Umzekelo wokushiya: ukuzinza kwesisindo

Kufuneka kuqatshelwe ukuba imodeli yeplate iyilungelelwano olufanelekileyo lokuzaliswa kwesakhono kunye nemveliso yokutya. Ukwenza oku, kukho isicwangciso esikhethekileyo esiya kugqiba ukuzaliswa kwesebe kuphela, kodwa kunokunceda ukunciphisa umzimba. Umzekelo omhle wokuthi zininzi kunye naziphi na iimveliso ofuna ukuzisebenzisa ziya kunceda, ngokuzayo ukugxininisa kwisondlo kunye nokunciphisa ubunzima bezinto ezingenasidingo nezingozi. Le nkqubo yenzelwe ukunciphisa umzimba, kunye nokugcina impilo.


Imbali yomzekelo

Inzululwazi-i-dietician yaseFinlandeashe iminyaka eyi-80 yekhulu elidlulileyo ifike indlela yokuzama ukuphuhliswa kwe "Iiflethi zeModeli". Yenzelwe ukuqonda imigaqo yokutya okunomdla ngaphandle kwemigudu eninzi. Le ndlela ibalwa ukuqinisekisa ukuba ukutya kukufumene indlela efanelekileyo yokulinganisela ukutya. Ngenxa yoko kuyimfuneko ukhethe imveliso yokutya "imfuneko" kuphela kwaye ugcine ubunzima bayo. Okokuthi, umlinganiselo wokutya akufanele udlule kwizinga elimiselweyo. Kwakhona, isondlo sesondlo sifike kwisigqibo sokuba ukuhanjiswa ngokufanelekileyo kokutya kwiplabathi kuza kuba ngumboniso obonakalayo. Indlela yesazinzulu saseFinnish inceda ukuphepha ukukhupha, ubunzima kunye nabanye abantu ababalekele ngokubala. Ngoko, ukuba ufuna ukunciphisa ubunzima, yonke imihla uyazihluthisa ngezibalo ze-arithmetical ukufumana inani elivumelekileyo leekhalori ezisetyenzisiweyo. Kodwa isitya siya kunceda ukufumana ubuninzi beekhalori, i-carbohydrates, amafutha, iiprotheni nezinye izinto ezikuyo.

Inkqubo yamandla elula

Ukuze ufumane izakhono kwindlela yokulahleka kwesisindo kunye neplate, kufuneka uthathe isitya esinye esiza kufinyelela ububanzi bayo ngamasentimitha angama-23. Emva koko uhlukanise ngengqondo ibe ngamalungu amabini alinganayo. Isiqingatha sokuqala siya kuba noxanduva lokugcwalisa imifuno, kwimixholo apho kungekho isitashi: iklabishi, utamatisi, ukhukhamba, i-anyanisi, i-karoti, i-broccoli, i-zucchini, i-cauliflower kunye nokunye okunjalo. Akuyimfuneko ukupheka le mijelo, ungasebenzisa ezinye zazo ngohlobo, into ephambili kukugcina ucoceko.

Ukuba ufuna ukwenza i-assortion, ke ulungiselele isaladi yemifuno kwaye, ujabulele i-taste, ulahlekelwe isisindo. Ngendlela, isixa semifuno esetshenzisiweyo ayinakho ukulinganiselwa, xa uyisebenzisa ngakumbi, ngcono umzimba wakho. Kodwa qaphelani xa uqala ukuhambisa isaladi yemifino kunye ne-mayonnaise, ibhotela kunye nezinye iimveliso ezinamafutha. Ukutshisa iikhalori, i-lemon (i-juice yayo inokukhatyelwa endaweni yebhotela), i-soy sauce, iviniga ye-balsam, i-grav kwi-cottage shiese okanye i-yoghurt yendalo ingasetyenziswa. Ukuba uthe wagqiba ukusebenzisa njenge-oli yokuthambisa iifuno, ke oku kuyindlela efanelekileyo. Kodwa ungadli ngaphezu kwe-2 ithisipuni ngexesha.

