Ukudla okuphansi kwekhalori "izipuni ezingu-5" - inketho enhle kakhulu kulabo ababenomlutha ezinxenyeni ezinkulu futhi bevame ukuphazamiseka. Le ndlela ikuvumela ukuba ubukeke unciphise zonke izingxenye zokudla ozidlayo, futhi ngenxa yalokho isisu sakho sizohlehliswa, okwenza ube nomuzwa wokuthi ulambile kakhulu, kodwa futhi ujwayele ukujwayela izingxenye ezincane zokudla. Ngenyanga eyodwa ekudleni okunjalo ungalahlekelwa kufika kuma-kilogram ayi-15 (enesisindo esikhulu kakhulu kwesisindo esiningi), futhi ngesonto - cishe ama-kilogram ayi-3-4. Kuyinto emnandi ukuthi ukudla "ama-spoonfuls amahlanu" kulinganisela, okusho ukuthi kuphephile futhi akunakho imikhawulo yesikhathi.
Indlela yokunciphisa isisu?
Ujwayele ukuhlala udla ngokweqile, futhi ungazi ukuthi kungakanani ukunciphisa isisu? Kulesi simo, lolu hlelo luzokusiza ngokuphelele! Ukudla "izipuni ezinhlanu" kuhloswe ngqo ekusizeni ukuba ushiye ukudla okuvamile.
Kulesi simo, isisekelo sokudliwa ngumkhawulo wokudla. Akuyona imfihlo yokuthi ngenxa yokudla ngokweqile, isisu sinomkhuba wokwelula, futhi uma sikhula ngosayizi, ukudla okudingekayo kudingekile ukuze kutholakale umuzwa wokuzizwa. Ukusebenzisa uhlelo olunjalo olulula futhi elingabizi, unganciphisa isisu futhi unqabe ukudla ngokweqile!
Izakhamuzi zavumelana ngombono wokuthi ukudla okulodwa kufanele kudliwe njengoba kuhambisana nalokho okuncane - okungaba ngu-150-200 amagremu. Lesi silinganiso sokudla cishe singalingana nengilazi eyodwa. Yiqiniso, abantu abaningi badla ukudla okuningi kunalesi sizinga, futhi isifiso sabo sikhula ngokunganaki. Kulokhu, izidlo zesikhathi esifushane azizenzi lutho - isisu asinaso isikhathi sokubuyela kwimingcele edingekayo yaleso sikhathi.
Ukudla "ama-tablespoons amahlanu"
Ngakho-ke, ake siphendule umsoco onempilo ngesistimu elula futhi elula, esinikeza "ukudla okuyizipuni ezinhlanu". Imithetho ilula:
- umthamo wokudla konke ngesikhathi esisodwa angeke ube ngaphezu kwezipuni eziyi-5 (150-200 amagremu);
- inani lokudla - noma yiliphi;
- ngenkathi kuthatha ukudla kunganconywa kaningi kaningi kunamanye amahora amathathu;
- isiphuzo esinconywa ngaphambi kokudla, mhlawumbe isigamu sehora, futhi iziphuzo kufanele zibe yi-unsweetened namanje;
- ukukala imikhiqizo eqinile, ungakwazi ukulinganisa ngezikali zekhishi, noma ukusika zibe yizicucu, ngokulingana ngevolumu kuya isipuni;
- izithelo nemifino nazo zingalinganiswa, kodwa zingashulwa futhi zilinganiswe; Ukudla okulodwa kuvame ukwenza okukodwa kokulandelayo: 1 i-orange, igromegranati elilodwa, i-apula eli-1, ibhanana eli-1, ama-mandarine amathathu, i-pear elilodwa;
- Gwema ukudla kabusha ukudla - kwandisa ukudla;
- ushukela ungaba ekwakheni izitsha, kodwa hhayi iziphuzo;
- isilinganiso sama 5 noma 6 ukudla ngosuku.
Njengoba ubona, lolu hlelo luyinto elula kakhulu. Ukusheshisa ukulahlekelwa isisindo kungaba, uma ungafaki ukudla okungadingekile kokudla kwekhalori nokudla.
Ukudla "izipuni ezingu-5": imenyu yosuku
Ukuze sikwenze kube lula kuwe ukuthi uhambe, siphakamisa ukuba uvule kwimenyu eyenziwe ngomumo, okuyiyona efanelekile kuhlelo olunjalo lokulahlekelwa isisindo:
- Ukudla kwasekuseni : izipuni eziyi-5 ze-oatmeal nebhotela nejamu.
- Isidlo sasekuseni sesibili (amahora amathathu kamuva): i-apula eyodwa, noma i-banana eyodwa, noma ama-mandarine amathathu, noma i-orange eyodwa.
- Ukudla (ngemuva kwamahora amathathu): izipuni eziyi-5 ze-phalgi ye-buckwheat ne-inyama egayiwe, noma izingcezu ezingu-5 zezinhlanzi, noma izingcezu ezingu-5 zezinkukhu ezibilisiwe.
- Usuku lwama-ntambama (amahora amathathu kamuva): izipuni ezingu-5 zanoma iyiphi isaladi yemifino esisha nebhotela noma yoghurt yemvelo.
- Isidlo (emahoreni amathathu): izipuni eziyi-5 ze-pilaf noma izingcezu ezingu-5 zezinhlanzi abilisiwe.
- Ngaphambi kokulala, ungaphuza isigamu sesilazi se-kefir noma itiye.
Phakathi kokudla, ungakhohlwa ukuphuza uketshezi - kungcono ukuphuza amanzi alula, kodwa ungaphinde usebenzise iziphuzo zokuphuza izithelo.