Ukufunda ngokutsha umyalezo - ukutya kunye neqela legazi alixhunyiwe ngokungenakulinganiswa. Amaqela amane egazi - abalinganiswa abane abahlukeneyo, kubandakanywa nokukhethwa kwezilwanyana. Sahluke ngokwenene. Khangela, abantu bazivakale kwaye baziphathe ngendlela eyahlukileyo, kwaye oku akumangalisi. Kutheni abantu ababini badla into efanayo, ukufumana isisindo, kunye nesinye sihlala slim? Kutheni sonke asinakuyonwabela i-dessert yakho oyintandokazi ngaphandle kokubeka engozini yokutshutshiswa? Kutheni umntu kuphela osuleleka kubantu ababini abaye bathetha nezigulane? Kutheni sisabela ngokungafaniyo nokuxinezeleka? Uninzi lwethu luya kuphendula: "Ngenxa yokuba sihleliwe ngokwemizimba." Kwaye zilungile-ngaphandle kokuba bonke abantu bayazi ukuba iziganeko zokuzaliswa kwemvelo zixhunyaniswe negazi. Yaye ngokukodwa - kunye neqela legazi.
Igazi liyimizimba ephilayo. Le ngundoqo evula umnyango kwilizwe elimangalisayo lomzimba womntu. Ichaphazela ukuxhomekeka kunye nokukhuseleka kwezifo ezahlukahlukeneyo, impilo yengqondo kunye nemvakalelo, ubunzima kunye nokuba nexesha elide. Yaye indlela esihluke ngayo omnye komnye ngokubonakala, umbala wesikhumba, iimpepha okanye umbane, kunye namaqela egazi ahluke. Abantu abaneentlobo ezahlukeneyo zegazi baneemfuno ezahlukeneyo kunye namathuba. Nangona oku kuvakala kungenakwenzeka, kodwa kunjalo. Leli gama legazi elincinci libeka ubomi bethu. Iingcali zenzululwazi ziqalise uphando kulo mmandla, kodwa izigqibo zokuqala zenze inguquko yangempela kwihlabathi lezenzululwazi. Ukwazi iqela legazi, unokuphephelela isifo sokungenwa kakubi, ugcine isisindo esifanelekileyo, ukhusele ukubonakala komhlaza kunye nesifo senhliziyo, ukucotha ukuguga.
Nangona kunjalo, makhe sithethe ngesondlo. Ngokuqinisekileyo, ukutya okunempilo ngokuhambelana neqela legazi akuyiyo i-panacea yazo zonke izinto ezimbi. Kodwa iziphakamiso ezenziwa ngabaososayensi zinceda ekubuyiseleni ukukhuselwa kwemvelo yomzimba. Ngosizo lwabo, iwashi ye-biological iyalawulwa, kwaye igazi lihlambulukileyo izinto eziyingozi - i-lectins (agglutinins). Ukulandela ezi ngcebiso, kunokwenzeka ukunciphisa ukutshatyalaliswa kweeseli ngexesha lokuguga, phambi kwezifo, kunokwenzeka ukukhangela iindlela zangaphakathi kunye zangaphandle eziphambili zokulwa nesifo. Ngoko, sinika iingcomo kwisondlo kubantu beqela ngalinye legazi.
1 (0) yegazi leqela.
Omdala kwaye kusekhona iqela legazi eliqhelekileyo, elenziwe phakathi kwabantu malunga neminyaka eyi-50 leminyaka ngaphambi kwexesha lethu. Ubume abameli abathintekayo besintu - olu luhlobo lwenkokheli, okanye abantu abazimeleyo. Abantu beqela legazi le-1 banesistim esinamandla kakhulu sokugonywa komzimba kunye nesisiseko sokutya. Indawo ebuthathaka kukungabikho kokunyamezela. Kwaye kunye nokutshintsha ngokukhawuleza kokutshintsha ukutya kunye neemeko zendalo. Inkqubo yokukhusela i-immune system iyakwazi ukuhlasela iiseli kunye neetiski phantsi kweemeko ezithile. Ngenxa yoko, umngcipheko wokwakha izifo ezizimele (umzekelo, i-rheumatism) iyanda. Ezinye izifo eziqhelekileyo: iingxaki ngegazi, i-thyroid, isilonda, ukungabikho komzimba.
Ukuba unengxaki yokukhuluphala, qiniseka ukuba i-thyroid gland isebenza ngokuqhelekileyo. Ingxaki nge-thyroid gland ingakhokelela kwisifo esiyingozi.
