Imithetho embalwa kulabo abavame ukudla ku zokudlela:
1. Ungakhetha noma iyiphi indawo yokudlela, ezimweni ezimbi kakhulu, udle ukudla okusheshayo kokudla - kunoma iyiphi yazo kukhona okungenani isaladi eyodwa yemifino.
2. Cela ukuthi usebenzise umsila ngokwahlukana (ngakho ungawulingisa noma ungasebenzisi ngaso sonke isikhathi). Uma wonke ama-saladi esele aphelile, kufanele ukhethe i-vinaigrette, hhayi umnqumo: ukugqoka amafutha omvini akusizi ngalutho kunama-sauces asekelwe kumayonnaise.
Z. Ungesabi ukuya emini yezamabhizinisi. Unayo "pluses" yakhe siqu. Njengomthetho, lezi ziyingxenye ezincane kanye nezitsha zangasese ezinempilo: amazambane abilisiwe, okusanhlamvu, i-pasta.
4. Uma kukhona kungenzeka, khetha amazambane abilisiwe, hhayi amazambane ahlambulukile, isobho evamile, futhi amazambane ashubile: isesibili sinombhalo ophezulu we-glycemic, futhi ngenxa yalokho, uyakwazi ukuphakamisa ngokushesha ushukela wegazi.
5. Kunoma yikuphi ukudlala kukhona izitsha ezinempilo ezinjengezinyosi nemifino eboshwe. EJapane ungathatha ama-sashimi, ama-shish kebabs, isobho se-miso, i-sushi (okulandelayo kuphela emini). E-Italy - i-pasta, ukukhetha uhlobo lwe-sauce uhlobo lwe-bolognese noma ibhotela kanye ne-pasta ende futhi enamandla (izoba ngaphansi kwe-gravy).
6. Uma uzodla i-dessert, thatha i-jelly, ngisho nakakhulu - izithelo ezintsha. Uma udle i-dessert ngesikhathi sokudla, ngaphambi kokulala, qiniseka ukuthi uhamba.
Imithetho ebalulekile kulabo abathintekayo kumnandi:
1. Yidla njalo. Mhlawumbe umzimba udinga amnandi nje ngoba phakathi nosuku ozivimbela kakhulu ukudla. Ushukela kuye - enye yezindlela ezilula kakhulu (futhi "ezithokozisayo") eziningi zokuthola inani elidingekayo lama-khalori ngokushesha ngangokunokwenzeka.
2. Zama ukuhlangabezana nesidingo somzimba sama-carbohydrate ngendlela ehlukile. Esikhundleni samaqebelengwane namaswidi, mnikeze isinkwa sonke sikakolweni noma hhayi umusi omuhle.
Z. Uma isifiso sokudla okuthile okumnandi cishe singenakuvinjelwa, vumela izithelo ezimbalwa ezomile.
4.Izikhathi "ezibucayi", zivumeleke ibhakhodi le-chocolate emnyama: 6 g no-45 kcal ngaphandle kokulimala kumuntu.
Imithetho engcono kakhulu kulabo abafuna ukugcina imvelo ye-asidi-alkali yomzimba:
1.Hlanganisa nemikhiqizo yokudla eqinisa umzimba: isinkwa esimhlophe kanye nezimpahla ezibhakabhaka ezivela kufulawa omhlophe; izilwane zasolwandle nama-crustaceans, i-solanaceae ehlukahlukene (amazambane, utamatisi, ikhasi elimnandi laseBulgaria, isitshalo seqanda).
2. Kufaka phakathi kwezithelo zakho zokudla, khumbula ukuthi ama-avocade, ama-cranberries, ama-currants, ama-plums kanye nemifula emikhulu ingadliwa kuphela ngamanani amancane. Ama-apula amaqanda, ubhanana nama-melon nawo amancane futhi ahlukile kwezinye ukudla.
3. Isibalo semifino yezimpande (izaqathe, beet, radishes) futhi hhayi izimpande (anyanisi, amaqabunga, izithelo) ekudleni kufanele kube yi-1: 3.
4. Gwema imikhiqizo yezinyosi ezinamafutha (inyama ebomvu iphakanyiswa kuphela iwundlu) nezinyoni ezinamafutha, kanye nemikhiqizo yokubhema, ama-sausage nama-sausages. Gwema ukudla okuningi okwe-starchy (isinkwa, i-peas, ilayisi) kanye newundlu.
Imithetho kulabo abakuthola kunzima ukuhlela ukudla ehhovisi:
1. Hlola indawo ezungeze ihhovisi. Mhlawumbe kuyoba ne-restaurant encane, i-cafe noma ibha yokudla, lapho ungaphuma khona ibhizinisi lesidlo sasemini futhi uthenge into engenakuyithatha ukuthatha: cishe kunoma iyiphi isikhungo esinjalo amazambane abilisiwe noma isaladi yemifino.
2. Woza uvakashele izitolo eziseduze zokudla. Mhlawumbe kunoma iyiphi yazo kukhona ukupheka, lapho ungathenga khona ucezu lwenyama ebilisiwe noma inhlanzi ebhakawe. Imayonnaise, claret, noma yikuphi "izicucu" ezivela kucezu kungasuswa. Futhi umkhiqizo ophumela kunoma yikuphi okwenzeka kuyoba ngcono njengedlada kunokukhonza ice cream noma i-cottage shizi. Uma ihhovisi linekhishi, thenga imifino, imifino bese ulungisa isaladi elula.
3.Uyazi ukuthi "ukuthwala ukudla nawe" akusho ukuthatha i-thermos nge isobho kanye negaspu enepasta ehhovisi. Yenza isaladi noma inempilo, "kwesokudla" isangweji, ubeke izingcezu zesinkwa esinhlamvu esilisiwe, inkukhu elicilisiwe, isaladi eluhlaza, utamatisi namakhukhamba.
4. Yakha "isamba samasu" emsebenzini. Ezinye imikhiqizo zingagcinwa isikhathi eside kakhulu: ama-muesli, ama-flakes, okusanhlamvu okuphelele, amantongomane, izithelo ezomisiwe. Ama-apula angaqamba amanga isonto. Ukudla ukudla ehhovisi: namuhla endaweni yokudlela yase-Italy, kusasa ngesiJapane.