I-Dietology, ngelishwa, ayikude neengcali ezizodwa: akukho ndlela yokunciphisa ubunzima, obuya kunceda wonke umntu-apho kuya kuba yinto engekho kwimithetho. Ngoko ke, kwimeko nganye, kufuneka wenze iziphakamiso zakho eziqwalasela iimfuno kunye nokuthambekela komntu othile.
Xabiso le caloriki
Uluhlu lweemveliso ezinjalo "magic" phantse luvame ukuvula isilimo esidliwayo esinamagatsha anamanzi. Emva koko kuza iklabishi, i-lettuce, i-radish, i-zucchini, ithanga, i-turnips, i-rutabaga, isitshalo seqanda, i-rhubarb, i-asparagus, i-turnips, i-ginger, i-leek, i-garlic. Kodwa jonga ngeyiphi na itafile yekhalori kwaye uza kubona ukuba yonke le mveliso inexabiso lamandla. Yintoni esekelwe kwingxelo yokuba ayesabi ngophawu?
Awekho iikhalori emanzini, i-black and green tea, ikhofi (ngaphandle kobisi kunye noshukela). I-Zero khalori ziyakunomhluzi xa kuphekwe ngokufanelekileyo. Thatha inyosi yenkukhu (i-turkey), inyama enomzimba (inyama yebhaka) okanye intlanzi uze upheke umhluzi. Emva koko thabatha inyama okanye intlanzi, uthele umhluzi kubanda. Emva kweeyure ezimbalwa, susa amafutha aqingqiweyo kunye noxinzelelo. Umhluzi we-Vkustakomu unikezelwa kwii-extractives ezikhutshwe ngexesha lokupheka, kwaye akukho phantse imithombo yeekhalori zeeprotheni ezinamafutha.
Kodwa musa ukukhawuleza ukuhlala kwindawo yokutya: umfutho womhluzi uvuselela inkqubo yokutya, ukwandisa ukutya. Iingqumbo ezinamandla zivusa i-system ye-nervous, engakhokelela ekusilele. Ziyaphikiswa kwizifo zezintso, isibindi, i-gall bladder, i-pancreas, isisu kunye ne-duodenum.
Kubonakala ngathi isicwangciso esihle semveliso yokulahlekelwa kwesisindo sitholakala. Enyanisweni, akuzona zonke izinto eziphilayo ezinokuphila kwi-"silage" yokutya, kuba zonke ezi zinto ziza kudliwa kuphela kwifom eluhlaza. Kwaye kufuneka babe sisiseko sokutya: nje ukongeza isilimo esidliwayo esinamagatsha anamanzi kwizinto eziqhelekileyo zokutya, ummangaliso ukufumana. Ukutya kweemveliso kunye nomxholo wekhalori olungalungileyo kulungile kuphela kubazithandayo bemifuno kunye nexesha elincinane - elilodwa ukuya kwiiveki ezimbini.
Isonka siyabhubhisa isibalo
Uninzi lwento yokulahlekelwa isisindo kuqala kokupha isinkwa. Akukho sizathu, umkhiqizo uphezulu kakhulu kwiikhalori, kwaye kwisonka esimnyama kusekho ityuwa egcina amanzi emzimbeni. Ngakolunye uhlangothi, isinkwa sinotyebile kwiivithamini zeqela B, i-phosphorus, i-magnesium kunye nentsimbi. Le ngenye yezinto ezisisiseko zokutya kwansuku zonke, ezinokukwazi ukuzinyameka nokunyamezela. Ngako oko, namhlanje ukwala isonka Nangona kunjalo, le mveliso icetyiswa ukunciphisa i-100-150 g ngosuku kwaye ikhetha iintlobo zee-cereal kunye neentlobo nge-bran.
Iikotyi kunye neetamatato
Kodwa oku akuyonto nje! Kukho imifuno - kwaye iikomkom zibhekwa njengenkokheli phakathi kwazo, eziqukethe i-enzyme ekhethekileyo-ascorbinase, eyonakalisa i-vitamin C. Ukuba wenza isaladi yamakhukhamba kunye neetatayi, iklabishi iklabishi, ukhukhamba kunye neentsimbi zepilisi, ukhukhamba kunye nemifuno, umxholo we-vitamin C kule ndawo uyancitshiswa kakhulu. Kodwa izondlo zifunyenwe ngale nto kuphela ngasekupheleni kwekhulu lama-XX. Kwaye kudala ngaphambi koko, kwiikhikhishini ezininzi kwihlabathi, ialadi nezinye ukutya, kubandakanywa ukhukhamba kunye nezinye iifuno. Kwaye akukho nto, akukho bhubhane lobunzima be-scurvy (isifo esinxulumene nokusilela kwe-ascorbic). Ngoko qwalasela le ngcaciso, kodwa yiphathe ngaphandle kobuqili.
Iibhatatesibhe ziyanceda
I-Starchy, oku kuthetha ukuba yandisa kakhulu inqanaba leswekile, ngoko akukho nto! Kuyafana nakwiidiliya, amabhanana, ama-apricots omisiwe kunye nelayisi: "iibherebhu" kunye nezigulane ezixinzelelekileyo ziyiluncedo, kwaye abantu abagqithisileyo bayaphikisana. Ngenxa yezifo zentliziyo eziyinkimbinkimbi ngokugqitywa, ezi mveliso zingentla ziza kushiywa.
