Kumele kuqashelwe ukuthi imodeli yeplate iyinhlanganisela efanele yokugcwaliswa komthamo ngemikhiqizo yokudla. Ukuze wenze lokhu, kunesimiso esikhethekile esizokona hhayi ukugcwala kuphela ipuleti, kodwa futhi kusiza ukunciphisa isisindo. Isibonelo esihle sokuthi mangakanani nokuthi yiziphi imikhiqizo ohlose ukuyisebenzisa kuzosiza, esikhathini esizayo, ukuba ugxile ekutheni ukondle futhi ngaleyo ndlela unciphise isisindo sezinto ezingadingekile nokulimazayo kakhulu. Le nqubo yenzelwe ukunciphisa isisindo, kanye nokugcina impilo.
Umlando womodeli
Isazi sesayensi yasosayensi esivela eFinlande iminyaka engama-80 yekhulu leminyaka eledlule seyize indlela yokuhlola ekuthuthukiseni "amapuleti womfanekiso". Yenzelwe ukuqonda izimiso zokudla okunengqondo ngaphandle komzamo omkhulu. Indlela ibalwa ukuqinisekisa ukuthi ukudla kutholakale ngendlela elinganiselayo futhi elinganiselayo yokuthatha ukudla. Kulokhu kuyadingeka ukhethe imikhiqizo yokudla kuphela "edingekayo" futhi ugcine isisindo sabo. Okusho ukuthi isilinganiso sokudla akumele sidlulele izinga elimisiwe. Futhi, isondlo sokudla sifike esiphethweni sokuthi ukusatshalaliswa okufanele kokudla epulatifini kuzosebenza njengokubhekwa okubonakalayo. Indlela yososayensi waseFinland isiza ukugwema ukulimala, okunzima kanye nabanye abantu ababala ngokweqile. Ngakho-ke, uma ufuna ukunciphisa isisindo, usuku ngalunye uzihlupha ngezibalo ze-arithmetical ukunquma izinga elivumelekile lamakorikhi asetshenzisiwe. Kodwa ipuleti izosiza ukuthola ukuthi mangaki amakholori, ama-carbohydrate, amafutha, amaprotheni nezinye izinto ezikuwo.
Isistimu yamandla elula
Ukuze uthole amakhono ohlelweni lokulahlekelwa isisindo nge plate, kufanele uthathe ipuleti eyodwa ezofinyelela ububanzi bayo ngamamentimitha angu-23. Bese uhlukanisa ngengqondo ibe izingxenye ezimbili ezilinganayo. Ingxenye yokuqala izoba nomthwalo wokugcwalisa imifino, okungekho isitashi: okuklabishi, utamatisi, ukhukhamba, anyanisi, izaqathe, i-broccoli, i-zucchini, i-cauliflower nokunye okunjalo. Akudingekile ukupheka lezi zitshalo, ungasebenzisa ezinye zazo ngomusa, into esemqoka ukugcina inhlanzeko.
Uma ufuna ukwenza i-assortment, bese ulungisa isaladi yemifino futhi, ujabulele ukunambitheka, ulahlekelwe isisindo. Ngendlela, inani lemifino elidliwe alikho ukulinganiselwa, uma ulisebenzisa ngokwengeziwe, kungcono umzimba wakho. Kodwa qapha lapho uqala ukuwaphuza isaladi yemifino nge imayonnaise, ibhotela kanye neminye imikhiqizo equkethe amafutha. Ukushisa ama-calorie, i-lemon (ijusi layo lingasuswa ngaphandle kwebhotela), i-soy sauce, uviniga wase-balsamic, i-gravy yama-cottage shizi noma ama-yoghurt angokwemvelo angasetshenziswa. Uma unqume ukusebenzisa njengamafutha okugqoka, ke lokhu kuyindlela efanele. Kodwa ungadli amathisipuni angaphezu kwamabili ngesikhathi.
