Usuku Lokuqala
Ukudla kwasekuseni: ikhofi emnyama
Usuku lokudla: ingilazi yamanzi utamatisi, isaladi kusuka iklabishi abilisiwe namafutha yemifino, amaqanda amabili abilisiwe
Dinner: inhlanzi ebilisiwe noma ethosiwe
Usuku Lwesibili
Ukudla kwasekuseni: ikhofi emnyama ne-rusk
Usuku lokudla: isaladi yemifino ngamafutha yemifino, inhlanzi ebilisiwe noma ethosiwe
Isidlo: ingilazi yogurt, igramu ayikhulu yenkomo yenkomo ebilisiwe
Usuku Lwesithathu
Ukudla kwasekuseni: ikhofi emnyama ne-rusk
Usuku lokudla: i-zucchini eyodwa enkulu egosiwe ngamafutha yemifino
Isidlo sakusihlwa: isaladi lesiklamu esisha namafutha yemifino, amagremu angamakhulu amabili enkomo eyilisiwe, amaqanda amabili abilisiwe
Usuku Lwesine
Ukudla kwasekuseni: ikhofi emnyama
Usuku lokudla: ama-gramu ayishumi nanhlanu we-ushizi onzima, izaqathe ezintathu ezinkulu eziphekwe ngamafutha omifino, iqanda elilodwa eliluhlaza
Dinner: izithelo
Usuku lwesihlanu
Ukudla kwasekuseni: izaqathe ezihlaza ngejamu lemon
Usuku lokudla: ingilazi yamanzi utamatisi nenhlanzi ebilisiwe noma ethosiwe
Dinner: izithelo
Usuku Lwesithupha
Ukudla kwasekuseni: ikhofi emnyama
Ukudla: isaladi kusuka iklabishi fresh noma izaqathe kanye nengxenye yenkukhu abilisiwe
Ukudla kwesidlo: ingilazi yamaqathe aluhlaza ngamafutha yemifino, amaqanda amabili abilisiwe
Usuku Lesikhombisa
Ukudla kwasekuseni: itiye
Usuku lokudla: izithelo, amagremu angamakhulu amabili enkomo eyilisiwe
Ukudla kwesidlo: noma yisiphi isidlo sezinsuku zangaphambilini ngaphandle kosuku lwesithathu, noma ama-crabs abilisiwe
Usuku lwesishiyagalombili
Ukudla kwasekuseni: ikhofi emnyama
Ukudla: isaladi kusuka iklabishi fresh noma izaqathe kanye nengxenye yenkukhu abilisiwe
Ukudla kwesidlo: ingilazi yamaqathe aluhlaza ngamafutha yemifino, amaqanda amabili abilisiwe
Usuku lwesishiyagalolunye
Ukudla kwasekuseni: izaqathe ezihlaza ngejamu lemon
Usuku lokudla: ingilazi yamanzi utamatisi nenhlanzi ebilisiwe noma ethosiwe
Dinner: izithelo
Ngosuku lweshumi
Ukudla kwasekuseni: ikhofi emnyama
Usuku lokudla: ama-gramu ayishumi nanhlanu we-ushizi onzima, izaqathe ezintathu ezinkulu eziphekwe ngamafutha omifino, iqanda elilodwa eliluhlaza
Dinner: izithelo
Usuku lweshumi nanye
Ukudla kwasekuseni: ikhofi emnyama ne-rusk
Usuku lokudla: i-zucchini eyodwa enkulu egosiwe ngamafutha yemifino
Isidlo sakusihlwa: isaladi lesiklamu esisha namafutha yemifino, amagremu angamakhulu amabili enkomo eyilisiwe, amaqanda amabili abilisiwe
Usuku lweshumi nambili
Ukudla kwasekuseni: ikhofi emnyama ne-rusk
Usuku lokudla: isaladi yemifino ngamafutha yemifino, inhlanzi ebilisiwe noma ethosiwe
Isidlo: ingilazi yogurt, igramu ayikhulu yenkomo yenkomo ebilisiwe
Usuku lweshumi nantathu
Ukudla kwasekuseni: ikhofi emnyama
Usuku lokudla: ingilazi yamanzi utamatisi, isaladi kusuka iklabishi abilisiwe namafutha yemifino, amaqanda amabili abilisiwe
Dinner: inhlanzi ebilisiwe noma ethosiwe
Phakathi nokudla, awukwazi ukusebenzisa ushukela nezinongo, futhi awukwazi ukusebenzisa utshwala nofulawa, i-confectionery. Ukudla okulungeleko nokudla akunakunakwa. Ungakwazi ngaphandle kwanoma yikuphi ukuvinjelwa ukuphuza amanzi abilisiwe noma amaminerali ngezikhathi phakathi kokudla. Akekho icala alinakuguqula ukulandelana kwezenzo zokudla okuyinkimbinkimbi yemikhiqizo yokudla kanye nemikhiqizo ethatha indawo. Uma ukudla kusetshenziselwa ngokunembile, ukuguquka komzimba emzimbeni kuyashintsha.
