Indlela yokunciphisa ilula: ukuze ube nesimo esihle, akudingeki ukuba udle futhi udlulisele ngaphezulu. Ochwepheshe bomtholampilo abaqhuba ucwaningo emkhakheni wokuphila okunempilo, abazange benze noma yini ezithokozayo. Kodwa uhlelo lwabo seluqede yonke imithetho eyaziwayo, ukuwahumusha kusukela emkhakheni wombono kuya esiteshini esisebenzayo. I-main postulate - ayikho i-extremes kanye nendlala. Ukudla kufanele kube nokulinganisela. Kukhona ezinye izinkolelo, okufanelekile ukunaka kulabo abafuna ukuphumula ngokushesha. Nazi ezinye izeluleko eziyinhloko ezivela kuMayo.
Bala amakholori
Kumele ubale isilinganiso sakho sokunakekelwa kwekhalori yansuku zonke ngokwakho. Izincomo ezijwayelekile zezazi zaseMelika zimi kanje: owesifazane ohola indlela yokuphila esebenzayo angakwazi ukukhokhela cishe amakholori angu-1800-2000 ngosuku. Kodwa-ke, uma uzama ukulahlekelwa lawo maphilisi angeziwe, kufanele uzikhawule. Ukuzivocavoca kubonisa ukuthi ukunciphisa okuqukethwe kwekhalori yemenyu yansukuzonke kuya ku-1200 kcal kwenza kube lula ukunciphisa isisindo kahle, ngokushesha, ngokuphumelelayo futhi ngaphandle kokulimaza empilweni ngenkathi kuthuthukiswa isiko lokudla okunomsoco.
Ungenza ukubala okunembile kwamandla. Akunzima ukuyiqonda. Faka ubude bakho nesisindo (ngo-cm no-kg), iminyaka yobudala, ubulili, ubonise umgomo (ulahlekelwe isisindo noma uhlale ufanelekile) futhi uthole ukuthi zingaki ama-kilocalories ngosuku abafikazi beMayo Clinic babheka kahle, futhi ungathola umuntu, wena ngokwakho ipiramidi yokudla yokuvumelana. Kusuka kuso kubonakala ukuthi yimiphi imikhiqizo nokuthi ungakanani ukukhokhela usuku. Ukubala okuphawulekayo kokubaluleka kwamandla okudla kuzohlinzeka ngengxenye yengonyama yempumelelo ekulahlekelweni kwesisindo. Kodwa okwamanje akwanele.
I-fiber engaphezulu!
Lezi yizintambo ezidliwayo, ngokungafani namafutha, amaprotheni we-carbohydrate, athathwa umzimba kalula ngokudla okunomsoco. Zidlula ohlelweni lokugaya, alutholanga. Kungani-ke badinga lutho? Kuvela ukuthi kukhona okuwusizo kakhulu ku-cellulose. Kungaba yimihlobo emibili: i-soluble ne-insoluble. Iyokuqala ixutshwe ngamanzi futhi iphenduke ibe uhlobo lwejel, uhlobo "lwe-agent ehlanza" ezitsheni ezihlanza i-cholesterol eqoqwe ezindongeni zazo. I-fiber e-soluble eningi kakhulu itholakala ekudleni, isibonelo, kwigobolondo lezitshalo ezingasetshenzisiwe, kubhontshisi, apula, izithelo ze-citrus. I-fibre engenayo ithuthukisa ukuhleleka emzimbeni ngendlela ehlukile - iyasiza ukususa i-toxins, isebenza ngokujwayelekile emathunjini. Imithombo yayo: okusanhlamvu, u-bran, amantongomane, imifino. Ukudla okune-fibre, njengomthetho, kudinga ukuhlafuna okuphelele, okubuye kusindise ekudleni okudliwayo. Emva kwakho konke, uma uhlaziya isikhathi eside, isikhathi esiningi kufanele uqaphele ukuthi umuzwa wokuzizwa usufikile kakade. Ngaphezu kwalokho, i-fiber inikeza "ivolumu" yesabelo, ngaphandle kokwandisa okuqukethwe kwayo kwe-caloric. Isimiso sawo sansuku zonke kwabesifazane abangaphansi kweminyaka engu-50 singama-25 g, emva kwe-21 g. Ukwengeza i-fiber yokudla ekudleni kumele kube kancane kancane, phakathi kwamasonto ambalwa, ukuze amabhaktheriya ohlelweni lokugaya ukudla ajwayele umthwalo omusha. Phuza amanzi amaningi, ngoba kuhlangene ne-fiber yakhe isebenza ngendlela engcono kakhulu.
