Kodwa ngisho nokudla okunzima kakhulu ngeke kuphumelele uma ungadlali imidlalo ngokufana. Ukuze ulahlekelwe isisindo ngempumelelo, udinga ukusebenzisa izinyathelo eziyinkimbinkimbi, empeleni, okokuqala, kufanele ulandele ukudla, udle kahle, futhi ngesikhathi esifanayo, sebenzisa ngaphezulu. Kuyadingeka ukuba uhlaziye njalo, uthathe izinqubo zamanzi. Zonke lezi zinyathelo zizosiza hhayi nje ukulahlekelwa isisindo kuphela, kodwa futhi zizosiza ukuthola isimo esihle. Futhi kubalulekile ukufinyelela isisindo oyifunayo ukuze usigcine, futhi lokhu kuyadingeka ukuba udle kahle emva kokuphela kokudla. Phela, isisindo esiningi sitholakala ngenxa yokungondleki. Ukuphuza ukudla okusheshayo, ukucindezeleka ukudla, ukudla ukudla okomile, isidlo sakusihlwa ngaphambi kokulala konke lokhu kuholela ekubukeni kwesisindo esiningi.
Inqubo yokulahlekelwa isisindo ihambisana nokulungiswa komzimba wonke, ngakho kubaluleke kakhulu ukulahlekelwa isisindo, kancane kancane ukuphendukela kokudla okukhanyayo, ukuze ungagcizeleli umzimba. Kubalulekile ukuhlehlisa kahle ngokwengqondo. Uma uzizwa ungalungile ngesikhathi sokudla, ungakhululekile, ngakho-ke lokhu kudla akuhambisani nawe, kufanele ukhethe enye yokudla. Khetha ukudla okuqukethe ukudla okuthandayo, lokhu kuzosiza ukuhambisana nayo. Nanka ezinye izidlo eziphumelela kakhulu. Ukudla kwaseMedithera kuyinto yokudla okuthi, ngokusho kochwepheshe, iklanyelwe ukunciphisa isisindo, ithuthukise umzimba, futhi iyanciphisa ingozi yesifo senhliziyo. Isisekelo sokudla kwaseMedithera yizilwane zasolwandle, inhlanzi, imifino, inqwaba yezithelo, amantongomane, isinkwa se-rye. Kusuka emafutheni omifino, amafutha omnqumo kuphela - amabili wezipuni ngosuku. Inani elincane lemikhiqizo yobisi livunyelwe. Ekudleni, cishe akukho imikhiqizo yenyama, kuhlanganise nenkukhu. Ukudla kwaseMedithera kuvumela ukusetshenziswa kotshwala, okuthandwa yiwayini elibomvu. Lokhu kudla kungasetshenziswa isikhathi esingenamkhawulo, okubaluleke kakhulu, ukuthi imenyu yansuku zonke ihlukahlukene.
Imenyu eseduze ngosuku olulodwa: ibhulakufesi - izithelo ezintsha, ingilazi yamanzi amnandi noma amanzi. Isidlo sasekuseni sesibili: isaladi yezilwandle kanye neminqumo, isinkwa sesinkwa. Ingilazi yamanzi. Usuku lokudla - ama-amabili agcwele imifino ne-rice pepper, isaladi yemifino igqoke ngamafutha omnqumo, ucezu lwesinkwa se-rye, iwayini elibomvu. I-pepper ingathathwa indawo ye-fish fillet. Isidlo asitholakali. Ukudla okulandelayo ukudla "imikhiqizo engu-10". Okusemqoka kokudla ukukhipha ukudla kwakho ekudleni okungama-10 ngesonto. Kodwa imenyu yansuku zonke kufanele iqukathe yonke le mikhiqizo. Zingahlanganiswa ngezindlela ezehlukene, zipheke ngezindlela ezahlukene, zigweme ukuthosa. Isamba sokudla esidliwe akumele sidlule u-1.5 kg ngosuku. Le mikhiqizo engu-10 ihlanganisa: i-inkulet fillet; amaqanda; kefir. Kusukela emifino - utamatisi, ukhukhamba, iklabishi noma iklabishi omhlophe, ama-aubergines, i-zucchini. Futhi futhi amakhowe, kusuka eziqhingini - ama-apula. Ngosuku olulodwa ungasebenzisa i-bulb ephakathi, i-garlic, ithisipuni yamaju, isipuni samafutha omnqumo, isinkwa esisodwa sesinkwa esimnyama, i-lemon, itiye elihlaza. Nsuku zonke kufaka phakathi kokudla kwakho inqwaba yemifino - iparsley nedill. Ngenxa yalokhu kudla, ungalahlekelwa isisindo ngesisindo 1.5 kg ngesonto.
