Ukufunda nje umlayezo - ukudla neqembu legazi akuxhunyiwe ngokungaxhunyiwe. Amaqembu amane egazi - izinhlamvu ezine ezihlukene, kufaka phakathi kokuthandwa kwe-gastronomic. Sihluke kakhulu. Bheka, abantu bazizwa futhi baziphathe ngendlela ehlukile, futhi lokhu akumangalisi. Kungani abantu ababili badla into efanayo, ukuthola isisindo, kanti enye isalula? Kungani sonke singakwazi ukujabulela ukunambitheka kwe-dessert oyikhonzile ngaphandle kokubeka engozini yokuziphendulela? Kungani umuntu oyedwa otheleleke kubantu ababili abaye baxhumana neziguli ze-influenza? Kungani sisabela ngokuhlukile kokucindezeleka? Iningi lethu lizophendula: "Ngoba sesilungiselelwe izakhi zofuzo." Futhi ziqinisile - ngaphandle kwalokho akuwona wonke umuntu owazi ukuthi ukuguquka kwezakhi zofuzo akuxhunyaniswe kahle negazi lethu. Futhi ikakhulukazi - neqembu legazi.
Igazi yizicubu eziphilayo. Lesi yisihluthulelo esivula umnyango wezwe elingavamile lomzimba womuntu. Ithinta ukuguquka nokuzivikela emzimbeni ezihlukahlukene, impilo engokomzimba nengokomzwelo, amandla kanye nokuphila isikhathi eside. Futhi ukuthi sihluke kanjani komunye nomunye ngokubukeka, umbala wesikhumba, izigxivizo zeminwe noma ukuziphatha, namaqembu egazi ahlukile. Abantu abanezinhlobo ezahlukene zegazi banezidingo kanye namathuba ahlukene ngokuphelele. Nakuba lokhu kuzwakala kungenakuqhathaniswa, kodwa kunjalo ngempela. Liyiqembu legazi elibeka ngokuyinhloko ukuphila kwethu. Ososayensi baqale ukucwaninga kule ndawo, kodwa iziphetho zokuqala ziye zabangela ukuguquka kwangempela ezweni lesayensi. Ukwazi iqembu legazi, ungakwazi ukugwema ukutheleleka ngezifo eziyingozi, ugcine isisindo esifisekayo, uvimbele ukubonakala komdlavuza nesifo senhliziyo, unciphise inqubo yokuguga.
Nokho, ake sikhulume ngomsoco. Yiqiniso, ukudla okunempilo ngokuhambisana neqembu legazi akuyona i-panacea yazo zonke izinto ezimbi. Kodwa izincomo ezinikezwa ososayensi zisiza ekubuyiseleni ukuvikelwa kwemvelo komzimba. Ngosizo lwabo, iwashi lezinto eziphilayo lilawulwa, futhi igazi lihlanzwa izinto eziyingozi - i-lectins (agglutinins). Ukulandela lezi zincomo, kungenzeka ukunciphisa ukubhujiswa kwamangqamuzana ngesikhathi sokuguga, lapho kukhona khona izifo, kungenzeka ukuheha izindlela zangaphakathi nezangaphandle eziphumelelayo kakhulu zokulwa nalesi sifo. Ngakho-ke, sinikeza izincomo ekudlaleni abantu beqembu ngalinye legazi.
1 (0) iqembu legazi.
Ithimba elidala kunazo zonke futhi lingamalungu egazi, okwakhiwa phakathi kwabantu abangaba ngu-50 000 eminyakeni ngaphambi kwesikhathi sethu. Abalingiswa abameleli abanethonya kakhulu besintu - lolu uhlobo lomholi, noma abantu abazimele. Abantu beqembu le-1 legazi banezinhlelo zokuzivikela ezinamandla futhi eziqinile zokugaya ukudla. Iphuzu elibuthakathaka ukungabi nokubekezelelana. Futhi ukuguquguquka kancane ekushintsheni kokudla kanye nezimo zemvelo. Isivikelo somzimba sokuzivikela sikwazi ukuhlasela amangqamuzana namathambo akho ngaphansi kwezimo ezithile. Ngenxa yalokho, ingozi yokuthuthukisa izifo ezizimele (isibonelo, i-rheumatism) iyanda. Ezinye izifo ezivamile: izinkinga ngegazi, i-thyroid, isilonda, ukungezwani komzimba.
Uma unenkinga yokukhuluphala, qiniseka ukuthi igciwane lakho le-thyroid lisebenza ngokujwayelekile. Inkinga nge-gland yegciwane ingabangela ukuphazamiseka kwengqondo.