Imveliso ekhuthaza ukuzuza ubunzima:
- I-ngqolowa nengqolowa-ukuphazamisa imetabolism, iphazamise umveliso we-insulin;
Iibhontshisi ezibomvu - kunciphisa i-calorie yokudla;
- Iimvenge - inhibits metabolism;
- Iklabishi, amahluma aseBrussels, i-cauliflower - iphazamise ukuveliswa kwamahomoni e-thyroid.
Imveliso efaka isandla ekulahlekeni kwesisindo:
- inyama ebomvu, isipinashi, i-broccoli, isibindi - isantya se-metabolism;
- Ityuwa edibeneyo kunye neentlanzi zasemanzini - ukwandisa imveliso yee-hormone ze-thyroid.
Ukutya okufanelekileyo kubantu abaneqela eli-1 (0) legazi:
Inyama. Inyama ifakwe kakuhle kweli qela legazi. Nangona kunjalo, ungasebenzisi kakubi inyama. Kubalulekile ukugcina umlinganiselo phakathi kweprotheni kunye ne-carbohydrates edlayo ukwenzela ukuba ukukhululwa ngokweqile kwesisu esiswini akukhokelela kwisilonda. Ukuphakanyiswa izabelo zi-200 g zamadoda kunye no-150 g kubasetyhini ama-6 ngeveki. "Incedo" inyama: yenkomo, inyama, imvana, isibindi, intliziyo. Gwema ukutya isidlo, i-goose, ham, ingulube.
Intlanzi kunye neelwandle. Ziluncedo kakhulu, kuba ioli yeentlanzi inegalelo eluncedo ekubunjweni kwegazi. Ukongezelela, ioli yeentlanzi yindlela ekhuselekileyo yokukhusela isifo se-ulcerative kunye nesigaba esisodwa (isifo sikaCrohn). Inani eliphakanyisiweyo li-5 servings ngeveki ngaphezu kwe-180g. Iintlobo ezininzi zentlanzi: i-herring, i-mackerel, i-halibut, i-trout, i-salmon, i-sardines, i-cod. Gwema i-salmon kunye ne-caviar.
Amaqanda kunye nemveliso yobisi. Kucetyiswa ukuba ugweme ukusetyenziswa kwemveliso yobisi kunye namaqanda ngabantu abadala abaneqela legazi eli-1. Nangona kunjalo, ukuba awukwazi ukwenza ngaphandle kwemveliso yobisi kunye namaqanda, ukusetyenziswa kwabo akufanele kudlule: amaqanda amane ngeveki, amaqanda amathathu ama-60g ushizi (i-neutral cheeses: feta, mozzarella, tofu) kunye ne-1 inkomishi yobisi lwe-skim ngeveki. Ibhotela elifanelekileyo elincinci. Akunakuthandwa: ushizi omhlophe nolutyheli, ukhilimu omuncu, i-kefir, i-parmesan ushizi, i-ayisikrimu, ubisi obupheleleyo.
Imifuno. Eyona nto iluncedo kukuba: iibhunge, i-garlic, i-chicory, i-horseradish, i-leek, i-lettuce, i-anyanisi, i-parsley, i-anyanisi eluhlaza, ithanga, isipinashi, i-pepper ebomvu kunye namazambane amnandi. Yidla ngaphezu kwama-5 ama-grams ama-200 amagremu yemifuno eluhlaza kunye nephekwe ngeveki. Kukho, ngelanga, ngaphandle. Ukongezelela kwezo zinto ezonakalisa imisebenzi ye-thyroid gland (i-Brussels, iklabishi emhlophe, ibomvu, i-Beijing, umbala), kufuneka udle iifungi kunye nemifuno emininzi (exacer reaction effects), iifatata kunye ne-eggplants (ukwandisa impawu ze-rheumatic), kunye nengqolowa, i-avocado kunye neetamatato.
I ziqhamo. Uninzi olukhethiweyo "ziziqhamo ze-alkaline" (ngenxa yokuthambekela kwabameli beqela eli-1 legazi kwi-acidosis). Ezi zibandakanya: iiplums, iplums cherry, amakhiwane. Izibonelelo ezinconywayo - amaxesha amane ngosuku ngemitha engama-150. Gwema ukutya okuninzi: ii-oranges, i-tangerines, amajikijolo, i-rhubarb kunye ne-strawberries (ngenxa yobuninzi be-acidity), i-melon (i-watermelon, i-melon) kunye namaqonkco (amaninzi amaninzi atyebileyo.) Ezinye iziqhamo ababandakanyeki.
Utya kunye ne pasta. Ngelishwa, akukho zilimo zokutya ezicetyiswayo kunye neepasta zeli qela. Iqela elingathathi hlangothi liquka zonke iintlobo zokutya kunye nomgubo we-rye. Zingadliwa, kodwa mhlawumbi zingabi ngaphezu kwama-3 ama-200 g ngeveki.