Okulandelayo, isibonelo sokudla kwamaprotheni , kubizwa nangokuthi inyama yokudla. Isisekelo salokhu kudla inyama. Ngaphandle kokudla, imikhiqizo elandelayo ivumelekile kulokhu kudla: izinhlanzi, amaqanda, imifino. Ukunamathela kuloku kudla, kufanele ulandele imithetho eminingana: okokuqala, udinga ukudla okungenani izikhathi ezinhlanu ngosuku, ngezigaba ezincane. Okwesibili, awukwazi ukuphuza ukudla nokuphuza ngokushesha emva kokudla, ungaphuza isigamu sehora emva kokudla. Awunakudla ngemuva kokuyisikhombisa kusihlwa. Ukupheka kungenzeka kuphela ngamafutha omnqumo, amafutha asele akhishiwe. Ukudla akufaki imikhiqizo elandelayo: isinkwa nemikhiqizo yefulawa, okusanhlamvu okuhlukahlukene, imifino kufanele ikhishwe kumaqathe, amazambane, ummbila. Kubalulekile ukukhipha imikhiqizo yobisi, kanye noshukela kanye nokunambitheka, izithelo, iziphuzo ezinomsoco neziphuzo, iziphuzo ezidakayo. Isikhathi sokudla kwamaprotheni akufanele sidlule izinsuku ezingu-10. Uma ukudla kuphazanyiswe ngesizathu esithile, akufanele uqhubeke, ngoba ukuphulwa kokudla ngeke kuholele emthonjeni oyifunayo, kungcono ukuwuphinda ngemva kwesikhathi.
Ukudla okunempilo kwamaprotheni kuyinto yokudla kwamaprotheni-vithamini. Ngenxa yokudla lokhu, ungalahlekelwa amakhilogremu amahlanu ezinsukwini eziyishumi. Isisekelo sokudla siyiprotheni ne-vithamini yokudla. Kuyadingeka ukuba ungabikho ngokuphelele ama-carbohydrate namafutha kusuka ekudleni kwakho. Awunakudla imayonnaise, ukhilimu omuncu, ama-sauces ahlukahlukene, ukuphuza ukudla, kuyadingeka ukukhipha usawoti noma ukuletha ukusetshenziswa kwawo okungenani.
Inani lokudla liphindwe kasithupha ngosuku, njalo amahora amabili nesigamu. Futhi amaprotheni kanye nokudla kwamavithamini kufanele kuthathwe ngokuhlukile. Kusukela eziphuzweni kuya ekudleni kuhlanganisa amanzi amaminerali kuphela, itiye eluhlaza kanye ne-herbal ngaphandle kokushukela. Inani lemali elidliwe ngosuku kumele okungenani libe amalitha amabili ngosuku. Ezinye iziphuzo: amanzi aphethwe yi-carbonated, ama-juice, ama-lemonades, iziphuzo ezidakayo ukuze zingabandakanyi. Imenyu eseduze cishe yokudla kwamaprotheni-vithamini. Ukudla kwasekuseni ingilazi yamanzi amaminerali bese emva kwemizuzu engu-15 kuya kwengu-20 amaqanda amabili abilisiwe - ukudla kwamaprotheni. Isidlo sasekuseni sesibili - isithelo samagilebhisi esisodwa - ukudla kwamavithamini. Usuku lokudla: 200-250gr wezinkwa eziphekiwe noma ezibhaka - ukudla kwamaprotheni. Isinkwa: ama-apula amabili amasha noma aphekiwe - ukudla kwe-vithamini. Isidlo sakusihlwa, kungakapheli izikhathi eziyisithupha kusihlwa - ama-gramu angu-200 wezinhlanzi eziphekwe noma ezibilisiwe - ukudla kwamaprotheni. Amahora amathathu ngaphambi kokulala - eyodwa enkulu orange - vithamini ukudla. Ungabandakanya njengokudla kwamaprotheni ekudleni kwakho ama-cottage shizi aphansi, ushizi, hhayi amafutha amaningi ushizi. Imifino emifula, eqoshiwe noma ebilisiwe ingasetshenziswa njengokudla kwe-vitamin: ukhukhamba, beet, izaqathe, utamatisi, i-zucchini, njll. Futhi nazo zonke izithelo ngaphandle kwezithelo ezimnandi kakhulu, azikwazi amagilebhisi, ubhanana, ama-persimmons, njll.
