Ingundoqo yokutya (okanye ukutya) ka-Arthur Agatston
Inkqubo yokutya kaDkt. Agatston isekelwe ekudleni okunempilo. Ukutya akunyanzeli abantu ukuba banciphise inani lokutya okudliwe. I-Onilish inikezela ukulahla ezo mveliso ezilimaza umzimba wethu. Ngeli xesha, ngelishwa, "ukutya okukhawulezayo" kuthandwa kakhulu, emva koko kudliwe kwaye kubhaka. Kwaye abantu abaxakekile ngomsebenzi wabo, sele sele beqhele ukutshitshisa yonke into ekhoyo. Ezi mveliso ziqulethe i-carbohydrates, inobungozi emzimbeni, ngenxa yokuba ziphi iipounds eziye zibonakala.
Ngokwemvelo, i-carbohydrate ngokwayo iyimfuneko kumntu, kodwa ingcono ifumaneka kunye nokutya okunotye kwizithelo zefiber, imifuno, okusanhlamvu, okusanhlamvu, isonka esipheleleyo sesonka.
UDkt. Agatston ucebisa ukuba adibanise nokusetyenziswa kwemifuno kunye nezitya zenyama, kuba amafutha aqulethwe kwenyama, ayinqanda ukuhlukana kwama-carbohydrate. Ifayibha ngokukhawuleza, ikuvumela ukuba ulungele ukugaya.
Ngaphambi kokuba i-snack, ugqirha ucebisa ukucinga malunga nelokuba ukutya kukwazi ukunika umzimba. Isitoreji samaminerali kunye neevithamini eziyimfuneko ukuba umzimba usebenze ngokufanelekileyo okanye iikhalori ezidlulileyo, izongezelelo zondlovu kunye nama-carcinogens?
Kwiintsuku eziyi-14 zokuqala, kufuneka uhambelane nokutya okuqinileyo, ukusuka ekudleni kokutya kwakho kufuneka kususe yonke "yum." Emva kwexesha, wena ngokwakho awufuni iimpese kunye neesekese, njengoko umzimba uya kuvuselela inkqubo yombane onikwe amandla.
Imenyu yokutya
Ukutya kukaArthur Agatston kwahlula zibe zigaba ezintathu.
Isigaba sokuqala siphelela iintsuku ezili-14, ngelixesha elilandelayo kufuneka londliwe:
Ngosuku olunye - ngesidlo sasekuseni, udle amaqanda aphekiweyo (iinqwelo ezi-2), iziqwenga ezimbini zenyama (akufanele zihluthe), uphuze iglasi yekhofi kunye nobisi (kungenakuthi-mafutha), ungasiphuza ijusi yetamatayi esikhundleni sekhofi (1 iglasi). isaladi "uKhesari", isifuba senkukhu kunye nesaladi yeqabunga. Unokuyiphala ngeoli yezityalo okanye i-lemon. Phakathi kwesidlo sasekuseni kunye nokwamkela ngesidlo sasemini kuvumelekile ukuba badle i-cottage cheese encinci kunye ne-tomato encinane kunye nemifuno (i-cottage cheese ayifanele ibe yinhla). I-napliknik inokutya okufanayo. Ukudla isidlo kufuneka udle intlanzi yolwandle, i-broccoli okanye i-cauliflower, isaladi yamakhukhamba, utamatisi, kunye nokudibanisa i-pepper e-sweet.
Usuku lwesibini - udle amaqanda ngetamatato, udle ishizi encinane (i-fat fat) kwaye uphuze itiye ngaphandle kweshukela. Ngaphambi kwesidlo sasemini, siphuze igrisi yerusi (rhoqo ungenawo ushukela) kwaye udle 100 gr. i-cottage ushizi okanye ushizi, incike kuphela. Isidlo sakusihlwa - sipheka amabele amabini enkukhu, ngaphezu koko, sidle umtya kunye nemifuno. Ukutya isidlo - silungiselela intlanzi ephilileyo kunye nesaladi yemifuno. Isidlo sesidlo sakusasa sidibanise i-cottage cheese kunye ne-cocoa powder, thatha i-cottage cheese ephantsi.
Usuku lwesithathu - kusasa ngesidlo sakusasa siphuza ikhofi encinci, sidle inyama encinci ye-fat fat kunye neqanda elityilisiweyo. Isidlo sakusasa sesibini - sidla ushizi okanye i-cottage shiese size siphuze igrisi yejisi yetamatato. Isidlo - ubilise iintlanzi eziphantsi kweentlanzi kunye nokulungiselela isityalo semifuno. Xa sidla isidlo sidla iipaki ze-pike kunye nemifuno ebhaka. I-fillet iphekwe i-steamed. Ukutya okudliwayo-kudla okufanayo nokutya.
