Okuyinhloko yokudla (noma ukudla) ka-Arthur Agatston
Uhlelo lokudla lukaDkt. Agatston lusekelwe ekudleni okunempilo. Ukudla akuphoqeleli abantu ukuba banciphise inani lokudla okudliwe. Ukunikezwa kwe-onilish ukukhipha leyo mikhiqizo elimaza umzimba wethu. Ngesikhathi samanje, ngeshwa, "ukudla okusheshayo" kuthandwa kakhulu, ngemuva kwalokho kudliwe futhi kubhaka. Futhi abantu abamatasa ngomsebenzi wabo, sebevele sebejwayele ukuphonsa konke okuseduze. Le mikhiqizo iqukethe ama-carbohydrate, ayingozi emzimbeni, ngenxa yokuthi yiziphi amakhilogremu engeziwe abonakalayo.
Ngokuvamile, ama-carbohydrate ngokwabo ayadingeka kumuntu, kodwa angatholakala kangcono ngokudla okunezithelo zefiber, izithelo, imifino, okusanhlamvu, okusanhlamvu, isinkwa sonke sokusanhlamvu.
UDkt. Agatston uphakamisa futhi ukuhlanganisa ukusetshenziswa kwemifino nezitsha zenyama, ngoba amafutha afakwe enyama, avimbela ukuhlukaniswa kwama-carbohydrate. I-fiber yona, ikuvumela ukuthi ulungise ukugaya.
Ngaphambi kokudla, udokotela uncoma ukucabanga ukuthi lokhu kudla kunakho ukunikeza umzimba. Isitoreji samaminerali namavithamini adingekayo ukuze umzimba usebenze ngokufanele noma ukhalisa ngokweqile, izithako zokudla okunomsoco kanye nama-carcinogens?
Izinsuku ezingu-14 zokuqala, kufanele uhambisane nokudla okuqinile, ekudleni kokudla kwakho kuzodingeka ususe yonke "yum." Ngemuva kwesikhathi, wena ngokwakho awufuni ama-chips namaswidi, njengoba umzimba uzokwakha kabusha uhlelo lokunikezwa amandla.
Imenyu yokudla
Ukudla kuka-Arthur Agatston kuhlukaniswe ngezigaba ezintathu eziyinhloko.
Isigaba sokuqala sinezinsuku ezingu-14, ngesikhathi esifanele kufanele sondliwe:
Usuku olulodwa - ukuze uthole ukudla kwasekuseni, udle amaqanda onzima okuphekiwe (izingcezu ezimbili), izingcezu ezimbili zenyama (akufanele kube ngamafutha), uphuze ingilazi yekhofi nobisi (okungenamafutha), ungaphuza ijusi yetamatisi esikhundleni sekhofi (1 ingilazi). isaladi "Caesar", isifuba sezinkukhu kanye nesaladi leqabunga. Ungayiphala ngamafutha omifino noma ilamula. Phakathi kokudla kwasekuseni nokwamukela ukudla kwasemini kuvunyelwe ukuba badle i-cottage shizi encane nge utamatisi omncane nemifino (i-cottage shizi akufanele ibe fat). I-napliknik ingadla okufanayo. Ukuze udle isidingo uzodla izinhlanzi zasolwandle, i-broccoli noma i-cauliflower, isaladi lamakhukhamba, utamatisi, ngokufakwa kwe-pepper elimnandi.
Usuku ababili - udle amaqanda ngamatamatisi, udle ushizi omncane (amafutha aphansi) bese uphuza itiye ngaphandle ushukela. Ngaphambi kokudla kwasemini, uphuze ingilazi yamanzi (njalo ungenawo ushukela) bese udla i-100 gr. i-cottage ushizi noma ushizi, iyancika kuphela. Usuku lokudla - sipheka amabele amancane ezinkukhu, ngaphezu kwalokho, sidle umnsana nemifino. Dinner - silungiselela izinhlanzi ezinomsoco kanye nesaladi yemifino. Isidlo sakusihlwa sakusihlwa-hlanganisa i-cottage shizi ne-cocoa powder, thatha i-cottage ushizi ophansi.
Usuku lwesithathu - ekuseni ekuseni sakusihlwa siphuza ikhofi encane, sidle inyama encane enamafutha kanye neqanda elithambile. Isidlo sasekuseni sesibili - sidla ushizi noma i-cottage shizi bese siphuza ingilazi yamanzi utamatisi. Isidlo - thumba izinhlanzi ezinamafutha aphansi futhi ulungise isitshalo semifino. Ngesikhathi sidla sidla amaphilisi e-pike kanye nemifino ebhaka. I-fillet iphekwe nge-steamed. Isidlo sakusihlwa - sidle okufana nesidlo sakusihlwa.