Ipiramidi yokuvumelana
Ukulinganisa okulungile kwemikhiqizo yokudla, efanelekayo kunoma yimuphi umuntu omdala onempilo, ochwepheshe bekliniki babonakala ngesimo sepiramidi. Ngaphansi kwawo kukhona imifino nezithelo, ezingadliwa ngobuningi obungenamkhawulo. Kodwa umkhawulo ophansi, ngokusho kwabamakhompiya baseMelika, lapho: 4 kanye ne-3 servings ngokulandelana (1 ukukhonza = 60 kcal = 150-200 g). Okulandelayo kuza imikhiqizo ye-carbohydrates, yilapho ingumthombo omkhulu wamandla: cishe ama-servings angu-6 ngosuku (1 ukukhonza = 70 kcal). Lesi sigaba singcono "sigcwaliswe" ngezinto okuthiwa i-carbohydrate eyinkimbinkimbi. Lokhu kufaka phakathi, isibonelo, isinkwa esiphelele sonke, ilayisi elingenalutho, i-oatmeal ngaphandle kokuhlanza nokucubungula, i-macaroni kusuka kufulawa oqinile. Bathatha isikhathi eside ukugaya futhi banikeze umqondo omningi wokuphilisa nokuhlala njalo. Amaprotheni kufanele abe kancane kancane: cishe ingxenye yesine yokudla kwansuku. Ngisho ngaphansi kumele kufakwe kwimenyu yabo yamafutha. I-pyramid yenkamba zonke izinhlobo zamaswidi. Kuzo izondlo zemitholampilo zomtholampilo zibeka umkhawulo oqinile - awukho ngaphezu kwama-kcal angu-75 ngosuku.
Sidla ngokulinganisela: imenyu yansuku zonke i-1200 kcal.
3 ukudla + 3 ukudla okulula, 100 kcal, iziphuzo - amanzi amaminerali ngaphandle gesi kanye itiye ngaphandle ushukela.
Ukudla kwasekuseni okuhle
I-oatmeal casserole
Yilungiselele usuku olulandelayo bese ulushiya efrijini. Ekuseni, faka nje isitsha kuhhavini.
Kubantu abangu-8: ithebula eli-1. isipuni samafutha yemifino; 1/3 indebe ushukela obomvu; 1/2 indebe i-apple sauce; 4 amaqanda abamhlophe; Izinkomishi ezintathu ze-oatmeal eyomile; 1 ithisipuni. i-spoonful of sinamoni; 1 inkomishi yobisi obuncane.
Hlangisa ihhavini kuya ku-180 C. Esigodini esikhulu, hlanganisa ibhotela, i-apula puree, ushukela namaprotheni. Engeza izithako ezomile, bese uthele ubisi. Njengoba kufanele, hlanganisa konke. Fafaza ngamafutha isitsha sokubhaka bese ubeka inqwaba ewumphumela kuwo. Beka kuhhavini, ngaphandle kokumboza, imizuzu engu-30.
Engxenyeni engu-1: 204 kcal, 8 amagremu wamaprotheni, ama-gramu angu-34 ama-carbohydrates, 4 mg we-fiber, ama-4 g we-fat (agcwele - 0.7 g), 0.5 mg we-cholesterol.
