Indlela yokwenza ubuncwane ilula: ukuba ube yimeko enhle, akudingeki ukuba udle ngokutya kunye nokuhambisa ngaphezulu. Iingcali zeklinikhi ezenza uphando kwintsimi yokuphila ngendlela enempilo, azizange zenze izinto ezithandekayo. Kodwa i-system yabo iqinisekisile yonke imigaqo eyaziwayo, iguqulela kubo kwimihlaba yombono kwisiganeko esisebenzayo. Eyona nto iphambili i-postulate-ayikho inzima kunye nendlala. Ukutya kufuneka kulungelelaniswe. Kukho ezinye izinto ezifihlakeleyo, ezifanele ukuthobela ingqalelo kulabo abafuna ukukhawuleza ukulahlekelwa isisindo. Nazi ezinye iingcebiso eziphambili ezivela kuMayo.
Iikhalori zokubala
Kumele ubale isantya sakho somlinganiselo wekhalori ngokwakho. Iingcebiso eziqhelekileyo zeengcali zaseMelika zilandelayo: ibhinqa ekhokela ngokuphila ngokuthe ngcembe inokukwazi ukufikelela malunga neekhilomitha ezili-1800-2000 ngosuku. Nangona kunjalo, ukuba uzama ukulahlekelwa la mapaundi angaphezulu, kufuneka ulinganise. Ukuziqhelanisa kubonisa ukuba ukunciphisa umxholo wekhalori kwimihla ngemihla ukuya kwi-1200 kcal kwenza kube lula ukunciphisa ubunzima, ngokukhawuleza, ngokufanelekileyo kwaye ngaphandle kokulimaza kwimpilo ngelixa ukhuthaza inkcubeko yokutya okunempilo.
Unokwenza ukubala ngokuchanekileyo kwamandla. Akunzima ukuyiqonda. Faka ubude bakho kunye nobunzima (ngo-cm kunye nekgri), ubudala, isondo, bonisa injongo (ukulahlekelwa isisindo okanye ukugcina ulungile) kwaye ufumanisa ukuba zininzi iiklocalories ngosuku iintsuku zokufa ze-Mayo Clinic zijonga kakuhle, kwaye unokufumana umntu, wena ngokwakho ipiramidi yokutya yokuvisisana. Ukusuka kuso kuyacaca ukuba yiyiphi imveliso kunye nokuba ungaphila umhla. Ukubala okuphawulekayo kokubaluleka kwamandla okutya kuza kunika inxaxheba yengonyama yokuphumelela ekunciphiseni ubunzima. Kodwa ke akwanele.
I ngakumbi fiber!
Ezi zibopheko zokutya, ngokungafani namafutha, iiprotheni ze-carbohydrates, zithathwa ngumzimba ngokulula ngokutya okunokulinganisela. Zidlula yonke inkqubo yokutya, ayifumananga. Kutheni ke kufuneka babe nantoni na? Kuvela ukuba kukho inzuzo eninzi kwi-cellulose. Ingaba yimiba emibini: i-soluble kunye ne-insoluble. Iyokuqala ixutywe ngamanzi kwaye ijika ibe yinto efana ne-gel, uhlobo "lwe-agent yogcino" lweempahla ezihlambulula i-cholesterol edibeneyo ezindongeni zazo. I-fububhu enesibhakabhaka ininzi kakhulu ifumaneka ekudleni, umzekelo, kwiigobolondo zezitshalo ezingenakupheka, kwiibhontshisi, ii-apula, izithelo ze-citrus. I-fiber engenayo i-intoluble iphucula umyalelo emzimbeni ngendlela eyahlukileyo - inceda ukususa i-toxins, ibeka ngokuqhelekileyo umsebenzi womathumbu. Imithombo yalo: okusanhlamvu, i-bran, i-nut, imifuno. Ukutya okucebileyo kwe-Fiber, njengomthetho, kufuna ukuhlafuna okucokisekileyo, okuye kusindisa ekudleni. Emva kwakho konke, ekude uhlafuna, ixesha elide kufuneka uqaphele ukuba uvakalelo lwentlungu sele selufikile. Ukongeza, i-fiber inikeza "umthamo" wesahlulo, ngaphandle kokwandisa umxholo wekhalori. Umgangatho wemihla ngemihla yabasetyhini abangaphantsi kwe-50 ngu-25 g, emva kwe-21 g. Ukongeza i-fiber yokutya ekudleni kufuneka kube ngokuthe ngcembe, kwiiveki ezimbalwa, ukwenzela ukuba i-bacteria ye-digestive system ijwayele umthwalo omtsha. Phuza amanzi amaninzi, kuba ihlanganiswe kunye nefiber yakhe isebenza ngendlela engcono.
