Mayelana nezindlela zokudla okunomsoco okufanelekile ngesifo sesilonda kufanele uhlale ukhunjulwa. Nazi ezinye zazo:
1) udle konke ngesimo esinqunyiwe, ukudla akufanele kube yinto engavumelani nesibonda semvu;
2) adle izingxenye ezincane ngamahora angu-3-4;
3) ngaphandle kokudla okushisayo nokubandayo, vumela ukudla kube ekushiseni kwamakamelo;
4) ungadli ukudla okugqugquzela ukukhiqizwa kwejusi esiswini;
5) yenza ukudla okunomsoco;
6) ukunciphisa ukudla kwetafula u-8-10 g ngosuku;
Ukudla kokudla kwansuku zonke kufanele kube sezingeni lika 3000-3200 kcal. Lokhu kufaka amafutha angu-100g, i-100g yamaprotheni kanye no-450g we-carbohydrate.
Ngama-asidi amaningi, ukusetshenziswa kwemikhiqizo yobisi, okwenziwe ngotshani, isinkwa esimhlophe, inyama yenkomo nenkukhu efomini eliphekwe kanye nesobho eliphekiwe kuyoba okulungile.
Kufanele kubekiwe ngaphandle kokudla:
- ukudla okunamafutha, kufaka phakathi i-fibra fiber (ama-dates, iklabishi, i-gooseberries, ukhukhamba);
- ukudla okuthosiwe;
- izithelo nemifino;
- imikhiqizo equkethe izicubu ezixhumeneyo (isikhumba senhlanzi nezinyoni, amafutha, inyama enomsoco, inyama yokubhema);
- Ama-Condiments;
- inyama enenhlanzi nenhlanzi;
isobho samakhowe;
- izitsha ezisawoti, ezivundiwe;
- amasoseji;
- ukudla okusemathinini;
- ama-buns, amapayipi, isinkwa se-rye;
- utshwala, ikhofi, i-cocoa, zonke iziphuzo ezidumile;
- i-ayisikhilimu.
Ngenkathi yokucindezeleka, ukudla kufanele kube okuqinile futhi kube mnene ngesisu. Ngaphakathi kwezinsuku ezingu-10-15, isisekelo sokudla kwesilonda kufanele sibe ukudla okuketshezi. Ekupheleni kweviki lesibili, ungangezela ama-puree amancane, amanzi kanye nokudla kuphela. Ngokuhamba kancane, ungangena ebhokisini lokudla, amaqanda abilisiwe, ukhilimu. Inkabi kanye nemifino ngendlela yamazambane ahlambulukile, izinhlanzi ezifihliwe kanye nemana kanye ne-rice porridge zingethulwa ekugcineni. Phuza i-teas eyamukelekayo ne-kissels.
Ukudla ngesilonda esiswini kumele kulandelwe izinyanga ezingu-6. Ngemuva kwezinyanga ezingu-2-4 zokudla okunjalo, enempilo enhle, ungangenisa imifino eluhlaza nezithelo ngendlela efakwe eceleni. Ukudla kufanele kube namanzi okushisa okuphakathi. Gwema ukudla okunomsoco nokudla okunzima, njengoba kungabangela ukucasuka kwe-mucosa yesisu. Uma usebenzisa ukudla, hlaziya ngokufanelekile.
Ngentuthuko, faka phakathi kokudla okuphekwe, kodwa hhayi imikhiqizo ehlanziwe. Inombolo yokudla ngosuku - 5-6.
Ngesilonda sesisindo, ukudla okunempilo kusekelwe emikhiqizweni elandelayo:
- imifino ebilisiwe ngesimo se-puree noma se-steam puddings
- imifino efihliwe (ngaphandle kweklabishi), isobho kanye ne-cereal soup mupsous (ngaphandle inyama nenhlanzi)
- ipharali ecijiwe ngobisi, ibhotela
- inyama ebilisiwe kanye nenhlanzi (i-cod, pike, i-perch)
- inhlanzi, inyama ye-steamed burgers
- Inkukhu ebilisiwe ngaphandle kwesikhumba
- i-sunflower, umnqumo, ibhotela (zifaka isandla ekwelapheni kwezilonda)
- ubisi
- ubisi obunamakhemikhali abuketshezi, ukhilimu
- fresh ingcono kune-pureed fat-fat cottage shizi
- ukhilimu omuncu awunamacidi
- ukuqubuzana, i-oats, i-semolina, ilayisi, i-pearl ibhali, i-pasta abilisiwe
- Amaqanda abilisiwe noma ngendlela yamaqanda aqhekekile
- isinkwa esimhlophe esimhlophe kanye nekhekhe lesiponji, ungahambisani nezinkwa ezimhlophe namabhisikidi
- izinhlobo ezihlukahlukene zezithelo namajikijolo
- imifino, ubhiya, izithelo zezithelo
- umhluzi we-dogrose, ukolweni wegorosi, i-compotes, i-jelly, i-jelly kusuka kumnandi amajikijolo, izithelo
- ujamu, ushukela
- itiye elibuthakathaka, i-cocoa nobisi.
Ngesifo esinjalo, ubisi luwusizo kakhulu. Ibuyisa umsebenzi wazo zonke izinqubo ezibalulekile emzimbeni, buthakathaka yisilonda se-peptic. Uma umzimba unzima ukubamba ubisi, usebenzise ifomu elifudumele ezinxenyeni ezincane.