Imikhiqizo ekhuthaza ukuzuza kwesisindo:
- Isikolweni nembewu - ukuphazanyisa umzimba, ukuphazamisa ukukhiqizwa kwe-insulini;
- Ubhontshisi obomvu - kunciphisa ukungenisa ikhalori;
- Lentils - ivimbela umzimba;
- Iklabishi, amahlumela aseBrussels, ikholifulawa - ukuphazamisa ukukhiqizwa kwamahomoni wegciwane.
Imikhiqizo efaka isandla ekulahlekeni kwesisindo:
- Inyama ebomvu, isipinashi, i-broccoli, isibindi - ishesha isisombululo;
- Usawoti ohlotshisiwe nolwandle - ukwandisa ukukhiqizwa kwamahomoni wegciwane.
Ukudla okumnandi kubantu abaneqembu eli-1 (0) legazi:
Inyama. Inyama ifakwe kahle kuleli qembu legazi. Nokho, ungasebenzisi kabi kabi inyama. Kubalulekile ukugcina ukulinganisela phakathi kwamaprotheni nama-carbohydrate okudliwe ukuze ukukhululwa ngokweqile kwesisu kwe-asidi akuholeli kwisilonda. Izingxenye ezinconyiwe zingama-200 g amadoda namadoda angu-150 g abesifazane besithupha ngesonto. Inyama "ewusizo": yenkomo, i-veal, iwundlu, isibindi, inhliziyo. Gwema ukudla isidleke, ihansi, inyama, ingulube.
Izinhlanzi nezilwane zasolwandle. Ziwusizo kakhulu, ngoba amafutha enhlanzi anomphumela omuhle ekubunjweni kwegazi. Ngaphezu kwalokho, amafutha wezinhlanzi iyisilungiso esihle kakhulu sokulwa nesifo sochungechunge sesilonda (se-Crohn's). Inani eliphakanyisiwe li-servings amahlanu ngesonto ngaphezu kuka 180g. Izinhlobo eziwusizo kunazo zonke izinhlanzi: i-herring, i-mackerel, i-halibut, i-trout, i-salmon, i-sardine, i-cod. Gwema i-salmon ne-caviar.
Amaqanda nemikhiqizo yobisi. Kunconywa ukugwema ukusetshenziswa kwemikhiqizo yobisi kanye namaqanda ngabantu abadala abane-1 iqembu legazi. Kodwa-ke, uma ungakwazi ukwenza ngaphandle kwemikhiqizo yamaqanda namaqanda, ukusetshenziswa kwabo akufanele kudlulele: amaqanda amane ngesonto, izingxenye ezintathu zama-60g ushizi (ama-neatral cheeses: feta, mozzarella, tofu) kanye no-1 inkomishi yobisi lwe-skim ngesonto. Ibhotela eligunyaziwe ngobuncane. Okungavumelekile: ushizi omhlophe nephuzi, ukhilimu omuncu, i-kefir, i-parmesan ushizi, i-ayisikhilimu, ubisi lonke.
Imifino. Okuwusizo kunazo zonke: ama-beet, u-garlic, i-chicory, i-horseradish, i-leek, i-ulethisi, i-anyanisi, i-parsley, u-anyanisi oluhlaza, ithanga, isipinashi, uphepha obomvu namazambane. Yidla okungaphezu kuka-5 ama-gram angu-200 amagremu aluhlaza futhi aphekwe ngesonto. Kukhona, ngeshwa, ngaphandle. Ngaphezu kwalabo ababuthakathaka imisebenzi yegciwane le-thyroid (i-Brussels, iklabishi omhlophe, obomvu, iBeijing, umbala), kufanele futhi udle isikhunta esincane kanye neminqumo (ukwandisa ukusabela okwenziwe okwehliswayo), amazambane namaqabunga (ukukhuphuka kwempawu zesifo sofuba), kanye nommbila, i-avocado kanye utamatisi.
Izithelo. Okuthandwa kakhulu yizithelo "ze-alkaline" (ngenxa yokuthambekela kwabameleli beqembu elingu-1 legazi ku-acidosis). Lezi zihlanganisa: ama-plums, amapulisi we-cherry, amakhiwane. Izinsizakalo eziphakanyisiwe - izikhathi ezingu-4 ngosuku ezingaphezu kuka-150 g. Gwema ukudla okuningi: ama-oranges, ama-tangerines, amajikijolo, ama-rhubarb nama-strawberries (ngenxa yobuningi be-acidity), amakhabe (amavononi, amakhabe) kanye namakakhukhunathi (amanani amaningi amafutha agcwele.) Ezinye izithelo abahlanganyeli.
Izitshalo kanye ne-pasta. Ngeshwa, azikho okusanhlamvu okukhethekile okuphakanyisiwe kanye nephasika laleli qembu. Iqembu elingathathi hlangothi lihlanganisa zonke izinhlobo zokusanhlamvu nefulawa rye. Zingadliwa, kodwa mhlawumbe zingekho izikhathi ezingu-200 g ngesonto.