IPiramidi yokuvisisana
Ukulinganisela okulungileyo kwemveliso yokutya, efanelekileyo kumntu omdala onempilo, iiklinikhi zeengcali zibonakaliswe ngendlela yepiramidi. Ngesiseko saso imifuno nezithelo, ezinokudliwa zingenamkhawulo. Kodwa umda ongaphantsi, ngokweMelika yezilwanyana zokutya, kukho: ii-4 kunye neenkonzo ezintathu ngokulandelanayo (1 inkonzo = 60 kcal = 150-200 g). Emva koko kuza iimveliso ze-carbohydrate, ziyimithombo yamandla ephambili: malunga ne-6 servings ngosuku (1 serv = = 70 kcal). Eli candelo libhetele "lizaliswe" ngeento ezibizwa ngokuba yi-carbohydrates eziyinkimbinkimbi. Ezi zibandakanya, umzekelo, isonka esipheleleyo sesonka, ilayisi engaxilwanga, i-oatmeal ngaphandle kokucoca nokuxhatshazwa, i-macaroni kwipuphu epholileyo. Baya kuthatha ixesha elide ukugaya kwaye banike ingqondo eqhubekayo kunye nokuqhubekayo. Iiprotheni kufuneka zibe ngaphantsi koko: malunga nekota yesondlo somhla. Ngaphantsi kufuneka kufakwe kwimenyu yabo yamafutha. I-Crown pyramid yonke iindidi zeesekese. Kuzo izondlo zeklinikhi zibeka umda oqinileyo - akukho ngaphaya kwama-75 kcal ngosuku.
Sidla ngokulinganiselayo: imenyu yemihla ngemihla i-1200 kcal.
Izidlo ezi-3 + 3 zokutya, i-kcal 100, iziphuzo - amanzi amaminerali ngaphandle kwegesi kunye netiyi ngaphandle kweshukela.
Isidlo sakusasa
Oatmeal casserole
Yilungiselele umhla ozayo kwaye ushiye efrijini. Ngentsasa, faka nje isidlo kwi-oven.
Kubantu aba-8: itafile e-1. i-spoon yeoyile yemifuno; I-1/3 indebe ineshukela eluhlaza; I-1/2 indebe ye-apula isilimu; 4 amaqanda abamhlophe; Iikomityi ezintathu ze-oatmeal ezomileyo; 1 ithisipuni. i-spoonful ye-sinamon; 1 inkomishi yobisi obuncinci.
Ukucwilisa i-ovini ukuya kwi-180 C. Kwisitya esikhulu, hlanganisa ibhotela, i-apple puree, iswekile kunye nama-proteins. Yongeza izithako ezomileyo, uze uthule ebisi. Njengoko kufanelekile, hlabanisa yonke into. Ukucoca ngeoli isitya sokupheka kwaye ubeke ubuninzi obunobunzima kuwo. Beka ehovini, ngaphandle kokumboza, imizuzu engama-30.
Inxalenye e-1: 204 kcal, i-8 gram yeeprotheni, i-34 gram ye-carbohydrate, i-4 mg yefiber, i-4 g yeenqatha (i-saturated - 0.7 g), i-0.5 mg ye-cholesterol.
