Umbhali wale nqubo uShatalova ukholelwa ukuthi ekukhunjweni komuntu ulwazi oluthe xaxa mayelana nokudla ukudla lufakwe ikhodi. Ngokusekelwe kulokhu, kwimikhiqizo, kubalulekile ukucabangela izakhiwo ze-bioinformation yemvelo, hhayi nje kuphela ukwakheka kwamakhemikhali kanye nezimfanelo zamandla. Ngisho uma kuqhathaniswa nesistimu (ukudla okuhlukene) kaG. Shelton, uhlelo olusungulwa nguShatalova luwukudla okuqinile, okungukuthi leyo mikhiqizo eyimvelaphi yezilwane ibhekwa njengeyingozi kubantu, ngakho-ke, ukuncishwa kwabo okuphelele ekudleni kunconywa. U-Shatalova, eseqedile lokhu kudla, weluleka ukuba acabangele ezinye izincomo:
- Isisekelo sokudla okuphulukisa kufanele kube yimifino, ayinike umzimba wethu hhayi nje usawoti wamaminerali, kodwa futhi namavithamini. Kuwusizo ukufaka njalo imenyu hhayi imifino kuphela, kodwa futhi amaju asanda kulungiselelwa kubo, ngoba ukusetshenziswa kwabo kuzokwenza kube lula ukwenza i-microflora yepheshana lomzimba, ukusiza ukuvuselela ukuphefumula kwamaselula.
- Ekudleni, isikhathi sonyaka kufanele sicatshangelwe. Isikhathi sotshani sihlobo, izithelo nezitshalo zemifino yihlobo, inqwaba yezithelo nemifino ephuzile yikwindla. Ebusika kuyisifiso sokudla okusanhlamvu okuningi.
- Kufanele uqaphele lapho imikhiqizo ikhule khona, ngoba ezindaweni ezihlanzekile eziphilayo zikhula ziwusizo. Isibonelo, izaqathe, uma zizalwa ezweni lakithi, ziwusizo kakhulu kunezinambuzane zasolwandle.
- Imikhiqizo yemifino, njenge-pasta noma irayisi yomhlabathi, yikudla okungekho ukudla okunomsoco akutholakali, kodwa uma uthatha ukudla okujwayelekile okudla imifino, le mikhiqizo idlala indima. Imikhiqizo kanye nemikhiqizo yobisi kungcono ukuthi ungadli nhlobo, ngokuphindaphindiwe, kungcono ukufaka izithelo nemifino ekudleni.
- Ngokuqondene nosawoti, isabelo sayo samalanga nsuku zonke esifanelekile akufanele sibe ngaphezu kwamagremu amabili. Etafuleni lokudla usawoti izakhiwo ezingekho kahle, ngakho-ke kunconywa ukuba ubeke esikhundleni salo olwandle noma itshe. Ukuze i-podsalivaniya iphariji nama-saladi lifanelekile ulwandle olomile ngaphambilini, okuyi-pre-ground in a grinder ikhofi.
- Ubisi luwumkhiqizo omuhle kakhulu wokudla izingane ezincane. Umuntu omdala kufanele akushiye.
- Uma amantongomane adliwa ngobuningi, angeke abe nomthelela omuhle emzimbeni, kodwa uma unamathela kumkhuba ojwayelekile, okungukuthi ama-walnuts angu-4 noma ama-hazelnuts ambalwa, futhi ngisho noju - lokhu kuyisiko elizogcwalisa ngokwanele ukungabi namavithamini umzimba.
- Ama-calories, aqukethe ushukela, acatshangwa engenalutho, ngakho-ke kungcono ukuwushiya.
- Amafutha athatha izinqubo zokugaya kakhulu kabi. Ngaphezu kwalokho, amafutha aphazamisa izinso futhi ancipha amandla omzimba. Lawo mafutha adingekayo emzimbeni, uthola emikhiqizweni eyenziwe okusanhlamvu, amantongomane, imbewu, emafutheni angasetshenzisiwe. Ngakho-ke, kuyisifiso sokushiya ukudla okuphekiwe okuphekwe.