Izinongo. Okuwusizo kakhulu i-curry, i-parsley, i-peype e-cayenne ne-turmeric. Baqeda ukucasuka kwepheshana lokugaya. Gwema ama-capers, i-sinamoni, i-nutmeg, i-pepper, i-vanilla, uviniga, i-ketchup nama-marinades.
Iziphuzo. Umthelela owusizo: ama-herbal teas ne-lime kanye nejusi le-mint, inja rose ne-ginger; amanzi amaminerali; i-cherry, i-phaphapple nama-plum juice. Gwema ukuphuza: i-apula nejusi le-orange; ikhofi, itiye elimnyama; iziphuzo ezithambile ezithambile; imimoya eqinile.
Okunye. Umphumela omuhle wamafutha omnqumo (kuze kube yizipuni eziyi-8 ngesonto), imbewu ye-sunflower kanye nama-walnuts adonsela ukunakwa. Gwema ukudla: imbewu ye-poppy, amantongomane (ngaphandle kwama-walnuts), ubhontshisi, i-lentils, ama-flakes okusanhlamvu, isinkwa se-oatmeal nesimhlophe.
Amavithamini nezithako. Abantu abaneqembu legazi elilodwa kufanele banikeze umzimba ngamavithamini weqembu B no-C, kanye ne-calcium, i-iodine, i-manganese. Inani eliningi lamavithamini E alihleleki, njengoba likhulisa i-coagulability yegazi. Ukumnika okuphakanyisiwe kwempande yelayisensi. Ususa ngokuphelele ukucasuka okuvamile kuleli qembu lekhanda elimangcwaba lepheshana lomzimba.
Umsebenzi womzimba.
Ngokusobala, ukudla akuyona yonke into edingekayo. Abantu abaneqembu lokuqala legazi, njengombuso, banamandla, anempilo futhi anethemba elihle. Kodwa-ke, kumele basebenze ngokomzimba ukuze babhekane kalula nokucindezeleka nokukhuluphala ngokweqile. Ukuvivinya umzimba okunconywayo: ukuvivinya umzimba, ukubhukuda, ukugijima, ukuhamba ngebhayisikili, imidlalo yezemidlalo, ukudansa, ukuhamba okunamandla. Okungcono, kuyadingeka ukuhlanganisa le midlalo 4 izikhathi ngesonto imizuzu engu 30-60.
2 (A) uhlobo lwegazi.
Leli qembu legazi lavela eMhlabeni, eMpumalanga Ephakathi, eminyakeni engaba ngu-25 000 ngaphambi kwesikhathi sethu. Leli yiqembu legazi lama-nomads wokuqala. Kwadingeka bahambe ezindaweni ngezindawo, bashintshe indlela yabo yokuphila ngokufaka ekudleni kwemikhiqizo engaziwa kubo. Futhi, ukunyakaza okuqhubekayo kwashintsha ubuntu babo, okwenza bazimele ngokwengeziwe. Abantu abanegazi lomhlobo 2 bayakwazi ukuzivumelanisa kalula nezinguquko kokudla kanye nemvelo. Bahlakaniphile, abanengqondo, abanesithakazelo futhi ababucayi. Izinkinga zempilo eziyinhloko zihlotshaniswa nezinhlelo zokugaya nokuzivikela. Laba bantu banamathele ekutheleleni kwamagciwane. Izifo ezivame kakhulu kuleli qembu ziyizifo: isifo senhliziyo, umdlavuza, i-anemia, isibindi nesifo se-gallbladder, kanye nesifo sikashukela sezingane.
Imikhiqizo ekhuthaza ukuzuza kwesisindo:
- Ukudla - okugayiwe kahle, okutholakala kalula ngamafutha, kwandisa inani lezinto ezinobuthi emaphethweni emathunjini;
- Imikhiqizo yobisi - iphazanyisa umzimba;
- Ubhontshisi obomvu - buphazamisa ukusebenza kwama-enzyme, izakhi ezenza umzimba ube nomzimba;
- Ukolweni - ukuvimbela isenzo se-insulini, kunciphisa ukushiswa kwama-khalori.
Imikhiqizo efaka isandla ekulahlekeni kwesisindo:
- Amafutha wezitshalo - ukuqinisa ukugaya, ukuvimbela ukulahlekelwa kwamanzi;
- Imikhiqizo ye-Soy - ukwedlula ukugaya nokugaya umzimba;
- Imifino - ukusheshisa umzimba, ukuvuselela amathumbu emathunjini;
- I-Ananas - ukusheshisa kokudla kwekhalori, kushukumise ama-intestinal peristalsis.