Iziqholo. Uncedo kakhulu kakhulu iireyard, i-parsley, i-cayenne pepper kunye ne-turmeric. Bathuthuzela ukucaphukisa kwendlela yokutya. Gweba i-capers, i-sinam, i-nutmeg, i-pepper, i-vanilla, iviniga, i-ketchup kunye ne-marinades.
Kusela. Impembelelo enenzuzo: i-herbs teas ene-lime kunye nejusi yamanzi, inja iphuma kunye ne-ginger; amanzi amaminerari; i-cherry, ipinapple kunye ne-plum juices. Gwema ukusela: i-apula kunye nomso we-orange; ikhofi, itiye emnyama; iziphuzo ezinqabileyo; oomoya abanamandla.
Okunye. Iimpembelelo ezintle zeoli yeoli (ukufika kwiipuni eziyi-8 ngeveki), imbewu yelanga kunye ne-walnuts inomtsalane. Gwema ukutya: imbewu ye-poppy, iisuthi (ngaphandle kweelnuts), iimbotyi, i-lentils, i-flakes ye-cereal, isonka se-oatmeal kunye nesonka esimhlophe.
IiVithamini kunye nezongezelelo. Abantu abaneqela legazi eli-1 kufuneka banikele umzimba ngevithamini zeqela B no-C, kunye ne-calcium, iodine, i-manganese. Isixa esingaphezu kwemveliso ye vithamini E ayinakulungeleka, njengoko ikhulisa i-coagulability yegazi. Kunconywe ukunyuswa kweengcambu ze-licorice. Iyakususa ngokupheleleyo ukucaphukisa rhoqo kweli qela lebhubhane leqhekeza lomhlathi.
Umsebenzi wezobugcisa.
Ngokusobala, ukutya akusiyo yonke into efunekayo. Abantu abaneqela lokuqala legazi, njengomthetho, banamandla, banempilo kwaye banamathemba. Nangona kunjalo, kufuneka basebenze ngokusemandleni ukuze bakwazi ukujamelana noxinzelelo kunye nokugqithisa. Ukuzivocavoca umzimba okunconywayo: i-aerobics, ukubhukuda, ukugijima, ukuhamba ngebhayisekile, imidlalo yezemidlalo, ukudansa, ukuhamba ngamandla. Ngokufanelekileyo, kuyinqweneleka ukudibanisa le midlalo 4 amaxesha ngeveki imizuzu engama-30-60.
2 (A) uhlobo lwegazi.
Leli qela legazi lavela eMhlabeni, eMbindi Mpuma, malunga ne-25 000 leminyaka ngaphambi kwexesha lethu. Leli liqela legazi le-nomads yokuqala. Kwakudingeka bahambe ukusuka kwindawo ukuya endaweni, batshintsha indlela yabo yobomi ngokungenisa ekudleni kweemveliso ezingaziwa kubo. Kwakhona, ukunyakaza okuqhubekayo kwatshintsha ubuntu babo, okwenza ukuba bazimelele ngakumbi. Abantu abanegazi lohlobo lwe-2 bakwazi ukulungelelanisa nokutshintshwa kokutya kunye nemeko. Banobuqili, banengqiqo, banomdla kwaye banomdla. Iingxaki zempilo eziphambili zidibene neendlela zokugaya kunye neendlela zokuzivikela. Aba bantu baxhomekeka kwiintsholongwane zamagciwane. Izifo eziqhelekileyo kweli qela zi: isifo senhliziyo, umdlavuza, i-anemia, isibindi kunye nesifo se-gallbladder, kunye ne-diabetes yabantwana.
Imveliso ekhuthaza ukuzuza ubunzima:
- Inyama - engadyiwanga kakuhle, iqokeleleka kalula ngendlela yeoli, ikhulisa inani leetekisi kwisondlo sesisu;
- Iimveliso zobisi - ziphazamisa umonakalo;
- Ubhontshisi obomvu - uphazamisa ukusebenza kwee-enzyme, izondlo eziququzelele imetabolism;
- Ubunzima - buvimbela isenzo se-insulin, kunciphisa ukutshisa kweekhalori.
Imveliso efaka isandla ekulahlekeni kwesisindo:
- Amafutha avuno - ukuqinisa ukutyalwa, ukukhusela ukulahlekelwa kombane;
- I-Soy iimveliso - ukugqithisa kakhulu ukugaya kunye ne-metabolism;
- Imifuno - ukukhawuleza isantabolism, ukuvuselela intestinal peristalsis;
- Inanatha - ukukhawuleza kwekhalori yokudla, ukuvuselela intestinal peristalsis.
