Ukudla ezifweni zezinso kuyindlela yokudla yokwelapha, kunokudla okungafani kakhulu. Ngesifo sezinso, ukudla kwansuku zonke kungaqukatha ama-gram angu-80 amaprotheni, kuze kufike kuma-450 amagremu we-carbohydrate kuze kube ngu-80 g wamafutha, lokhu kudla kwekhalori akumele kudlule u-3000 kcal ngosuku.
Ngingakwazi yini ukulahlekelwa isisindo ngesifo sezinso?
Ungakwazi ukulahlekelwa isisindo ngesifo sezinso ngosizo lokudla okunempilo, okufaka ukudla okuqukethe amazinga aphezulu e-calcium (noma yimiphi imikhiqizo yobisi, i-cottage shizi, ushizi, ubisi). Kudingekile ukusebenzisa imikhiqizo enjalo enezindawo ezithinta izidakamizwa: imifula nemifino enomisiwe, ama-apricot, ama-apricot omisiwe, amakhabe, ikhabe, ama-apricot nama-salads amaqabunga. Yidla: ikhabe, ama-apricot, amasaladi amaqabunga, ukhukhamba, zucchini, beet, ithanga, izithelo ezintsha nemifino.
Uma isifo sezinso singavunyelwe ngokuphelele ekudleni ukasawoti uma ulahlekelwa isisindo, singashintshwa uviniga, ujusi kalamula noma ama-cranberries. Ukudla kokudla kumele kuhlukaniswe emihlanganweni emihlanu. Kuvunyelwe ukuphuza amalitha angaphezu kwengxenye nengxenye yetshezi ngosuku, kufaka phakathi uketshezi, okusemikhiqizo evunyelwe isifo sezinso (kufika ku 0.9 amalitha amanzi).
Ukudla ezifweni zezinso, ungasebenzisa:
Imikhiqizo yezithelo kanye nesinkwa
Isinkwa esimhlophe nesipunga, i-pastry engavunyelwe, isinkwa esivela ku-bran.
Imikhiqizo yobisi
I-yogurt esisha, i-yogurt, ukhilimu, i-cottage shizi, ukhilimu omuncu, ubisi.
Amafutha
Ukugcoba, amafutha omuncu ongahlanjululwa, amafutha yemifino.
Ama-Sauces
Kuphekwe kusuka utamatisi we-utamatisi nemifino, ubisi.
I-Desserts
Uju, omisiwe, ama-apricot, ikhabe, ikhabe, ama-apricot omisiwe kanye nemifula esihlahleni. Ama-apula aphekiwe, ujamu, i-jelly ne-jelly, elungiselelwe kusuka amajikijolo nezithelo.
Iziphuzo
Ukumnika inja ye-rose, itiye eluhlaza kanye nobuthakathaka ngaphandle kokushukela, umhluzi ovela koroyi uketshezi nelamula noju, itiye nobisi, ubhisikidi nezithelo zezithelo.
Izifundo zokuqala
I-Borsch, isobho seklabishi yemifino, ukudla okusanhlamvu, imifino yemifino, isobho ne pasta, izithelo, isobho.
Izifundo ezimbili
Kudingeka udle abilisiwe, bese udoba izinkukhu kanye nezinhlanzi zemifula, izinhlanzi ezinamafutha kanye nezinyama zenyama, amaqanda, amaqanda nganoma yiluphi uhlobo, okungenani izingcezu ezimbili ngosuku, ama-cottage shizi aphansi, izitsha ezivela emifino, pasta.
Ukudla okwelapha izifo zezinso, kuvimbela ukusetshenziswa kwe:
- Izinsizi ezinyamazini umhluzi, izinhlanzi, ama-mushroom broths;
- ama-sausages, ama-sausages, inyama yokubhema, amakhowe, inyama enamafutha, izinhlanzi zasolwandle nolwandle;
- Imifino yebhontshisi (soy, ubhontshisi, i-peas), i-asparagus;
- isipinashi, i-sorrel, i-parsley, i-garlic, u-anyanisi nesithombo;
- ushokoledi, izinongo ezihlukahlukene kanye nokuvuna okumnandi, isinaphi kanye nepelepele;
Kuvinjelwe ngesikhathi sokudla kwesifo sezinso ukuphuza ikhofi yemvelo, i-cocoa, iziphuzo ezidakayo.
Embuzweni ukuthi kungenzeka yini ukuba ukhule kancane, uma izinso ezigulayo, impendulo - kungenzeka, uma uzisebenzisa ngokunenzuzo lokhu kudliwa kwezokwelapha ukuze ukhule kancane, kodwa ngemuva kokubonisana nodokotela oya khona.