Eyona ndlela ikhethekileyo kukudibanisa imifuno kunye nemifuno yeengcambu, ukufumana kwabo akufanele kube ngokwaneleyo, kodwa kuninzi kakhulu, oko kukuthi, ukuba imida yesidlo ngokwawo ayibonakali. Le ndlela ichanekile kukuba iikhalori kwiimveliso ezinjalo zibaninzi. Qalisa ukutya okudityanisiweyo kunye nabo, kunye ne-inespechno ngokuthe ngcembe batyelele kwezinye iindawo zomgca. Amaqela kufuneka ahlukaniswe zibe ngamaqabane amane.

Umgaqo wesimo sokutya

Umgaqo wokuqala. Xa uqala ukutya imifuno, usichitha ixesha elingakumbi ekutshekeni. Ngoko, xa uhlafuna ingqondo yakho ithatha ingqalelo kwiinkcukacha zokungenisa izondlo kwizinto eziphilayo. Ngako oko, sele usuyazi ukuba ungcinci ogciniweyo kwaye uninzi kangakanani uya kufuna ukutya ukuze unelisekile ngokupheleleyo. Njengoko uyazi, ukwenzela ukuba isignali esisondezayo sifinyelele ebuchosheni kuthatha imizuzu eyi-15.

Umgaqo wesibini. Iingcali zenzululwazi ziye zafakazela ukuba imveliso inezinto ezininzi zeselula. Zizalisa isisu sakho kwaye zikhokelela ekugqiliseni. Oko kukuthi, ngexesha ngalinye ufuna ixabiso elifanayo lokutya ukuze uzalise isisu esiswini. Ukuba uyayigcwalisa ngemifuno enokubakho ubuncinci beekhalori, unako ukufaka isandla ekulahlekeni kwesisindo.

Ezinye iindawo zomgca zizaliswe izitya ezilungileyo neentlanzi, kunye nesitya sokutya. Ukuqala ngemifuno, uyanciphisa ngokuzenzekelayo umthamo wezinye iindawo zesitya kwaye ngaloo ndlela unomxholo wekhalori wokutya. Kodwa kukho ezinye iingenelo, kuba imifuno ijongene nokukhusela umzimba kwaye ithwala inani elikhulu lamavithamini.

Emva koko, kufuneka uhlule isahlulo sesibini zibe zimbini ukuze uzalise iikota. Ikota enye iya kugcwaliswa nemveliso equkethe iprotheni. Umzekelo, inkukhu, intlanzi, inyama, i-turkey, amaqanda, amakhowe kunye nokunye okunjalo. Elinye ikota linikezelwa kwisitya esicaleni. Malunga no-120-150 amagremu abelwe ukuhlobisa. Umzekelo: amazambane, i-buckwheat (iglasi), ilayisi, i-pasta, i-corn flakes, njl. Ukuba ufuna, unokuchitha yonke into ngesonka, kodwa kufuneka kube ngumnyama okanye ube ngqolowa.

Imodi yamandla

Ukutya kuthetha ukutya ezimbini ngosuku: ungadla isidlo sakusihlwa kunye nesidlo sakusihlwa. Kodwa i-dessert iyalelwe ukuba i-dessert xa ungayisebenzisi kakubi. Kumele kube yilazi zegriji okanye esinye isiqhamo, ubisi olunobisi okanye i-kefir. Kubalulekile ukuba uqaphele ukuba ungadla kwi-system yakho, akudingeki ukuba udle ngo-6: 00 okanye nge-7 ntambama, ungadla naliphi na ixesha lemihla, into eyona nto kukuba emva kokuba u-2 okanye u-2.5 uvuke. Khumbula, ngaphambi kokuba ulale, kufuneka uhambe iiyure ezingama-3.

Ukutya okunokulinganisela kunye nesitya

Isityikiti sinjani uhlobo lomlingo. Okokuqala, kufuneka ubonise umonde kunye nenye yokuqeqesha. Leli lihlandlo yokuqala, kwaye ke uya kuba nemodi esele imisiwe kwaye awuyi kupheka nakweyiphi na indlela. Qinisekisa ukuba awunciphisi umzimba ngokukhawuleza - le nkqubo yenzelwe ukuba nefuthe elithile. Kodwa ke, musa ukuthukuthela, kuba le nkqubo iya kuthi ibe yinto enhle kwaye ilungiswe.