Phakathi kokudla okungavamile, ukujabulela ukuthandwa okuthile, ngaphandle kokudla okunomsoco, lapho okusemqoka ukuqonda khona, ukuqonda ukuthi kuyasiza kanjani futhi kusebenza kanjani. Kuphawulwe ukuthi lapho isetshenziselwa, isici sokunquma akusikho okuningi ukudla okudliwe, nakuba kubalulekile, kanye nezinkomba zokufanisa zosizo lomkhiqizo.
Ukudla kwe-Liquid ukulahlekelwa isisindo
Mayelana nokudla okuketshezi okungaziwa kakhulu, kodwa kuye kwaba cishe iminyaka engamashumi amathathu futhi kubonakala kubangelwa ochwepheshe besayensi yaseSweden. Bathi ukudla kwezidakamizwa kuphumelela ngokweqile, ngoba kuhlanza umzimba futhi kuvumela umsebenzi wezinhlelo eziphethwe ukugaya umzimba futhi ngqo kuthinta ukulahleka kwesisindo.
Okuyisisekelo salo ukuthi inkambo, enemihla engama-19, ihlukaniswe ngezikhathi lapho kuqala khona izinsuku eziyisikhombisa, iqinile, ihlanza, lapho umzimba ukhululiwe ebuchosheni, ubuthi kanye nesikhumba, kanti okwesibini, izinsuku eziyishumi nambili, kuhloswe ukubuyisela umzimba kanye nesimo sakhe sengqondo ngokusebenza kwimodi entsha. Ochwepheshe bathi ukudla okunomsoco kusiza ukuhlanza umzimba, kunciphise ivolumu yesisu, okuholela ekudleni okuncane kokudla nokunciphisa isidingo semithamo yayo emikhulu.
Ukudla kwamanzi ku-yogurt
I-Kefir sekuyisikhathi eside ibhekwa njengomkhiqizo wokudla. Ngokuvamile lisetshenziswe kunoma yikuphi ukudla. Ngokuqondene nalolu khetho, lapha ukusebenzisa i-yogurt akufanelekile kuphela, kepha kuboniswa ngokugcwele. Kulolu cala, lingasetshenziswa njengenguqulo eyinkimbinkimbi, lapho phakathi nosuku kuvunyelwe ukudla kuphela ubisi lwe-asidi (kuze kube ngamalitha amabili), ngaphandle kweminye imikhiqizo. Uma uhlala ku-kefir izinsuku ezintathu, ukudla okunomsoco okunjalo kungaphazamisa ama-kilogram ayisihlanu wesisindo esiningi.
Ukudla kwamaprotheni we-Liquid
Enye yezingxenye zalolu lwazi yi-protein, yimuphi umkhiqizo ocebile amaprotheni asetshenziswa futhi okwazi ukusekela umzimba esimweni sokusebenza nokukhokhela izindleko zamandla zokuhlanzwa. Phakathi kwazo, okusetshenziswe kakhulu kunobisi obuncane, ama-juice ahlukene, ama-kefir, ama-broths. Ukudla okunomsoco okwehla kwesisindo, imenyu equkethe uketshezi lwezingoma ezihlukahlukene, kubhekwa ukuthi iyasebenza kakhulu okwesikhashana.
Ukudla kwe-Liquid - cons
Ukusebenza kwalendlela kuqinisekiswa ngabathintekayo abaningi, kufanele kukhunjulwe ukuthi, njengokunye okunye ukuphuza, akufanelekile wonke umuntu, ngoba kudinga ukugcwaliseka okungajwayelekile ngokwezimfuneko ezingabangela izinkinga ezinkulu zezempilo. Ayinayo inzuzo eningi njengamaminithi, ikakhulukazi uma ukudla okunomsoco okunzima kubhekwa:
- ukuzimela ngokuzimela ngaphandle kokubonisana nomsoco noma udokotela kungaphephile impilo;
- sebenzisa inani elinganiselwe lemikhiqizo eqinile;
- uhlu olulinganiselwe lwamanzi afanelekile;
- Isilinganiso sokunikezwa kwekhalori yansuku zonke sincane kakhulu (600-800 kcal) evunyelwe;
- kungabangela izinso kanye ne-GI;
- kubangela ubuthakathaka nokusebenza kahle;
- kudinga ukuqeqeshwa okukhethekile kokungena kahle ekudleni nokuphuma kulo;
- kungenzeka kube nomphumela "wesisu".
Ukudla kwe-Liquid - zokupheka
Izondlo zixwayisa ukuthi lo mqondo awufanele uqonde ngokoqobo, ngakho-ke, kanye nokudla okuketshezi, bayeluleka ukugcina inombolo encane yokudla "okuqinile" kwimenyu. Uma kungenjalo, umphumela "wesisu" ungase uvele uma wenqaba ukucubungula noma yimiphi imikhiqizo. Ukuze ungasebenzi kahle isisu ukuba usebenze, izondlo zokudla zincoma imikhiqizo elandelayo:
- i-fat cottage shizi encane;
- yenkomo encane ephekwe kahle;
- inyama yenkukhu;
- uketshezi lwezinhlanzi, i-oatmeal, i-semolina, i- koroji yegoroyi, iphekwe emanzini noma, ewusizo kakhulu, ngokukhipha ubisi.
Kule nqubo, kungenzeka ukwenza isobho kunoma imuphi umhluzi noma amanzi. 2 amalitha amanzi noma umhluzi isetshenziswa:
- ubhontshisi - isigamu sendebe;
- ilayisi - 100 g;
- isanqante eyodwa;
- isilimo esidliwayo esinamagatsha anamanzi - 2 iziqu;
- iklabishi - ΒΌ yenhloko encane;
- i-zucchini encane yesilinganiso - ucezu olulodwa;
- i-bulb (i-bulb) - ucezu olu-1;
- i-garlic - ama-clove amabili;
- iparsley nedill - ukunambitha.
Ukulungiselela:
- Amabhontshisi ashiya emanzini abandayo ubusuku bonke.
- Bese uyishintshela kumhluzi ophelile bese upheka kuze kufike isigamu-silungile.
- Engeza irayisi nemifino, nangaphambi kokuphela kokupheka ugarlic oqoshiwe nemifino.
- Shiya esitofu imizuzu embalwa bese isidlo silungile.
Izithako:
- 200 g we -fat-fat cottage shizi ;
- 200 g we-fat fat fat, (kungaba soy or almond);
- 100 g we-oat flakes;
- izithelo namafutha (isinamoni, ama-clove) ngentando nokunambitha.
Ukulungiselela:
- Hlanganisa zonke izithako ngokugcwele ku-blender.
- Fafaza nesinamoni ngaphambi kokukhonza.