Ukutya okufanelekileyo kubantu abane-2 (A) iqela legazi:
Inyama. Kubantu abanomdla wegazi 2, kunqweneleka ukuba bangabandakanyi inyama ebomvu ekudleni kwabo. Ukutya okufanelekileyo kukukhuku (inkukhu, turkey). Ukutya: amaxesha amathathu ngeveki ukuya kuma-250 g amadoda kunye ne-150 g yabasetyhini nabantwana. Ukuqhathaniswa nokutya okubanda kakhulu okuqulethe i-nitrojeni, kuba zinokuba negalelo ekukhuleni komhlaza wesisu.
Intlanzi kunye neelwandle. Inani elivumelekileyo li-250 g 3-4 amaxesha ngeveki. Uninzi luncedo kumacandelo ama-2 egazi: i-carp, i-cod, i-mackerel, i-trout, i-salmon (esitsha), i-sardines kunye nemisongo (ukukhusela kakhulu umdlavuza webele). Ayinakuncedo: i-caviar, i-anchovies, i-crabs, i-herring, i-shrimp, i-oyster, i-salmon, i-lobster, i-lobster kunye ne-halibut (ezi zintathu zokugqibela ziqukethe i-lectins ezicaphukisa i-membrane ye-mucous tractinal tract).
Amaqanda kunye nemveliso yobisi. Uninzi lwemveliso yobisi kunzima ukugaya. Ukongezelela, umgangatho ophezulu wokusetyenziswa kweemveliso zobisi kubangela ukwanda kwindlela yokuvelisa i-mucus kwi-airways. I-Mucus ayiyikunyusa kuphela iimpawu ze-asthmatics, kodwa igalelo ekuthekeni kwezifo, ingakumbi izifo zokuphefumula. Kubantu abanomdla wegazi 2, kungcono ukubuyisela iimveliso zobisi kunye nobisi lwe-soy kunye noshizi ushizi, i-tofu (ibhontshisi yebhondi). Kodwa ukuba awukwazi ukwenza ngaphandle kwemveliso yobisi, unakho: i-yogurt kunye ne-kefir (150 ml izikhathi ezintathu ngeveki), i-mozzarella ushizi kunye ne-feta cheese (amaxesha amane ngeveki, 60 g), ubisi lweebhokhwe kunye noshizi weebhokhwe (amaxesha amane ngeveki, 60 g) kunye namaqanda (kathathu ngeveki). Inobungozi: ushizi nge-mildew, ibhotela, ukhilimu omuncu, i-parmesan ushizi, ubisi lweenkomo, i-cottage cheese kunye ne-ayisikrimu.
Imifuno. Iimifuno zincedo kumaminerali, i-enzyme kunye ne-antioxidants. Zilungele ukudliwa eziqhekezayo, okanye ziphekwe ukwenzela ukuya kwi-6 servings ngosuku (malunga nama-150 amagremu). Uninzi olukhethiweyo kukuba: i-beetroot, i-broccoli (i-antioxidant esebenzayo), izaqathe, i-garlic (i-antibacterial effect), i-horseradish, i-leek, i-lettuce, i-anyanisi, i-parsley, ithanga, isipinashi, ihluma zaseBrussels. Gwema ukutya: zonke iintlobo zepelepele (zivusa i-mucosa yesisu), iifatata, iklabishi, amakhowa, iifuni, isitshalo seqanda, ingakumbi utamatisi.
I ziqhamo. Iintlobo kufuneka zidliwe kweli qela kathathu ngosuku. Iziqhamo ezicetyiswayo: i-apricot, amaqabunga (umxholo ophezulu we potassium), amajikijolo, i-cherries, iidipefruit, i-kiwi (ixabiso elikhulu levithamini C), i-lemon, imifuno, iinqununu, iinanimpe. Kucetyiswa ukuba ugweme: amabhanana, ama-mango, ii-oranges kunye ne-tangerines (inomsindo wesisu), i-rhubarb, ikonkoni kunye ne-melon.
Utya kunye ne pasta. Lo ngumthombo ongcono kakhulu weprotheni yemifuno. Imveliso ekhuthazwayo kweli qela: okusanhlamvu, ngakumbi i-oatmeal kunye nelayisi, umgubo we-rye, ipasta. Kufuneka kudliwe kwisixa se-8 servings ngeveki (amaxesha amane okusanhlamvu, amaxesha angama-4 ama-pasta), 1 ukukhonza-150 g. Ukuba kunokwenzeka, kufuneka ulahle ukutya okucutshulweyo (iimveliso ezigqityiweyo) ezicaphukisa umlenze womzimba wesisu. Kufuneka uphephe ukubhaka kwi-ngqolowa.
