Umgomo oyinhloko wokudla okunomsoco wokukhuluphala ukunciphisa inani lamandla ekudleni komuntu. Okokuqala, kufanelekile ukunciphisa noma ukuyeka usebenzisa ama-carbohydrates alula, ngoba abanalo izinto ezidingekayo ekuphileni, futhi lokhu ngeke kube yingozi empilweni. Kunezimo lapho isiguli singenakuziphika amaswidi, ezimweni ezinjalo, ungavumela isishukela esikhundleni - xylitol noma sorbitol (hhayi ngaphezu kuka-30 g ngosuku). Kodwa ungahlala uthola imiphumela ngokuqeda ama-carbohydrate kuphela. Kudingeka ukunciphisa ekudleni kwansuku zonke kanye ne-carbohydrate eyinkimbinkimbi, equkethe ama-porridges, amazambane, imikhiqizo yefulawa. Le mikhiqizo iqukethe isitashi, lapho kuthiwa ingena emzimbeni iba amafutha futhi iyakuthanda ukuthuthukiswa kokukhuluphala.
Ngokukhuluphala, ukudla kufanele kufake ukudla okwanele okuqukethe amaprotheni (inhlanzi, i-cottage shizi, amaqanda, inyama). Ama-proteine adingekayo ukuze umzimba uhlanganise ama-enzyme oxidiza amafutha emzimbeni. Amaprotheni wemvelaphi yemifino atholakala kubhontshisi, i-lentils, i-peas, njll.
Kunombono ongalungile wokuthi abantu abanesisindo sokudla ngokweqile kufanele baxoshwe ekudleni kokudla okunamafutha. Ngakolunye uhlangothi, inani elithile lamafutha lihle ukulahlekelwa isisindo. Lo mphumela ungafinyelelwa ngosizo lwama-enzyme e-lipolytic oxidiza amafutha anqwabelene emzimbeni.
Ukuncipha kwesisindo somzimba kugqugquzelwa ngamafutha nemifino yobisi aphethwe ukhilimu, ibhotela, ukhilimu omuncu, njll. Ngakho-ke, ukuze umuntu alwe nesisindo esinzima, umuntu angadla amagremu angu-70 kuya kwangu-100 ngosuku, ama-20-25 g okumele abe amafutha emifino. Ngaphezu kwalokho, kusuka ekudleni okunamafutha umzwelo we-satiety uvela isikhathi eside. Amafutha okudla akhiphe ukucinwa kwe-insulini, ngaleyo ndlela anciphisa ukuguqulwa kwama-carbohydrate ngamafutha.
Uma ulandela ukudla, kufanele udle inani elihle lokudla elinokuqukethwe okuphezulu kwamavithamini namaminerali. Izimo ezinjalo zingagcinwa kahle uma ukudla kuhlanganisa inani elanele lemifino nezithelo. Imifino iphinde ithuthukise ukuvimba futhi ivimbele ukwakhiwa kwamatshe ku-gallbladder, okwandisa ukuvinjelwa kwe-bile.
Kodwa-ke, abantu abakhuluphele ngokweqile kufanele ngezinga elithile banciphise ukusetshenziswa kwemifino nezithelo ezithile (isibonelo, amagilebhisi, amazambane, amakhabe, amapheya, ama-apricot, ama-mandarins, ama-oranges, ama-peaches). Kungcono futhi ukususa izinongo, izinongo, ama-broths, izinhlanzi nama-mushroom okuvela ekudleni kwansuku zonke, ngoba zandisa ukondla kuphela. Ukudla kufanele kube nesikasa kancane lapho isidlo silungile, ngaphandle kokusebenzisa usawoti ngesikhathi sokupheka. Yiqiniso, kubalulekile ukukhipha ngokuphelele iziphuzo ezidakayo neziphuzo.
Ukuze unciphise ukoma, kunconywa ukuba uphuze amanzi amaminerali amancane e-bicarbonate noma ukumiswa kwenja rose (kodwa hhayi ngaphezu kwe-1 litre ngosuku).
Ukuze uthuthukise umphumela, kuyadingeka njalo ngesonto ukuhlela ukulayishwa kwezinsuku. Okuhle kakhulu i-apula, ikhukhamba, inyama, ubisi kanye nosawoti omuncu izinsuku. Yiqiniso, ngezinsuku ezinomsoco nezinyama, ukuhlala kahle kuyoba kangcono, njengoba umuzwa wokuzonda okuvela kule mikhiqizo uhlala isikhathi eside.
Uma uhlanganisa izinsuku ezingu-2 zokuzila ukudla, kungcono uma usuku lokuqala ludla inyama, kanti eyesibili imuncu, ikhukhamba noma i-apula. Ngakho zizosebenza ngokuphumelelayo nangcono. Kuyinto efiselekayo ukuchitha isikhathi esiningi ngezinsuku zokuzila emoyeni, kanye nokwenza umthwalo omncane ngokomzimba.
Kungcono ukuhlanganisa ukudla okukhulunywe ngenhla ngemisebenzi yendlu evamile. Uma lokhu kusebenza ngaphandle kokwenyama ngokwanele, kufanelekile ukuwushintsha ngomuthi wokwelashwa, ngenxa yalokhu ukubhukuda kuhle.
Ukwelashwa okuphumelelayo kuzocatshangwa uma ukunciphisa kwesisindo kufinyelela kancane, cishe ngo-4-5 kg ngenyanga, hhayi ngaphezulu.