Kubaluleke kakhulu ukuxhuma ingqondo enkambisweni yokulahlekelwa isisindo, udinga isimo sengqondo somzwelo. Phakathi nokudla (noma okungcono - njalo) kudingeka uzicabange wena, ukuthi uhle kangakanani, uncane futhi uncane, ukhanyane njengenyoni. Sincoma ukuthenga izinti zesiShayina. Le nkinga izokusiza ukuba uzizwe ukubaluleka kwenqubo ezayo yokulahlekelwa isisindo nokuqiniseka ekuphumeleleni okungenakuphikiswa komphumela wayo. Pheka ukudla ngesifiso, udle kancane. Ukudla kwaseJapane kuyindlela yokuzicabangela. Uzibona wena, ngokuzwa kwakho - futhi ube ngcono!
Isimo esiyinhloko sokulandela ukudla kwaseJapane akufanele ukuphazamise; Ungashintshi izingxenye zokudla (imikhiqizo) nokuningi kwazo, ngisho noma kubonakala sengathi ungashintshashintsha.
Phakathi nezinsuku ezingu-13 zokudla awuvunyelwe ushukela, isinkwa, usawoti, utshwala. Izithelo, amabhanana namagilebhisi akhishwe. Amaqanda abilisiwe kuphela (okunzima-abilisiwe). Ungaphuza amanzi amaningi. Kwabesifazane abakhulelwe nabomnakekeli, ukudla kumele kuhlehliselwe izikhathi ezithandekayo. Bonke abanye bangathatha ama-multivitamini.
Usuku ngaphambi kokuqala kokudla kunconywa ukuba uthathe isidlo esilula. Isibonelo, ungadla irayisi elincane elibilisiwe (150g), isaladi yemifino yamakhukhamba, isithombo, iklabishi yama-Peking noma ukhukhamba, uphepele omnandi nosamatisi (100-150g). Isikhathi sesaladi ngesilinganiso esincane kakhulu samafutha omnqumo, uviniga. Kungcono ukwenza ngaphandle kosawoti noma inani elincane losawoti.
Usuku lokuqala lokudla
Ukudla kwasekuseni.
Inkomishi yekhofi emnyama (ngaphandle kokushukela). Ikhofi ngokuqinisekile imvelo, ikhofi kuphela yemvelo iqukethe i-antioxidants. Ikhofi okuthiwa "i-soluble" ingcono ukungaphuzi nhlobo, ikakhulukazi ngesikhathi sokudla. Ikhofi enqaba - ukuthanda kwakho.
Ukudla.
Imifino namaqanda. Amaqanda amabili, isaladi leklabishi elimhlophe noma elincane elibilisiwe noma iklabishi e-Peking, ngamafutha omnqumo noma i-sesame. Inani le ulethisi alinamkhawulo. Dinner kancane, ngenjabulo. Cabanga kuphela ngezinto ezinhle, ukuthi uhle kangakanani, uncane futhi uncane. Sebenzisa izinketho ze-"Zen".
Ngemuva kokudla - ingilazi ye-utamatisi juice (mhlawumbe ifakwe ngokushesha) ngaphandle kosawoti.
Dinner:
Inhlanzi (noma yikuphi ukunambitheka kwakho). Inhlanzi (200 - 250 g) ingabiliswa ku-boiler kabili noma nje emanzini, futhi ungafisa inani elincane lamafutha omnqumo.
Imenyu yokudla kwaseJapane
Usuku olungu-1
Ukudla kwasekuseni: ikhofi ebomvu.
Kwasemini: amaqanda amabili, iklabishi isaladi, utamatisi ujusi.
Ngesidlo: inhlanzi ebilisiwe noma ethosiwe (200-250g).
Izinsuku ezingu-2
Ukudla kwasekuseni: ikhofi ebomvu, izinkwa zokudla nge-bran noma isinkwa se-rye.
Kwasemini: Isaladi esivela iklabishi nemifino enamafutha yemifino, inhlanzi ebilisiwe noma ethosiwe. Khetha imifino ngokucela: ukhukhamba, imifino, ama-radishes, utamatisi.
Ukudla: inyama yenkomo ebilisiwe (100 g), i-kefir (ingilazi eyodwa).
Izinsuku ezingu-3
Ukudla kwasekuseni: ikhofi emnyama ne-rusk.
Kwasemini: i-zucchini (enkulu), uthathe tincetu futhi uthosiwe ngamafutha yemifino (umnqumo noma i-sesame).
Ngesidlo: 200 g wezinyosi abilisiwe, amaqanda amabili abilisiwe, iklabishi isaladi namafutha yemifino (corn, sunflower, umnqumo noma sesame).
Izinsuku ezingu-4
Ukudla kwasekuseni: ikhofi emnyama.
Kwasemini: izaqathe ezibilisiwe (izaqathe ezinkulu ezintathu) ngamafutha omifino, 15 g we-shizi kanzima, iqanda elihlaza. Kukhona okukhethwa kukho: ungadla izaqathe ezimbili, futhi usike okwesithathu, uhlanganise noshizi ogayiwe, uthele ngamafutha omnqumo.
Ngokuba ukudla: izithelo. Isidlo singadliwa ngokubili.
Izinsuku ezingu-5
Ukudla kwasekuseni: izaqathe ezintsha ngejamu lemon.
Kwasemini: inhlanzi ebilisiwe noma ethosiwe, utamatisi ujusi.
Ngokuba ukudla: izithelo.
Izinsuku ezingu-6
Ukudla kwasekuseni: ikhofi emnyama.
Kwasemini: inkukhu ephekwe yingxenye yesikhumba isusiwe futhi ngaphandle kwamafutha, isanqante noma iklabishi isaladi.
Ukudla: amaqanda amabili, izaqathe ezihlaza ezixutshwe ngamafutha omquba (200 g).
Izinsuku ezingu-7
Ukudla kwasekuseni: itiye elihlaza.
Kwasemini: Inyosi ebilisiwe (200 g), inani elincane lezithelo.
Ukudla ukudla: noma yikuphi okukhethwa kukho kwangaphambilini, ngaphandle kwemenyu yosuku lwesithathu.
Izinsuku ezingu-8
Imenyu ifana nelanga lesithupha.
Izinsuku ezingu-9
Imenyu ifana nelanga le-5.
Izinsuku ezingu-10
Imenyu ifana nelanga lesine.
Izinsuku ezingu-11
Imenyu ifana nelanga lesithathu.
Izinsuku ezingu-12
Imenyu ifana nelanga le-2.
Usuku 13
Imenyu ifana nelanga lokuqala.
Kubaluleke kakhulu ukulungisa umphumela wokulahlekelwa isisindo sokungadli ukudla okuningi ngosuku olulandelayo ngemuva kokuphelelwa "kokusemthethweni" kokudla. Kungcono ukukwenza ngeqoqo lemikhiqizo kusuka kulabo owasisebenzisa izinsuku ezingu-13. Kubaluleke kakhulu ukuthi kungabi ngokushesha, kodwa kancane kancane ubuyele kancane kumnandi. Kungenzeka, emva kokudla kwaseJapane, ngeke ube mnandi kakhulu kumnandi!