- Imifino, izithelo, amajikijolo ayikwazi ukugcinwa isikhathi eside.
- Akuvumelekile ukuphuza amanzi emthonjeni! Inomkhiqizo ophezulu we-chlorine, ngakho isakhiwo saso siphukile ngokuphelele. Phuza udinga amanzi ase-stale, distilled noma entwasahlobo. Futhi ngokujwayelekile, ukusetshenziswa kwamanzi kufanele kube nomkhawulo.
- Kumele futhi ugweme ukudla isinkwa, okubhakawa kufulawa omhlophe oluhlanjululwe kanye nokwengezwa kwemvubelo emazingeni aphezulu okushisa.
Umkhiqizo wokuqala kufanele uphathwe ngokushisa, ngoba uma ushushu, ukudla kulahlekelwa usizo. Yiqiniso, ukwenqaba ngokuphelele ukwelashwa kokushisa nokushintshela kokudla okuluhlaza akubhekwa njengento efanele, ngoba indlela yokupheka enjalo iyothuthukisa ukunambitheka kwemifino, isibonelo, amazambane, ama-legumes noma okusanhlamvu. Ukwelashwa okushisayo kuzosiza ekugaya lezi mikhiqizo ngendlela emlonyeni womlomo, ngokulandelana, ukugaya ukudla esiswini kuzoba okujwayelekile, futhi lokhu kuzovumela ukuthi ukudla kube ngcono.
Ukuze ukucubungula ngamakhemikhali ungabhubhisi ukudla, kudingeka ugcine imithetho ethile elula:
- Ukushisa okungaphezulu kwama-degree angu-100 akuvumelekile ukupheka, okungukuthi, awukwazi ukudla ukudla okuthosiwe.
- Ukudla, uma kuhlile phansi, akufanele kushushu, kungcono ukupheka ngangokunokwenzeka ukuze udle ngesikhathi esisodwa.
- Hlanganisa izesekeli zekhishi ezicindezelayo zokupheka, ngoba kulokhu ngenxa yomsindo okhulayo izinga lokushisa likhuphuka okungaphezu kwekhulu degrees.
- Imifino, i-rump nemifino ayikwazi ukufakwa epanini ngesikhathi esisodwa, izimpande kufanele zibekwe emva kokulungiselela okusanhlamvu okuncane, futhi kungcono ukwengeza imifino ekudleni okulungiselelwe, lapho ususa emlilweni.
Uhlelo lukaGalina Shatalova luhlinzeka ngeminye imithetho ephathelene nokudla okudliwayo:
- Ukudla okudliwayo kumele kuphelelwe ukudla okulodwa kuphela.
- Ukudla komthamo wayo akufanele kudlulele ivolumu yesisu, kusho ukuthi inani laso elingaqondwanga lingu-350-450 cm3.
- Ukudla kufanele kuphindwe kungakapheli amahora amathathu kuya kwangu-4. Uma udla inyama, khona-ke leli phuzo kufanele liphindwe kabili.
- Kunconywa ukuba udle amanzi ngaphambi kokudla, futhi kungakhathaliseki ukuthi ungayiphuzi ngokudla.
- Ukudla kufanele kuhlolwe ngokucophelela, kufakwe emlonyeni ngezigaba ezincane, ngoba kakade emlonyeni kukhona izimo ezinhle zokugaya ukudla okujwayelekile.
- Ukudla kokuqala kufanele kwenziwe ngaphambi kwehora leshumi nanye. Ekuseni, kungcono ukuzikhawulela ingilazi yetiye ye-herbal nge isipuni soju. Okwesibini, futhi ekugcineni kulolu suku olwamukelayo, kutuswa ukuba uhlele amahora ayishumi nesikhombisa. Uma kukhona isifiso, kusihlwa uphuze indebe yetiyi noma umhluzi wezinyosi. Isiphuzo esihle kunazo zonke ngamanzi asentwasahlobo, afakwe ngezithelo.
Ukuguquka kokudla okunjalo kufanele kube kancane kancane. Futhi ukuqala kangcono entwasahlobo, lapho izithelo zokuqala nemifino ziqala ukuvela.