Namuhla, kunezinhlobo eziningi zokudla, abalobi besithembiso esasenza sibe slim futhi sihle. Ungalahleki emva kwabo futhi umemeze zonke izinhlobo ze-supplements ezondla kanye nemikhiqizo yokulahlekelwa kwesisindo. Kodwa izinyathelo ezinjalo "eziphuthumayo", yebo, ziholela ekuphumeleleni kwesikhashana. Ngemva kwesikhathi esithile, yonke into ibuyela endaweni yayo: amamentimitha angaphezu kwamasentimitha ashiya isikhumba sakho, isikhumba senkinga, ukungahambi kahle nokunganakwa, ubuthakathaka nokukhathala okusheshayo. Futhi ngemuva kwabo lapha njengalezi zifo ezintsha. Kungenzeka yini ukuphuma kulo mjikelezo ononya? Kungenzeka futhi kuyadingeka! Kodwa kuzodingeka usebenze kanzima futhi ushintshe ngokuyisisekelo isimo sakho sengqondo ngokudla okunomsoco nokudla okunempilo.
Kodwa kuthiwani ngezingubo ezizithandayo ezisinika injabulo? Isibonelo, i-olivier yesaladi yemikhosi, ngoba kubhekwa njengokudla okulimazayo? Lesi isaladi esiklasini singasetshenziswa ngokukhethekile ngokususa i-mayonnaise esitolo nge-sosa yokuzenzela, inyama ebilisiwe futhi ingabandakanyi amazambane, futhi esikhundleni samakhakheni, ukhukhamba okhethiwe. Umndeni wami uthanda u-Olivier, futhi ngezinye izikhathi siyaphanda futhi. Ukulungiselela imayonnaise sithatha amafutha omnqumo, amaqanda amaqanda, ijusi lemon, isardard eyomile. Isaladi elinjalo yisampula yenhlanganisela enhle yokudla okunempilo okuhlukene ekudleni okunempilo. Iphakeme kakhulu kilojoule, igcwele amaprotheni, ngakho ungayipheki kaningi.
Eminyakeni engamashumi amabili edlule, umkhuba wansuku zonke wokudla okunomsoco nokudla okunempilo kumuntu wengqondo yengqondo kwakungama-calories ayizinkulungwane ezintathu. Namuhla kuncane kakhulu. Kungani kunjalo? Ngenxa yokuthi sihamba kancane kunabantwana bethu nogogo nomkhulu, sidinga ama-calories ambalwa. Uma kungenjalo, bazobuthelela emzimbeni ngendlela yamafutha. Isibonelo, indoda ehlanganyela kuphela emisebenzini yobuhlakani, idinga u-2.8-3,000 kcal ngosuku. Kwanele owesifazane 2-2,5 izinkulungwane. Omunye akakwazi ukuvuma ukuthi sinezinga elihlukile lempilo kunabantu ababeneminyaka engama-50 edlule. Ukuzivikela kwethu kunciphisa, izinqubo ze-metabolic zinciphisa.
Futhi uzophuza ngisho nangaphezulu , ngoba sidla ukudla okuhlanjululwe nama-preservatives, abathumba, ama-flavor enhancers. Mhlawumbe ukuthengiswa kwemikhumbi yaseSoviet ne-bazaars kwakungabonakali njengento ebonakalayo njengezimpahla ezithengiswa ezitolo ezinkulu zamanje kanye nezimakethe, kodwa ukudla okunempilo kunemvelaphi yemvelo futhi imvelo yaziqonda ngokuzithoba.
Kumele futhi kucatshangelwe ukuthi ukudla okunempilo okunomsoco wokudla okunomsoco akuzona njalo i-caloric, ngoba okuqukethwe kwekhalori kungumthamo wamandla ashushu okutholiwe ngenxa yomlilo womkhiqizo. Kodwa-ke, amafutha emfuyo namaprotheni, akhiqiza amakholori amaningi lapho eshiswa, anganiki umzimba amandla afanayo! Ngaphezu kwalokho, ngisho bayisusa - ukugaya. Yingakho emva kwesidlo esinomsoco ohlala njalo ufuna ukulala.
