Amantombazane afuna ukunciphisa umzimba, sebenzisa ukudla okuhlukahlukene kakhulu. Namuhla, kwi-intanethi, ungathola inani elikhulu lokudla, elizosiza ngesikhathi esifushane ukufeza imiphumela efunayo. Sikunikeza izidlo ezinhle kakhulu zezwe.
Ukudla kwe-English
Ukudla kwesiNgisi kuyingqayizivele, ngoba ngenxa yesikhathi esifushane kungenzeka ukufezekisa imiphumela emihle. Futhi okubaluleke kakhulu - ngaphandle kokulimaza impilo. Kodwa lokhu kungenzeka kuphela uma wenza konke ngokufanele. Isikhathi sokudla singu-21 izinsuku. Ukuziqhenya kwalokhu kudla ukuthi ungalungisa ukudla kuya kwezici zomzimba wakho.
Isimiso sokudla kwesiNgisi silula, kodwa kufanele ulandele njalo imithetho elula. Kusukela ekudleni kwakho udinga ukukhipha ngokuphelele imikhiqizo yefulawa, izithelo omisiwe, amakhabe, amagilebhisi, amaswidi, usawoti namazambane othosiwe. Futhi, ngesikhathi sokudla kufanele wenqabe ukuphuza utshwala. Amanzi okuphuza kufanele abe ngangokunokwenzeka. Ngaphezu kwalokho, ngesikhathi sokudla kunconywa ukusebenzisa izithako ze-biological, ekubunjweni kwayo kune-chrome. Le ngxenye izosiza ukuvikela isikhumba sakho ekuguleni futhi sizoqinisa izindonga ze-muscular.
Ngaphambi kokuthi uhambe kanjani ekudleni, udinga ukulungisa umzimba wakho. Zenzele izinsuku ezimbili zokulayisha. Ngalesi sikhathi, isisu sizokwehlisa usayizi. Phakathi nalezi zinsuku ungakwazi ukuphuza i-kefir, ubisi bese udla amagremu ayi-100 wesinkwa esimnyama. Ngemuva kwezinsuku zokuzila zilandela izigaba ezintathu zokudla.
Isigaba sokuqala (izinsuku ezimbili) ubisi :
- Ukudla kwasekuseni (08:00) - ucezu lwesinkwa esincane nesilazi yobisi;
- Ukudla (12:00) - ingilazi eyodwa yobisi;
- Usuku lokudla (16:00) - ucezu oluncane lwesinkwa ngesilazi yobisi;
- Kudla (19:00) - ingilazi eyodwa yobisi.
Isigaba sesibili (izinsuku ezimbili) inyama :
- Ukudla kwasekuseni (08:00) - isangweji elinobuthi nebhotela, indebe eyodwa yetiyi nobisi;
- Usuku lokudla (12:00) - ingilazi eyodwa yesobhoji;
- Ukudla (16:00) - 150 g wezinhlanzi eziphekiwe (inyama), ucezu wesinkwa nesitsha senhlanzi noma umhluzi womhluzi;
- Isidlo (19:00) - 150 amagremu wenhlanzi, amaqanda amabili, ingilazi eyodwa ye-kefir.
Isigaba sesithathu (izinsuku ezimbili) isithelo nemifino :
- Ukudla kwasekuseni (08:00) - ama-oranges amabili noma ama-apula;
- Ukudla (12:00) - 200 amagremu ezithelo, ngaphandle kwamabhanana namagilebhisi;
- Usuku lokudla (16:00) - isitsha sesobho yemifino, 150 g wezitshalo zemifino kanye ne-vinaigrette ngenxenye yesinkwa esimnyama;
- Isikhathi sakusihlwa (19:00) - 200 amagremu esaladi ngemifino noma izithelo nendebe yetiyi noju.
