1. Kudingeka udle ngesikhathi esifanayo
Umgomo wokudla okunempilo yindlala enempilo, lapho umuntu ejabule futhi enesisindo sesinkwa. Ngemuva kwe-hypothermia, ukushisa okukhulu, imizwelo ephazamisayo nangemva kokusebenza kanzima, kungcono ukungabi etafuleni ngesikhathi esisodwa, kodwa kancane emaminithini amabili. Uma ungahambi kahle, ungadli ngokusebenzisa amandla. Umzimba usindisa amandla, okungase kudingeke ngesikhathi sokugula. Futhi uma edinga ukudla, angakunika isibonakaliso.
2. Akudingeki udle kwasekuseni
Lapho sisebenza emsebenzini emva kokudla kwasekuseni okuphefumulayo, ngakho-ke, asivumeli ukudla ukuba kutholakale kahle, kodwa amakhanda ethu awavunyelwe ukucabanga. I-75% yegazi igxila esiswini, futhi inqubo yokugaya ihlala amahora amane. Kungcono udle amahora amathathu emva kokulala, bese usuku lonke ungeke ulambile. Kungcono ukudla ibhulakufesi elikhanyayo - i-porridge kanye netiyi. Imikhiqizo yenyama ingadliwa kakhulu ngesidlo sasemini.
Lungisa isidlo sasekuseni sokudla
Ilayisi ne-cottage shizi
Faka amagremu angu-100 we-cottage shizi amafutha angu-10, ne-isipuni esisodwa esisikiwe, kanye nezipuni ezimbili ubisi lonke, usawoti, pepper. Futhi ubeke izingxenye ezintathu ezincane zelayisi abilisiwe.
Cocktail of plums kanye nobisi
Thatha amagremu angu-100 yobisi, amagremu angu-150 we-plums avuthiwe bese ufaka amathisipuni angu-5 ushukela, isinamoni. Phuma emathanjeni okugeleza bese ucindezela ijusi. Ake sihlanganise ijusi ngobisi obilisiwe obisikiwe, engeza isinamoni noshukela.
3. Akufanele kuhanjiswe
Ngaphansi kwemithetho yokudla okunempilo okuvela ekudleni, umuntu kufanele ajabule. Ngesikhathi sokudla, akudingeki uphazamiseke ngezinto ezingaphandle, futhi ukudla kufanele kuhlolwe kahle. Njengoba ukuhlakanipha kwaseMpumalanga kusho, udinga ukuhlaziya ukudla okuphindwe kasikhombisa, bese uzothola isisindo.
U-Anfisa Chekhova weluleka okulandelayo: indlela efanele yokulahlekelwa isisindo ukudla kahle nokuzithanda wena. Uma ufuna, kukhona, ungakwazi ukuthenga okuthile okumnandi, kodwa akudingeki ukuba "boo".
UDemi Moore - inkanyezi yaseHollywood idla ukudla kokudla kwemifino, sekuyisikhathi eside ekhishwa ubisi, inyama, ushukela futhi ekhetha imifino nezithelo ezintsha. Ngenxa yalokhu kudla, uDemi Moore ukholelwa ukuthi isimo sesikhumba sakhe singcono kunasebusheni bakhe, lapho engayitholi imithetho yokudla okunempilo.
Indlela ethakazelisayo yokukhohlisa isisu sakho, ukuze ukudla ngemuva kokudla kudle isikhathi eside kunokujwayelekile, udinga ama-2 amathisipuni amafutha omnqumo, imizuzu eyishumi ngaphambi kokudla.
4. Fiber ngaphezulu
I-fibre yi-fiber yokudla etholakala ekutheni izitshalo, ayinayo i-insoluble futhi ayinamathele.
I-fibre engenayo-etholakala ezithelo, imifino, irayisi, ukolweni kanye ne-rye bran. Ngokuyinhloko, ziqukethe i-peel, zivule emanzini, njenge-sponge futhi zisuse zonke izinto eziyingozi emzimbeni. Ngakho, kube nomthelela ekuhlanjululeni umuthi wamathumbu.
I-soluble - etholakala ezithelo, imifino, ubhontshisi, i-oat bran, ijwayelekile ukuba i-microflora emathunjini.
Ukuze uzizwe uphilile, udinga ukudla nsuku zonke ngesigamu se kilogram samajikijolo, izithelo nemifino. Imifino nezithelo kuvuselela izinqubo zokuvuselela umzimba, kunciphisa umzimba wokuqothulwa, kuhlanza indlela yokugaya. Bandisa ikhono lomzimba lokulwa nezifo futhi kwandise ukuzivikela.