Usuku lwesine - sidla i-omelette ne-milk skim (sithatha amaqanda amabili). Ngesidlo sasekuseni sesibili sidla okufanayo. Usuku lokudla - sidla inyama enganambitheki, silungise isaladi nesaladi yemifino. Phakathi kwasemini nasekuseni ungadliwa ama-cottage shizi aphansi aphansi kanye nesaladi yamatamatisi namakhukhamba. Imenyu yokudla yile ndlela elandelayo: izilwane zasolwandle, i-steamed, i-cauliflower noma i-broccoli, isaladi enosawoti elimnandi, utamatisi, imifino kanye namakhukhamba.
Usuku lwesihlanu. Ukudla kwasekuseni - amaqanda angu-1-2 abilisa ngokupheka-abilisiwe, adle inyama encane ebilisiwe e-fat-fat, siphuza ikhofi ngaphandle kweshukela. Ngaphambi kokudla kwasemini, sinesidla esinengilazi yamanzi utamatisi nama-fat cottage shizi. Amenyu yasemini: Isaladi yamaGreki nesobho sezinhlanzi. Isaladi ingagcwaliswa ngamafutha yemifino. Phakathi kwesidlo sasemini nesidlo sakusihlwa kuyafana. Kudla - sidla izinkukhu zezinkukhu nemifino, ngaphezu kwalokho sidla isaladi emakhukhamba.
Usuku lwesithupha. Ukuze uthole ukudla kwasekuseni, ubilise i-egg elula, udle i-bacon, ungaphuza itiye noma ikhofi. Isidlo sasekuseni sesibili sinjalo. Imenyu yokudla: sidla isobho kusuka ku-asparagus, futhi sigqoke ngamafutha omquba, utamatisi, inkukhu ebilisiwe, ulethisi, ushizi. Umswakama ufana. I-Nauzhin ilungiselela izinhlanzi ukuze kube nombhangqwana kanye nokuhlobisa imifino.
Usuku lwesikhombisa. I-omelette ene amakhowe kanye namakhambi okudla kwasekuseni, futhi futhi ngaphandle kokushukela. Ngaphambi kokudla kwasemini, sinesidla esinomsoco wemifino kanye ne-fat-fat cottage shizi enemibala. Isidlo - i-saumon ebhaka, upheke ama broccoli noma ukholifulawa, inkathi ngamafutha omquba. Ukuze sidle ukudla, sipheka inyama ku-grilla, futhi silungiselele ukuhlobisa imifino ye-meatballs.
Isonto lesibili lifana neyokuqala. Ukuqinisekiswa okungaqinisekisiwe kungathathwa indawo, isibonelo, ikhofi ingathathelwa itiye, ikakhulukazi uma ungaphuzi ikhofi nhlobo.
Manje uye esiteji sesibili, ngesikhathi sesigaba sokuqala senhlangano yakho kunesikhathi sokushintshela ekudleni okunempilo. Siqala ukufaka kancane kancane ekudleni kwamajikijolo, izithelo, amazambane amancane, amajusi, ama-maki ambalwa kanye nama-porridges. Lesi sigaba sizoqhubeka njengoba nje sidingekile ukuze sithole izinguquko ezifunayo kwisisindo somzimba. Khona-ke siyaqhubeka esigabeni sesithathu.
Isigaba sesithathu sokudla - ungenza cishe yonke into, kodwa ngalokhu, kufanele ukhumbule imithetho eyisisekelo.
Awukwazi ukudla ngokweqile! Ukwanelisa indlala, ungadla kaningi isabelo esincane.
Awukwazi ukudla ukudla okusheshayo, amaswidi, amaqebelengwane, iziphuzo ezinomlilo! Nciphisa ukusetshenziswa kweziphuzo ezidakayo.
Yidla kuphela ukudla okunempilo, okulungiselelwe kuphela kwimikhiqizo yemvelo! Ukudla kungcono ukupheka umbhangqwana. Ukubhema nokuthosiwe kuholela kilogram.
Ukubhekana nazo zonke lezi zigaba, ungadla kalula kulesi simiso njalo, ngoba umzimba uzozibuza wona "ukudla" okunempilo. Uzokhohlwa kuze kube phakade ngama-chips, ama-hamburgers nama-lemonades.