Usuku lwesine - sidla i-omelette kunye nobisi oluqingqiweyo (sithatha amaqanda ama-2). Kwesidlo sakusasa sesibini sidla okufanayo. Isidlo - sidla inyama engaxubekiyo, silungise iqabunga kunye nesaladi yemifuno. Phakathi kwesidlo sakusihlwa kunye nesidlo sakusihlwa unokuluma i-low-fat cottage cheese kunye nesincinci kunye nesaladi yetamatato kunye namakhukhamba. Imenyu yokutya yile ndlela ilandelayo: ivenkile zasemanzini, i-steamed, i-cauliflower okanye i-broccoli, isaladi ene-sweet salted, utamatato, imifino kunye namakhukhamba.
Usuku lwesihlanu. Ukutya kwasekuseni - 1-2 amaqanda abilisa i-soft-abilisiwe, badla inyama encinci ebilisiwe, itywala ngaphandle kweshukela. Ngaphambi kwesidlo sasemini, sine-snack eneglasi yejisi yetamatato kunye ne-fat-fat cottage cheese. Imenyu yasemini: Isaladi yamaGrike kunye nesobho seentlanzi. Isaladi inokuzaliswa ngeoli. Phakathi kwesidlo sasemini kunye ne-dinner snack efanayo. Ukutya isidlo - silungiselela intsasa yenkukhu kunye nemifuno, ngaphezu koko sidla isaladi kwiikomkom.
Ngosuku lwesithandathu. Ukutya kwasekuseni, ubilise iqanda elithambileyo, udle i-bacon, unako ukusela itiye okanye ikofi. Imenyu yasemini yesidlo sakusihlwa iyafana. Imenyu yokutya: silungiselela isobho kwi-asparagus, kwaye sinxibe ngeoli yemifino, utamatisi, inkukhu ebilisiwe, i-lettuce, ushizi. I-snack iyafana. I-Nauzhin ilungiselela iintlanzi kwiqela elincinci kunye nemifuno yokulondoloza imifuno.
Ngosuku lwesixhenxe. I-Omelette kunye nama-mushroom kunye nemifuno yokutya kwasekuseni, kwaye ingenashukela. Ngaphambi kokuhlwa kwasemini, sinomsoco kunye nejusi yemifuno kunye ne-fat cottage cheese ephantsi. Isidlo - i-salmon ebhaka, upheke i-broccoli okanye i-cauliflower emibini, ixesha kunye neoli yezolimo. Ukutya, sipheka inyama kwi-grill, kwaye silungiselela ukulungiswa kwemifuno yokudla inyama.
Iveki yesibini iyafana neyokuqala. Ukuqinisekiswa ngokuqinisekileyo kuya kuthatyathwa indawo, umzekelo, ikhofi ingathatyathwa yitayi, ingakumbi ukuba ungaphuzi ikhofi nonke.
Ngoku uye uye kwisigaba sesibini, ngexesha lesigaba sokuqala sombutho wakho ube nexesha lokutshintshela ekudleni okunempilo. Siqala ukuquka ngokukhawuleza ekudleni kwamajikijolo, iziqhamo, iizambane ezincinane, i-juice, i-maki kunye ne-porridges ezimbalwa. Eli nqanaba liza kuqhubeka ngokukhawuleza njengoko kuyimfuneko ukwenzela ukufumana utshintsho olufunayo kwisisindo somzimba. Emva koko siqhubela kwisigaba sesithathu.
Isigaba sesithathu sokondla - unakho phantse yonke into, kodwa ngale nto, kufuneka ukhumbule imigaqo ebalulekileyo.
Awukwazi ukutywala! Ukuze ukwanelise indlala, ungadla rhoqo isahlulo esincinci.
Awunakudla ukutya okukhawulezileyo, iilekese, iigleke, iziphuzo ezinomlilo! Nciphise ukusetyenziswa kotywala.
Yidla kuphela ukutya okunempilo, okulungiselelwe kuphela kwimveliso yendalo! Ukutya kungcono ukupheka isibini. Ukutshaya kunye nokuthosiza kukhokelela ekhilogram engaphezulu.
Ukuhamba kuzo zonke izigaba, unokutya ngokulula kule nkqubo rhoqo, kuba umzimba uyazibuza "ukutya okunempilo. Uyakulibala ngonaphakade ngama-chips, ii-hamburgers kunye ne-lemonades.