Ukudla okuhle kubantu abane-2 (A) iqembu legazi:
Inyama. Kubantu abanesifo segazi 2, kuyadingeka ukukhipha inyama ebomvu ekudleni kwabo. Ukudla okunempilo yizinkukhu (inkukhu, turkey). Ukudla: izikhathi ezintathu ngesonto kuze kube ngu-250 g amadoda nabangu-150 g abesifazane nabantwana. Ukuqhathaniswa kwezinto ezibandayo kunamakhaza okudla okubandayo okuqukethe amakhemikhali e-nitrojeni, ngoba angakwazi ukufaka umdlavuza wesisu.
Izinhlanzi nezilwane zasolwandle. Inani elivunyelwe lingu 250 g 3-4 izikhathi ngesonto. Iningi eliwusizo kumaqembu amabili egazi: i-carp, i-cod, i-mackerel, i-trout, i-salmon (fresh), ama-sardine kanye nemiski (ukuvinjelwa okukhulu komdlavuza webele). Ayisebenzisi: ama-caviar, ama-anchovies, ama-crabs, ama-herring, ama-shrimp, ama-oysters, i-salmon ebhemayo, ama-lobster, ama-lobster nesimo se-halibut (ezokugcina ezintathu ziqukethe i-lectin ezicasula i-membrane yamangqamuzana yomuthi wamathumbu).
Amaqanda nemikhiqizo yobisi. Imikhiqizo eminingi yobisi kunzima ukugaya. Ngaphezu kwalokho, izinga eliphakeme lokusetshenziswa kwemikhiqizo yobisi liye landa ekwenzeni ukwakhiwa kwemfucumfucu emoyeni. I-Mucus ayikwenyusisi kuphela izimpawu ze-asthmatics, kodwa futhi ibangela ukuba kube khona izifo, ikakhulukazi izifo zokuphefumula. Kubantu abanesifo segazi 2, kungcono ukubuyisela imikhiqizo yobisi ngobisi soy soy and cheese, tofu (ubhontshisi wekhasi). Kodwa uma ungakwazi ukwenza ngaphandle kwemikhiqizo yobisi, unga: i-yogurt kanye ne-kefir (150 ml izikhathi ezintathu ngesonto), i-mozzarella ushizi kanye ne-feta cheese (izikhathi ezine ngesonto, 60 g), ubisi lwezimbuzi kanye noshizi wezimbuzi (izikhathi ezine ngesonto, 60 g) kanye namaqanda (izikhathi ezintathu ngesonto). Okuyingozi: ushizi unesihlungu, ibhotela, ukhilimu omuncu, ushizi we-parmesan, ubisi lwezinkomo, i-cottage shizi ne-ayisikhilimu.
Imifino. Imifino iyasiza emaminerali, ama-enzyme kanye nama-antioxidants. Zingcono ukudliwa okuluhlaza, noma ziphekwe ama-servings angu-6 ngosuku (cishe amagremu angu-150). Okuthandwa kakhulu yilezi: i-beetroot, i-broccoli (i-antioxidant esebenzayo), izaqathe, i-garlic (umphumela we-antibacterial), i-horseradish, i-leek, i-ulethisi, i-anyanisi, i-parsley, ithanga, isipinashi, amahlumela aseBrussels. Gwema ukudla: zonke izinhlobo ze-pepper (zicasula i-mucosa yesisu), amazambane, iklabishi, amakhowe, ama-olives, isitshalo seqanda, ikakhulukazi utamatisi.
Izithelo. Izithelo kufanele zidliwe kuleli qembu kathathu ngosuku. Izithelo eziphakanyisiwe: ama-apricot, amaqabunga (okuqukethwe okuphezulu kwe-potassium), amajikijolo, ama-cherry, ama-grapefruit, ama-kiwi (inani elikhulu levithamini C), i-lemon, umlimi oqoshiwe, omisiwe, i-ananas. Kunconywa ukugwema: ubhanana, ama-mango, ama-oranges kanye nama-tangerines (ecasula isisu), rhubarb, ukhukhunathi namakhabe.
Izitshalo kanye ne-pasta. Lona ngumthombo omuhle kakhulu weprotheyini yemifino. Imikhiqizo enconyiwe kuleli qembu: okusanhlamvu, ikakhulukazi i-oatmeal nelayisi, ufulawa we-rye, i-pasta. Kufanele kudliwe ngesamba se-8 servings ngeviki (izikhathi ezingu-4, okusanhlamvu izikhathi ezingu-4), 1 ukukhonza - 150 g Uma kwenzeka, kufanele ushiye ukudla okucutshungulwa (imikhiqizo eqeda ukuphela) okucasula i-membrane ye-mucous yesisu. Kufanele ugweme ukubhaka kufulawa wekolweni.