Iziqholo. Abantu abaneqela legazi lesi-2 kufuneka baqwalasele iziqholo kungekhona nje kuphela njenge-spice ekuphuculeni intle yokutya. Idibaniso elungileyo lezonongo lisebenza njenge "amplifier" yesistim somzimba. Kunconywe iziqholo: i-garlic, i-ginger, i-soy sauce kunye nesardadi. Gwema: ipepper, i-gelatin, zonke iintlobo zeviniga, i-mayonnaise kunye ne-ketchup.
Kusela. Qalisa imini ngekomityi yamanzi afudumele, abilisiwe kunye nejusi yesiqingatha semononi. Ijusi lemonti inceda ekupheliseni ukuqokelela i-mucus kwaye kukhuthaza ukugaya. Amanye amajelo, ngokukodwa i-alkaline, kufuneka athengwe kwisixa sama-5 eziglasi ngosuku. Eyona nto iphakanyisiwe kukuba: i-apricot, irotikiti, i-cherry, i-grapefruit, iplum, iinanimpe. Gwema i-orange kunye ne-tomato juices.
Amayeza emifuno ekhuthaza ukuqiniswa kwe-immune system: i-chamomile, inja evukile, i-wort yaseSt. John, i-ginger kunye ne-green tea. Kubantu abadala, iwayini ebomvu esemgangathweni (iglasi ngosuku linciphisa ingozi yeentsholongwane zesifo senhliziyo) kunye nekhofi, evuselela ukukhutshwa kwesantya sesisu. Gwema ubhiya, utywala obuqilima, itiye elimnyama kunye neziyobisi ezingekhoyo utywala.
Okunye . Kufuneka kukhankanywe umphumo omuhle: ioli yeoli, eyanciphisa i-cholesterol (izipuni eziyi-6 ngeveki). Amanqatha, aqulethe "i-lectins" yokulwa nomhlaza. Kananjalo imbewu ye-sunflower, i-soy kunye nelayisi.
IiVithamini kunye nezongezelelo. Ixabiso eliphambili kweli qela li: iivithamini zeqela B, C ne-E, i-calcium, isinyithi, i-zinc, i-chromium kunye ne-selenium. Ukususela kwimifuno yezokwelapha kuncedo: i-hawthorn, i-echinacea, i-valerian kunye ne-chamomile.
Umsebenzi wezobugcisa. Izenzo eziphakanyisiweyo: i-yoga, tai chi, ukuhamba ngamandla, ukuzilolonga kunye ne-aerobics. Imidlalo: igalofu, ukubhukuda, ukudansa. Ngokufanelekileyo, kufuneka udibanise le misebenzi ngaphakathi kwemizuzu engama-30-45 imizuzu 3-4 ngeveki.
3 (B) iqela legazi.
Iqela legazi le-3 lakhiwa ngabantu malunga ne-15 000 leminyaka BC kwiindawo eziphakamileyo ze-Himalaya. Le yiphumo lokuguqulwa komzimba - ukuguqulwa komzimba kwiinguqu zemozulu ukusuka kwiindawo zokushushu eziseMpuma Afrika, kwiimeko ezibandayo ezininzi zeentaba eziphakamileyo. Olu tshintsho lwalufanele lukulinganise uxinzelelo lwengqondo nokunyusa iimfuno kwi-immune system. Abaphathi beqela le-3 legazi bajongwa ngumzimba omzimba onamandla, ukulungelelanisa ngokukhawuleza kwiinguqu ekudleni kunye nemeko, inkqubo efanelekileyo yokutya kunye nesimo sokudala.
Ziyakwazi ukuthintela: isifo sikashukela esikhatyayo, isifo esingapheliyo sokugula, izifo ezizimele (umz., I-lupus erythematosus), i-multiple sclerosis, kunye neentsholongwane ezingavumelekanga zentsholongwane. Kodwa aba bantu abachasene nezifo zentlalo, njengomhlaza kunye nezifo zentliziyo.
Imveliso ekhuthaza ukuzuza ubunzima:
- Isiko - unciphisa ukugaya kunye ne-metabolism, kubangela ukuqokelela kwamafutha, kunokuba uyisebenzise njengempahla yamandla;
- Buckwheat, imbewu yeesame, iilan, i-lentils - inqanda imetabolism, ukukhuthaza u-hypoglycemia;
- Ummbila - unciphisa ukuphumelela kwe-insulin, unciphisa isantabolism.
Imveliso efaka isandla ekulahlekeni kwesisindo:
- Imifuno eluhlaza, inyama, amaqanda, iimveliso ezinobisi ezincinci ezincinci, isibindi - ukukhawuleza imetabolism;
- I-tea esuka kwingcambu ye-licorice-iphikisana ne-hypoglycemia.
