Umthetho ophambili ekudleni kwabantu abanesifo sikashukela ukudla ukudla okungathinti ukwanda koshukela wegazi.
Ukudla okunamafutha, okubabayo, okune-carbohydrate ephezulu kulayisha indlala yegilo futhi kuphazamise ukusebenza kwawo.
Indlela yokupheka nayo ibaluleke kakhulu - okuthosiwe, enezitsha eziningi zamafutha kunomthelela ongemuhle kumetabolism emzimbeni.
Ingxenye eyinhloko yemenyu yesifo sikashukela kufanele ibe ngamasaladi ahlukahlukene - imifino, enokudla kwasolwandle noma inyama ethambile.
Imiphi imikhiqizo engasetshenziswa?
Endabeni yohlobo 1 nohlobo 2 lwesifo sikashukela, umgomo wokusetshenziswa njalo kokudla ubalulekile, kuyenqatshelwa ukubulawa yindlala kulesi sifo. Odokotela batusa ukuhlukanisa ukudla okwenziwa nsuku zonke izikhathi eziyisithupha.
Ngasikhathi sinye, akukanconywa ukulayisha kakhulu ama-pancreas ezingxenyeni ezinkulu, kufanele udle ukudla okuphansi kilojoule, kepha okwazi ukwanelisa umzimba.
Ngasikhathi sinye, kufanele aqukethe inani elifanele lamavithamini kanye namaminerali asiza ukunciphisa umphumela oyingozi wesifo.
Uhlu lokudla oluvunyelwe ekudleni kwabanesifo sikashukela:
- Inyama. Kunconywa izinhlobo zokudla ezingenayo inqwaba yamafutha - inkukhu noma i-turkey fillet ineprotein eningi, futhi i-veal inothile ku-Vitamin B, i-iron, i-magnesium ne-zinc.
- Inhlanzi. Ngomqondo ofanayo, sikhetha izinhlanzi, ulwandle noma umfula - i-hake, i-pike perch, i-tuna, i-pike, i-pollock.
- Izihlobo. Okuwusizo kakhulu yi-buckwheat, oatmeal, okubandakanya inani elikhulu le-fiber, i-trace element, amavithamini.
- I-pasta eyenziwe ngokukhethekile kusuka kukakolweni we-durum.
- Ubisi nezinto zalo ezisuswayo: ubisi lwe-skim, i-kefir, ushizi we-cottage, iyogathi, ama-yogurts angenakutholwa. Le mikhiqizo isebenza njengomthombo we-calcium ne-vithamini D, amagciwane obisi omuncu anomthelela ekususeni ubuthi emzimbeni, enze kube yi-microflora yamathumbu.
- Imifino: ukhukhamba, utamatisi (uvithamini C, E, i-iron), izaqathe (i-retinol ukwenza ngcono umbono), amasamu (iklabishi), iklabishi (izakhi zokulandela umkhondo), imifino (isipinashi, dill, iparsley, isaladi). Amazambane anconywa ukuthi asetshenziswe kancane ngangokunokwenzeka ngenxa yesitashi esiqukethwe kuwo.
- Izithelo. Ama-apula aluhlaza, ama-currants, ama-cherries adingekayo ukuze kulondolozwe ibhalansi ye-vithamini emzimbeni, ulamula, izithelo zomvini, amawolintshi acebile ku-Vitamin C, aqinise amasosha omzimba. Ukusetshenziswa kwama-mandarin, ubhanana, amagilebhisi kufanele ancishiswe noma aqedwe ngokuphelele.
- Amajikijolo Zonke izinhlobo zamajikijolo, ngaphandle kwama-raspberry, azivunyelwe ukudliwa ngenani elilinganiselwe. Basebenza njengama-antioxidants, aqukethe amaminerali, i-fiber namavithamini.
- Amantongomane. Gqugquzela umsebenzi wengqondo, kepha uqukethe amanoni amaningi. Ngenxa yokuqukethwe kwekhalori ephezulu, kufanele isetshenziswe ngokuqapha.
Uhlu lwemikhiqizo luhluke kakhulu, ngakho-ke ungapheka amasaladi amaningi amnandi kubo, uqaphela izidingo zokudla.