Izinongo. Abantu abaneqembu legazi le-2 kufanele babheke izinongo hhayi kuphela njenge-spice yokuthuthukisa ukunambitheka kwezitsha. Inhlanganisela efanele yezinongo zisebenza njenge "amplifier" yesistimu yomzimba. Izinongo eziphakanyisiwe: i-garlic, i-ginger, i-soy sauce nesinaphi. Gwema: i-pepper, i-gelatin, zonke izinhlobo zeviniga, imayonnaise ne-ketchup.
Iziphuzo. Qala usuku ngendebe yamanzi afudumele, abilisiwe nejusi yengxenye yelamula. Ijusi le-Lemon lisiza ekuqedeni i-mucus ukuqoqa futhi kukhuthaza ukugaya. Amanye ama-juice, ikakhulukazi i-alkaline, kufanele adliwe ngesilinganiso sezingilazi ezingu-5 ngosuku. Okunconywa kunazo zonke: i-apricot, isanqante, i-cherry, i-grapefruit, iplamu, i-ananas. Gwema ama-orange ne-tomato juice.
Ama-Herbal teas akhuthaza ukuqiniswa komzimba omzimba obuthakathaka: i-chamomile, inja rose, i-wort yaseSt. John, i-ginger kanye netiye elihlaza. Kubantu abadala, iwayini elibomvu elibomvu elihle (ingilazi ngosuku iyanciphisa ingozi yezifo zenhliziyo) kanye nekhofi, okuvusa ukuvinjelwa kwejusi lomzimba. Gwema ubhiya, utshwala obuqinile, itiye elimnyama neziphuzo ezingezona utshwala.
Okunye . Kumele kubhekiswe umphumela omuhle: amafutha omnqumo, ehlisa i-cholesterol (izipuni ezingu-6 ngesonto). Amantongomane, aqukethe ama-lectin "alwa nomdlavuza". Futhi futhi imbewu ye-sunflower, soy kanye nelayisi.
Amavithamini nezithako. Inani elibalulekile kuleli qembu yilo: amavithamini weqembu B, C no-E, i-calcium, insimbi, i-zinc, i-chromium ne-selenium. Kusuka kwamakhambi okudokotela awusizo: i-hawthorn, i-echinacea, i-valerian ne-chamomile.
Umsebenzi womzimba. Izenzo eziphakanyisiwe: yoga, tai chi, ukuhamba ngamandla, ukuvivinya umzimba nokuvivinya umzimba. Ezemidlalo: igalofu, ukubhukuda, ukudansa. Okufanele, kufanele uhlanganise lezi zivivinyo ngaphakathi kwemizuzu engu-30-45 3-4 izikhathi ngesonto.
3 (B) iqembu legazi.
Iqembu legazi le-3 lakhiwa kubantu cishe eminyakeni eyizinkulungwane eziyi-15 BC ezindaweni eziphakeme ze-Himalaya. Lokhu kungumphumela wokuguqulwa komzimba - ukuguqulwa komzimba ekushintsheni kwesimo sezulu kusuka emazweni ashisayo aseMpumalanga Afrika, kuya ezimweni ezibandayo ezinzima zezintaba eziphakeme. Lezi zinguquko kwakufanele zilinganise ukucindezeleka ngokomzwelo nokwandisa izidingo emasosha omzimba. Abanikazi bamaqembu ama-3 wegazi babonakala ngesistimu yomzimba omzimba oqinile, ukujwayela okusheshayo kakhulu ekushintsheni kokudla kanye nemvelo, isimiso sezinzwa ezilinganiselayo kanye nomlingiswa wokudala.
Ziyakwazi ukubhekana nalokhu: isifo sikashukela esikhungweni sokukhula, isifo esingapheliyo sokugula, izifo ezizimele (isib. I-lupus erythematosus), izifo eziningi ze-sclerosis, nezifo ezingavamile zegciwane. Kodwa laba bantu bayamelana nezifo zentuthuko, njengomdlavuza kanye nezifo zenhliziyo.
Imikhiqizo ekhuthaza ukuzuza kwesisindo:
- Ukolweni - unciphisa ukugaya nokugaya umzimba, okubangela ukuqoqwa kwamanoni, kunokuba uyisebenzise njengempahla yamandla;
- Ukwahlula, imbewu ye-sesame, amantongomane, i-lentils - ivimbela umzimba, ikhuthaza i-hypoglycemia;
- Ummbila - unciphisa ukusebenza kwe-insulin, unciphisa umzimba.
