirrels | 100 | 100 | 120 |
| amafutha | 60-80 | 50 | 80-100 | |
| carbohydrate | I-300, yokulawula okungcono kwe-glycemic ingancishiselwa ku-200 | 200 | 300 | |
Yini engenzeka nokuthi yini engenzeki ngethebula le-9
Umgomo oyinhloko wokudla ukusetshenziswa kokudla okungenzeka okulula kakhulu. Imikhiqizo eqediwe ngo-Semi, imikhiqizo yobisi ebilisiwe enezithasiselo, amasoseji agcwele kakhulu ama-carbohydrate namafutha, ngakho-ke ayifanele itafula 9. Kusukela kuhlu oluvunyelwe, kukhethwe imikhiqizo eminingi ngangokunokwenzeka, futhi kwenziwa imenyu ngesisekelo sayo. Uma umkhiqizo wakho owuthandayo ungekho kuhlu, unganquma ukuthi uyasebenza yini ngenkomba ye-glycemic. Konke ukudla okune-GI kuze kufike ku-55 kuvunyelwe.
| Izigaba Zomkhiqizo | Kuvunyelwe | Kuvinjelwe |
| Imikhiqizo yeSinkwa | Okusanhlamvu okuphelele ne-bran, ngaphandle koshukela ongeziwe. | Isinkwa esimhlophe, namakhekhe, namaphayi, namaphayi, kufaka phakathi lezo zokugcwalisa konga. |
| Izihlobo | I-Buckwheat, i-oats, amabele, ibhali, wonke amasamu. Okubunjiwe okusanhlamvu. | Ilayisi elimhlophe, okusanhlamvu okusanhlamvu: i-semolina, umzala, iPoltava, i-bulgur. Iphrimiyamu yangaphambili. |
| Inyama | Zonke izinhlobo ezinamafutha aphansi, okuthandwa kunikezwa inyama yenkomo, i-veal, unogwaja. | Ingulube enamafutha, ukudla okusemathinini. |
| Amasoseji | Ukudla kwetafula le-9 kuvumela imikhiqizo yenkomo, isoseji kadokotela. Uma ezikhathini zaseSoviet, le mikhiqizo ibidliwayo, manje isigcwalisiwe ngamafutha, imvamisa iqukethe isitashi, ngakho-ke kungcono ukuyenqaba. | Amasoseji obhemayo, ham. Kunamafutha amaningi ku-sausage kadokotela njengaku-sausage amateur, kunconyelwa nokuthi kungafakwa eceleni. Uhlobo 2 sikashukela lubonakala ngezinkinga ngokwakhiwa kwe-lipid kwegazi, ngakho-ke amafutha amaningi ngokweqile awathandeki. |
| Inyoni | Turkey, inkukhu engenasikhumba. | Goose, duck. |
| Inhlanzi | Olwandle olunamafutha amancane, kusuka emfuleni - i-pike, i-bream, i-carp. Izinhlanzi utamatisi nojusi wakhe siqu. | Noma yiziphi izinhlanzi ezinamafutha, kufaka nokubomvu. Izinhlanzi ezinosawoti, ezibhemayo, ukudla okusemathinini ngebhotela. |
| Ukudla kwasolwandle | Kuvunyelwe uma inqubo yamaprotheni evunyelwe ekudleni ayedlulwa. | Ukudla okungahleliwe nososo kanye nokugcwaliswa, i-caviar. |
| Imifino | Ngendlela yayo eluhlaza: amasaladi anamaqabunga, amakhambi, iklabishi ehlukahlukene, ukhukhamba, i-zucchini, ithanga, u-anyanisi, izaqathi. Imifino esetshenzisiwe: iklabishi, isitshalo seqanda, ubhontshisi oluhlaza, amakhowe, upelepele webheli, utamatisi, uphizi oluhlaza. | Imifino ethosiwe futhi enosawoti, amazambane abunjiwe, ithanga elibhakwe, izimbiza ezibilisiwe. |
