Ukutya kwizifo zezintso kukutya okunyanga, kunokutya okungafaniyo. Ngenxa yesifo seengtso, ukutya kwansuku zonke kunokufikelela kwi-80 gram yeprotheni, ukuya kuma-450 amagremu e-carbohydrate kunye no-80 g wamafutha, oku kukutya kwekhalori akufanele kudlule i-3000 kcal ngosuku.
Ngaba ndingakwazi ukunciphisa umzimba ngesifo seengtso?
Ungakwazi ukulahlekelwa isisifo ngesifo sezintso ngoncedo lokutya okunempilo, okuquka ukutya okunamazinga aphezulu e-calcium (nayiphi na imveliso yobisi, i-cottage cheese, i-cheeses, ubisi). Kubalulekile ukusebenzisa loo mveliso enesakhiwo se-diuretic: i-prunes kunye neerigine, i-apricot, ama-apricot omisiwe, i-melon, i-watermelon, i-apricots kunye nealadi yamagqabi. Yidle: i-watermelon, i-apricot, i-salads yamagqabi, iikomkom, i-zucchini, i-beet, ithanga, izithelo kunye nemifuno.
Xa isifo sesifo singavunyelwe ngokusesikweni ekutyeni ityuwa xa ulahlekelwa isisindo, sinokuthi utshintshe iviniga, ijisi lemon okanye i-cranberries. Ukutya ukutya kufuneka kuhlulwe zibe zihlanu. Kuvumelekile ukusela okungaphezu kweyure kunye nesiqingatha iilitha zamanzi ngosuku, kubandakanya i-liquid, ekhoyo kwimveliso evunyiweyo yesifo sezintso (kufika kwi-0.9 ilitha yamanzi).
Ukutya kwizifo zezintso, ungasebenzisa:
Iintlobo zemveliso kunye nesonka
Isonka esinomhlophe nesigrey, isonka esingenasiphelo, isinkwa esivela kumbindi.
Imveliso yobisi
I-yogurt entsha, i-yogurt, i-cream, i-cottage ushizi, ukhilimu omuncu, ubisi.
Amafutha
Ukugcoba, i-creamy, i-oil oil.
AmaSauces
Ukupheka kwi-tomato sauce kunye nemifuno, ubisi.
Desserts
Inyosi, iinqabileyo, i-apricot, i-watermelon, i-melon, i-apricots eyomileyo kunye neengcungcuthe kwi-syrup. Iipilisi ezibhaka, i-jam, i-jelly kunye ne-jelly, ezilungiselelwe kwii-berries ezitsha kunye neziqhamo.
Kusela
Ukuxutywa kweenja zinyuka, i-green kunye ne-tea emnyama ebuthakathaka ngaphandle kweshukela, umhluzi wegroksi yegrosi kunye ne-lemon kunye nobusi, itiye nobisi, i-berry kunye nejusi zezithelo.
Iikhosi zokuqala
I-Borsch, isobho seklabishi yemifuno, i-cereal, isobho semifuno, isobho kunye ne-pasta, iziqhamo, isobho.
Zifundo ze sibini
Kufuneka udle abilisiwe, kunye neenkukhu eziloyiweyo kunye neentlanzi zomlambo, iibhola zenyama kunye neebhola zenyama, amaqanda, amaqanda kunoma yiphi indlela, ezingekho ngaphantsi kwezinto ezimbini ngosuku, i-fat-fat cottage cheese, izitya ezivela kwimifuno, i-pasta.
Ukutya okwelapha izifo zengqondo, ukuthintela ukusebenzisa:
- Iisobho kwi-meat broth, iintlanzi, i-mushroom broths;
- i-sausages, i-sausages, ukutshaya inyama, amakhowe, inyama enamafutha, idoki kunye neentlanzi zolwandle;
- Imifuno yebhontshisi (i-soy, iimbotyi, iigrasi), i-asparagus;
- isipinashi, sorrel, iparsley, igalikhi, i-anyanisi kunye nomsila;
- tshokoleta, iziqholo ezahlukeneyo kunye neengqungquthela ezivumba, isardard kunye nepelepele;
Akuvumelekile ngexesha lokutya kwesifo seengtso ukusela ikofi yemvelo, i-cocoa, iziyobisi ezinxilisayo.
Ngombuzo ukuba kunokwenzeka yini ukukhula, ukuba iimpso ezigulayo, impendulo - kunokwenzeka ukuba, ukuba usebenzise inzuzo yokutya konyango ukukhula, kodwa emva kokubonisana nodokotela.