Kuyini ukudla okunobhontshisi okuhle? Ngokweqiniso ukuthi iyanelisa, ikuvumela ukuba ungalali isikhathi eside, ngenxa yokuqukethwe okuphezulu kwamaprotheni emifino kuwo. Ngokuqondene nokulahleka kwesisindo, okuqukethwe kwekhalori ekudleni kwebhontshisi kuncane kakhulu, ngoba ukwehlisa isisindo ngesikhathi esifushane ngeke kukugcine ulinde. Yiziphi izimiso eziyinhloko zalokhu kudla?
Izimiso ezijwayelekile zokudla kwebhontshisi
Ukudla kwamaphrotheni okuthiwa "ubhontshisi" kungabandakanya ubhontshisi kuphela. Kodwa abameleli balezi zinambuzane njengezinhlobonhlobo zamabhontshisi, i-lentils, ama-chickpeas, ama-bean angama-mung, ama-peas. Yilokho, zonke lezo zitshalo zemifino ezisebhontshisi.
Yiziphi izici zokudla kwebhontshisi, okufanele zikhunjulwe?
Okokuqala. Kudingekile ukugcina umthamo wezingxenye zeplanethi yebhontshisi elandelayo. Akufanele kube ngaphezu kuka-100-150 amagremu. Okufanelekile, kufanele uzibeke epulangwe lama-gramu ayi-100 we-legumes okuphekiwe. Ngendlela, isitsha sebhontshisi sisetshenziselwa ukudla kuphela izikhathi ezingu-1-2 ngosuku.
Owesibili. Kuyadingeka - ukuphuza amanzi okuphuza nsuku zonke kuya ku-1.5 amalitha nsuku zonke. Lesi isiphuzo esengeziwe, esivela kwimenyu yebhontshisi yokudla. Ngaphandle kwamanzi, kulokhu, ungabi nesisindo! Izitsha zebhontshisi zivame esiswini, futhi ngaphandle kwamanzi insimbi ihamba emathunjini. Ngakho-ke, kubalulekile ukuphuza okuningi ketshezi ukuhlanzwa okungcono komzimba, kanye nemifino.
Okwesithathu. Ukudla kwe-Dietitogomitic kunconywa kuze kufike ezinsukwini eziyisikhombisa. Phakathi nalesi sikhathi, umzimba uzohlakazeka ngokusho kolwazi oluhlukahlukene nge-5-7 kg yesisindo esiningi. Kodwa-ke, ngesisindo esiningi kakhulu, uma ufuna ukunciphisa okukhulu ngokwama-kg kilogram, ungakwazi ukunwebisa ukudla kokunye izinsuku eziyisikhombisa. Khona-ke udinga ukuthatha ikhefu (okungenani i-dvenadel) futhi ukudla kungabuyekezwa.
Okwesine. Kusihlwa phakathi nezinsuku zokudla kufanele baphuze ubisi oluvuthiwe ukuphuza ukuze kuthuthukiswe imithi yomzimba. Iqiniso liwukuthi ukudla okubhontshisi kubhekisela ku "detox-therapy", okungukuthi, ukuhlanza. Ngenxa yokuthi ingilazi ye yogurt eqoshiwe noma i-yogurt, idakiwe ebusuku, izosiza amathumbu ukuba ahlanze ekuseni ngaphandle kwezinkinga.
Okwesishiyagalolunye. Imenyu yababhontshisi bebhontshi iphika ngokucacile ukuba khona kwesinkwa nanoma yiluphi uhlobo lokubhaka kuyo. Kuphela kuvunyelwe amaqebelengwane amabili noma ayizinkulungwane ngosuku. Futhi, awukwazi ukudla amaswidi namashukela phakathi nesonto lonke. Ngisho neziphuzo ophuzayo akufanele ziqukathe ushukela. I-taboo iphinde isetshenziswe utshwala ngesikhathi sokudla, nokudla okuthosiwe, okunamafutha.
Owesithupha. Usawoti ungasetshenziswa, kodwa kuzo zonke izitsha, uma kubonakala sengathi uhlanzekile kakhulu, yibeke iphinki encane. Ngandlela-thile, usawoti, njengamaminerali, ukhona kumasiko wezinyosi, ngakho-ke zama ukwenza ngaphandle kwalesi sici kokudla okunomsoco.
Ukusetshenziswa kokudla namaqabunga
Njengoba ubona, lokhu kudla kuzohambisana nabesifazane namantombazane abangenandaba nesinkwa, izimpahla eziphekwe, amaswidi, kepha ababekezelele ukulamba esiswini, bahlushwa isifiso sokudla. Ngokudla kwebhontshisi yokulamba, ngeke uzizwe. Ezimweni ezimbi kakhulu, ungakwazi ukwandisa inani lengxenye yesitshalo sebhontshisi ngosuku.
Inzuzo enkulu yokudla impilo nempilo yomzimba iqinisekiswa izitsha ngokwabo, ezinikezwa kuyo. I-bean legume ihlukile. Ngaphandle kwamaprotheni ayenayo kalula, okwakhiwa kahle kuwo onke amangqamuzana abalulekile omzimba, aqukethe izinto eziningi ezilandelanayo ezidingekayo ukuze kube khona impilo evamile. Lokhu kuyigugu, namaminerali, namavithamini (ngisho namaqembu angavamile ka-PP no-B), namafutha. Ngaphezu kwalokho, okuqukethwe kwe-caloric yezingubo zebhontshisi kuqukethe kakhulu uma kuqhathaniswa nemikhiqizo yamaprotheni.