Ukutya okufanelekileyo kubantu abane-3 (B) yeqela legazi:
Inyama. Nangona abaninzi abanezondlo bacebisa ukuba badle ezinye iinkukhu, ezi ngcebiso, ngelanga, ayisebenzisi kubantu abanegazi lomhlobo 3. Inyaniso kukuba egazini leentaka eziqulethwe kwiimfucu ze-muscle, ezininzi i-lectin. Ziyingozi kakhulu kweli qela labantu. Ukuqokelela kwama-lectin egazini kunokwandisa umngcipheko wesifo okanye isifo esisodwa. Uninzi olukhethiweyo kukuba: imvana, umdlalo nomvundla. Kodwa, ke, ingulube, ham, iintliziyo, i-bacon kunye nenkukhu (inkukhu, idada, i-goose) kufuneka igwenywe. Ezinye iintlobo zenyama azihambisani, kwaye zingadliwa. Ekudleni kuvunyelwe ama-3 ama-meat of red and portions 3 zeenkukhu (ngokukhethekileyo umdlalo) ngeveki. Kubafazi - 150 g, amadoda - 250 g.
Intlanzi kunye neelwandle. Inxalenye ebalulekileyo kakhulu yokutya, iphakanyisiwe ukuya kwi-5 servings nganye ngeveki eyi-250 g. Iintlobo ezidumileyo ziquka: i-cod, i-stumper, i-halibut, i-mackerel, i-salmon, i-sardines, i-trout. Musa ukusebenzisa kakubi: i-anchovies, i-crabs, i-mussels, i-oyster, i-salmon, i-shrimps kunye ne-lobster.
Amaqanda kunye nemveliso yobisi. Abantu abanegazi lomhlobo 3 banokuyonwabela uluhlu olupheleleyo lweemveliso zobisi. Ngenxa yokuba "ubisi" ushukela, oluyingxenye yeqela legazi lama-antigens amathathu-D-galactosamine, lukhona nobisi. Kunconywe iziqephu: amaqanda angama-4, izimbiza ezine ze-yogurt, iiglasi ezi-5 zobisi, ama-5 ama-60 amagremu weeshizi ngeveki. Uncedo kakhulu: zonke iifesi ezimhlophe, i-kefir, i-mozzarella ushizi, i-feta kunye nebhosi yashizi, i-yogurt nobisi (2%). Gwema: i-cheeses eluhlaza (i-roquefort, i-gorgonzola, i-Dor blues, njl.) Kunye ne-ice cream.
Imifuno . Kukho imifuno ehlabathini ehambelana neqela legazi le-3: i-beetroot, zonke iintlobo zeklabishi, izaqathe, ii-eggplants, amakhowa, iparsley, zonke iintlobo zepelepele. Inani eliphakanyisiweyo li-cinq servings yemifuno eluhlaza kunye nobilisiwe ngosuku (1 ukukhonza = 200 g). Gwema ukutya: iminquma, ithanga, i-avocado, ingqolowa, isithombo, utamatisi. Eminye imifuno ayihambisani.
I ziqhamo . Kunconywe ukufikelela kwi-5 servings yeziqhamo ngosuku, i-150 grams. Ubhanana, iidiliya, i-plums, i-cranberries, i-papaya kunye ne-chinnayi yizona zikhethwa kakhulu. Gweba i-rhubarb, igromegranate kunye nekakhukhunathi.
Utya kunye ne pasta. Ukutya okunokusetyenziswa yimveliso evela kumgubo, i-oats kunye nelayisi. Kwakhona i-semolina kunye ne-pasta zincedo. Isabelo - 8 ama-200 g ngeveki.
Iziqholo . Eyona nto ikhethwayo: i-cayenne pepper, i-curry, i-parsley, i-horseradish, i-ginger. Ngokumodareyitha, unokukwazi ukusebenzisa ushukela kwaye ujabulele ishokoleta. Akukho luncedo: ama-clove, ii-ammondi, i-sinamoni, i-cornmeal, i-gelatin, i-pepper kunye ne-ketchup.
Kusela . Iziphuzo ezona ziluncedo ziyi-teas ye-herbal nge-ginger, i-ginseng, i-mint, i-liquorice, i-sage, i-raspberry, i-rosehip kunye ne-tea ehlaza. Kuyimfuneko ukusela iivisi zamagilebhisi, ipapaya, iinanapple kunye ne-cranberries kwiiglasi ezintathu ngosuku. Kananjalo ungalibali ngamanzi - 1.5 ilitha ngosuku. Gwema ijusi yetamatisi, iziphuzo ze-carbonate kunye nemimoya.