Ukudla akukhathali, ezinye izindlela ezintathu kufanele zenzeke phakathi komunye nomunye, izinsuku ezimbili zokuqala kufanele zihlale zingashintshi, futhi enye elandelayo ibe yimuphi umyalelo. Kumele futhi ucabange ukuthi isinkwa sisetshenziswe kahle, okuwukuthi, ngesimo sezinyosi. Kudingeka ukushiya ukudla ngokucophelela. Qeda kunconywa ngosuku, olubandakanya ubisi. Khona-ke, kancane kancane, engeza izitsha zakho zansuku zonke ekudleni, kodwa ungadli.
Akukho okuphikisana nalokhu kudla. Kodwa ngaphambi kokuba uhlale kuso, kungcono ukubonana nodokotela. Ukubuyekeza mayelana nokudla kulungile. Kodwa ungalindeli imiphumela ebonakalayo ngosuku lwesithathu. Ngemuva kokuphela kokudla, ungalahlekelwa isisindo ngo-8-12 kilogram. Kodwa ukudla okunjalo kungaphendulwa okungaphezu kwesisodwa ngonyaka.
Isidlo saseJalimane
Abahlengikazi baye bahlakulela ngokukhethekile lokhu kudla kubantu abadumile. Kubhekwa njengokukhiqiza kakhulu. Kodwa akuwona wonke umuntu onokubekezela ukuwuqedela, ngoba isikhathi sokudla saseJalimane ngamasonto ayisikhombisa. Kumele uqaphele, futhi ukuthi okuqukethwe kwekhalori yeviki kokuncipha kunciphile. Futhi ngeviki lesikhombisa, inamba encane kunazo zonke.
Isimiso silula kakhulu - udinga ukudla ukudla okusha, nokudla kwe-caloric ngosuku akufanele kudlulele ama-calories angu-1600. Kusukela ekudleni, kufanele uqede ngokuphelele iziphuzo ezidakayo. Kodwa amanzi amaminerali angabonakali angakwazi ukuphuza ubuningi obungenamkhawulo.
Ukudla imenyu yesonto
UMsombuluko :
- Ukudla kwasekuseni: inkomishi yejusi yemvelo noma itiye elihlaza kanye ne-cracker encane;
- Usuku lokudla: amaqanda amabili aphekwe emanzini, ama-gram angu-80 esipinashi ngamafutha omnqumo, i-pair of utamatisi;
- Isidlo: 150 amagremu esaladi nge anyanisi oluhlaza kanye utamatisi namafutha omnqumo, inkukhu eyodwa braised.
NgoLwesibili :
- Ukudla kwasekuseni: indebe yetiyi eluhlaza kanye ne-cracker encane (isinkwa);
- Usuku lokudla: 220 g isaladi nge utamatisi kanye iklabishi namafutha omnqumo, eyodwa mandarin, orange noma apula;
- Isidlo: amagremu ayi-100 e-isaladi, amaqanda amabili abilisiwe kanye no-220 g wezinyosi.
NgoLwesithathu :
- Ukudla kwasekuseni: ingilazi yamanzi e-orange;
- Usuku lokudla: i-220 g yama-izaqathi abilisiwe ngamafutha omnqumo, iqanda elilodwa, abilisiwe kanzima futhi 100 g ushizi;
- Isidlo: ama-250 amagremu e-banani, i-pear, i-mandarin ne-apula.
ULwesine :
- Ukudla kwasekuseni: ingilazi yamanzi e-apple;
- Usuku lokudla: utamatisi, ama-250 amagremu enhlanzi abilisiwe kanye ne-apula eyodwa;
- Isidlo: ama-150 amagremu esaladi eluhlaza ngamafutha omnqumo, inkukhu eyodwa.
Lwesihlanu :
- Ukudla kwasekuseni: inkomishi yetiyi kanye nesinkwa esisodwa;
- Usuku lokudla: ama-gramu ayi-160 e-isaladi neklabishi nejusi lemonti, 200 g wezinyosi;
- Isidlo: ama-150 amagrethi aqoshiwe ngamafutha omnqumo, 120 amagremu we ushizi.