Ngokungafani nama-proteine ezilwane , ama-carbohydrate angamafutha afana ne-fibre, okusanhlamvu okusanhlamvu, kanye nemifino yemifino yimikhiqizo ephumelela amandla okudla okunempilo. Kodwa imifino kanye nezithelo eziwusizo aziqukethe kuphela ama-kilojoule, kodwa futhi namavithamini kanye nezici zokulandelela futhi zihlungwa ngokuphelele.
Kunemifino yonyaka elula. Futhi kuthiwani nge-off-season? Utamatisi obomvu, uphepele, ukhukhamba, i-zucchini, i-zucchini kanye neminye imifino ekhangayo edayiswa esitolo akuyona into engcono kakhulu. Kuyafaneleka ukunikeza okuthandwa yizinyosi zezinyosi zethu, izaqathe, izimpande zesilimo esidliwayo esinamagatsha anamanzi, iklabishi omhlophe, u-anyanisi kanye nesikhwama. Imithombo emihle yamavithamini - i- sauerkraut , utamatisi oqoshiwe kanye namakhukhamba. Ukuphela kokudla okunempilo okusemathinini okudla okunempilo: uviniga nama-preservatives enza kube yingozi. Ama-apula amasha futhi ahlosiwe, amajikijolo asanda kubanda, kanye nezithelo ezomisiwe okuzokwazi ukulungisa ama-compotes awusizo ezithelo.
Kungani imifino nezithelo nokudla okunempilo kubalulekile emzimbeni?
Iqukethe ama-enzyme athuthukisa ukugaya. Ngaphezu kwalokho, imifino iyinamandla: asisebenzisi ikhalori elilodwa ekugayeni kwabo, azilayishi izigulane zokugaya nesisu nhlobo. Yingakho kuphelele ukuhlanganisa inyama nemifino.
Indlela 'yokufundisa kabusha' imikhuba yabo yokudla?
Kulula. Uma unquma ukuzilungisa, buyekeza inani lalowo nalowo owenza isidlo esisodwa. UMerilo uyintendeni yakho. Njengoba iminyaka isundu sinciphisa - kusho, futhi izingxenye nazo. Udinga izikhathi ezingu-3-4 ngosuku. Asizona izilwane zokwanelisa indlala kanye nosuku, kodwa hhayi izinsana zokuzidla njalo. Owesifazane ofuna ukuba nesikhumba esihle, isisindo esivamile kanye nempilo enhle, kufanele ahambisane nomthetho: emva kuka-18: 00 akukho iziqu! Indoda edla ngokuhamba kwesikhathi, iphakamisa ukubukeka okungapheli. Futhi akukho lutho ongayenza ngakho.
Ngisho noma ukudla kwakusizo yini? Akukwenzeki emva kwehora lesithupha kusihlwa kusihlwa okuwusizo we-pancreas - iqala ukuphumula, umsebenzi wayo wehla ngokuqinile. Ukudla kufanele kugaywe futhi uye endaweni eya kuyo (ekudleni, ekuvikelweni komzimba), futhi kungabonakali ngaphakathi kwendlela yokudla kwamathumbu. Zonke izitho zokugaya ziyancipha kancane kancane umsebenzi wazo kusihlwa. Insimu yesisu ilele, futhi thina kuye - emva kwehora! Ngaphezu kwalokho, ukudla okucwengileko ngumthwalo osindayo kuwo wonke amasistimu: ukugaya ukudla, isifo senhliziyo, isifo. Ama-preservatives ancipha zonke izinqubo zangaphakathi futhi asisadingi ama-khalori amaningi njengangaphambili. Yebo, uma umuntu eya ejimini. Kodwa lokhu akulondolozi ngaso sonke isikhathi. Umthwalo womzimba kufanele ube njalo: kwasekuseni futhi uhambe, udliwe futhi ugibele, udla isidlo sakusihlwa futhi uhambele! Futhi sivame ukuphuma ngale ndlela: sidle futhi sihlale phansi noma silale - yingakho inkinga.
