Imigaqo yesondlo esifanelekileyo iMargarita Queen
1. Ukutya kwicandelo elincinci lamaxesha angama-5-6.
2. Sebenzisa amanzi amaninzi (ijusi, amanzi, itiye eluhlaza) phakathi kokutya, kodwa ngaphandle kokuhlamba.
3. Amafutha atyalayo endaweni yezilwanyana.
4. I-carbohydrate ngokukhawuleza ifakwe i-carbohydrates (iifomfesi, njl.) Zithatyathwa kunye nezo ziqulethe i-fiber enkulu (porridge, iziqhamo, imifuno).
5. Izitya ezidibeneyo kufuneka zitshintshwe ngokupheka, ezitshiweyo okanye eziphekiweyo.
6. Isiseko sokutya kufuneka 'siphile' ukutya ngendlela yemifuno eluhlaza kunye neziqhamo.
7. Ukutya kwasekuseni sebenzisa i-porridge, i-buckwheat, i-millet, ilayisi okanye i-oatmeal.
8. Ngenye imini ukuba idle inyama okanye intlanzi ayinalo iintlobo ezinamafutha.
9. Musa ukuvumela ukutya. Kungcono ukutshintsha ukutya okunjalo njengesonka esimhlophe, amanzi asegesi kunye ne-sausage, ngokutya okusanhlamvu, iziqhamo kunye nemifuno, inyama kunye nemfuyo ephantsi.
Yonke imigaqo yomdla wesondlo i-Margarita Koroleva ihlangabezane ngokupheleleyo neemfuneko zokutya ze-World Health Organization.
Ukutya kwemihla emithandathu yokutya ukulahleka
Nangona le nto yokutya ayikho kwiwebhusayithi esemthethweni yalesi sondlo, kwi-Intanethi, isabonwa nguMargarita Koroleva. Oku kutya akungabi nento engqiqweni, njengoko isebenzisa imveliso eyahlukileyo nganye ntsuku ezintathu, eqhuba iinkqubo zokuxilonga emzimbeni kakuhle.
Umjikelo wokuqala ngowama-3 iintsuku.
Isiseko somjikelezo wokuqala ngumzobo. Kufuneka ilungiswe ngentsasa, ikhuphe ingilazi ye-cereal emanzini abandayo ubusuku bonke. Ekuseni, irayisi kufuneka ihlambuluke kwaye iphekwe imizuzu eyi-15. Ngentsasa kufuneka udle iirazi yerayisi ephekiweyo. Intsalela imele ihlulwe ngendlela efana nokuyidla yonke imini ngelixesha leyure.
Imisebenzi eyincedo yerayisi iquka ukukwazi ukususa amanzi amaninzi emzimbeni, kunye nemveliso enobuthi ye-metabolism.
Umjikelo wesibini unentsuku ezintathu.
Umjikelo wesibini wesondlo usekelwe kwiprotheni, eyinyama okanye intlanzi. Ukwenza oku, kufuneka ubilise inkukhu enesisindo esingaphezu kwekhilogram kwaye uyidle yonke imihla ngemihla engama-5-6.
Ukusebenza kwenkqubo yokutya kwiprotheyini kumjikelezo wesibini kusekelwe ekucoceni kokuqala komzimba ngelayisi. Ngenxa yoko, ngenxa yeenkqubo zokuxiliswa kwamanzi ezivela kwiprotheyini, engena emzimbeni ngokutya, iiproteti ezintsha zakhiwa ezinokungenelela ngaphakathi kwiiseli. Iiprotheni zezilwanyana zibaluleke kakhulu kumzimba womntu, kuba zixhasa imisebenzi ebalulekileyo yeeseli kwaye zinceda ukujamelana nokukhathazeka ngokomzimba nangokwengqondo ebomini babantu.
Umjikelo wesithathu iintsuku ezi-3.
Imifuno yakha isiseko somjikelo wesithathu weentsuku ezilisithoba. Ngeli thuba, kuninzi imifuno efunekayo, isiseko sayo esidliwa luhlaza. Kodwa umjikelo wesithathu kufuneka uhanjiswe ngokuqaphela, kuba ukuba awuzange udle imifuno eluhlaza ngaphambili, isiseko sokutya okunjalo kufanele sibe yimifuno ephekwe kwifom etyhelwayo okanye ebilisiwe. Ngaphandle koko, kufuneka ulindele iingxaki ngamathumbu.
Ukuhlanjululwa komzimba we-slag eyahlukeneyo kwaye yinjongo yomjikelezo wokugqibela wokutya.
Ngaphambi kokuqala kokutya kweentsuku ezithoba, kufuneka uqhagamshelane nogqirha wakho, kuba iintsuku ezili-9 kufuneka uthathe isixa esikhulu samanzi (15 g wamanzi angama 500 g ubunzima). Esi sixa sogesi sitshatyalaliswa ngabantu abaphethwe zizifo ze-cardiovascular disease, kwaye umthwalo omkhulu weprothini unqatshelwe kubantu abaneentsholongwane zesifo.
Ukutya kweentsuku ezili-9 akukhuthazwa ukuba kusetyenziswe rhoqo, kwaye emva kokugqitywa kwayo kuyadingeka ukuba ihambelane nemigaqo siseko yesondlo esifanelekileyo (ukutya okudliwayo kuMariya waseMargarita).