Usuku olulodwa
Ukutya kwasekuseni: ikhofi emnyama
Ukutya: igrisi yerayisi yeramatato, isaladi kwiklabishi ephekiweyo ngeoli yemifino, amaqanda amabini anzima
Ukutya okudliwayo: intlanzi ebilisiwe okanye edikiweyo
Usuku lweBini
Ukutya kwasekuseni: ikhofi emnyama kunye ne-rusk
Ukutya: isaladi yemifuno kunye neoli yemifino, i-fish ephekiweyo okanye ebisiweyo
Ukutya isidlo: iglasi ye yogurt, ikhulu legramu yenkomo ebilisiwe
Usuku Lwesithathu
Ukutya kwasekuseni: ikhofi emnyama kunye ne-rusk
Ixesha lesidlo: enye i-zucchini enkulu egalelwe ioli
Ukutya isidlo: I-saladi entsha yekhabishi ngeoli yemifino, ama-gram amabini ama-grama ebilisiwe, amaqanda amabini anzima
Usuku Lwezine
Ukutya kwasekuseni: ikhofi emnyama
Ukutya: iishumi ezilishumi iigremu zeeshizi ezinzima, izahlulo ezintathu ezinkulu eziphekiweyo kunye neoli yemifino, enye iqanda elihlaza
Isidlo: iziqhamo
Usuku lwesihlanu
Ukutya kwasekuseni: izaqathi eziluhlaza ngejisi lemon
Ixesha lesidlo: igrisi yejisi yetamatato kunye neentlanzi ezibilisiwe okanye zinyanyisiwe
Isidlo: iziqhamo
LweSithandathu
Ukutya kwasekuseni: ikhofi emnyama
Isidlo: isaladi kwiklabishi entsha okanye izaqathe kunye nengxenye yenkukhu ebilisiwe
Ukutya isidlo: iiglasi zeekroti ezisikiweyo kunye neoli ehlaza, amaqanda amabini anzima
Usuku lweSixhenxe
Ukutya kwasekuseni: itiye
Ukutya: isithelo, amabini amabini amagremu enkomo ephekiweyo
Ukutya isidlo: naliphi na isidlo seentsuku zangaphambili ngaphandle kwelanga lesithathu, okanye iibhokhwe ezibilisiwe
Ngosuku lwesibhozo
Ukutya kwasekuseni: ikhofi emnyama
Isidlo: isaladi kwiklabishi entsha okanye izaqathe kunye nengxenye yenkukhu ebilisiwe
Ukutya isidlo: iiglasi zeekroti ezisikiweyo kunye neoli ehlaza, amaqanda amabini anzima
Ngosuku lwesithoba
Ukutya kwasekuseni: izaqathi eziluhlaza ngejisi lemon
Ixesha lesidlo: igrisi yejisi yetamatato kunye neentlanzi ezibilisiwe okanye zinyanyisiwe
Isidlo: iziqhamo
Ngosuku lweshumi
Ukutya kwasekuseni: ikhofi emnyama
Ukutya: iishumi ezilishumi iigremu zeeshizi ezinzima, izahlulo ezintathu ezinkulu eziphekiweyo kunye neoli yemifino, enye iqanda elihlaza
Isidlo: iziqhamo
Ngosuku lweshumi elinanye
Ukutya kwasekuseni: ikhofi emnyama kunye ne-rusk
Ixesha lesidlo: enye i-zucchini enkulu egalelwe ioli
Ukutya isidlo: I-saladi entsha yekhabishi ngeoli yemifino, ama-gram amabini ama-grama ebilisiwe, amaqanda amabini anzima
Ushumi elinesibini
Ukutya kwasekuseni: ikhofi emnyama kunye ne-rusk
Ukutya: isaladi yemifuno kunye neoli yemifino, i-fish ephekiweyo okanye ebisiweyo
Ukutya isidlo: iglasi ye yogurt, ikhulu legramu yenkomo ebilisiwe
Ngosuku lweshumi elinesithathu
Ukutya kwasekuseni: ikhofi emnyama
Ukutya: igrisi yerayisi yeramatato, isaladi kwiklabishi ephekiweyo ngeoli yemifino, amaqanda amabini anzima
Ukutya okudliwayo: intlanzi ebilisiwe okanye edikiweyo
Ngexesha lokutya, awukwazi ukusebenzisa ushukela kunye neziqholo, kwaye awukwazi ukusebenzisa utywala kunye nomgubo, i-confectionery. Ukutya okulungeleyo kunye nokutya akukwazi ukunakwa. Awunakho nayiphi na imithintelo yokusela isiphuzo okanye ubisi lwamaminerali ngexesha eliphakathi kokutya. Akukho mzekelo onako ukutshintsha ulandelelwano lwezenzo zokutya eziyinkimbinkimbi zemveliso yokutya kunye nemveliso yendawo. Ukuba ukutya kusetshenziswe ngokunembile, i-metabolism emzimbeni iya kutshintsha.
