Qaphela: uma unesifo sengqondo se-lactose, kuzodingeka ushiye ukudla kokudla, ngoba ngaphezu kwalokhu okusanhlamvu, kunakekelwa kakhulu imikhiqizo yobisi. Kodwa, mayelana nakho konke okuhlelekile.
Yini ongayidla?
- Yiqiniso, i-oatmeal ngokwayo, kokubili ngesimo se-porridge, futhi njengento eyakhiwa yi-dessert ehlukahlukene ne-casseroles
- izithelo eluhlaza, amajikijolo nemifino
- amantongomane nezithelo zomisiwe
- uju
- i-kefir ephansi yamafutha ne-cottage shizi
- zama ukuphuza amanzi amaningi namanje noma itiye elihlaza (kuze kube ngamalitha amabili ngosuku). Ungaphuzi oatmeal, zama ukuphuza ngaphambi kokudla noma imizuzu engamashumi amathathu emva kokudla.
Imikhiqizo evinjelwe:
- Usawoti noshukela banqatshelwe ngokuqinile
- Lapho ukupheka i-porridge ungasebenzisi ubisi noma ibhotela
- Ungadli ubhanana, ama-persimmons, amagilebhisi namazambane
Ake siqale ukudala imenyu
Ngokwezibuyekezo zamantombazane asevele azame ukulahlekelwa isisindo ku-oatmeal, umphumela uyamangalisa ngempela, ikakhulukazi uma ucabanga ukuthi ukudla kudlula konke kusuka ezinsukwini ezintathu ukuya ezinhlanu.
Ukunakwa sicela! Le ndlela yokulahlekelwa isisindo ingasetshenziswa okungaphezu kwesisodwa ezinyangeni eziyisithupha, kanti isikhathi kufanele sibe izinsuku ezinhlanu. Uma kungenjalo, ungaphazamisa umzimba bese ulimaza uhlelo lokugaya.
Izinketho eziningi zemenyu
I-Monodieta
Kuvunyelwe ukudla kuphela i-oatmeal. Kuvunyelwe ukudla okuyisihlanu ngosuku, futhi ubukhulu besabelo akufanele kudlule u-250 g. Ngaphezu kwalokho, kuvunyelwe ukuphuza i-yogurt edwetshiwe, amanzi ngaphandle kwegesi noma itiye eluhlaza ngaphandle kokushukela.
Ngezithelo
Le ndlela yokukhipha amakhilogremu engeziwe ahlukene kakhulu. Futhi kungenxa yokuthi izithelo ezomile, uju noma amantongomane zengezwa ku-porridge.
- Ingxenye yenziwe kanje: 250 g wezitshalo sithatha 100 g kwanoma yisiphi isithelo esomisiwe.
- Ungangeza amantongomane (50 g) noma amathisipuni amabili uju.
- Ukudla ngezithelo kusetshenziswa njengesidlo esikhulu izikhathi ezintathu ngosuku. Njengokudla okulula, sebenzisa izithelo ezintsha (300 amagremu) noma izithelo omisiwe (100 amagremu). Kungcono ukusebenzisa omisiwe, ama-apricot omisiwe, ama-apula omisiwe noma umlimi.
- Ukuze ulondoloze umphumela ngemva kokudla, zihlele ulayishe izinsuku eziningana ngesonto.
Oat kanye nemifino
Esemgodleni wayo kufana nezithelo zezithelo, kepha esikhundleni se-apula noma ezinye izithelo zemifino esetshenziswayo: utamatisi, ukhukhamba, ama-eggplant, njll.
- Imifino ingaphekwa noma iphekwe kuhhavini, kodwa kungenjalo akukho fry ngisho namafutha yemifino
- Ukwehlukanisa ukudla kuzokusiza kanye nama-salads, njenge-refueling lapho usebenzisa i-lemon juice noma amafutha omnqumo
- Umyalelo wokudla ukudla uhlala ufana: kathathu ngosuku u-oatmeal nemifino, futhi emaphakathini - amasaladi alula.
Into eyinhloko okufanele uyikhumbule ukuthi noma yikuphi ukudla kungukucindezeleka komzimba futhi ngaphandle kokubonisana kokuqala kwe-gastroenterologist kanye nomsoco, akufanele uqale inqubo. Ngokucophelela ukukhetha le ndlela yokulahlekelwa isisindo ukuphatha abantu abahlukunyezwayo. Futhi uma kubonakala inkinga enjalo ngemuva kokuqala ukudla i-oatmeal, kufanelekile ukwandisa inani lemifula esetshenzisiwe. Kuzosiza ukususa imithwalo yemfucuza emzimbeni.