Okokuqala, ukusetshenziswa ngokweqile kwesinkwa kuvame ukukhuthazwa ngokusetshenziswa ngokweqile kwesinkwa, futhi ikakhulukazi ngazo zonke izinhlobo ze-muffins - buns, amakhukhi, ukugcoba kwe-ginger, njll. Le mikhiqizo iqukethe ama-carbohydrates amaningi, agcinwe emzimbeni ngendlela yamakhilogremu engeziwe. Uma ukhetha isinkwa, kungcono ukulalela rye, amaprotheni-ukolweni, izinhlobo ezihlukahlukene zeprotheyini-bran. Esikhathini sinkwa esinjalo, uma kuqhathaniswa nezinye izinhlobo zokuqukethwe kwe-carbohydrate cishe ingxenye yesayizi, kodwa kukhona amavithamini nama-protein amaningi awusizo. Ungadla isinkwa esiphundu, ngoba zivame ukusizwa ngamaminerali namavithamini. Ngaphezu kwalokho, uma ufuna ngempela ukulahlekelwa isisindo ngokushesha, kufanele ulinganise ngokungathí sina inani lesinkwa oyidlayo (okwanele ngokwanele amagremu angu-100 ngosuku - yiziqu ezingu-3-4).
Ukupheka inyama nenhlanzi izitsha kufanele uzame ukukhetha ukudla nge-fat fat content. Kuzinhlobonhlobo zenyama, ukusiza ukulahlekelwa isisindo, ungabandakanya inyama yenkomo, inyamazane, inyama yenogwaja, inyama yenkukhu kanye ne-turkey. Ekulweni nokunciphisa ngokweqile kuzosiza ukuba udle izinhlanzi ezinamafutha: i-cod, i-pollock, i-pike, i-carp. Ngaphezu kwalokho, kufanele kukhunjulwe ukuthi inyama nemikhiqizo yezinhlanzi ziphekwe ngendlela ephekiwe.
Kusukela kumikhiqizo yobisi, okusiza ukuba ulahlekelwe isisindo esiningi, kubalulekile ukunikeza ubisi obumhlophe kanye ne-kefir, ubisi oluboshiwe, i-fat-fat cottage shizi. Ukhilimu omuncu kungcono ukhethe nge-fat fat content bese uyifaka ezitsheni ezincane (1-2 spoons).
Ukulwa nokunciphisa ngokweqile akunakwenzeka ukuba uphumelele ngaphandle kokudla izithelo nemifino. Lokhu kubangelwa ukuthi okuhle kakhulu kokulahlekelwa isisindo kuyoba leyo mikhiqizo ukuthi ngisho nasesiswini esikhulu sinombolo encane yamakhalori. Ukudla lokhu kudla kusiza ukunciphisa indlala futhi ngesikhathi esifanayo kusiza ukunciphisa umzimba. Izithelo nemifino eminingi zihlangabezana nalezi zinqubo. Ukulahlekelwa isisindo kuzosiza ukudla imifino enjengamakhukhamba, iklabishi, ulethisi, utamatisi, isithombo. Kodwa inani lamazambane ekudleni kufanele lilinganiselwe, ngoba liqukethe isitashi eziningi, okungakwandisa isisindo esiningi. Kusukela izithelo namajikijolo kungcono ukukhetha izinhlobo ezinomsoco nezomuncu - ama-apula, ama-plums, i-gooseberries, ama-currants amnyama nebomvu, ama-cranberries. Izithelo nemifino enhle akufanele kusetshenziswe ngokweqile ngokweqile kokuqukethwe kwama-carbohydrate egazini kalula, okuzovimbela inhloso yokulahlekelwa isisindo.
Ukuphuza okusiza ukulahlekelwa isisindo, ungafaka itiye kanye nekhofi elithambile (uma nje kuphekwe ngaphandle kokushukela noma okungenani ubuningi bayo), amanzi amaminerali. Ukuze silwe nesisindo esiningi, i-compotes yezithelo namajikijolo nawo angcono ukupheka ngaphandle kokushukela. Uma uthenga ijusi yezithelo esitolo, kufanele uzame ukuthola izinhlobo ezinjalo lapho ushukela ongafaki khona.
Njengoba ungabona, ungathola imikhiqizo ekusiza ukuthi ulahlekelwe isisindo cishe noma yisiphi isitolo sokudla.