Risotto kusuka imifino - ngamunye ukukhonza
Thatha amagremu angama-30 elayisi bese ubilisa ngamanzi anosawoti, cwilisa. Amagremu ayi-100 yemifino kanye nezimpande zibe ngamacube noma ama-straw, akhishwe ngamafutha omnqumo noma amafutha e-soybean, engeza imifino engafani yesikhala se-parsley, usawoti ufaka ukunambitha.
Sizothululela iqanda, elixubene nobisi, ukupheka ngamanzi okugeza noma ukubhaka kuhhavini.
Engxenyeni eyodwa eqediwe yesidlo esilungisiwe kakade iqukethe kuphela 243 kcal.
5. Amaprotheni okuvela emfuyweni kumele abe khona
Inhlanzi nenyama - imithombo ebalulekile yamaprotheni. Ngosuku umuntu kudingeka adle izinhlanzi okungenani amagremu angu-70, nemikhiqizo yenyama ngamagremu ayi-100.
Kudingeka izinhlanzi ukuze umzimba uvimbele izifo zenhliziyo. Ukushaya, ukuhlasela kwenhliziyo, ischemic isifo senhliziyo, isifo sokuqina kwamandla aphezulu sikhuphuka ngokumelene nesimo sokudla ngokweqile kwe-cholesterol.
Inhlanzi iqukethe ama-acid acids, okuphilisa, avimbela ukufakwa kwe-cholesterol ezindongeni zezitsha zethu. Mhlawumbe imfihlo yokuphila isikhathi eside kwamaJapane ukuthi badla ama-gramu angu-200 wezilwandle zasolwandle ngosuku.
Steaked Steak
Sizogeza inyama yenkomo bese sinquma izicucu ezinsikeni zomzimba we-muscle, sizoyishaya, bese sakha i-steak oval. Fry ngaphandle kwamafutha epanini lokuthosa, ufafaze amanzi amancane, usawoti kanye nokuncane okukhishwe. Ngaphambi kokukhonza, ufafaze i-parsley eqoshiwe bese uhlobisa ngamathanga elamula. Khonza ngemifino namazambane.
Ngama-gramu angu-100 aqukethe ama-132 kilocalories.
Izakhamuzi zithi amaprotheni anika umqondo wokuphuza ukwedlula ama-carbohydrate namafutha. Futhi kuneluleka ukuba uqale ukudla nokudla kwamaprotheni. Isibonelo, uma unenhlanzi nemifino yokudla kwasemini, udinga ukudla inhlanzi kuqala, bese kuthi konke okunye.
I-cod eqoshiwe nama-apula
Hlanza futhi uhlanza i-cod, ususe umgogodla namathambo. Sizoyigcoba imizuzu engama-30 ngobisi, sizoyomisa bese siwasawoti. Ama-apula ahlanjululwa futhi anqunywe zibe tincetu futhi sizobafaka ngezinhlanzi. Ufafaza ngamafutha we-soya, ugoboze bese ubeka kuhhavini imizuzu engu-25.
Ukudoba akushiswa, udinga ukufafaza ngamanzi. Ngaphambi kokukhonza, ufafaze i-parsley. Khonza amazambane abilisiwe nama-saladi kusuka emifino eluhlaza.
Esikhundleni sekhodi, ungathatha i-bream, i-pollock, i-pike, i-carp. Isidlo esilungisiwe siqukethe ama-kilogram angu-141. Lezi zitsha zinconywa ukubukeka okungenasiphelo kanye ne-cellulite.
6. Akufanele ushiye isinkwa
Umthombo oyinhloko wama-carbohydrate yimikhiqizo yokubhaka. Ngomuntu, isilinganiso sezinsuku zokusetshenziswa kwesinkwa yi-300 amagremu, kulabo abasebenza ngokuzikhandla, emisebenzini yomzimba, nalabo abasebenza emisebenzini yobuhlakani badinga isinkwa esincane.
Eqinisweni, izakhamuzi zaseRussia zidla amagremu angama-400 ngosuku, kuyilapho izakhamuzi zamazwe aseYurophu zidla ingxenye yesinkwa esiningi. Isinkwa ekudleni okuningi sikhona, into eyinhloko ukuthi akugcini nje ukuphekwa, kepha kwakunezinsuku ezimbili ubudala.
Sandwich ngenyama
Thatha isinkwa sesinkwa, esenziwe kusukela ku-wholemeal nge-bran, sisakaze nge-isipuni se-yogurt, kusuka phezulu sabeka ucezu lwezinkukhu abilisiwe kanye nama-gramu angu-50 wekhukhamba kanye no-utamatisi osikiwe. Fafaza ngamakhambi. Sandwich senza itiye we-herbal.