| Izithelo ezintsha | Izithelo zeCitrus, ama-aphula kanye namapheya, ama-cranberries, ama-blueberries namanye amajikijolo. | Ubhanana, amagilebhisi, ikhabe, ikhabe. Ezithelo ezomisiwe - izinsuku, amakhiwane, omisiwe. |
| Ubisi | Amafutha emvelo noma aphansi, ushukela mahhala. Ama-Yogurts ngaphandle kwezengezo, kufaka nezithelo. Ushizi onamafutha nosawoti ancishisiwe. | Imikhiqizo ngokufakwa kwamafutha, okusanhlamvu, ushokoledi, izithelo. Ushizi, ibhotela, ushizi wekhotishi, ukhilimu, u-ayisikhilimu. |
| Amaqanda | Amaprotheni - angenamkhawulo, ama-yolks - aze afike ku-2 ngosuku. | Ngaphezu kwama-yolks ama-2. |
| Amakhekhe | Ukudla kuphela kuma-sweeteners. Amaswidi we-Fructose avumelekile ngamanani amancane. | Noma yikuphi okudla okushukela okunoshukela, uju, ushokoledi ngaphandle komunyu. |
| Iziphuzo | Esikhundleni sekhofi, mhlawumbe esuselwa ku-chicory, itiye, ama-compotes angenashukela, i-rose infusion, amaminerali wamanzi. | Ijusi Yezimboni, zonke iziphuzo ezinoshukela, i-kissel, i-kvass, utshwala. |
| Umhluzi, izithosa | Izinongo zivunyelwe zonke, kepha ngamanani alinganiselwe. Ama-sauces ayizinto ezenziwe ekhaya kuphela, ku-yogurt, i-kefir noma umhluzi, ngaphandle kokufakwa kwamafutha, ngenani elincane likasawoti. | I-Ketchup, imayonesi kanye nososo ngokususelwa kubo. Greasy Gravy. |
Imenyu eyisampula yosuku
Imithetho yokwenza imenyu yetafula lokudla 9
- sikhetha izindlela zokupheka lapho kungekho ukudla okwenqatshelwe ushukela kanye nezakhamzimba ezilinganiselayo. Njalo ukudla kufanele kufake amaprotheni kanye nama-carbohydrate;
- ukusabalalisa ukudla ngezikhathi ezithile;
- kungcono ukudla ukudla okuzenzela, ngakho-ke sishiya izitsha eziyinkimbinkimbi isikhashana ngaphambi nangemva komsebenzi.
- thatha nathi inyama noma inhlanzi ngemifino, noma iyiphi iphalishi evunyelwe kanye nokudla okulula okungenani;
- izinketho zokudla okungelula: izithelo ezivunyelwe, amantongomane, imifino esetshenzwe ngaphambi kokuhlanzwa nokuchotshowe, inyama ebhakwe kwisinkwa esiphelele sokusanhlamvu, iyogathi ngaphandle kwezithako
Isikhathi sokuqala sokudla komuntu siqu ngokuya ngezidingo ezingenhla kunzima impela. Njengosizo lokuqala, sinikeza imenyu eyisibonelo ehambelana nokudla kwetafula 9, nokubalwa kwe-BJU ngakho.
Imenyu yetafula 9, yenzelwe ukudla oku-6, kubantu abanesifo sikashukela sohlobo 2:
- Isamentshisi lesinkwa se-bran noshizi onamafutha aphansi, esikhundleni sekhofi enobisi.
- Iphalishi le-Buckwheat ne-anyanisi namakhowe, isipuni sebele elibhakwe, ukumiswa kwe-rosehip.
- Isobho elinemifino, inyama yenkomo edliwayo ngemifino, ujusi wamatamatisi.
- Isaladi yemifino neqanda elibilisiwe, i-apula.
- Ama-cheesecake ngobuncane befulawa, ama-raspberries amasha noma aqandisiwe, itiye nge-sweetener.
- I-Kefir enesinamoni.