Le yokutya yaseJapan ayinanto yokwenza ukutya kweJapan. AmaJapan asebenzisa ngokubanzi ukutya kwezilwanyana zasemanzini, njengenani elikhulu leentaba zihamba ezincinci kumanxweme ekuphuhliseni ezolimo kunye neendawo ezincinane ezifanelekileyo ukulima, ezinyaweni zeentaba. Kungenxa yezi zizathu ukuba ezolimo kwilizwe lokunyuka kwelanga alinamandla kakhulu. Isiqhamo senkcubeko esisisiseko irayisi. Ukongeza, ukolweni, ubhontshisi, ibhali kunye nezinye iinkozo zikhula. Ukongeza kwizityalo ezilinywayo, iJapan ikhula iintlobo zezityalo ze-citrus - i-oranges kunye ne-tangerines, kwakunye neziqhamo-iipulo, iibhanana, i-cherries, iipereyiti kunye neepereaches. I-Weaker kunezolimo eJapan zavelisa imfuyo. Akukho madlelo amakhulu. Ngako oko, inyama kunye nemveliso yobisi kweli lizwe libonakala kuphela kwiminyaka yamuva nje, kodwa nangona, nangona kunjalo, amaJapane ngokwabo akhetha kuphela oko kukhule kwilizwe labo. Ngenkxaso yenkcazo epheleleyo yokutya kweJapan, awukwazi nje ukulahlekelwa isisindo kuphela, kodwa unokufumana ukunambitheka kwangempela kokutya.
Ukutya kwendabuko yaseJapan, ngokweJapan ngokwayo, ibheka into enje:
300-400 amagremu elayisi,
60 g yeembotyi,
150-240 g yeziqhamo,
120 iigremu zeentlanzi,
malunga nama-270 g yemifuno,
akukho ngaphezu kweqanda elinye,
100 g yobisi,
2 iisupuni zeshukela.
Amadoda ngamanye amaxesha atywala i-300-400 g yobhiya ngosuku.
Kufuneka kuqatshelwe ukuba nayiphi na isidlo sabantu baseJapan, nokuba isidlo sasekuseni, isidlo sasemini okanye isidlo sakusihlwa singaba neesitya ezimashumi amahlanu ukuya kuma-20. Isitya ngasinye sinokuqhekeza ngokungaqhelekanga kwaye sinokuhlanganiswa okungavamile. Yingakho inkcubeko yokupheka ngeJapan ayinanto enxulumene nezimvo zikaMnu Shelton ngokusetyenziswa okuthe ngqo kokutya.
Kwakhona kubalulekile ukugxininisa ukuba ikhofi ayisoloko isetyenziswa ngabantu baseJapan. Esi siselo sasiphumelelwanga ngokubanzi ngenxa yokuba saziswa kwilizwe elisekuhlaleni. Ngaloo ndlela, abantu baseJapan baqhubeka bebeka itiye eluhlaza. Ukutya okuqhelekileyo kweJapan kuphantsi kweekhalori, malunga ne-1600-1800 kcal. Kubalulekile ukuba uqaphele ukuba inani elikhulu leeekori (malunga ne-60%) yi-carbohydrates. Kwakhona, ukutya kwabemi belizwe lokuLuka kwelanga kunomlinganiselo omncinci wamafutha, ngokuyinxalenye yemvelaphi yemifuno, kwaye inomthamo omkhulu kakhulu wevithamini B no-C, kunye ne-phosphorus kunye neyinyithi.
Kulo "ngentla yokuJapan" apha ngentla ixabiso elikhulu kunye neeprotheni. Kodwa ngelo xesha, kukho inani elincinci lama-carbohydrates, zonke i-microelements ezisisiseko kunye namavithamini. Amafutha aqukethe malunga ne-60%, kunye ne-carbohydrate engaphantsi kwama-15 amagremu ngosuku. Akukho zizinto ezilandelayo: i-potassium, i-calcium, i-magnesium, isinyithi. Kwaye iivithamini zinomlinganiselo omncinci wevithamini C kunye no-E. Ekudleni, ukubaluleka okukhulu kunamathele ekuphuzeni ikhofi. Ngoko qaphela, ungaqali ukutya xa unqatshelwe kakhulu kwi-caffeine. Kukwafanelekile ukuba uqaphele ukuba ukutya kukuhla kwekhalori, oko kukuthi, ngokwemyinge yonke imihla yokutya uza kudla i-calories ezingama-700. Kwaye oku akunjalo.