Ungayisebenzisa kanjani isaladi?
Ukugqokwa kwesaladi yesifo sikashukela kufanele kulungiselelwe kumgomo wokudla okwenziwe ngokudla okuvela emikhiqizweni esohlwini lwezinzuzo zesifo sikashukela. Isisekelo samoseji amaningi yi-yoghur yemvelo engenamafutha, esizothatha isikhundla se-mayonnaise no-ayisikhilimu okuyingozi kuma-pancreas.
Ungasebenzisa i-olive, i-sesame, i-linseed kanye ne-oyile yembewu yethanga. Lawa amele ama-oyela yemifino aqukethe inani elikhulu lamavithamini awusizo, aba negalelo enqubweni yokugaya ukudla, ahlanze amathumbu kusuka kunobuthi obunqwabelene kanye nobuthi. Esikhundleni seviniga, kungcono ukusebenzisa ijusi kalamula entsha.
Ukuze uthuthukise ukunambitheka nezinongo kumasoso wengeza uju, lwesinaphi, kalamula, ugalikhi, iminqumo.
Ithebula libonisa izibonelo zokugqoka eziningana zesaladi:
| Ukwakheka | Izithako | Kusetshenziswa ini amasaladi | Amakhalori ngamagremu ayi-100 |
|---|---|---|---|
| I-Philadelphia Cheese ne-Sesame Amafutha | Gaya ushizi wamagremu angama-50 nosipuni wejusi kalamula kanye nesipuni samafutha kaseshi, engeza i-parsley noma i-dill eqoshiwe. | Zonke izinhlobo | 125 |
| I-yogog kanye nesinaphi | I-100 ml yeyogathi, isipuni sembewu yesinaphi yaseFrance, uhhafu wethisipuni kalamula kalamula, amagremu angama-50 wanoma yimiphi amakhambi. | Zonke izinhlobo | 68 |
| Amafutha omnqumo kanye negalikhi | Isipuni samafutha, ithisipuni lejusi kalamula, ama-clove amabili egalikhi, iqabunga le-basil. | Zonke izinhlobo | 92 |
| Amafutha e-Flaxseed (omnqumo) nelamula | I-spoonful yamafutha, amagremu ayi-10 kalamula, imbewu yesame | Zonke izinhlobo | 48 |
| I-yogog neminqumo emnyama | I-100 ml yeyogathi, amagremu angama-50 omnqumo oqoshiwe, 1 isigaxa sikagalikhi | Amasaladi wenyama | 70 |
| Isinaphi ikhukhamba | I-100 ml yeyogathi, ithisipuni yesinaphi yokusanhlamvu, amagremu ayi-100 we-apula oqoshiwe, amagremu angama-50 amakhambi | Amasaladi wasolwandle | 110 |
I-yogog noma i-kefir isiza ukwazisa izitsha, ujusi kalamula uqukethe i-ascorbic acid futhi ithuthukise ukugaya, uwoyela wemifino ubonga ama-omega-3 acids athuthukisa isimo sesikhumba nezinwele, igalikhi kanye nesinaphi kuvuselela imetabolism, imifino ingeza ukunambitheka kunoma isiphi isaladi.
Kumasoseji, ungashintsha uhlobo lwamafutha ngokuya ngokuthandayo, ubuyisele i-yogurt nge-kefir noma ukhilimu omuncu ophansi, engeza usawoti ukunambitha, inani elincane lezinongo livunyelwe.
Ukupheka okumnandi
Kumasaladi emifino, kunconywa ukusebenzisa imifino etshalwe ekhayeni labo ehlobo noma ethengiwe endaweni engangabazi ngekhwalithi yemikhiqizo. Amasaladi angadliwa nganoma yisiphi isikhathi - ekuseni, ntambama noma kusihlwa, angalungiswa njengezitsha zamaholide noma abeke esinye isidlo secala nenyama noma inhlanzi.
Izitsha zohlobo lwesifo sikashukela sohlobo lwe-2 azinayo imikhawulo ekhethekile ekukhetheni kwezithako, kodwa kufanele kukhunjulwe ukuthi okuqukethwe kwamazambane kumenyu akufanele kube ngaphezu kwama-200 amagremu.