Imikhiqizo efaka isandla ekulahlekeni kwesisindo:
- Imifino eluhlaza, inyama, amaqanda, imikhiqizo yobisi ephansi kakhulu, isibindi - ishesha ukushintsha umzimba;
- Ithi kusuka empandeni ye-licorice - iphikisana ne-hypoglycemia.
Ukudla okunempilo kubantu abane-3 (B) iqembu legazi:
Inyama. Nakuba izondlo eziningi zincoma ukuthi zidle izinkukhu eziningi, lezi zincomo, ngeshwa, azisebenzi kubantu abanegazi lomhlobo 3. Iqiniso liwukuthi egazini lezinyoni eziqukethe ama-muscle fibers, ama-lectin amaningi. Zingozi kakhulu kuleli qembu labantu. Ukuqoqwa kwama-lectin egazini kungandisa ingozi yokugula noma isifo se-autoimmune. Okuthandwa kakhulu yilo: iwundlu, umdlalo no-rabbit. Kodwa, yiqiniso, ingulube, inyama, i-bacon nezinkukhu (inkukhu, idada, ihansi) kufanele igwenywe. Ezinye izinhlobo zenyama azihambisani, futhi zingadliwa. Ekudleni kuvunyelwe ama-3 ama-meat red and izingxenye ezintathu zezinkukhu (mhlawumbe umdlalo) ngesonto. Kubesifazane - 150 g, amadoda - 250 g.
Izinhlanzi nezilwane zasolwandle. Ingxenye ewusizo kakhulu yokudla, kunconywa kuze kufike ku-5 servings ngeviki ngama-250 g. Izinhlobo ezidumile zihlanganisa: i-cod, i-flutter, i-halibut, i-mackerel, i-salmon, i-sardine, i-trout. Ungalisebenzisi kabi: ama-anchovies, ama-crabs, ama-mussels, ama-oysters, i-saumon, i-shrimps nama-lobster.
Amaqanda nemikhiqizo yobisi. Abantu abanegazi lomhlobo 3 bangakwazi ukujabulela uhla olugcwele lwemikhiqizo yobisi. Ngenxa yokuthi ushukela "lobisi", oluyingxenye yeqembu legazi lama-antigens amathathu - i-D-galactosamine, likhona nobisi. Izingxenye eziphakanyisiwe: amaqanda angama-4, izimbiza ezingu-4 ze-yogurt, izibuko ezingu-5 zobisi, ama-5 ama-grams angu-60 we-ushizi ngesonto. Okuwusizo kakhulu: zonke izinhlobo zomswakama omhlophe, i-kefir, i-mozzarella ushizi, ushizi we-feta ne-imbuzi, i-yogurt nobisi (2%). Gwema: ama-cheeses aluhlaza okwesibhakabhaka (roquefort, gorgonzola, i-Dor blues, njll) ne-ayisikhilimu.
Imifino . Kunemifino eminingi emhlabeni ehambisana neqembu legazi le-3: i-beetroot, zonke izinhlobo zeklabishi, izaqathe, ama-eggplant, amakhowe, i-parsley, zonke izinhlobo ze-pepper. Inani eliphakanyisiwe li-servings emihlanu yemifino eluhlaza kanye nobilisiwe ngosuku (1 ukukhonza = 200 g). Gwema ukudla: iminqumo, ithanga, i-avocado, ummbila, isithombo, utamatisi. Ezinye imifino ayithathi hlangothi.
Izithelo . Kunconywe ama-5 servings of izithelo ngosuku, amagremu angu-150. Ubhanana, amagilebhisi, amaplamu, ama-cranberries, i-papaya ne-chinanasi yizona ezikhethwa kakhulu. Gwema i-rhubarb, igromegranate kanye nekakhukhunathi.
Izitshalo kanye ne-pasta. Ukudla okuwusizo yizinto ezivela kufulawa, oats kanye nelayisi. Futhi i-semolina ne-pasta ziyasiza. Isilinganiso - ama-8 angu-200 g ngesonto.
Izinongo . Okuthandwa kakhulu: i-cayenne pepper, i-curry, i-parsley, i-horseradish, i-ginger. Ngokulinganisela, ungakwazi ukukwazi ukusebenzisa ushukela futhi ujabulele ushokoledi. Akusizi: ama-clove, ama-alimondi, isinamoni, i-cornmeal, i-gelatin, i-pepper kanye ne-ketchup.
Iziphuzo . Iziphuzo eziwusizo kakhulu yi-herbal teas nge-ginger, i-ginseng, i-mint, i-liquorice, i-sage, i-raspberry, i-rosehip, ne-tea ehlaza. Kudingeka ukuphuza ama-juice amagilebhisi, i-papaya, i-ananas, ne-cranberries ezigumbini ezintathu ngosuku. Futhi ungakhohlwa ngamanzi - 1.5 amalitha ngosuku. Gwema ijusi lezotamatisi, iziphuzo ze-carbonate nemimoya.
