Imodeli yaseCanada kanye nomdlali weCarolina Alt oneminyaka engu-47 ubudala uzizwa egcwele amandla. Imingcele yakhe 89-60-89 yajika umgibeli wekhanda u-Ayrton Senna nomdlali weHockey u-Alexei Yashin. Owokuqala wafundisa uCarol ukushayela izimoto zezemidlalo, owesibili (oneminyaka engaphansi kwengu-13 ubudala) uzama ukumuncenga, ukukhathazeka ngempilo yakhe. Londoloza isimo esiphelele semodeli yezempilo uCarol Alt esisize "ukudla okuluhlaza".
Abazali bakho bakondla kanjani wena?
Umama wami wayevame ukupheka umquba ngezinyosi, i-spaghetti, izinja ezishisayo, futhi ngezinye izikhathi nje ukufudumala ukudla okubandayo okulula. Ngaphambi kokuba ngibe yisibonelo lapho ngineminyaka engu-19, isisindo sami sasingama-kilogram ayi-75. Ngaphambi kokudubula kokuqala ngatshelwa ukuthi ngizolahlekelwa yi-7.5 kilos emavikini amathathu. Ngaqala ukulamba futhi ngifinyelela ngokushesha umphumela oyifunayo.
Inkinga ngandlela-thile yathinte impilo yakho?
Ngawo-90 ngangizizwela kabi, ngizizwela, nginamahloni kanye nokukhathala okukhulu. Ukuze ngilale, ngathatha imithi yobusuku emakhazeni, ekuseni ngiphuza ikhofi. Umthombo kuphela wamandla kimi kwakuyishukela.
Uthole kanjani ngokudla okuluhlaza?
Ngatshela umngane wami ngesimo sami, futhi wangeluleka ukuba ngibone isazi ekudleni okuluhlaza.
Yini le dokotela ayeluleka kuwe?
Wangitshela ukuba ngidle ukudla okuluhlaza kuphela, njengemifino kanye nama-saladi, futhi ngavimbele, kukhona ushukela oluningi. Ngemva kwesonto, kwakukhona izinhlungu kanye nezinhlungu zesisu, futhi phakathi nenyanga nganginamandla kakhulu. Ngemva kwesikhashana ngashiya okusanhlamvu, futhi manje ukudla kwami okungu-95% kuyinto yokudla okuluhlaza. Kodwa angiyena imifino, nje ngidla inhlanzi esikhundleni senyama - ngaphandle noma okuthosiwe ngaphandle.
Yini ovame ukuyidla emini?
Iphendula imodeli yezempilo kaCarol Alt:
- Ekuseni ngiphuza i-kefir kusuka ebisi oluhlaza (elifana ne-yogurt) nge-oatmeal (engabilisiwe, futhi omisiwe), amantongomane namagilebhisi omisiwe, ahlanjwe ngamanzi kusukela ku-agave. Ukuze udle, ngidla ibha yamandla (kusuka kokudla okuluhlaza) noma uphuze ijusi yemifino kusuka esipinashi noma iklabishi. Ngesikhathi sasemini Ngithanda isaladi leshizi esisha, ne-hummus noma i-guacamole. Isidlo esinenhlanzi noma ingxenye enkulu yesaladi, i-dessert - i-tiramisu fresh, amakhukhi noma i-ayisikhili eshisayo. Noma kunjalo ngamukela amavithamini kanye nezithasiselo zokudla ezivela eluhlaza olwandle oluhlaza okwesibhakabhaka. Ngidla ngendlela engiyifunayo futhi ngesikhathi esisodwa ngigcina isisindo 56.5 kg.
Qala ukudla ukudla okuluhlaza okwekusasa nesidlo sasemini. Faka esikhundleni izitsha zakho eziyizintandokazi ngama-analogs aluhlaza: isibonelo, esikhundleni se-saumoni ebhemayo udle kancane othosiwe, futhi esikhundleni se-pasta - i-zucchini noma i-ithanga eqoshiwe. Ngama-sandwich, isinkwa esinamasaka okuhluma singasetshenziswa. Vuma kuwe ebuthakathakeni bakho, futhi uma ungakwazi ukuyeka noma yimiphi imikhiqizo, udle njalo ngemva kwamasonto amabili. Kancane kancane ungenza ngaphandle kwabo.
Canneloni nge "ushizi" kanye ne-broccoli
4 amasevisi
½ inkomishi utamatisi omisiwe, enziwe;
2 izinkomishi zamanzi;
1 tsp. ijusi lemonti elisha;
1 tbsp. amafutha omnqumo;
1 tbsp. i-thyme entsha;
1 utamatisi omusha ophakathi, oqoshiwe;
1 indebe entsha ephansi echotshoziwe;
1 indebe yamaqabunga ama-oregano amasha;
1 tsp. Usawoti oluthile lwama-Himalaya;
Iziqu ezimbili zeklabishi ye-broccoli, eqoshiwe;
1 tsp. i-sage;
I-1/9 indebe yamanothi omuncu okuluhlaza, agwetshiwe;
1 inkomishi yembewu ye-sunflower ehlume;
isithelo esisodwa esikhulu se-zucchini;
1 inkomishi yamantambo emisedari aluhlaza (okukhethwa kukho).
1. Hlanganisa utamatisi omisiwe omanzi, amanzi, isigamu sesipuni selamula kalamula, amafutha omnqumo kanye ne-thyme - kuze kube yilahlezi.
2. Hlanganisa ingxube ehlanganisiwe ngamatamatisi, basil, oregano kanye nengxenye yezipuni kasawoti.
3. Esihlanganisweni faka i-broccoli futhi usike kahle. Engeza i-nutmeg ne-rosemary, mix.
4. Dlulisa i-broccoli engxenyeni yokuxuba futhi, ngaphandle kokuhlanza iprosesa yokudla, hlanganisa i-sage, i-cashew, imbewu, ingxenye yesine yeglasi lejisi lemonti kanye nosawoti osele.
5. Sika i-zucchini ibe ngumgqa omude obude ne-grater noma i-peeler yemifino. Beka izikwele ezine, ukuze umphetho wabo ngamunye uhlanganise umkhawulo womunye.
6. Emaphethelweni walesi sikwele, faka izinkezo ezimbalwa zenhlanganisela ye-broccoli. Phuma kuma-tubes amade. Yenza amashubhu amaningi njengoba kunemikhiqizo eyanele etholakalayo.
7. Khonza ku-tomato sauce.
Ingxenye engu-1: 289 kcal, 18 g amafutha (okuyi-3 g), ama-26 g ama-carbohydrate, ama-11 g amaprotheni, i-7 g fiber, i-765 mg ye-sodium (33% yemigomo yansukuzonke).