Umzekelo waseCanada kunye nomlingisi uCarol Alt oneminyaka engama-47 ubudala uvakalelwa ngamandla. Iiparameter zayo 89-60-89 zajika umgibeli-intloko u-Ayrton Senna kunye nomdlali weHockey uAlexei Yashin. Owokuqala ufundisa uCarol ukuba aqhube iimoto zezemidlalo, okwesibini (engaphantsi kweminyaka engama-13 ubudala) uzama ukumnxusa, ukukhathazeka ngempilo yakhe. Gcina isimo esipheleleyo somzekelo wezempilo uCarol Alt uncediswe yi "yokutya okuluhlaza".
Abazali bakho bakondla njani?
Umama wayevame ukupheka umququ kunye neodles, spaghetti, izinja ezishushu, kunye namaxesha athile zifudumeza zifudumale ukutya okulula. Ngaphambi kokuba ndibe ngumzekelo oneminyaka eyi-19 ubudala, ubunzima bangebu-75 kilogram. Ngaphambi kokudubula kokuqala ndaxelelwa ukuba ndilahlekelwe yi-7.5 kilos kwiiveki ezintathu. Ndaqala ukulambela indlala kwaye ngokukhawuleza ndifezekisa umphumo ofunwayo.
Nendlala ngandlela-thile ichaphazela njani impilo yakho?
Kwiminyaka engama-90 ndandinemimoya embi, ukunyaniseka, intloko kunye nokukhathala okukhulu. Ukulala, ndathatha amayeza ebusika ebusuku kwaye ekuseni ndisela ikofi. Umthombo kuphela wamandla kum ushukela.
Ufumene njani ngokutya okuluhlaza?
Ndatsho omnye umhlobo malunga neemeko zam, kwaye wandicebisa ukuba ndibone ingcali yokutya okuluhlaza.
Yintoni lo ugqirha akucebisa?
Wandixelela ukuba nditya ukutya okuluhlaza nje, njengemifuno kunye namasaladi, kwaye ndithiye, kukho ininzi iswekile. Kwiveki kamva, kwakukho intloko kunye nobuhlungu besisu, kwaye kwinyanga leyo ndandiphazamiseka ngamandla. Emva kwexesha ndayeka ama-nafta, kwaye ngoku i-95% yesondlo sam kukudla okuluhlaza. Kodwa andiyiyo imifuno, nditya nje intlanzi endaweni yenyama-enqabileyo okanye edibene ngaphandle.
Yintoni odla ngokutya emini?
Uphendula umzekelo wezempilo kaCarol Alt:
- Ekuseni ndiya kusela i-kefir ebusini obisikiweyo (efana ne-yogurt) kunye ne-oatmeal (engabilisiwe, kunye nomisi), iisuthi kunye neerinki, zihlanjwe nge-nectar kwi-agave. Ukutya, ndiyidla ibha yamandla (ukusuka kwizinto eziluhlaza) okanye ndisele isiselo semifuno kwisipinashi okanye iklabishi. Ngesidlo sasemini Ndiyathanda isaladi yetshizi entsha, ne-hummus okanye i-guacamole. ISidlo ngeentlanzi okanye inxalenye enkulu yesaladi, i-dessert - i-tiramisu entsha, i-cookies okanye i-ayisikrimu ebisi elitsha. Ndiyavuma amavithamini kunye nezongezo zokutya ezivela eluhlaza. Ndiyidla ngendlela endiyifunayo kwaye ngelo xesha ndibeka isisindo 56.5 kg.
Qala ukutya ukutya okuluhlaza ngokutya kwasekuseni nasemini. Ukubeka izitya zakho ezizithandayo ngeesalogu eziluhlaza: umzekelo, endaweni ye-salmon yokutshaya idla ngokucatshulwa, kwaye esikhundleni senqatha - i-zucchini okanye i-pumpkin. Isonka, isonka kunye neetye ezihluma zingasetyenziselwa. Vumela kuwe ngobuthakathaka bakho, kwaye ukuba awukwazi ukuyeka nayiphina imveliso, yidle nganye iveki ezimbini. Kancinci ungenza ngaphandle kwabo.
Canneloni nge "cheese" kunye ne-broccoli
4 servings
½ inkomishi eyomileyo iitamatisi, igxilwe;
2 iikomityi zamanzi;
1 tsp. ijusi ye-lemon;
1 tbsp. ioli;
1 tbsp. thyme entsha;
1 i-tomato entsha ephakathi, i-diced;
1 indebe entsha epholileyo;
1 indebe yamaqabunga ama-oregano amatsha;
1 tsp. Ityuwa lorwala lase-Himalayan;
Iingqayi ezi-2 zeklabishi ye-broccoli, zityunjwe;
1 tsp. sage;
I-1/9 indebe yeengqungquthela ezisikiweyo zeentongomane, zinyanzelwe;
1 inkomishi yeembewu zelanga zelala;
esinye isiqhamo esikhulu se-zucchini;
1 indebe yamantambo emisedare (elukhethiweyo).
1. Hlanganisa kwi-blender eyomile utamatisi, amanzi, isiqingatha sepuniji yejisi lemon, ioli yeoli kunye ne-thyme - de kube yilapha.
2. Hlanganisa umxube obangelwayo utamatisi, i-basil, i-oregano kunye nesiqingatha seetyuwa.
3. Kudibanisa ufake i-broccoli kwaye ucoce ngokukhawuleza. Yongeza i-nutmeg ne-rosemary, mix.
4. Dlulisa i-broccoli kwisitya sokuxuba kwaye, ngaphandle kokuhlambulula inkqubo yokutya, xuba i-sage, i-cashew, imbewu, ikota yeglasi yelisi yamanzi kunye netyuwa esele.
5. Yinqumle i-zucchini ibe ngumgca omude ode kunye ne-grater okanye i-peeler peeler. Beka ezine iindawo zendawo, kangangokuba umda wabo ngamnye ugoba umgca womnye.
6. Kwimiphetho yale sikwere, faka iipuni ezimbalwa zomxube we-broccoli. Phuma kwiibhubhu ezide. Yenza iibhubhu ezininzi njengoko kukho iimveliso ezaneleyo ezikhoyo.
7. Khonza kwi-tomato sauce.
Isahlulo se-1: 289 kcal, i-18 g i-fat (ye-saturated-3 g), i-26 g i-carbohydrates, i-11 g iprotheni, i-7 g i-fibre, i-765 mg ye-sodium (i-33% yemigangatho yansuku zonke).