Lokhu kudla kwaseJapane akuhlangene nokudla okuvamile kweJapane. AmaJapane asebenzisa ikakhulu ukudla kwezilwandle, njengoba inqwaba yezintaba ishiya amancane amancane ogwini ukuze kuthuthukiswe ezolimo nezindawo ezincane ezifanele ukulima, ngaphansi kwezintaba. Kungenxa yalezi zizathu ukuthi ezolimo ezweni lelanga elikhulayo alinamandla kakhulu. Isitshalo samasiko esiyinhloko irayisi. Ngaphezu kwalokho, ukolweni, ubhontshisi, ibhali kanye nezinye izitshalo zikhula. Ngaphandle kwezitshalo ezitshalwe, amaJapane akhula izinhlobo zezitshalo ze-citrus - ama-oranges kanye nama-tangerine, kanye nezithelo - ama-apula, ubhanana, ama cherry, amapheya kanye nama-peaches. Weaker ukwedlula ukulima eJapane athuthukise imfuyo. Azikho amadlelo amakhulu. Ngakho-ke, inyama kanye nemikhiqizo yobisi kuleli zwe kubonakala eminyakeni yamuva kuphela, kodwa ngisho naphezu kwalokhu, amaJapane ngokwabo abakhetha kuphela lokho okwakhulile ezweni labo. Ngosizo lwencazelo ephelele yokudla kwaseJapane, awukwazi nje ukulahlekelwa isisindo kuphela, kodwa futhi uthole ukunambitheka kwangempela kokudla.
Ukudla kweJapane ngokwemvelo, ngokusho kwamaJapane ngokwabo, kubheka okufana nalokhu:
300-400 amagremu elayisi,
60 g of ubhontshisi,
150-240 g yezithelo,
120 amagremu ezinhlanzi,
cishe 270 g yemifino,
akukho ngaphezu kweqanda elilodwa,
100 g ubisi,
2 amathisipuni ushukela.
Amadoda ngezinye izikhathi aphuza 300-400 g webhiya ngosuku.
Kumele kuqashelwe ukuthi noma yikuphi ukudla kwabantu baseJapane, kungakhathaliseki ukudla kwasekuseni, kwasemini noma kokudla kungaqukatha izitsha ezinhlanu kuya kwezingamashumi amabili. Isidlo ngasinye singahlukahluka kakhulu futhi sinokuhlanganiswa okungavamile. Yingakho isiko lokupheka ngesiJapane akuhlangene nemibono kaMnu Shelton ekusebenziseni okuhlukile kokudla.
Kumele futhi kugcizelele ukuthi ikhofi ayivame ukusetshenziswa ngabantu baseJapane. Lesi siphuzo sasingasakazwa kabanzi ngenxa yokuthi sasilethwa ezweni elisha kakhulu. Ngakho-ke, abantu baseJapane basalokhu bebeka itiye eluhlaza kuqala. Ukudla okuvamile kweJapan kune-calorile ephansi, cishe ngo-1600-1800 kcal. Kufanele kuqaphele ukuthi inani elikhulu kunawo wonke lama-khalori (cishe ngo-60%) yi-carbohydrate. Futhi, ukudla kwabakhileyo ezweni laseRising Sun kunezinhlobo ezincane zamafutha, ikakhulukazi yemifino, futhi unesisindo esikhulu sevithamini B no-C, kanye ne-phosphorus nensimbi.
Kule "okudla okuJapan" okungenhla kuyinani elikhulu kakhulu lamafutha namaprotheni. Kodwa ngesikhathi esifanayo, kunesilinganiso esincani sama-carbohydrate, zonke izinsizakalo eziyisisekelo namavithamini. Amafutha aqukethe ama-60%, nama-carbohydrate angaphansi kuka-15 amagremu ngosuku. Azikho izakhi zokulandelela: i-potassium, i-calcium, i-magnesium, insimbi. Amavithamini aqukethe isamba esincane kakhulu sevithamini C no-E. Ekudleni, ukubaluleka okukhulu kufakwe ikhofi yokuphuza. Ngakho-ke qaphela, ungaqali ukudla uma uphikisana kakhulu nge-caffeine enkulu. Kumele futhi uqaphele ukuthi ukudla kuyinto ephansi-ikhalori, okungukuthi, ngokwesilinganiso nsuku zonke zokudla uzodla cishe amakholori angu-700. Futhi lokhu akunjalo kakhulu.