Isihlwa sokukhanya
Isaladi le-tuna ngesinkwa se-pita
I-tuna imthombo wamaprotheni namafutha enempilo okudla. Imifino emisha ingcono ukunambitheka kwezinhlanzi futhi izonikeza umuzwa wokuphuza, hhayi ukulayisha ngokweqile umzimba ngamakholori engeziwe.
Abantu abangu-6: i-lavash yase-Armenia, ama-gramu angu-200 we-ulethisi enontiwe, ama-3 utamatisi abe yizicucu ezincane, i-100 g yama-pepper aqoshiwe, i-200 g ye-broccoli elicucile, i-100 g ye-celery eqoshiwe, 50 g we-anyanisi oqoshiwe, ama-350 g we-ekheniwe i-tuna emanzini ayo (i-liquid drained), 1/4 c. izinkezo ze-curry powder, 100 g yemayonnaise ekhanyayo.
Zonke izithako zinjengalokhu, ukuqhuma, inkathi nge-curry kanye nemayonnaise. Gcoba ingxenye ngayinye yesaladi ngesinkwa se-pita bese uyibeka esiqandisini imizuzu engu-30.
Engxenyeni engu-1: i-kcal 200, i-15 g amaprotheni, i-23 g carbohydrate, i-4 mg fiber, i-5 g fat (igcwele-1 g), i-20 mg ye-cholesterol.
Ukudla okunomsoco
Gazpacho nobhontshisi
Ngokufaka ubhontshisi, isobho lendabuko liqiniswe nge-fiber.
Abantu abangu-6: 1 angakwazi (450 g) ubhontshisi omhlophe ngejusi lawo (uketsheziwe amanzi), izibuko ezingu-6 zejamatisi, 200 g utamatisi kanye no-100 g wamakhukhamba, oqoshiwe, ama-gramu angu-50 anyanisi abomvu, i-parsley nama-clove amathathu e-garlic, aqoshiwe , Itiye le-1/4. izinkezo ze-chili sauce, i-1 lime juice.
Hlanganisa izithako kanye nesiqandisisi ngehora elilodwa. Khonza isobho elibandayo.
Engxenyeni engu-1: 191 kcal, 7 g amaprotheni, 38 g carbohydrate, 9 mg fiber, 3 g amafutha (agcwele - 0 g), 0 mg i-cholesterol.
Inkukhu nge-ananas, ihogela imifino kanye nelayisi
Lesi isidlo sase-Asia - isampula yokudla okudla.
Abantu aba-4: 300 amagremu enkukhu, 1 1/3 indebe yamanzi, i-2/3 indebe ensundu eluhlaza, i-clove eqoshiwe e-garlic, itafula elilodwa, i-oroyi yamafutha yemifino, 1 isanqante kanye ne-1 bell pepper, eqoshiwe, ama-gramu angu-250 wephayinaphu eqoshiwe , 1 ingilazi yama-peas aluhlaza. I-marinade: 1 ithisipuni. isipuni soy sauce ne-apula cider uviniga, 1/2 isipuni. izinkezo ze-ginger esisha. I-sauce: itafula le-1.5. wezipuni of isitashi, 1 ithisipuni. isipuni se-ginger esisha kanye nomsila we-apula cider, amathisipuni amathathu. izinkezo zejayinanisi, 1.5 amathisipuni. nezinkezo ze-soy sauce.
Hlanganisa izinkukhu zezinkukhu. Hlanganisa izithako ze-sauce. Esikhatsini setafula le-1/2. Amapuni amafutha karoti nama-pepper, engeza ama-pineapples nama-peas, khipha ingxube. Dlulisa imifino ibe esitsheni. Ejusi emafutheni asele, fry isifuba. Engeza imifino, yibeke konke ndawonye 1 iminithi. Thela ku-sauce, ulethe ngamathumba. Gcoba uhlobiso ngelayisi.
Engxenyeni engu-1: 260 kcal, 17 g amaprotheni, ama-35 g carbohydrate, ama-4 g fiber, ama-5 g amafutha (agcwele - 1 g), 33 mg we-cholesterol.