Izityalo ezomileyo zibhetele kuneesekese
Ngakolunye uhlangothi, kwi-apricots ezomileyo, i-prunes, i-berries omisiwe (i-cherry, i-strawberry), kukho izinto ezininzi ezincedo: i-fibre, i-potassium, i-magnesium. I-Fructose kwizityalo ezomileyo iyancipha ngakumbi kune-glucose kwimveliso ye-confectionery. Kodwa ukuba uthelekisa umxholo wekhalori wezityalo ezomileyo kunye ne-chocolates, kuvela ukuba kwimeko yokuqala ayikho ngaphantsi.
Ukususela kwi-macaroni ayinakunyaniswa
E-Itali, ipesenti yabantu abanomthwalo ogqithiseleyo kuncinci kuncinci kunamanye amazwe aseYurophu. Kodwa oku kungafanelekanga kakhulu kumgangatho we-macaroni njengenkcubeko kunye nezithethe zondlo. I-Razionian yase-Italiya yafumana igama leMeditera (amaninzi alahlekelwa isisindo eyaziwa ngokuba yiMediterranean), kwaye ngoku iyakuthatyathwa njengomntu onempilweni. Kulo lizwe, badla i-macaroni kwiintlobo ezinzima zengqolowa kunye nokongezwa kwefiber. Ngokuqinisekileyo, zibhetele kunezinto eziqhelekileyo, kodwa aziyiyo imimangaliso eyenza ukugcina ubunzima. Abantu abagqithisileyo, befuna ukufaka unobumba ekudleni, kufuneka ukhethe - ungakulibali ukuba iindidi ezintle zepasta zinexabiso elingaba ngu-350 kcal, oko kukuthi, abajongwe njenge-cal-calorie. Ngoko ke, ukufaka i-pasta kwimenyu yakho kuyinqweneleka kungekho ngaphezulu kweentsuku ezili-10 ukuya kwe-14, kwaye kufuneka ziphekwe ngendlela efanayo nangokwesiko e-Italy: ngokungahambi kakuhle, ukuxhaswa ngemifuno emitsha okanye ekhethiweyo kunye nemifuno, kwaye ingabi nenyama kunye neengxenye ezininzi zeentshizi.
Ioli engabonakaliyo iyona nto iluncedo
Iingcali zondlo zihlala zixoxa ngeenzuzo zeoli yelanga ye-sunflower engapheliyo, kwaye ekuthengisweni kuhlanjululwe kakhulu-kutheni? Inkolelo, ioli engagqitywanga impela inenjongo ngakumbi, kuba iyalondoloza i-polyunsaturated fatty acids, ebudeni bokucubungula. Kodwa ke, iindawo zelanga laso zihlala zihlala kunye neendlela, zikhupha iifom. Apha kufuneka uhlaziye ioli, ukuphelisa ukungcola okungcolileyo. Ngendlela, ioli efunyenwe kwizityalo ezahlukahlukeneyo - i-sunflower, iolives, ingqolowa, ifilokisi, - inokwakheka kohlobo oluthile lwe-acids e-fatty, ngoko ayiyi kuthatha indawo, kodwa iyazalisana. Xa ulungiselela izitya, kuyinqweneleka ukusebenzisa i-oli ehlukeneyo yemifuno: yenze enye okanye idibanise.
Ukutya kunye nenkcazo ephantsi ye-glycemic iyasebenza
Phakathi kokunciphisa isistim sokutya esidumile, apho iimveliso ezineenkcukacha eziphezulu ze-glycemic index (GI) zingabandakanywa. Ekuqaleni, i-GI yemveliso yaqulunqwa phantsi kweemeko zokulinga: izifundo ezisetyenziselwa umkhiqizo othile, ngoko zalinganisa inqanaba leshukela kunye ne-insulin kwaye, ngokusekelwe kwiziphumo, yabelwa oku okanye i-GI kwimveliso. Nangona kunjalo, emva koko kwavela ukuba isalathisi semveliso iyahluka: umzekelo, i-karoti eluhlaza i-GI ephantsi, kodwa ikhula ikhunjulwe okanye ifakwe. Iziselo zamanzi, utswala ngaphambi kokutya, ukwandisa umgangatho we-glucose ngaphezu kwezonxila emva kokutya, ingakumbi emva kokutya okutya okunomsoco. Ekugqibeleni, i-GI ayisoloko ibonakalisa okuqukethwe kwekhalori yokutya: inyama enamafutha okanye intlanzi ine-GI ephantsi kwixabiso eliphezulu le-caloric. Ukuphumelela kokutya kubangelwa ikakhulu kwisimo sengqondo: abafazi baqala ukujonga ngokuthe ngqo ukutya (ukutya nganye kwiiyure ezintathu ukuya kwezine ngamanani amancinci), ukulahla iiswidi kunye neemveliso ezigqityiweyo ukulungiselela i-carbohydrate enzima-imifuno, izityalo, izityalo.