Ngokuvamile bakholelwa ukuthi isinkwa asikhuthazwa kulabo bantu abafisa ukwehlisa isisindo sabo. Kodwa-ke, kukhona ukudla lapho isinkwa yisici esikhulu. Kodwa, ngokukhetha lokhu kudla, kudingeka uqaphele abantu ababhekene nezifo ezingapheli, ikakhulukazi umgudu wamathumbu. Lokhu kudla akufanelekile nakwabesifazane abakhulelwe, omama abahlengikazi, izingane kanye nezinsana ezithinta imikhiqizo yokubhaka. Njengokusebenza kwanoma yikuphi okunye, futhi ukuphumelela kwalokhu kudla kungandiswa ngokuhlanganisa nokuzivocavoca umzimba. Ngokusho kwabathuthukisi bokudla, ngenxa yalokho, ungaphonsa amakhilogremu amathathu noma amane obunzima ngokweqile ezinsukwini eziyisikhombisa. Ngokungangabazeki, konke kuyedwa kuwo wonke umuntu, futhi umphumela uzoba ozinzile uma ungasheshi ukubhekana nokunciphisa umzimba. Imenyu esondelene nayo yokudla isinkwa esinikezwe kule ncwadi yenzelwe isonto, ngoba akuyona isikhathi eside ukunamathela ekudleni okunjalo, futhi kufanele iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphinde iphindwe.
U-Sophia Loren - umlando wesifazane - ubufakazi bokuthi ungasusa isisindo esiningi ngaphandle kokuyeka up spaghetti oyikhonzile, macaroni kanye nemikhiqizo yefulawa. Khumbula ukuthi isisindo sakhe singama-kilogram ayi-60, sibe nokwanda kwamamitha angu-173. Umlingisi ukholelwa ukuthi i-pasta, ethanda kakhulu futhi idla cishe nsuku zonke - ukudla okunempilo okunomsoco, ikakhulukazi uma kusetshenziswa ama-sauces okulungiselelwe kusuka emifino noma utamatisi. U-Sophia Loren uthi kufanelekile ukulawula ubukhulu bezinxenye ezidliwe nokungadli amakholori amaningi kakhulu ngesikhathi esisodwa - lokhu kuyimfihlo eyinhloko yokudla kwakhe. Esikhundleni sokuhlukumeza ukhilimu omuncu nama-sauces ushizi, ungangezela isiphuzo esincane e-spaghetti.
Ukudla kwesinkwa. Okokuqala. Imenyu yesampula.
I-ration yansuku zonke: - Ngokuya kokuthandayo, amagremu angu-400 amnyama noma ama-gramu angu-300 wesinkwa esimhlophe; - 100 amagremu wezithelo noma imifino esisha (ungathatha kokubili izithelo nemifino ngendlela elula kuwe); - isigamu sengilazi yobisi; - amagremu ama-50 ama-fat-stewed aphansi, abilisiwe noma abhaka inyama, inhlanzi noma izinkukhu.
Yonke imikhiqizo engenhla ihlukaniswe yaba ukudla okuyisithathu.
Endlini yokuqala - imifino, izithelo, isinkwa.
Esikhathini sesibili sokwamukela - ubisi, isinkwa.
Indlela yesithathu inyama kanye nesinkwa.
Gcina okungenani amahora amahlanu phakathi kokudla. Ngaphezu kokisi, ungaphuza itiye elihlaza kuphela ngaphandle kokushukela noma namanzi. Ushukela nosawoti kufanele kubekiwe ngaphandle kokudla, kuphela ukusetshenziswa kwemifino yemifino kuvunyelwe.
Ukudla kwesinkwa. Ukhetho lwesibili. Imenyu yokudla.
Isisekelo salokhu okuhlukile kokudla kwesinkwa yikudla okuncane. Umlobi uthi umuntu osebenzisa i-carbohydrate eyinkimbinkimbi izikhathi eziningana ngosuku (isinkwa nemifino, i-avocado noma ucezu oluncane lweshizi eliphekwe), ukwandisa izinga le-hormone yenjabulo (i-serotin) emzimbeni, enikeza umuzwa wokuzizwa. Ngaphezu kwalokho, isinkwa sicebile kumavithamini e-B, okuthinta kahle isimo sesimiso sezinzwa.
