Ukudla kokulahlekelwa isisindo okuvela eMalysheva kuye kwaba yinto ethandwa kakhulu, ngoba umethuli we-TV akadumile kuphela futhi ukhuthaza ukuzethemba, ngakho-ke ubheka okuhle, okukuvumela ukuba uqagele ukuthi uyayazi ngempela izimfihlo ezithile zokulahlekelwa isisindo nokugcina isisindo.
Ukudla ngokunciphisa u-Elena Malysheva: ngaphandle
Ukudla kusekelwe endleleni kaMalysheva ekunciphiseni ekudleni kwemikhiqizo equkethe noma yiluphi uhlobo lwamafutha - kokubili imifino nesilwane. Kunjalo nangoketshezi etafuleni. Noma kunjalo, lokhu kuyisipho nje se-iceberg. Ukuze ulahlekelwe isisindo ngempumelelo, kuzodingeka futhi wenqabe imikhiqizo elandelayo:
- imikhiqizo yefulawa, ama-sweetries amnandi;
- amazambane, izaqathe, ama-beet;
- ushukela omsulwa;
- ilayisi;
- noma yikuphi uphuzo oludakayo.
Kungaba isifiso sokwenza ukubhuka ngesikhathi esisodwa, ukuthi ukudla ngokuvumelana nenqubo kaMalysheva kuqala umsebenzi ngokwakho ezinyangeni ezingu-1-3. Imiphumela iyophuza, kodwa ikhula, futhi ngesikhathi esifanayo izohlala isikhathi eside. Ngaphezu kwalokho, ukulahlekelwa isisindo esinjalo ngeke kulimaze impilo yakho, kodwa kusiza ukuhlanza umzimba futhi ngokuvamile kuthuthukise impilo yakho.
I-Malysheva: isisekelo sokudla kokunciphisa umzimba
Noma yikuphi ukudla kunemithetho yayo, ukugcinwa okuvumela ukuthi kutholakale umphumela omuhle. Ngakho, cabangela:
- Akunqatshelwe ukulamba. Ukuzwa kwendlala kuvimbela izinqubo zokusebenzisa umzimba futhi kubangele umzimba udle amandla ngokwezomnotho, kodwa kubalulekile ukuthi umzimba uhambe ngokushesha, futhi amafutha ashisa ngokushisayo.
- Kubalulekile ukugcina ukudla okuyingxenye encane - udle izingxenye ezincane izikhathi ezinhlanu ngosuku. Eqinisweni, lokhu akuyona into: kwasekuseni (cishe ngo-8 ekuseni), kwasemini (ejwayelekile ngo-12-13 pm), isidlo sakusihlwa (amahora angu-18-19). Kuhlelo olunjalo oluvamile, ukudla kwasekuseni kwesibili (cishe amahora angu-10) kanye nesidla (cishe ngo-4 ntambama), okumele kudliwe izithelo ezintsha.
- Sebenzisa eyodwa yezibalo eziningi zekhalori kanye nemingcele yomzimba ongayithola kwi-Inthanethi emphakathini ukuze uthole ukuthi mangaki amakhalori owudinga ukuba udle ngosuku (udinga ukucacisa ukukhula kwangempela, uhlobo lomsebenzi womzimba, ubulili, ubudala kanye nesisindo esifanele, hhayi lowo okhona manje). Namathela emiphumeleni. Ngokuvamile kumantombazane afuna ukukala u-50 kg, lokhu kubalwa ngamakhilomitha angu-1200 ngosuku, nalabo abafuna ukukala u-kg kg, udinga ukudla cishe ngo-1500 ngosuku.
- Ukudla kwesisindo esivela eMalysheva nakho kuyathinta isici sengqondo. Ngesikhathi sokudla, udinga ukulungisa umzimba emisebenzini efanele: "udle empilweni, ngikupha." Ngakho umzimba uchitha amakholori ekulondolozeni izitho zangaphakathi, hhayi ekuqoqweni kwamafutha.
Yonke le mithetho ikhuluma ngokudla kuphela ngokujwayelekile, futhi mhlawumbe udidekile ngalokho okungeke kwenzeke futhi akunakwenziwa. Ukuze senze kube lula ukuhamba, ake sibheke imenyu cishe yosuku, lapho yonke imikhiqizo ibhalwe khona ngokucacile.
Ukudla kwamaprotheni-carbohydrate Malyshevoy - imenyu
Ungakhohlwa ukuthi lokhu kudla kudinga ukulungiswa ngokususelwa kunani lamakholori okufanele udle ngosuku. Awukwazi ukuwela lo mgca. Ngakho, imenyu:
- Ukudla kwasekuseni . I-oat porridge emanzini, ingilazi ye-yogurt engenamafutha noma i-kefir.
- Ukudla kwasekuseni kwesibili . Amapula ambalwa noma ama-tangerines.
- Ukudla . Okukhethwa kukho: inhlanzi, inkukhu, inyama, amaqanda ambalwa.
- Snack . Amapula ambalwa noma ama-tangerines.
- Dinner . Isaladi kusuka emifino ehlanzekile (iklabishi, ikhukhamba, utamatisi noma ixutshwe), i-yogurt eqoshiwe, iqanda elibilisiwe noma iqanda elibilisiwe elinzima.
Yiqiniso, ngaphezu kwemikhiqizo enikeziwe, bonke abanye bayavunyelwa, kodwa umsebenzi obaluleke kakhulu ukwenqaba uhlu lwemikhiqizo engavunyelwe futhi akukho nhlobo okufanele uhambe ngaphezu kwemingcele yokuqukethwe kwekhalori evunyelwe.