Ake sithi owesifazane 3-4 izikhathi ngesonto uya ejimini lokudoba, echibini lokubhukuda noma ukudansa. Ungakwazi kanjani ukubala inani lokudla ngendlela efanele? Kubalulekile ukungeza kwimikhiqizo yokudla okuzosiza ukukhokhela lokho okusetshenziselwa imali yokuzikhandla ngokomzimba. Lokhu amaprotheni, amafutha emifino: inyama, inhlanzi, i-cottage shizi, amaprotheni ukudla okunempilo okudla okunempilo (inombolo yabo kufanele yande ngenye yesithathu). Kumele uphinde uphuze amanzi amaningi: kufika ku-2-2.3 amalitha.
Entwasahlobo kuyasiza ukuqhuba inkambo yokuhlanza ukusiza umzimba ukuba ususe ubuthi kanye ne-ballast izinto eziqongelelwe ebusika.
Indlela yokwenza kahle? Indlela elula futhi ephephile yokusiza izitho zokugaya - izinsuku ezingu-5-7 "uhlale" emifinini: ebilisiwe noma egobile, ngaphandle kasawoti, cishe ngaphandle kwamafutha (isipuni samafutha emifino ngokukhonza). Lezi zinsuku awukwazi ukudla ushukela, ukukhipha: itiye, ikhofi, ushokoledi. Umbuso ufana: ukudla kwasekuseni ngaphambi kuka-18: 00. Ngemuva kweviki elinjalo lokulayisha kukhona ukukhanya, isifiso sokuphila. Siqala ukuqonda umhlaba ngendlela ehlukile, njengoba kwakunjalo ebuntwaneni, igcwele imibala emisha ekhanyayo, iphunga, izinzwa.
Ngingazizwa ngijabule ngezingcosana zemifino ngosuku? Izinsuku ezintathu zokuqala uzoba nzima kakhulu, ulambile. Futhi uma ungazi ukuthi ungayinciphisa kanjani, kuzodingeka ufunde lokhu. Umuntu onengqondo kufanele akwazi ukubekezelela futhi anqabe okuthile uma ehlose umphumela. Kodwa emva kwezinsuku ezintathu uzozizwa unamandla amakhulu, kuyoba khona ukulasha kwamandla, umuzwa wokuthi ungakwazi ukugoqa izintaba.
Ingabe kuyadingeka ukunciphisa inani lemifino? Ebilisiwe noma e-steamed, iba nzima, okusho ukuthi isabelo sabo sanda. Isibonelo, inqwaba yeklabishi ephekwe umbhangqwana isithathu kathathu kunesisindo esifanayo. Ukudla okunomsoco wemifino kanye nokudla okunempilo nakho kuyanda, kodwa umsebenzi wokuhlanza amathumbu, lapho i-fiber, idlula emathunjini, ivula izidakamizwa, igcinwa ngokuphelele! Impahla emihle yemifino ebilisiwe noma e-steamed - ayicasuli ama-pancreas, ahlanze ngokuphelele i-gallbladder nesibindi. Ngaphezu kwalokho, bahlanza izingxube emathunjini futhi banikeze ama-enzyme namajusi abo. Ungakhohlwa ukuphuza okungenani amalitha angu-1.5 ngosuku.
Uma ushiya ukudla , kufanele kancane kancane uqalise isilwane samanzi (oatmeal, irayisi, u-buckwheat), ukunciphisa umthamo wemifino. Ipheshana lethu lesisu lithanda okusanhlamvu futhi lihlala libajabulisa. Ngentambama, ucezu lwamafutha aphansi aphekiwe amhlophe kufanele lufakwe emifinini abilisiwe noma eqoshiwe noma isobho semifino.
