Ukudla kweMayo Clinic kuyinto yokudla okufutshane okuvumela ukuthi ulahlekelwe isisindo ngempumelelo.
Ukudla kweMayo Clinic: izici
Kulesi simiso samandla, yonke imithetho kufanele ilandwe ngokucophelela, ngaphandle kwemithetho. Imininingwana iyingcosana, kodwa kufanele ibonwe ngokunemba:
- zilinganisa njalo ekuseni emva kwendlu yangasese;
- idla isobho esivuthayo esiphundu ekudleni kukaMayo njalo lapho kulambile;
- kanye ngesonto, vumela amafutha amancane ngamazambane aphekwe;
- ususe wonke amafutha enyama, nesikhumba enkukhu;
- ukhiphe isinkwa, ikakhulukazi esimhlophe;
- ukukhipha wonke amafutha namafutha;
- ukuyeka ngokuphelele utshwala ne-soda.
Ukudla komtholampilo kusekelwe ekusetshenzisweni kwesobho, ongayidla ngokungenamkhawulo. Kubalulekile ukuthi ungagcizelela ukulamba, kepha udle njalo. Ngokuthobela okunembile, ungalahlekelwa kusuka ku-4 kuya ku-8 kilogram ngesonto, uma unesisindo esiningi ngokweqile. Uma ungafinyelelanga uphawu olufunayo isikhathi esingenhla, vele uthathe ikhefu ezinsukwini ezimbili bese uqhubeka. Ngaphandle kokudla, isidlo sokudla asikhuthazwa.
Imithi yesobho seMayo Clinic Diet
Le isobho ayihluke kakhulu kwezinye izinhlobo eziningi zesobho sokulahlekelwa isisindo. Ukupheka kulula, futhi izithako zithengeka kakhulu:
- Ama-aphakathi ayisithupha;
- 3 utamatisi;
- Inhloko encane yeklabishi;
- 2 pepper yesiBulgaria;
- 1 isisindo sesilimo esidliwayo esinamagatsha anamanzi;
- 2 cubes of umhluzi zemifino.
Yonke imifino igaxa kahle futhi igcwalise ngamanzi anosawoti namapipi. Bilisa ingxube ngemaminithi angu-10, bese upheka isobho phezu kokushisa okuphansi kuze kube sekupheleni. Ngemuva kokuthi yonke imifino ithambile, isobho sesilungile!
Yini okufanele ibe usayizi wezinxenye? - ubuza. Impendulo ilula - nganoma ubani. Kumelwe udle lesi sabelo, akudingeki ukuba ukhawule. Lawula ubukhulu besabelo esekelwe kuzidingo zakho zomzimba nezidingo zomzimba.
Ukudla kweMayo Clinic: Ukudla Okuphelele
Ngaphezu kwesobho, ongadla ngokungenamkhawulo nganoma isiphi isikhathi, lokhu kudla kuhlanganisa uhlu oluthe xaxa lokudla okumele lufakwe ekudleni. Ngakho, cabangela:
- Usuku lokuqala . Ngaphezu kwesobho, izithelo, noma yikuphi, ngaphandle kwamabhanana namagilebhisi avunyelwe. Ezifiselekayo ikakhulukazi amavolonti namakhabe. Ngaphezu kwalokho, kufanelekile ukuphuza amanzi amaningi (cishe ama-1.5 amalitha), kanye neziphuzo zezithelo kanye nama-compotes.
- Usuku lwesibili . Ngaphandle kwesobho, imifino ivunyelwe - fresh, steam, egobile, ekheniwe. Ungadla noma yimiphi imifino eluhlaza. Okuhlukile yi-peas, ummbila nobhontshisi. Ekudleni ungadla amazambane amahle kakhulu ngebhotela.
- Usuku lwesithathu . Ngaphezu kwesobho, izithelo nemifino kuvunyelwe. Konke okungekho konke okuhlukile okuvunyelwe, okungeziwe kuwo amazambane. Phuza amanzi njalo, uphuze ufike ku-1.5 amalitha ngosuku.
- Usuku ezine . Ngaphandle kwesobho, izithelo nemifino kuvunyelwe, kubandakanya ubhanana nobisi. Amanzi kufanele adakwe kakhulu, 1.5-2 amalitha ngosuku. Amabhanana kuphela avinjelwe - angeke abe ngaphezu kwezintathu.
- Usuku lwesihlanu . Ngaphandle kwesobho, inyama yenkomo kanye utamatisi iyavunyelwa. Ungadla izingxenye ezimbili ezigcwele zezinyosi kanye nenani elingenamkhawulo lamatamatisi. Okungenani izikhathi ezingu-1-2 ezidingekayo
udle isobho. - Usuku lwesithupha . Ukwengeza isobho, inyama yenkomo nemifino ivumelekile, kokubili okujwayelekile futhi okuhlaza. Okungenani uma udinga ukudla isobho.
- Usuku lwesikhombisa . Ngaphandle kwesobho, irayisi ensundu, ijusi nemifino kuvunyelwe. Namhlanje usuku lokugcina lapho kufanele udle okungenani isitsha esisodwa sesobho. Ifomu lokuphumula ngokuthanda.
Ekupheleni kosuku lwesikhombisa uzobona imiphumela emihle kakhulu. Kodwa-ke, ukuze uzigcine, kubalulekile ukuqhubeka nokunamathela ekuneni okufanele - ukuyeka amafutha namnandi, ukugwema ukudla okubhema nokudla ngokweqile. Uma, ngemuva kokudla, ubuyela ekungondlekeni okujwayelekile, ungathola amaphilisi alahlekile ngokushesha.