Isidlo sokutya
Isaladi yeTuna kwisonka sepita
I-Tuna ngumthombo weprotheni kunye namafutha enempilo okondla. Imifuno emitsha ilungile intle yentlanzi kwaye iya kunika umvakalelo wokungahlali, ungayithinteli umzimba ngeekhalori ezingaphezulu.
Abantu aba-6: i-lavash yaseArmenia, i-200 grams yeelayiki enonciweyo, 3 utamatisi uthathe izicucu ezincinci, i-100 g ye-pepper elicwecwe, i-200 g ye-broccoli enomsila, i-100 g ye-celery ecoliweyo, i-50 g ye-anyanisi eqoshiwe, ama-350 g ityhuna kwijusi yayo (i-liquid drained), 1/4 c. iipuni ze-curry powder, 100 g ye-mayonnaise ekhanyayo.
Zonke izithako zolu hlobo lulandelayo, gubungela, ixesha kunye ne-curry kunye ne-mayonnaise. Gquba nganye inxalenye yesaladi kwisonka se-pita uze uyibeke efrijini imizuzu engama-30.
Kwinqanaba elingu-200: i-kcal 200, i-15 g iprotheni, i-23 g ye-carbohydrates, i-4 mg fiber, i-5 g ye-fat (i-saturated - 1 g), i-20 mg ye-cholesterol.
Isidlo esihle
Gazpacho kunye neembotyi
Ngokufaka ubhontshisi, isobho lomdabu luqiniswe ngefiber.
Kubantu aba-6: 1 i-450 g yeembotyi ezimhlophe kwijusi yazo (i-drained drained), 6 iziglasi zejisi yetamatato, i-200 g yeetatayi kunye ne-100 g yamakhukhamba, i-e-finely chopped, i-50 gram ye-anyanisi ebomvu, i-parsley kunye ne-cloves e-garlic, , 1/4 itiye. iipuni ze-sauce isilimu, i-juice 1 ijusi.
Hlanganisa izithako kunye nefriji ngeyure eli-1. Khonza isobho lokubanda.
Kwingxenye e-1: 191 kcal, i-7 g protein, i-38 g i-carbohydrates, i-9 mg fiber, i-3 g i-fat (izaliswe - 0 g), i-0 mg ye-cholesterol.
Inkukhu ngeinaninate, iqhube imifuno kunye nelayisi
Esi sisitya se-Asia - isampula ye-cooking food.
Abantu aba-4: i-300 grams yenkunzi yenkukhu, i-1 1/3 yendebe yamanzi, i-2/3 indebe yerayisi ebomvu, i-clove ye-garlic eqoshiwe, i-tafile e-1, i-oyile yemifuno ye-oli, i-1 kroti kunye ne-1 bell pepper, i-ananas , 1 ingilazi yeepasta ezihlaza. I-marinade: 1 ithisipuni. i-spoon ye-soy sauce kunye ne-aple cider iviniga, i-1/2 i-teaspoonful. iipuni zeganga lomhlaba. I-sauce: i-table ye-1.5. izipuni ze-starch, 1 ithispoonful. i-spoon ye-ginger ephasayo yomhlaba kunye ne-aple cider iviniga, iispuni ezintathu. iipuni zerinapple ijusi, 1.5 iispuni. iipuni ze-soy sauce.
Ukuhlamba iinkukhu. Hlanganisa izithako ze-sauce. Kwijusi yetafile ye-1/2. Iipuni zeoli i-carrots ne-pepper, faka iipinapples kunye nee-peas, ubeke umxube. Dlulisa imifuno kwisitya. Kwijusi kwiseli eseleyo, fry isifuba. Yongeza imifuno, yifake yonke into ndawonye 1 iminithi. Thela kwi-sauce, yizise ekubiliseni. Gcoba uhlobiso ngelayisi.
Kwinqanaba elingu-1: 260 kcal, i-17 g iprotheni, i-35 g i-carbohydrate, i-4 g i-fibre, i-5 g i-fat (i-saturated - 1 g), i-33 mg ye-cholesterol.