Akukho mhla wokuzalwa, akukho nkampani, akukho iiholide zangoMeyi, sithandwa kakhulu, njengolu busuku obunye bonyaka. Ngoko ke, mhlawumbi, ngaphambi kokuba uNyaka omtsha ube ngumfuno omkhulu kuzo zonke iintlobo zokutya okukhawulezayo, oko kuthetha, uNyaka omtsha. Ngokuqinisekileyo, kuya kulungile ukuzigcina ngokwakho ngomnyaka wonke, kodwa ... akuzange kusebenze! Kwaye ngoku sijamelene nombuzo: luhlobo luni lokutya olungcono ukukhetha ngaphambi koNyaka omtsha?
Ukutya okukhawulezileyo kukutya okufutshane okufutshane, injongo ephambili yokulahleka kwesisindo esiphuthumayo. Kodwa kufuneka sikhumbule ukuba ukutya "okukhawuleza", okungaqinisekiyo umphumo kunye nokukhululeka kwayo yonke imiphumo emibi yendlela yokutya. Kodwa, yintoni ehleliyo ukuba yenziwe xa kuyimfuneko ukunciphisa umzimba ngokukhawuleza, kwaye ixesha alikho? Kodwa ukutya okunokukhawuleza kubakho kakhulu.
Ukutya kwangaphambi kweeholide: kuhle phambi kweeholide, xa uzama ukugqoka umNyaka omtsha, ngokukhawuleza wabona ukuba akuguquki. Emva koko, unciphisa ukutya kwakho kwansuku zonke ngee-apula ezi-4, i-orange e-1, isiqwenga 1 seenyama ebilisiwe kunye ne-rusks encinane. Ukuba ubonile ukuba usuku olulandelayo akukho tshintsho, ngoko kuya kufuneka ulambile ubuncinci ubuncinane ngosuku olunye.
Ukutya okungxamisekileyo. Ixabiso lokutya okukhawuleza okukhawulezileyo ngu 1300 kcal.
Imithetho ephambili yale yokutya okukhawulezayo kukuba unako ukusela umlinganiselo ongenamkhawulo wamanzi amaminerali, kodwa ubisi obumanzi, obongezelelwe kwiitayi okanye ikofi ezingenakuphunga, akufanele kudlule ngaphezu kwama-250 ml. Ungadla inxalenye enkulu yesaladi eyenziwe kwisilimo esidliwayo esinamagatsha anamanzi, isaladi, ipepper, ikhukhamba, ii-apula, iimbotyi, i-ngqolowa kunye neetatayi. I-Refueling yenza kwi-1 e-spoonful yogurt, ijusi ye-lemon ifakwe kwi-lemon, iviniga kunye nezinye iziqholo.
Ukunamathela ngokukhawuleza kokutya okukhawuleza okukhawulezileyo, awuyi kulamba, kuba ukutya kukuqukethe iimveliso ezixubileyo, ikakhulukazi kwi-fiber.
Ukuba uyaphula ukutya, kufuneka uzinze ngokukhawuleza. Ukutya kwasekuseni, isiqwenga sesonka, sitywe ngegargarine, i-banana encinane, 1 i-apula eluhlaza, iidiliya ezimbalwa; okanye 1 iqanda eliphekwe i-3-4 imizuzu, 1 isonka sesonka, 1 indebe ye-yogurt ephantsi. Iziqwenga ezimbini zesonka esivela kumgubo opheleleyo, i-banana encinane, 1 isipuni se-honey; 2 abancinci abancinci, iglasi ye-fat fat fat okanye i-peinapple juice, 1 apple. Ezi ndlela zingaphinde zenzeke.
Kwasemini, kwakhona, kukho iindlela ezininzi ozikhethayo: ubilise i-100 g yeezambatho ngeyunifomu, qi niseka ukuba uyicoce, uyityule kwaye unikeze izibonelelo ezininzi: inxalenye encinane yeklabishi eqoshiwe; 100 g nayiphi na i-fat fat; 80 g i-fat fat ephantsi okanye inkukhu ephekiweyo; Iipuniwe ezi-2 eziphekiweyo.
Ukutya, thabatha i-100 g yepasta enye, kunye ne-additive oyikhethayo: 100 g yeempempi kunye negalikhi kunye neetatayi; 50 g yenkukhu ephekiweyo ngaphantsi kwesuphu enomsola welamula; 80 g i-ham ephothiweyo kunye neetamatisi kunye negalikhi.