Kungenzeka yini ukuthi wonke umuntu abe nokudla okunjalo? Ekuqaleni, umzimba awuqondi ukuthi kwenzekani, imibhikisho, "kubuza" ushokoledi, ikhofi. Lesi simo singaqhathaniswa nesimo lapho umuntu ongenamakhaya ethathwa emgwaqweni futhi egeza-ahlanzekile. Ekuqaleni isikhumba sakhe siphikisana, sishaya futhi sibuhlungu kusuka ekuhlanzeni! Kodwa-ke, lapho ebona ukuthi kuyamjabulisa kakhulu ukuhlanzeka, akafuni ukubuyela odakeni.
Umuntu okhululiwe emfucumfuceni yangaphakathi , uphefumula lula, usebenza. Izitho zangaphakathi zisebenza kalula futhi azithathi amandla. Lapho wonke amangqamuzana ethu "ephutshiwe" ngemikhiqizo ye-metabolism, i-hormone yenjabulo serotonin ayikwazi "ukudlula" emizweni yethu, futhi sivuka sesikhathele kakade.
Uzizwa kanjani ngokuhlanza ekhaya ngamafutha omnqumo nejusi lemon kanye nezinye ukudla okunempilo?
Ngokuqondene nanoma yisiphi isinyathelo sezokwelapha, isibonelo, ukuhlinzwa noma ukwelashwa ngemithi. Ngeke ukwazi ukususa i-appendicitis ekhaya! Ngendlala engalawuliwe noma ukudla okukhethiwe ngokungahleliwe, i-bile ducts nesibindi ayikwazi ukulungiselela kahle umthwalo obukhali. Futhi esigabeni sokugcina sokuhlanza, uma uphuza ibhotela kanye nejusi lemon, futhi amadokodo ahlangana ngokungazelelwe futhi aphume ngaphandle, izinto ezingalindelekile zingenzeka. Ikakhulu uma kukhona amatshe ku-gallbladder, izinkinga zesibindi (i-hepatitis, pancreatitis) - umthwalo onjalo ungabulala! Nge-gastritis, kunengozi yokuvuvukala kwe-mucosa ngisho nokwakhiwa kwezilonda.
Iqiniso lokuthi amafutha azokwenyusa umphumela wejusi kuyisiyaluyalu: unemvelo enobungozi, futhi yanciphisa kuphela isikhala se-alkali. Ukuqhathaniswa kwe-contraindications yi-ulcerative colitis, i-hemorrhoids. Uma unomuzwa wokuthi udinga ukuhlanzwa okungathí sina, qala ngokuvakasha kukadokotela. Uzokutshela lokho onakho ngempela: i-malaise elula noma ukubonakaliswa kwesifo esibi kakhulu. Futhi uma ebona kudingekile, uzobe ephakamisa uhlelo oluhle lokuhlanzwa okungeke kukulimaze.
Uphawula kanjani emzekelweni othi "Umuntu uyadla"? Ezingeni lezinto ezibonakalayo, ngempela siyinto esiyidlayo. Amaseli ethu, isikhumba, izinwele, izipikili zakhiwa ngokudla. Kulezi zinto, sithola amandla, izakhi zokulandelela ezidingekayo namavithamini, okuqinisa ukuzivikela kwethu. Futhi lapho kulungiswa kakhulu ukulungiswa kokudla kwamaprotheni, amafutha, ama-carbohydrate, amavithamini nezinye izinto ezibalulekile, sizizwa sikhululekile nakakhulu futhi sibukeka kangcono.
Yingakho konke ukudla okunempilo esikudlayo kufanele kube ngekhwalithi enhle futhi kukhethwe kahle (ngokusho kweminyaka yobudala, izifo ezedlule, umthamo). Ukudla okunjalo kugawulwa kalula emathanjeni omzimba, kunikeza injabulo kanye nempilo enhle futhi kukhulule ngisho nalesi sifo!