Okunye . Ukongeza, ukutya kwabo akunakukhuphela ngaphandle kweoli yeoli (iizipuni eziyi-6 ngeveki), iiebhontshisi ezibomvu, okusanhlamvu kunye nesonka somnyama. Kodwa sebenzisa njengesonka esincinci esimhlophe, i-cornflakes, i-lentils, i-peanuts, ibhotela ibhokhwe, ithanga, imbewu kunye neoli ye-sunflower, ipoppy kunye nengqolowa.
IiVithamini kunye nezongezelelo. Ukuba uyadla ngokuhambelana nalezi ngcebiso, abantu beqela legazi le-3 abayidingi iivithamini ezongezelelweyo. Amaminerari, okufuna ukutya okungaphezulu kweemagnesium. Ukuba kukho ubuncinci benkxalabo kunye nenkumbulo, ngoko unako ukuthatha i-ginseng kunye ne-ginkgo.
Umsebenzi womzimba:
Iiklasi ezinempumelelo kakhulu zi-aerobics, i-tennis, ukuhamba, ukugibela, ukuhamba ngebhayisekile, ukuhamba ngamandla, ukugijima, igalofu, tai chi, yoga. Kubalulekile ukungena kwimidlalo ubuncinane amaxesha ama-3-4 ngeveki kwiminyaka engama-45-60.
4 (AB) iqela legazi.
Kwenzeka kakhulu kunqabile. Itholakala kwi-5% kuphela yabemi kwaye yiphumo lokuhlanganiswa kwe-2 (A) kunye ne-3 (B) yamaqela egazi. Abantu abane-blood type 4 babonakaliswa ngokuvuleka, ubuntliziyo, bayizidibanisi ezigqwesileyo. Ngelishwa, i-immune system "inobungane" kwiintsholongwane ezininzi kunye neebhaktheriya, ezibonakaliswa kwiintsholongwane eziqhelekileyo. Isondlo sesisu sisisicatshulwa. Izifo eziqhelekileyo kweli qela ziyintliziyo yesifo, i-anemia kunye nomhlaza.
Imveliso ekhuthaza ukuzuza ubunzima:
- Ubomvu obunzima - kunzima ukugaya kunye nokuqokelela ngendlela yeoli, ngenxa yintoni inani leetyekile kwisigxathu somzimba esisanda.
- Ubhontshisi obomvu, ukolweni - ukuphazamisa umthamo kunye nokuveliswa kwe-insulin.
- Imbewu - inciphisa isenzo se-insulin.
Imveliso efaka isandla ekulahlekeni kwesisindo:
- Tofu (ibhontshisi yebhondi), ukutya kwezilwanyana kunye nemifino - ukukhawulezisa i-metabolism.
- Imveliso yobisi - ukwandisa imveliso ye-insulin.
Ukutya okufanelekileyo kubantu abane-4 (AB) yegazi leqela:
Inyama . Ukuveliswa kwe-acid enganeleyo kwisisu akuvumeli ukutya inyama rhoqo kwaye kuninzi kakhulu. Isiqhelo esinconywayo si-3 servings of meat fat red ngeveki, kunye neentaka ukuya kwi-2 servings (1 ekhonza amadoda 250 g, kubafazi kunye nabantwana 150 g). Eyona nto iluncedo yimvana, umvundla kunye ne-turkey. Gwema inyama yenkomo, ihagi, ingulube, i-veal, i-venison nayo yonke ukutya okutshaya (ukwandisa umngcipheko wesifo somhlaza kweli qela).
Intlanzi kunye neelwandle. Ukutya okucetywayo kuku-five servings ngeveki (ubuncinane ubuncinane be-250 g nganye). Okufanelekileyo: ityhuna, ikhodi, i-mackerel, i-trout, i-salmon, i-sardines kunye nemiski. Ngamaqabunga ambalwa, i-mussels, i-squid, i-crawfish, i-halibut, i-shrimp, i-salmon ne-herring.
Amaqanda kunye nemveliso yobisi. Uhlobo olubanzi lweemveliso zobisi luvunyelwe. Ngeveki unako ukufumana amaqanda ama-5, i-4 servings yeeshizi i-60 grams, iikomityi ezine ze-yogurt kunye nee-6 zeekomityi zobisi. Imveliso efanelekileyo ibandakanya: i-brynza, ushizi, i-kefir, i-mozzarella ushizi, i-yogurt kunye ne-ukhilimu. Gwema ubisi, i-ayisikrimu, i-parmesan, i-cheeses ne-buttermilk.