Okunye . Ngaphezu kwalokho, ukudla kwabo akukwazi ukukhipha amafutha omnqumo (izipuni eziyi-6 ngesonto), ubhontshisi obomvu, okusanhlamvu nesinkwa esimnyama. Kodwa sebenzisa njengesinkwa esincane esimhlophe, ama-cornflakes, i-lentils, amantongomane, ibhotela le-peanut, ithanga, imbewu kanye namafutha we-sunflower, i-poppy nommbila.
Amavithamini nezithako. Uma udla ngokuvumelana nalezi zincomo, abantu beqembu lesithathu legazi abadingi amavithamini engeziwe. Amaminerali, adinga ukudla okungaphezulu i-magnesium. Uma kunokunakekelwa kokunakekelwa kokunakekelwa kanye nenkumbulo, khona-ke ungathatha i-ginseng ne-ginkgo.
Umsebenzi womzimba:
Amakilasi aphumelelayo kakhulu yi-aerobics, i-tennis, ukuhamba, ukugibela, ukuhamba ngebhayisikili, ukuhamba ngamandla, ukugijima, igalofu, tai chi, yoga. Kudingeka ukungena emidlalweni okungenani izikhathi ezingu-3-4 ngesonto imizuzu engu-45-60.
4 (AB) iqembu legazi.
Kwenzeka kakhulu kakhulu. Itholakala ku-5% kuphela wabantu futhi kuwumphumela wokuhlanganiswa kwama-2 (A) no-3 (B) amaqembu egazi. Abantu abane-blood type 4 babonakala ngokuvuleka, ukuzwela, bangabomphathi abahle kakhulu. Ngeshwa, isimiso sokuzivikela somzimba saso "sinomusa" wezinambuzane eziningi namabhaktheriya, okubonakalayo ekutheleleni okuvamile. Ipheshana lezinsipho alinandaba kakhulu. Izifo ezivame kakhulu kuleli qembu ziyisifo senhliziyo, i-anemia kanye nomdlavuza.
Imikhiqizo ekhuthaza ukuzuza kwesisindo:
- Inyama ebomvu - kunzima ukugaya futhi iqoqe ngendlela yamafutha, ngenxa yokuthi inani lezinyosi ematheni emathunjini landa.
- Ubhontshisi obomvu, ukolweni - ukuphazamisa umzimba kanye nokukhiqizwa kwe-insulin.
- Ummbila - unciphisa isenzo se-insulin.
Imikhiqizo efaka isandla ekulahlekeni kwesisindo:
- Tofu (ubhontshisi wezinyosi), izilwane zasolwandle kanye nemifino - ukusheshisa umzimba.
- Imikhiqizo yobisi - ukwandisa ukukhiqizwa kwe-insulini.
Ukudla okuhle kubantu abane-4 (AB) yegazi:
Inyama . Ukukhiqizwa kwe-acid okwanele esiswini akuvumeli ukudla inyama njalo futhi kunamanani amaningi kakhulu. Isimiso esinconywayo si-3 servings of inyama ebomvu enamafutha aphansi ngesonto, nezinyoni kuze kube ngu-2 servings (1 ekhonza amadoda 250 g, abesifazane nabantwana 150 g). Okuwusizo kakhulu yiwundlu, unogwaja kanye ne-turkey. Gwema inyama yenkomo, ham, ingulube, i-veal, inyamazane kanye nakho konke ukudla okubhema (ukwandisa ingozi yomdlavuza wesisu kuleli qembu).
Izinhlanzi nezilwane zasolwandle. Ukudla okunconywayo ku-five servings ngesonto (okungenani 250 g ngamunye). Okukhethayo: i-tuna, i-cod, i-mackerel, i-trout, i-salmon, i-sardine kanye nemisinki. Izimbiza ezimbalwa, izinhlanzi, ama-squid, ama-crawfish, ama-halibut, ama-shrimp, i-saumon ne-herring.
Amaqanda nemikhiqizo yobisi. Kunezinhlobo eziningi zemikhiqizo yobisi evunyelwe. Ngeviki ungakwazi ukukhokhela amaqanda ama-5, ama-4 we-ushizi we-ushizi ama-gramu angu-60, izindebe ezine ze-yogurt nezinkomishi ezingu-6 zobisi. Imikhiqizo ewusizo ihlanganisa: i-brynza, ushizi, i-kefir, i-mozzarella ushizi, i-yogurt no-ukhilimu. Gwema ubisi lonke, i-ayisikhilimu, ushizi we-parmesan, ushizi ohlaza okwesibhakabhaka ne-buttermilk.