Okukhethwa kukho konke ukuhlanganiswa kwemifino nemifino ehlathini, ukwamukelwa kwabo akufanele kube okwanele, kodwa kuningi, okungukuthi, kangangokuthi imiphetho yesidlo ngokwawo ayibonakali. Le ndlela iqondiswa ukuthi amakholori emikhiqizo enjalo ayinani elincane. Qala ukudla okudlayo kanye nabo, bese inespechno kancane kancane ithuthela kwezinye izingxenye zeplate. Amaqembu kufanele ahlukaniswe zibe izingxenye ezine.
Isimiso se-model model
Isimiso sokuqala. Uma uqala ukudla imifino, uchitha isikhathi esiningi ekufuneni. Ngakho-ke, ngesikhathi uhlaziya ubuchopho bakho uphendukela kolwazi ekudleni kwezakhi ezithombeni. Ngakho-ke, usuvele wazi ukuthi ugcwele kancane nokuthi uzodinga kangakanani ukudla kokwaneliseka okugcwele. Njengoba wazi, ukuze isignali satiety ukufinyelela ubuchopho kuthatha imizuzu engu-15.
Isimiso sesibili. Ososayensi baye bafakazela ukuthi umkhiqizo unemithi eminingi yeselula. Zigcwalisa isisu sakho futhi ziholele ekulutha umlutha. Yilokho, njalo lapho udinga isilinganiso esifanayo sokudla ukuze ugcwalise isisu esiswini. Uma ugcwalisa ngemifino enokungenani ubunani bekhalori, ngaleyo ndlela ungayenza ekulahlekeni kwesisindo.
Ezinye izingxenye zeplate zigcwele izitsha ezinhle nezinhlanzi, kanye nesitsha sehlangothini. Ukuqala ngemifino, ukunciphisa ngokuzenzekelayo umthamo wezinye izingxenye zesitsha futhi ngaleyo ndlela okuqukethwe kwekhalori kokudla okuthathwe. Kodwa kunezinye izinzuzo, ngoba imifino ibhekene nokuvikela umzimba futhi ithwale inani elikhulu lamavithamini.
Okulandelayo, kufanele uhlukanise isigamu sesibili sibe izingxenye ezimbili ukuze ugcwalise indawo. Ingxenye eyodwa izogcwaliswa ngemikhiqizo equkethe amaprotheni. Isibonelo, inkukhu, inhlanzi, inyama, i-turkey, amaqanda, amakhowe nokunye okunjalo. Enye ikota inikelwa kwisitsha esiseceleni. Amagremu angama-120-150 anikezwe ukuhlobisa. Isibonelo: amazambane, ukunye okufana nokolweni (ingilazi), irayisi, i-pasta, i-corn flakes, njll. uma uthanda, ungachitha konke lokhu ngesinkwa, kodwa kufanele kube omnyama noma on-okusanhlamvu.
Imodi yamandla
Ukudla kusho ukudla okubili ngosuku: ungadla isidlo sakusihlwa kanye nesidlo sakusihlwa. Kodwa i-dessert nayo inqunyelwe i-dessert uma ungayisebenzisi kabi. Kumele kube ingilazi yamajikijolo noma isithelo esisodwa, ubisi obumhlophe noma i-kefir. Kumele uqaphele ukuthi ungadla ohlelweni lwakho siqu, akudingeki udle ngo-6 ntambama noma ngo-7 ntambama, ungadla nganoma yisiphi isikhathi sosuku, into eyinhloko ukuthi emva kwalokho u-2 noma 2.5 uvuke. Khumbula, ngaphambi kokuthi ulale, kufanele uhambe amahora amathathu kakhulu.
Ukudla okunokulinganisela nge-plate
Ipuleti uhlobo lwesilingo. Okokuqala, udinga ukubonisa ukubekezela nokunye kwesiyalo. Lesi yisikhathi sokuqala, bese uzoba nemodi esivele imisiwe futhi ngeke kudingeke uzenzele nganoma iyiphi indlela. Qinisekisa ukuthi awunciphisi ngesisindo ngesikhathi esisodwa - le nqubo yenzelwe ukuba nefuthe elithile. Kodwa namanje, ungathukutheli, ngoba le nqubo izokukwenza ube mnandi futhi uhlanjululwe.