1. Ukudla kufanele ukwanelise ngokugcwele izidingo zomzimba ngamaprotheni, amafutha kanye nama-carbohydrate, ucabangela imibono yanamuhla mayelana nomphumela onobungozi emzimbeni wezinto ezidlulele lezi zinto; unikeza amavithamini, usawoti wamaminerali, ama-acids e-organic kanye namanzi. Ukudla ubisi lwezitshalo ngokufaka amaqanda, inhlanzi nemikhiqizo yolwandle kumele kuqinisekiswe zonke lezi zidingo.
2. Ukudla kumele kube nokulinganisela ezintweni eziphilayo (cardamom, coriander, i-cumin, anyanisi, i-garlic), equkethe ama-acids amaningi, amafutha abalulekile, izingxenyana ezinamandla (phytoncides), i-glycosides nezinye izinto.
3. Inani eliphelele lokudla elidliwe kufanele lihambisane nezindleko zamandla. Futhi ekubunjweni kwesimiso sokudla, kubalulekile ukucabangela ubulili, ubudala, uhlobo lomsebenzi, umsebenzi walo kuwo, isimo sesimiso sezinzwa, indawo yokuhlala nesikhathi sonyaka. Leli nani linqunywa ngokusebenzisa izilinganiso eziphansi.
4. Kubalulekile ukwazi izindawo eziphilayo zemikhiqizo yokudla, ukwakhiwa kwamakhemikhali, kanye nendlela yokulungisa izitsha. Amazambane, isibonelo, awabilisiwe, kodwa, ngemva kokususa ungqimba lwesigcawu, uthathe i-tuber ibe yimibuthano, uwabeke ngamafutha omifino futhi gazinga ku-toaster kuze kuphekwe.
5. Ukunciphisa ukudla okudliwayo kwamafutha wesilwane, ukhethe amafutha yemifino (cishe ama-40-50 amagremu ngosuku). Umkhawulo wokunciphisa inyama nemikhiqizo yenyama, umhluzi ogciniwe, ogcwele izithelo, ushukela, isinkwa esimhlophe, i-confectionery, kanye nokunye okuphezulu kwe-khalori, kodwa ukudla okungezansi kwe-biologically-value (isinkwa esikhundleni sezinkwa eziphekwa ngesinkwa noma ibhali).
6. Ekugcineni ugcwalise ukudla kwakho ngokudla okuluhlaza noma ama-juice anomsebenzi we-enzymatic; i-calorie ephansi, eyingozi, engaphenduliwe, kodwa ukudla okuyigugu okuyizinto eziphilayo eziqukethe inani elikhulu le-fiber, ngoba ukuthuthumela okwesikhashana kwezinto ezisemthethweni zesisu nesidlo esinama-pathogens aphansi okufisa ukudla kunomthelela kakhulu ekusebenzeni kwesisu. Kumele kukhunjulwe ukuthi i-fiber ayiyona into e-ballast. Kudingekile ukugaya okuvamile futhi kusiza ukususa i-cholesterol eyengeziwe emzimbeni. Esinye sezizathu zokwanda kwesifo se-atherosclerosis ukuthi ukudla komuntu wanamuhla kunesibindi esincane kakhulu kunesidingo. Futhi kubaluleke kakhulu ukwethula i-fibre okusanhlamvu kwezitshalo, okubangela ekuthuthukiseni i-microflora ewusizo.
7. Londoloza ibhalansi elungile le-acid-base ne-predominance yokudla kwe-alkali. Inqwaba yemifino nezithelo inelisa lesi sidingo.
8. Ukudla okungafaniyo kuyasiza kakhulu, isibonelo, ukulayisha ukudla - i-apula (2 kg we-apula ngosuku), ubisi (1,5-2 l), i-rice-compote, njll.
9. Ungadli kakhulu ngesikhathi esisodwa. Amajusi okugaya awakwazi ukucubungula ukudla okuningi, futhi umsebenzi we-enzymes ngokwawo uyancipha. Ngakho-ke, kufanele udle kusuka izikhathi ezine kuya kweziyisikhombisa ngosuku. Kodwa isidlo sokugcina kufanele sibe amahora amabili noma amathathu ngaphambi kokulala.