Ngokuqondene nemiphumela yokudla, sesivele sisho ezinye ezinhle eziphezulu. Ukudla kwe-bean kukuvumela ukuba unciphise isisindo cishe kilogram ngalinye emahoreni angu-24. Ngaphezu kwalokho, ihlanza ikoloni nomzimba wonke.
Sifuna ukuqaphela ukuthi ngesonto lesibili lokudla, ukulahleka kwekhilogram kuzobe kungabonakali kakhulu. Uma owokuqala kungenzeka ukuba ulahlekelwe isisindo kuya ku-7 kg, bese kuba ngesonto lesibili kuphela ku-3-4. Futhi lokhu kubangelwa isimo esivamile somzimba semvelo enokulimaza.
Uma ufisa, ungafinyelela ukulahlekelwa kwesisindo esikhulu nakakhulu, uma usesikhathini sokudla ukuqhuba impilo esebenzayo. Ukungena ezemidlalo, ukuhamba, ukufaneleka, noma okungenani ukwenza ukuvivinya umzimba ekhaya nge-simulators ekhaya.
Ukugcoba okucwebezelayo ngesikhathi sokudla ubhontshisi kunomthelela ekususweni kangcono kwe-cellulite kusukela ezinkalweni, esiswini, amathole emilenzeni.
Yini enye yokudla okubhontshisi? Uma emva kokulahlekelwa isisindo kuso uzithatha ukulawula kokunamathela ezimisweni zayo eziyinhloko, khona-ke isisindo esilahlekile ngeke sibuyele kuwe isikhathi eside. Kulokhu, kunelungelo lokudla izingxenye zokudla okungaphezulu kuka-200 amagremu. Ukuze uhlale etafuleni le-kobednyu udinga kaningi - izikhathi eziyisihlanu ngosuku. Okusho ukuthi, ukuhambisana nesondlo esincinci ngisho nangemva kokuphela kokudla. Futhi mayelana nezitsha ezithile ezivela ekudleni, njengobisi omuncu, izithelo, amajikijolo akufanele zikhohlwe, ngisho nalapho ukudla sekuphelile.
Ukuqapha ngesikhathi sokudla nokubuyekezwa ngakho
Ukudla "kubhontshisi" kuhilela ukugcinwa kwezinyathelo ezithile zokuqapha ngesikhathi sokuziphatha kwayo. Ngaphezu kwalokho, kunemibono ephikisanayo, engafanele ikhohlwe ngabantu ababhekene nezifo zamatshe noma izinyoka. Izitsha zebhontshisi zingabangela ukunyakaza ezithombeni zangaphakathi, futhi lolu daba luzophela ngokuzwa ubuhlungu obukhulu kanye nokufakwa esibhedlela.
Izifo ezinjenge-jade, i-gout, ukwehluleka kokujikeleza okungapheliyo kukhona ukuphikisana nokusetshenziswa kokudla.
Ungabhekiseli kulokhu ngesikhathi senqubo yokuvuvukala emathunjini, isisu, isilonda senyongo. Kubo bonke abantu-sezulu, ukudla kuhle kakhulu futhi kuyoba usizo ekulahlekelweni komzimba.
Ngingathanda futhi "ukudlulela" ekubukeni kwi-intanethi yamantombazane nabesifazane abaye bathatha ukudla okunjalo ngezikhathi ezehlukene futhi banquma ukuveza umbono wabo kulo mkhakha.
Abalandeli abaningi banesifo sezinyosi kanye nezinye izitshalo ezomile (okusho ukuthi, uma zingekho kwifomu ekheniwe) ukudla kufanele kuphekwe ngokugcwele, ngisho nangaphambi kokuba kukhishwe ngokuphelele. Khona-ke, lapho uthatha isidlo esinjalo, umuntu akasizwa i-tuft nezinye izinzwa ezingathandeki emathunjini.
Kunamanye amathiphu okulungiselela ukudla ekudleni. Amabhontshisi, ama-chickpeas nobhontshisi abesifazane bayanconywa ukuba bathululele amanzi ku-nanowire ngokuvuvukala kwabo futhi bahlanza isitashi esingaphezu komkhiqizo. Izithombo zomzimba eziguqulwayo zilungiswa ngokushesha kakhulu kunokuba ungabeka ubhontshisi obomile.
Imenyu yokudla kwebhontshisi
Lapha ungakwazi ukusakaza ngokulinganayo imikhiqizo kanye nezitsha ezincane ezingxenyeni ezincane (100-150 gr) njalo ngamahora angu-2-3 kusukela ekuseni kuya ku-19.00 kulo lonke ukudla okubhontshisi:
- Dish kusuka kubhontshisi (okuphekiwe, okubilisiwe, okuphekwe, okwenziwe ekheniwe)
- I-fat-fat cheese
- I-Kefir
- I-yoghurt yemvelo ngaphandle kokushukela
- Izithelo ezinomsoco ophansi
- Amajikijolo
- Iladidi yemifino ene-1 isipuni samafutha yemifino nejusi lemon
- Isobho sezitshalo
- I-low-fat cottage cheese
- Inkukhu ebilisiwe noma inyama yenkomo
- Ngezinye izikhathi kuhluma ubhontshisi, ama-peas noma ubhontshisi
- Ijusi elisha elifakwe emifino noma izithelo
- Itiye elihlaza
- Itiye lemifino
- Umhlabathi wekhofi omusha
- Isinkwa