Ukubalwa kwe-BZHU nenani lokudla okunempilo kwale menyu:
| Umkhiqizo | Isisindo | Inani lokudla okuphelele | |||
| B | F | At | Amakhalori | ||
| Isinkwa samagatsha | 50 | 4 | 1 | 23 | 114 |
| Ushizi | 20 | 5 | 6 | - | 73 |
| Ubisi | 70 | 2 | 2 | 3 | 38 |
| Kefir | 150 | 4 | 4 | 6 | 80 |
| Ushizi wasekhishini 5% | 80 | 14 | 4 | 2 | 97 |
| Isifuba senkukhu | 80 | 25 | 3 | - | 131 |
| Inyama yenkomo | 70 | 14 | 7 | - | 118 |
| Iqanda | 40 | 5 | 5 | - | 63 |
| Buckwheat | 70 | 9 | 2 | 40 | 216 |
| Umnsalo | 100 | 1 | - | 8 | 41 |
| Ubhatata | 300 | 2 | 1 | 49 | 231 |
| Izaqathi | 150 | 2 | - | 10 | 53 |
| Ama-Champignons | 100 | 4 | 1 | - | 27 |
| Iklabishi emhlophe | 230 | 4 | - | 11 | 64 |
| I-pepper pepper | 150 | 2 | - | 7 | 39 |
| Ikholifulawa | 250 | 4 | 1 | 11 | 75 |
| Ukhukhamba | 150 | 1 | - | 4 | 21 |
| I-Apple | 250 | 1 | 1 | 25 | 118 |
| Ama-raspberries | 150 | 1 | 1 | 13 | 69 |
| Ijusi yetamatisi | 300 | 3 | - | 15 | 54 |
| Ukufakwa kweRosehip | 300 | - | - | 10 | 53 |
| Amafutha emifino | 25 | - | 25 | - | 225 |
| Flour | 25 | 3 | - | 17 | 83 |
| Ingqikithi | 110 | 64 | 254 | 2083 | |
Izindlela zokupheka eziningana zabanesifo sikashukela
Inyama enemifino
Ikhilogremu yenkomo ebunjiwe isikwa ibe izingcezu ezincane, zithosiwe ngokushesha epanini, ifakwe esitsheni esidala esinodonga obukhulu. Izaqathe ezimbili kanye no-anyanisi, uthathe izingcezu ezinkulu, engeza enyameni. Lapha futhi - ama-2 clove wegalikhi, usawoti, ujusi we-utamatisi noma i-pasta, izinongo "amakhambi weProvencal". Hlanganisa konke, engeza amanzi amancane, uvale isivalo bese uvimba amahora angama-1,1 ngaphezulu kokushisa okuphansi. Sihlaziya i-700 g ye-cauliflower yama-inflorescences, engeza esitsheni bese sipheka eminye imizuzu engama-20. Uma isifo sikashukela singalawulwa kahle, amanye amazambane angafakwa nemifino.
Iklabishi leBraised neBreast
Sika isifuba senkukhu enkulu, usike kahle 1 kg yeklabishi. Epanini gazinga isifuba emafutheni emifino, uthele iklabishi, isigamu sengilazi yamanzi, isembozo, imizuzu imizuzu engama-20. Faka izipuni ezi-2 zokunamathisela utamatisi noma utamatisi omusha we-3, usawoti, upelepele bese ushiya eminye imizuzu engama-20. Isibonakaliso sokulungela ukungabi bikho kwesikhukhamba emacembe eklabishi.
Cottage Cheese Casserole
Govuza iqanda, 250 g we-cottage shizi, ama-30 g weyogathi yemvelo, ama-apula ama-3, uthathe izingcezu ezincane, iStevia powder ukunambitha, i-vanilla, isipuni se-bran. Ngesifo sikashukela, kuzosiza ukungeza ingcosana yesinamoni. Faka ifomu, ubhake imizuzu engaba ngu-40.
Funda kabanzi ngesihloko:
- Ukudla kwe-glucose okwehlisa ukudla - inganekwane noma iqiniso?
- Imikhiqizo enqatshelwe ngokuphelele yesifo sikashukela