Kulabo abathanda imikhiqizo yobisi kukhona ukudla okuyi- cottage cheese . I-Cottage ushizi ngumkhiqizo owusizo, kungenzeka ukupheka izitsha eziningi ezimnandi nezempilo kuwo. Nansi imenyu eseduze yokudla kwe-curd ngosuku olulodwa. Ukudla kwasekuseni: ama-30gr we-corn flakes kanye no-100 ml ubisi, ingilazi yamanzi amaminerali. Usuku lokudla: ushizi we-cottage ne-sweet pepper yaseBulgaria, ucezu lwesinkwa, ingilazi yamanzi omvini we-grapefruit. Ukwenza ushizi we-cottage nge pepper elimnandi, udinga amagremu angama-200 e-fat-fat cottage shizi, ama-gramu angu-100 we-fat-fat cheese, amagremu angu-250 we-pepper wesiBulgaria, anyanisi oluhlaza okwenziwe ukunambitha, amaqabunga e-saladi eluhlaza, usawoti kanye nomswakama omnyama wokunambitha. I-grate ushizi ocolekileyo uhlanganise ne-curd, engeza pepper elimnandi, uthathe ama-cubes, u-anyanisi oluhlaza, usawoti kanye nopelepele. Phepha, faka amaqabunga esaladi ageze futhi omiswe ngesikhumba sephepha, faka ubukhulu be-curd phezulu, uhlobise u-anyanisi oluhlaza kanye neziqephu ze-pepper elimnandi. Isidlo: isisodwa esisodwa se-rye isinkwa nebhotela, ungathatha isinkwa kunoma yikuphi ufulawa futhi cishe 30 gr of crab inyama, ingilazi yamanzi amaminerali. Ukudla kokudla kwe-cottage kungadluli ngaphezu kwesonto.
Phakathi kwabantu abafuna ukunciphisa umzimba, i-mono-diet ithandwa kakhulu. I-Monodieta ihlukile kwabanye ngokuthi umuntu usuku lonke udla umkhiqizo owodwa. Ubude be-mono-yokudla cishe izinsuku ezinhlanu, akukho, ngoba umzimba awutholi wonke amavithamini adingekayo. Kunezinhlobo eziningi ze-mono-diet: i-vetermon, i-oatmeal, i-apula, i-lactic, amazambane, ikhukhamba, i-kefir, i-chocolate yokudla, njll. Uma ulandela, isibonelo, ukudla ubisi, kufanele uphuze ilitha eyodwa yobisi ngosuku, ingilazi njalo emahoreni amathathu. Ukudla kwe-Apple - udinga usuku lonke ukudla ama-apula kuphela ngobuningi obungenamkhawulo, qiniseka ukuphuza uketshezi oluningi: itiye eluhlaza noma i-herbal, amanzi amaminerali. Kodwa kufanele kukhunjulwe ukuthi imithi yokudla kufanele ikhethwe, inikezwe ukubekezela komkhiqizo ngumzimba. Futhi kungcono ukusebenzisa izidlo ezifana nezinsuku zokuzila. Ukudla okuphumelelayo kokulahlekelwa isisindo kungukudla okuhlanzekile. Isibonelo, ukudla ngesisekelo, okufaka irayisi yasendle. Ngolunye usuku kudingeka udle irayisi yasendle engama-180gr, i-100gr yezithelo ezomile, i-300gr yemifino, i-isipuni esisodwa samafutha omnqumo, ijusi lemon elilodwa lama saladi. Ngesikhathi sokudla okuhlanziwe, kubalulekile ukuphuza inani eliningi lamanzi: amanzi amaminerali, itiye elihlaza, i-herbal infusions. Manje uyazi konke mayelana nokudla okuphumelelayo kakhulu nezindlela zokulahlekelwa isisindo, ukukhetha kokudla kungokwakho!