Kunesimiso sokudla esiqinile kakhulu - ukudla oku-AD. Yenzelwe izinsuku ezingu-90 futhi idweba inani elithile lama-kilojoule ngayinye yazo. Ukuze kusetshenziswe ukudla okufanayo, izinga eliphezulu lokuqeqeshwa kanye nenhlangano liyadingeka: kubalulekile ukugcina ukudla kwekhalori nsuku zonke nokuhola ukuphila okunokuthula, okulinganiselwe ngaphandle kokusebenza ngokomzimba. Kungcono ukugcina idayari yokudla ukuze ulandele izidingo zalesi simiso ngokuqondile.
Ukudla kwe-AD: ukuvinjelwa
Ukuze lokhu kudla kukulethe ukulahlekelwa kwesisindo eside futhi kulindeleke, kubalulekile ukulandela ngokuqinile zonke izincomo ezihambisana nale nqubo. Okokuqala, cabangela uhlu lwezivimbelo:
- ukulahla noma yikuphi ukuphuza utshwala, ngisho nasezintweni ezincane kakhulu;
- ukulahlwa kwama-carbohydrate okusheshayo (kusho ama-carbohydrate okugaya ngokushesha, afaka ushukela, imikhiqizo emifino emhlophe kanye nokudla okucwengisiwe, irayisi, i-semolina);
- ukuyeka ikhofi enamandla futhi, mhlawumbe, itiye elimnyama - kuphela ukhetho olubuthakathaka oluvunyelwe;
- isidlo sokugcina kufanele siphele kungakapheli amahora amathathu ngaphambi kokulala;
- Ungagqoki izicathulo ngezithende eziphakeme (hhayi ngempela, kodwa ezifiselekayo);
- kudingekile ukwenqaba ukubhema, kungenjalo kungenzeka ukuthi isiyezi kanye neminye imiphumela engathandeki;
- ukukhetha ukudla, ukulahla zonke izinketho ezibandakanya izivikelo zokufakelwa, amatare, ama-flavour, ama-stabilizers namanye amakhemikhali;
- unike izinsini zokuhlafuna - zingadliwa ngaphambi kokudla futhi zingalokothi - ezingenalutho;
- Ukudla okunamafutha akusekho kuwe - (uhlu lokudla okunamafutha akubandakanyi nje ingulube newundlu kuphela, kodwa konke okuthosiwe, ama-sausage, ama-sausage, njll);
- unqabe ama-juice ongayithenga esitolo - isiphuzo kuphela esicacisiwe, esenziwe ekhaya.
Le mithetho ilula futhi iyaqondakala. Isibonelo, ukudla utshwala namafutha akuvunyelwe kuzo zonke izidlo ezinempilo. Kubalulekile ukunamathela kulolu hlu nakanjani, ngaphandle kwalokho kukhona ingozi yokulimaza umzimba. Kuzoba nokudla okuncane, futhi uma kungenalo impilo, umzimba ngeke nje ukwazi ukusebenza kahle ngenxa yokuthi awuwamukeli ama-micronutrients adingekayo.
Ukudla kwe-AD: imithi
Ngaphandle kokuvinjelwa, kunesethi yemithetho evumela ukuthi wenze ukulahleka kwesisindo sakho kuphumelele, kulula futhi kumnandi:
- ekuseni kufanele kuqale ngilazi yamanzi ahlanzekile;
- Usuku olulodwa udinga ukuphuza okungenani ama-1.5 amalitha amanzi - ngenkathi uphuza ihora emva kokudla kuvinjelwe; isikhathi esanele sokudla kwamanzi - ingilazi engxenye yehora ngaphambi kokudla;
- ekuseni ukuzithokozisa okulula kakhulu kwesisu - ngokoqobo imizuzu emi-5-10;
- yenza imidwebo elula nsuku zonke - shintshisa u-hoop, wenze imithambeka;
- ngesikhathi sonke sokudla, ungakhohlwa ukuthatha amafutha ezinhlanzi ngama-capsules;
- izipikili, izinwele kanye nesikhumba kungabhekana kakhulu, ngakho-ke thatha izinyathelo ezengeziwe - yenza amasiki, amabhati bese uthatha amavithamini ezinkampanini;
- ukuqhuba inkambo yalokhu kudla ngesikhathi lapho ungadingi ukuphuza imithi, ngaphandle kwalokho ingaba yisifo esinamandla esibindi.
Ukusebenzisa yonke le mithetho, ungakwazi kalula ukubhekana nokudla. Eqinisweni uhlelo lapho okuqukethwe kwekhalori kufakwe khona ngezansi njengetafula elihlukile - lilungele kakhulu ukuliphrinta bese ulifaka emnyango wesitholi, ukuze ungakhohlwa ngaso sonke isikhathi ngesikhathi sokudla. Ezinsukwini ezimakwe i-FAST, udinga ukulambalala uphuze amanzi kuphela - kusuka ku-1.5 amalitha, hhayi ngaphansi. Lokhu kudla okunzima, kodwa kulokho kulula ukulahlekelwa yizilogram eziqoqiwe. Ukuze isisindo singabuyeli, ungakhohlwa ukunamathela emkhakheni wokudla okunempilo ekupheleni kwayo.