Imifuno . Imifuno emitsha iqulethe iivithamini kunye nezinto ezilandeleleneyo, ezidlala indima ebalulekileyo ekuthintekeni kwesifo senhliziyo nomhlaza. Zifanele zisetyenziswe ngobungakanani bee-150 g ezili-10 ngosuku ngosuku! Okukhethwa ngokukhethekileyo yiebhunge, i-broccoli, i-cauliflower, i-celery, ikhukhamba, isitshalo seqanda, i-garlic, i-parsley, i-tofu kunye namazambane amnandi.
I ziqhamo . Iintlobo kufuneka zibe yingxenye ebalulekileyo yokutya: ukuya kwi-5 servings ye-150 g ngosuku. Ngokukodwa ezo zininzi iivithamini C (iindlela zokuthintela ukusulela izifo kunye nomhlaza). Eyona nto ikhethwayo: i-cherry, i-cranberries, iikhiwane, iidiliya, i-grapefruit, i-kiwi, i-lemons, iipinapples, i-plums. Gwema ukutya: iibhanana, ii-oranges, iikhonkco, imango, ierharnate kunye ne-rhubarb.
Utya kunye ne pasta. Enyanisweni, akukho zichaso ezikhethekileyo. Abantu abaneqela legazi le-4 banako ukufumana iimveliso ezine zeesitereji kunye ne-4 ye-pasta ngeveki (150 g isisindo esomileyo). Ukukhethwa kunikwe zonke iintlobo zerayisi kunye nomgubo-oatmeal, ilayisi kunye neerye.
Iziqholo . Kunconywe: igalikhi, i-curry, i-parsley kunye ne-horseradish. Gwema ukongeza: i-anise, i-cloves, i-capers, umgubo we-corn, i-gelatin, i-pepper, iviniga, i-ketchup kunye namakhukhamba okucoca.
Kusela . Kusasa kuqale ngeglasi yamanzi afudumele kunye nejusi yesiqingatha semononi. Ngethuba lemini, sincoma iiglasi ezi-7 zamanzi, iiglasi ezi-3 zejusi ezivela kwiidroti, isiliva esidliwayo, iidiliya, i-cranberries, i-cherries, i-papaya. Akukho ncedo olungaphantsi kwee-herbal teas ezine-chamomile, i-ginger, i-ginseng, i-licorice, i-strawberries kunye ne-rosehips. Itiye ehlaza kunye nekhofi zilungile. Gwema ijusi le-orange, itiye elimnyama, iziphuzo eziphathekayo kunye neomoya.
Okunye . Ukongezelela koku ngasentla, kufuneka udibanise kwioli yeoli yomnquma (8 isipuni ngeveki), i-peanuts, ibhotela, i-peas, i-oatmeal, isonka kunye nesonka sesonka. Gwema iinkozo, ubhontshisi obomvu, ithanga, imbewu yelanga kunye nembewu yepoppy.
IiVithamini kunye nezongezelelo. Isistim somzimba esibuthathaka sifuna ukutshintshwa okongezelelweyo kwe-vitamin C, i-zinc kunye ne-selenium. Kwimifuno, i-extraction ye hawthorn, i-echinacea, i-chamomile ne-valerian ingcambu inefuthe elihle.
Umsebenzi wezobugcisa.
Iimidlalo ezinconywayo: tai chi, yoga, igalofu, ibhayisikili, ukuhamba ngamandla, ukubhukuda, ukudansa, i-aerobics, ukuhamba kunye nokuloba ngokudibanisa 3-4 amaxesha ngeveki kwimitha engama-45.
Uyazi ukuba sinjani kakhulu. Imveliso efanayo iya kuba yinto efanelekileyo kubantu abaneqela elilodwa legazi, kwaye aluncedo kakhulu kubantu abaneqela elinye legazi. Kwaye konke ngenxa yokuba amaqela athile abantu baye bachithwa ukuhlala kwiimeko ezahlukeneyo zemeko. Nangona kunjalo, emva kwexesha, zonke iintlanga zixutywe. Izizukulwana zabemi baseAfrika, iMiddle East kunye neentaba zee-Himalaya zihlala kwihlabathi lonke, zithatha iimpawu zegazi lookhokho babo. Kubikwa ukuba, ukutya kunye namaqela egazi ahlanganiswe ngokungenakulinganiswa. Ewe, kunzima ukuthobela ukutya ngokutsho kweqela lakho legazi. Ngenxa yokuba ukutya okungekho ukucetyiswa kuqulethe iivithamini ezifunekayo kunye ne-microelements. Kodwa zikhona izitya apho ungakwazi ukulahla kwaye ubeke endaweni enokuba luncedo ngakumbi ngokweqela lakho legazi.