10. Kudingeka ukuhlafuna ukudla kancane kancane. Lokhu kubaluleke kakhulu njengokudla kwakho. Funda udle ngaphandle kokusheshisa, ugxile kumadivaysi wamazinyo nokuhlafuna ukudla kuze kube yilapho ephenduka i-gruel elula. Ngezinye izikhathi ume: mhlawumbe udliwe ngokwanele? Umzimba wethu uzuze umkhuba omubi kusukela okhokho bawo obude - usulungele ukugcwala ukusetshenziswa kwesikhathi esizayo. Ngakho ungathembeli izifiso zakhe bese usuka etafuleni unomsoco omncane.
11. Hlola njalo isisindo sakho, sigcine esisezingeni elihle ngosizo lwezilinganiso ezingaphansi.
12. Hlela ngendlela efanele ukuzila ukudla (kanye ngesonto usuku).
13. Zama ukuqinisekisa ukuthi isidlo ngasinye asiyona nje ewusizo futhi esihlwabusayo, kodwa futhi sihlelwe kahle.
14. Akunakwenzeka ukushintshela ekudleni okusha ngokushesha, asikho isidingo sokuphula amasiko amisiwe iminyaka. Ukuhlukaniswa kwe-enzyme kanye namajusi okugaya kuyindlela ezenzakalelayo eyenzelwe ukucubungula ukudla okuthile, isilinganiso sabo kanye nevolumu. Izinguquko ezingalindelekile zingathatha isimiso se-enzyme ngokumangaza, khona-ke kuyoba khona ukulahlekelwa kwezinto ezikhuthazayo, ukuphazamiseka, ukulahlekelwa ukuzethemba ekudleni okunqunyiwe. Ukushintsha ukudla kufanele kube kancane kancane, kancane kancane, ukuze izitho zomuthi wamathumbu zivuselele kabusha ukuze zivuselele umsebenzi wazo ngokuhambisana nezidingo ezintsha. Kuyinto elula ukuqala ukudla okusha emva kwendlala encane (izinsuku ezintathu kuya kwezintathu).
15. Ngaphambi kokudla, kuyasiza emaminithini angu-10-15 ukusebenzisa umzimba ukuphefumula, okuzokwenza ube nokuzolile, ukuphazamise ukukhathazeka nezinkathazo zosuku. Uma ucasulwa into ethile, sebenzisa isigaba esisheshayo se-psychotherapy ngaphezu kokuzivocavoca. Cabanga ngento ejabulisayo - isenzakalo, iqiniso, umuntu, cabanga into kuyo yonke imininingwane yayo, ujabulele umzwelo omuhle, kuze kube yilapho ekugcineni ichithe umonakalo.
16. Emva kokudla, kubalulekile ukuhlanza umlomo wezinsalela zokudla, ukuwuhlanza kahle ngamanzi bese usebenzisa i-toothpick, uma kunesidingo. Mhlawumbe, ukudla lapha nakhona kuzohlala, ngakho-ke kuyasiza ukubamba emlonyeni wakho imizuzu engu-10-15 idethi yosuku, ukuhlafuna i-chewing gum. Umlomo uhlanzekile futhi, futhi umklomelo we-alkaline okhishwayo uvimbela umsebenzi wezinyunyana ezikhiqiza ama-acid-decaying acids.
17. Isidlo sasekuseni sokuqala akufanele siqale. Ipheshana lezinsizi yilona isakhi esisebenza kakhulu, empeleni, lihlala ebusuku kuphela, kuhle ukufaka kuso isikhathi esithile, ukwandisa igebe phakathi kokudla kwasekuseni nokudla kwasekuseni.
18. Ukudla kwasekuseni, isidlo sakusihlwa kanye nesidlo kungcono komunye noma umndeni, abangane, endaweni ekhululekile, ekhululekile. Lokhu kubaluleke kakhulu. Futhi yingakho. Ithimba lokukhiqizwa nokwabiwa kwamajusi, elinikezwe ubuchopho, lihamba ngesistimu yezinzwa ezizimele, ikakhulukazi, ngokusebenzisa i-vagus nerve. Isimo esicindezelayo sesimiso sezinzwa singabangela ukungalingani kahle kokulawula futhi kuholele ezifweni zamathunjini. "Shiya zonke izinkathazo zakho ehholo ngaphambi kokuba ungene ekamelweni lokudlela," kubhala isazi sezidakamizwa esidumile saseNgilandi u-Justina Glase, "ngaphandle kwalokho uzogwinya imizwelo emibi kanye nokudla okusho ukuthi kancane kancane, kodwa ngokuqhubekayo, uthatha ubuthi." Futhi kudingeka sidle ukuze sikhulise impilo yethu.