Indlela yesibini yokutya ngokukhawulezileyo iqulethe igram e-100 okanye ifake i-fish (ngaphandle kwe-sauce), iigremu ezili-130 zeebhatate ezibilisiwe kunye nenxalenye encinci ye-saladi kuyo yonke imifuno eluhlaza.
Kanti enye yokutya, ehluke kakhulu kwadlulileyo, kukutya okukhawuleza kokutya: kufuneka uthathe amabhanana okanye i-apula encinane. Kwaye kwezi zithako ungongeza kwizinto ozikhethileyo: igrlasi yewayini kunye nebhayisiki encinane; 1 ibhanana elincinci kunye ne-1 eluhlaza kwipareari; Ii-2 zeesonka kunye nesaladi; 1 encinci ye-chocolate bar "Mars" okanye "Abadlali".
Kodwa njengazo zonke izondlo, ngoko ngezinye izihlandlo le nto ingaphulwa. Emva koko kufuneka ulungiselele, okubizwa ngokuba yizohlwayo: ukuxhuma imizuzu elishumi ngentambo, uya kuchitha iikhalori ezili-150. Geza imizuzu engama-40 phantsi kunye neefestile, usula uthuli, uza kuchitha iikhalori ezili-120. Yenza i-40 sit-ups ngokulula izandla zakho kwinqanaba elingaphantsi kweekhalori ezingama-80.
Ukutya okukhawulezayo ukulahleka kwesisindo. Izithako eziphambili zokutya okukhawulezileyo: I-non-carbonated amaminerali, i-orange okanye ipinapap, ihlanjululwe ngamanzi), amaqanda abilisiwe, inyama ebilisiwe okanye inkukhu, i-cottage cheese engenawo mafutha, zonke iziqhamo, ngokuqhelekileyo yonke imifuno (ngaphandle kwamazambane), ilayisi okanye i-buckwheat. Ukuba kunokwenzeka, ungenalo ityuwa, kwaye ukuba awusebenzi kancinane. Unako ukongeza imifuno encinciweyo (umzekelo, ipilisi entle, njl.).
Ukukhuphela ngokukhawuleza: yonke i-confectionery kunye nemveliso yeebhakabhaka, ibhotela, yonke imveliso kwifried okanye ifom ifom, iwayini kunye nobhiya, ushukela, iimveliso zobisi, ii-fat% ngaphezu kwe-1.5%, i-ketchup, i-horseradish kunye ne-mustard, i-nati kunye ne-chips.
Ngesidlo sakusasa, unokupheka: i-half-cheese i-cottage ushizi ekhutshiwe, iqanda elibilisiweyo (kodwa kuphela amaxesha amathathu ngeveki), nayiphi na iziqhamo ezintathu, iglasi enkulu yanoma yiyiphi ijusi okanye itiye, ikhofi ngaphandle kweshukela kunye nekhefu.
Kwimini yasemini: iipolka okanye iinkozo ezenziwe ngqolowa, inyama ebilisiwe okanye inkukhu 100 g (ubuninzi bamaxesha amabini ngeliveki, kodwa kungcono 1). Ingaba nayiphi na imifuno eluhlaza eqhotyoshelweyo, inyibilika, ifake kwi-pan yokutshiza, uthele amanzi amancinci kwaye ubeke imizuzu embalwa, nayiphi na isiqhamo kunye nejusi.
Isidlo: nayiphi imifuno okanye i-cauliflower ebilisiwe, kodwa kukho isidingo sokutshisa, unokupheka i-buckwheat encinane okanye ilayisi, isidlo sasekuseni, i-curt, i-apula okanye i-pear, ijusi.
Ukuba ulandela oku kutya ngokukhawuleza, khumbula ukuba kufuneka uhlale udla ngexesha elinye. Isiqingatha iyure ngaphambi kokutya, sisele iglasi yamanzi. Ngokuqhelekileyo ngemini kufuneka uphuze amanzi amaninzi kunokwenzeka. Phuza amanzi xa ufuna ukutya.
Ngoko kukutya okufuneka kukhethwe ngaphambi koNyaka omtsha? Lowo uthanda kakhulu. Kodwa khumbula, kwisondlo ngasinye, ungatshintsha nayiphi na into efana nexabiso lamandla. Into eyona nto kukuba ukutya kwakungekho mthwalo kwaye kwazisa wena, kodwa ukulahlekelwa ubunzima kunye nokwaneliseka kokuziphatha. Kwaye, ngokubalulekayo, emva kokukhawuleza okunjalo, awuzange uzuze ubunzima obuninzi kwieholide kunokuba.