7. Ekudleni kumele kube yi-porridge
Njengesinkwa, kufanele kube khona iphariji, iyimithombo emangalisayo ye-carbohydrate futhi ihlala indawo ehloniphekile ekudleni kwethu. Nsuku zonke, abantu badinga ukudla amagremu ama-3, ama-pearl nama-millet okusanhlamvu, ama-gramu angu-8 welayisi nama-gramu angu-10 we-oats kanye nokwehla okunye.
Ukuze ungapheki okusanhlamvu okuncane ngosuku futhi ungalingani isivamile nge-spoon, kuzoba ngcono nakakhulu ekuseni ukuze udle iphariji ezivela ezinhlobonhlobo ezahlukene. Ngakho, izonikeza isidingo somzimba wakho ku-croup.
Ilayisi iphariji omisiwe
Masithathe ama-250 amagremu we-rice ubisi oluhlanganiswe namahlumela kakolweni nezithelo zomisiwe.
Kuyiphutha ukucabangela ukuthi i-muesli i-calorie ephansi, kuxhomeke endleleni yokulungiselela nokwakhiwa. Njengomthetho, bahlosiwe uju kanye nesiraphu emafutheni omifino, okwandisa okuqukethwe kwekhalori ye-muesli.
Ukuze ungatholi lutho olungcono, kungcono ukupheka isikhukhula se-oatmeal, futhi esikhundleni sezithelo ezomile sizothatha futhi sengeze izithelo ezintsha. Udinga ukwazi ukuthi i-apricot iqukethe ama-kilocalories angu-18, futhi kuma-apricot omisiwe kakade aqukethe ama-kilocalories angu-27.
8. Yidla amanzi amaningi
Isiphuzo esiphansi kakhulu sekhalori ngamanzi. Uma uphuza izibuko zamanzi ezingu-6 noma ezingu-8 ngosuku, uzosiza umzimba ukuba ugeze izinhlayiya eziyingozi, futhi lokhu kuzosiza ukugcwalisa umzimba wakho ngaphandle kwamakorikhi. Inzuzo yamanzi aluhlaza ukuthi ngokuphuza amanzi, uyeka ukuphuza i-calorie eliphezulu, iziphuzo ezimnandi.
Ngokuvamile abantu ababalanga amakholori eziphuzo eziphathekayo, futhi musa ukuzihlanganisa lezi ziphuzo ngokudla ngokweqile, futhi lesi yisitatimende esiyiphutha. Izinzuzo zesiphuzo esiningi zilandelayo: ukondla kunciphisa, kanti ibhalansi yamandla igcinwa ezingeni elifanele. Ungathathwa ngamanzi amaminerali, ama-salts asekubunjwa kwawo, gcina amanzi emzimbeni, wephuze inqubo yokulahlekelwa isisindo.
9. Sizihlelela izinsuku zethu
Amaviki eviki yisikhathi esikahle sokukwazi ukuhlanza umzimba wethu wezinyosi bese ugcwalisa izimpahla zamanzi - lokhu. Sifaka imifino emisha, izithelo namanzi amaminerali ngaphandle kwegesi. Zibekele umsebenzi wokudla imifino kaningi ngesimo esibhakabhakeni.
Qala ekuseni wethu ngezingilazi ezingu-3 zamanzi afudumele, abilisiwe, engeza ama-3 noma 4 ama-orange noma i-lemon kuwo. Isiphuzo esinjalo singahlanza isibindi.
Usuku lonke, uphuze izibuko ezi-3 noma ezine zejusi esanda kufakwa kusuka emifino noma izithelo. Ijusi elimnandi kakhulu lihlanjululwe ngamanzi amaminerali.
10. Khumbula umuzwa wesilinganiso
Kumsoco omuntu, akukho mkhiqizo ovinjelwe, uma ulungele futhi uphephile impilo. Imikhiqizo ye-confectionery, itiye, utshwala akukaze kubhekwe njengemikhiqizo ewusizo ikakhulukazi, kodwa amazinga amisiwe ngokuphepha.
Ngosuku ongadla ama-gramu angu-2 amaqabunga amaqanda omile, igramu eyodwa yekhofi, iningi labo lingakhulula isimiso sezinzwa.
I-confectionery, i-jelly, i-jam, i-honey, ushokoledi, amakhukhi, amaswidi, ushukela ngeke ulilimaze, uma ubona isilinganiso, khona-ke le mikhiqizo yenani eliphelele lingadluli ama gramu amahlanu ngosuku. Kodwa nje thina sisebenzisa izikhathi ezimbili noma ezintathu ngaphezulu izimo ezivumelekile. Okungcono kakhulu ukuthi kuzoba yi-ama-berries nezithelo ezinhle.
Manje siyazi ukuthi indlela yokuphila enempilo, ubuhle, ukuvumelana, nendlela yokuphila ngendlela enempilo futhi, ngokuyibuka, sizobe sihle futhi sihle kakhulu.