NgoMgqibelo :
- Ukudla kwasekuseni: ingilazi yejuti esisha;
- Usuku lokudla: 220 g yenkukhu ebilisiwe;
- Isidlo: 300 g yezithelo isaladi (ama-oranges, ama-apula, ama-plums, amapheya njalonjalo).
NgeSonto :
- Ukudla kwasekuseni: indebe yetiyi nge-toast;
- Usuku lokudla: 220 g yenkukhu kanye nesaladi e-120 eluhlaza;
- Isidlo: isanqante esisongwe ngeoli lomnqumo namaqanda amabili abilisiwe.
Ungakhohlwa ukuphuza amanzi amaningi ngosuku. Emva kokuphela kokudla, ungadli ukudla okunamafutha. Ukudla kusiza ekwandiseni umzimba emzimbeni. Khumbula ukuthi lokhu kudla kunzima, ngakho-ke ngaphambi kokuba uqale uxoxe nodokotela. Phakathi nokudla, ungaphonsa cishe ama-kilogram ayi-20, futhi okubaluleke kakhulu - ama-kilogram alahliwe awabuyiswa.
Ukudla kwaseMexico
Uma udinga ukuzakhela isikhathi esifushane, khona-ke ukudla kwaseMexico kuyakulungele lokhu. Isikhathi sokudla sinezinsuku ezine kuphela, kodwa ngalesi sikhathi ungakwazi ukulahla kalula ama-kilogram amathathu noma amane. Ngaphambi kokudla udinga ukuzivumelanisa nokuziphatha, ngoba ukudla kunzima kakhulu futhi phakathi naleso sikhathi uzothola indlala enkulu. Kodwa imiphumela yezisulu ezinjalo.
Isimiso esilula. Ezinsukwini zokudla ungadla imikhiqizo yobisi, imifino nezithelo, kanye nezithelo zomisiwe. Ngaphandle kwalokho ungadla ukubhema, amafutha, izinto ezinomsoco, ezibhaka, iziphuzo eziphuza utshwala.
Imenyu yokudla
UMsombuluko :
- Ukudla kwasekuseni: amaqanda amabili, i-orange eyodwa kanye nendebe yetiyi eluhlaza
- Ukudla (hhayi ngaphambi kwamahora amahlanu): ama-10 ama-pcs. umlimi owunconywa, unamathele kusengaphambili emanzini afudumele;
- Ukudla kwesidlo (hhayi ngaphambi kwamahora amahlanu): elilodwa eliphakathi kwegesi kanye nengilazi ye-fat-fat kefir.
NgoLwesibili :
- Ukudla kwasekuseni: amagremu angu-100 eshizi kanzima nendebe yekhofi yemvelo;
- Usuku lokudla: iqanda elibilisiwe kanye ne-orange eyodwa;
- Isidlo: iqanda elibilisiwe kanye nama-tangerines amabili.
NgoLwesithathu :
- Ukudla kwasekuseni: inkomishi yetiyi eluhlaza nelamula;
- Usuku lokudla: isaladi yemifino nge utamatisi owodwa kanye nekhukhamba, okoliswe ngejamu lelamula kanye noshizi onama-100;
- Isidlo: ingilazi yobisi lwe-skim.
ULwesine :
- Ukudla kwasekuseni: ingxenye encane yama-flakes oatmeal abilisiwe emanzini ngaphandle kosawoti, ungakwazi ukwengeza isithelo esincane esomisiwe;
- Ukudla: isaladi yemifino nge utamatisi nekhukhamba;
- Dinner: ama-oranges amabili noma ama-tangerines amane.
Ukuze ungatholi ukwehla okusheshayo kwama-kilogram ngemuva kokudla, ukudla okudayiswa kudinga kancane kancane kwenezelwe ekudleni kwakho ngemali encane. Lokhu kudla kuphikisana nabantu abanenkinga yezempilo. Inzuzo enkulu yokudla waseMexico ukuthi isisu sakho sinciphisa kakhulu ngosayizi, futhi uzoqhubeka nokudla ukudla okuncani. Awukwazi ukuhlala kulokhu kudla isikhathi esingaphezu kwenyanga.