Imifino . Imifino emisha iqukethe amavithamini kanye nezakhi zokulandelela, ezidlala indima ebalulekile ekuvinjweni kwesifo senhliziyo nomdlavuza. Kumele kudliwe ngobuningi bezinsuku eziyi-150 g 10 ngosuku! Okuthandwa kakhulu yizinyosi, i-broccoli, i-cauliflower, isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, isitshalo seqanda, u-garlic, iparsley, tofu kanye namazambane.
Izithelo . Izithelo kufanele ziyingxenye ebalulekile yokudla: kuze kube ngu-5 servings ka-150 g ngosuku. Ikakhulukazi labo abanesisindo esikhulu sevithamini C (indlela yokuvimbela ukulwa nezifo nomdlavuza). Okuthandwa kakhulu: ama cherry, ama-cranberries, amakhiwane, amagilebhisi, ama-grapefruit, ama-kiwi, ama-lemons, amaphayinaphu, ama-plums. Gwema ukudla: ubhanana, ama-orang, ama-coconut, ama-mango, amapomegranati kanye ne-rhubarb.
Izitshalo kanye ne-pasta. Eqinisweni, azikho ukuphikisana okukhethekile. Abantu abaneqembu legazi le-4 bangakwazi ukukhokhela ama-4 servings of okusanhlamvu kanye nama-4 we-pasta ngesonto (150 g isisindo esomile). Okuthandwayo kunikezwa kuzo zonke izinhlobo zelayisi nofulawa - i-oatmeal, ilayisi ne-rye.
Izinongo . Kunconywe: i-garlic, i-curry, i-parsley ne-horseradish. Gwema ukwengeza: i-anise, ama-clove, ama-capers, ufulawa we-corn, i-gelatin, i-pepper, uviniga, i-ketchup kanye no-ukhukhamba oqoshiwe.
Iziphuzo . Kusasa kufanele kuqale ngilazi yamanzi afudumele ngejusi lesigamu selamula. Phakathi nosuku, sincoma izibuko ezingu-7 zamanzi, izibuko ezingu-3 zejusi ezivela karoti, isilimo esidliwayo esinamagatsha anamanzi, amagilebhisi, ama-cranberries, ama-cherry, i-papaya. Ama-herbal teas ane-chamomile, i-ginger, i-ginseng, i-licorice, i-strawberry nama-rosehips. Itiye elihlaza kanye nekhofi kuhle. Gwema ijusi le-orange, itiye elimnyama, iziphuzo ezithambile nezomoya.
Okunye . Ngaphezu kwalokhu okungenhla, kufanele ufake phakathi kwamafutha omnqumo okudla (izipuni eziyi-8 ngesonto), amantongomane, ibhotela le-peanut, i-peas, i-oatmeal, isinkwa nesinkwa se-soy. Gwema ama-corn flakes, ubhontshisi obomvu, ithanga, imbewu ye-sunflower kanye nembewu ye-poppy.
Amavithamini nezithako. Isivikelo somzimba samandla esincane sifuna ukushintshwa okungaphezulu kwevithamini C, zinc kanye nesenenium. Emasimini, ukukhishwa kwe-hawthorn, i-echinacea, i-chamomile ne-valerian impande inomphumela omuhle.
Umsebenzi womzimba.
Imidlalo ephakanyisiwe: i-tai chi, i-yoga, igalofu, ukuhamba ngebhayisikili, ukuhamba ngamandla, ukubhukuda, ukudansa, ukuvivinya umzimba, ukuhamba ngezinyawo nokuzivocavoca umzimba ngokuhlanganyela 3-4 izikhathi ngesonto imizuzu engu-45.
Siyazi ukuthi sihluke kangakanani komunye nomunye. Imikhiqizo efanayo ingaba ekahle kubantu abaneqembu elilodwa legazi, futhi alusizo kakhulu kubantu abaneqembu elinye legazi. Futhi konke ngenxa yokuthi amaqembu athile abantu baye bajwayela ukuhlala ezimweni ezahlukene zemvelo. Nokho, ngokuhamba kwesikhathi, zonke izinhlanga zihlangene. Izizukulwane zabakhileyo e-Afrika, eMpumalanga Ephakathi nezintaba ze-Himalaya zihlala emhlabeni wonke, ziphethe izici zegazi layihlokho. Kubikwa ukuthi ukudla namaqembu egazi akuxhunyiwe ngokungaxhunyiwe. Yiqiniso, kunzima ukuhambisana nokudla ngokweqembu lakho legazi. Ngoba ukudla okunye okungahlosiwe kuqukethe amavithamini adingekayo nama microelements. Kodwa zikhona izitsha ongakwenqaba kalula futhi uzibeke esikhundleni ngokunye okuwusizo ngokwamaqembu egazi lakho.