Abesifazane bangadla izinkwa eziyishumi nambili zesinkwa nsuku zonke, namadoda - ayishumi nesithupha. Ukudla okunjalo kufanelekile kubantu abanesifo sikashukela abangenayo i-insulin.
Ukudla kwesinkwa kuhlanganisa izigaba ezimbili, owokuqala oklanyelwe izinsuku eziyishumi nane, kanti okwesibili - njalo-njalo, kuhlale kugcinwa ukuze kugcinwe imiphumela ephumelele. Kuzo zombili izigaba zalokhu kudla, kudingeka udle uketshezi okwanele: kubesifazane - okungenani izibuko eziyisishiyagalombili ngosuku, okungenani amadoda - okungenani ayishumi, angafaki itiye elimnyama nekhofi. Kubalulekile futhi ukuthatha amalungiselelo e-calcium kanye nama-multivitamin nsuku zonke. Kudla ukudla isinkwa kufanele kube njalo amahora 3-4.
Isigaba sokuqala sokudla (qhubeka izinsuku eziyishumi nane).
Kulaba besifazane kusuka ku-8 kuya ku-12 tincetu zesinkwa sokudla, ngamadoda - 12-16. Ukushintshwa kweziqephu ezimbili zesinkwa sokudla kungasebenza njengento eyodwa evamile.
1. Ungagcoba futhi ubeke isinkwa cishe konke: i-avocado, i-fat cottage shizi, i-ham, inhlanzi enamanzi noma okusemathinini - into eyinhloko ukusabalalisa isendlalelo esincane kakhulu, esicacile noma ukubeka endaweni encane kakhulu, futhi okubalulekile - akukho lutho oluhle.
2. Kunoma yikuphi okwanele futhi kunoma yiluphi uhlobo, imifino engekho isitashi ingasetshenziswa.
3. Kuvunyelwe kunoma yiluphi uhlobo namaqanda amathathu abilisiwe.
4. Kudingeka ukuthi uthathe ukudla ngosuku ngalunye ukukhonza izithelo (ikhasi elilodwa, i-apula, ama-plums amathathu, njll.), Kuvunyelwe ukuyibuyisela nge-dessert yokudla, kodwa hhayi njalo.
5. Kudingekile ukufaka phakathi kokudla kwansuku zonke ama-200 amagremu we-yogurt.
6. Kathathu ngesonto kufanele badle ukukhonza inhlanzi noma inyama nemifino, izintathu noma ezine, ukunciphisa inani lesinkwa ngalolo suku.
7. Thatha ukudla emahoreni angu-3-4. Ungadli ukudla, ngisho noma ungazifisi ukudla!
Isigaba sesibili sesinkwa se-fractional bread.
Kulesi sigaba isinkwa sokudla singafakwa esikhundleni seminye imikhiqizo.
Zonke izinhlamvu ezimbili zingashintshwa: - ingilazi ye-pasta eyenziwe ngomumo, ingilazi yemifino (ephekwe), izinkomishi ezimbili / 2 zamabele okubilisiwe (ibhakede, i-oatmeal, irayisi, i-millet). - enye yama-cobs noma amazambane abilisiwe. - abaculi ababili be-dietetic. - Ngezinye izikhathi ungathatha indawo yesinkwa ngezinkezo ezimbalwa ze-muesli noma ama-3-4 wezipuni zokusanhlamvu kwasekuseni.
Unlimited namanje imifino. Isamba sesithelo ngosuku singanyuka sibe sesithathu.
Ama-gramu angu-200 e-yogurt nsuku zonke nawo ayadingeka.
Njengokuthi noma yikuphi ukudla, uma unomuzwa wokuthi impilo yakho ejwayelekile iye yaba nzima, noma uma unenkinga yempilo, ukudla kufanele kusimiswe masinyane bese uthintana nochwepheshe.
Inhlanhla endleleni yokulahlekelwa isisindo nokuphulukiswa!