Thayipha amasaladi sikashukela ongu-1 akufanele aqukethe ukudla ngokufakwa kwe-carbohydrate okusheshayo.
Imifino
Ukulungiselela isaladi ephansi kakhulu ne-digestible enhle uzodinga: 2 ukhukhamba ophakathi nendawo, uhhafu wepelepele, 1 utamatisi, ulethisi, dill, iparsley noma i-cilantro, usawoti.
Geza imifino, usike utamatisi kanye namakhukhamba ube ngama-cubes amakhulu, upelepele - ube yimichilo. Hlanganisa, ufafaze ngosawoti omncane, engeza noma yikuphi ukugqoka okususelwa emafutheni wemifino.
Beka ulethisi esitsheni, uthele le ngxube, ufafaze ngamakhambi. Ukuze uthole piquancy, ungangeza ushizi wePhiladelphia, onongwe, kulesi sitsha.
Ikholifulawa
Izithako eziyinhloko: amagremu angama-200 wekholifulawa, isipuni se-yogurt esekwe yogurt, amaqanda ama-2 abilisiwe, anyanisi oluhlaza.
Hlukanisa iklabishi kuma-inflorescence bese upheka emanzini anosawoti cishe imizuzu eyi-10.
Khama, upholile, engeza amaqanda abilisiwe, osikiwe emasondweni ayisigamu, imifino, uthele usoso.
Ngekhukhamba yasolwandle nentsha
Imikhiqizo: Amagremu ayi-150 e-sea kale, uhhafu wengilazi yamapheya aluhlaza abilisiwe, amaqanda ama-3, ikhukhamba elilodwa eliphakathi nendawo, amakhambi, u-anyanisi oluhlaza.
Bilisa futhi usike amaqanda, usike ikhukhamba ibe yimichilo. Hlanganisa zonke izakhi, inkathi neyogathi.
Kusuka kwiklabishi emhlophe nekhukhamba entsha
Amagremu angama-200 eklabishi elikhanyayo, ikhukhamba elilodwa eliphakathi, dill.
Le isaladi ilula kakhulu ukuyilungiselela, kepha ilusizo kakhulu kuzo zombili izinhlobo zabantu abanesifo sikashukela. Sihlelele nganoma yiliphi i-oyili yemifino ngejusi kalamula.
Iresiphi yevidiyo yesifo sikashukela:
Kufudumele nge-veal
Kuyadingeka ukuthatha ama-gramu ayi-150 we-veal, amaqanda ama-3, u-anyanisi owodwa, amagremu ayi-100 of ushizi onzima.
Bilisa i-veal namaqanda bese unquma ube yimichilo. Sika u-anyanisi emasongweni ayisigamu, uganise ngokufaka ujusi kalamula bese ushiya imizuzu engu-15. Ushizi usikwa futhi ube yimichilo.
Hlanganisa konke ngaphandle kwe-veal, inkathi ngamafutha omnqumo kanye nesoso segalikhi. Ngaphambi kokukhonza, engeza inyama efudumele kwisaladi.
Ukudla kwasolwandle
Ngalesi sidlo se-gourmet esizohlobisa noma yiliphi ithebula leholide, thatha: shrimp - 3 enkulu noma i-10 - 15 encane, i-avocado, izaqathi, iklabishi laseChina, amaqanda ama-2, imifino.
Bilisa i-shrimp emanzini anosawoti ngeqabunga le-bay kanye ne-allspice imizuzu engu-15. Ipholile, amakhasi, usike amakhulu abe izingxenye ezine, ushoko ngohafu. Thatha izaqathe, usike i-avocado ibe amashubhu, Ukopisha iklabishi ube yimichilo, amaqanda abilisiwe abe yimichilo.
Xuba konke, inkathi neyogathi, ufafaze kalamula. Fafaza ngamakhambi oqoshiwe ngaphambi kokuwusebenzisa.
Ungalungisa amasaladi amaningi alula, anamnandi futhi anempilo nsuku zonke ekudleni okusebenziseka kwabanesifo sikashukela, kanye nokudla okwehla esiphundu futhi okumnandi, okuzoba yinto egqamile kunoma yimuphi umkhosi.
