Ngezindlela eziningi ezahlukene zokudla ngaphandle, kungaba nzima ukukhetha ukudla okuhle kokulahlekelwa isisindo.
Kunezinkulungwane zokudla, okunye okusiza ekunciphiseni isisindo, kanti okunye kunomthelela ekuzuzeni isisindo kanye ne-cholesterol ephezulu.
Umbuzo uwukuthi, ingabe ufuna ukudla ukudla okuthandayo futhi okumnandi futhi ngesikhathi esifanayo usize ukulahlekelwa isisindo? Kulesi sihloko, sizokwazi ukudla okubizwa ngokuthi “i-Luqaimat diet.” Kuyini? Ake sifunde ngezici zayo ezibaluleke kakhulu namathiphu abalulekile okulandela lokhu kudla.
Funda uqhubeke.
Kuyini ukudla kwe-Luqaimat?
Miningi imibuzo mayelana nokuthi kufanele sikudle kangaki ukudla ukuze unciphise umzimba, kanti nokudla kwe-Luqaimat, okugxile kakhulu ekudlaleni esikudlayo futhi sikuhlukanise usuku lonke, uzodla yonke into ngaphandle kokuzincisha ukudla okuthandayo. futhi ngesikhathi esifanayo kudla amanani amakhulu athile.
Njengoba sishilo ekuqaleni, kunezindlela eziningi zokunciphisa umzimba, kodwa ezinye zazo zidinga ukudla okuqinile, okubangela ukuba uzizwe unesithukuthezi, kuyilapho ukudla kweLuqaimat kuhluke ngokuphelele futhi kuyindlela engasetshenziswa kalula.
Yiziphi izinzuzo zokudla kwe-Luqaimat?
Kunezinzuzo ezithile zokulandela ukudla kwe-Luqaimat, futhi lolu hlelo luhlose ukukhuthaza ukuncipha kwesisindo.Izinzuzo zokudla kwe-Luqaimat zihlanganisa:
- Kancane kancane ukuncipha emzimbeni ngaphandle kokuncisha umuntu ukudla akuthandayo.
- Ukudla kwe-Luqaimat kungalandelwa impilo yakho yonke ngoba akuncikile endleleni evimbelayo ekudleni nasekudleni.
- Akwabelwa isikhathi esithile sokudla kweLuqaimat, kodwa izoqhubeka nomuntu aze athole imiphumela edingekayo.
- Ukudla okusanhlamvu kungasiza ukunciphisa ingozi yohlobo XNUMX lwesifo sikashukela kanye nobuhlungu bamalunga.
- Njengoba lokhu kudla kwenza umuntu adle zonke izakhamzimba, ukungondleki ngeke kwenzeke uma kuqhathaniswa nezinye izindlela zokudla.
I-Diet Luqaimat ngokuningiliziwe
Abanye bangabuza ukuthi uchaza ukuthini uLuqaimat? Idla ukudla okuncane kuyilapho idla zonke izakhamzimba ezidingekayo emzimbeni.
Ngokwesibonelo, ungadla esinye sezithelo zakho ozithandayo, ucezu lukashokoledi (okungcono ushokoledi omnyama), amantongomane angu-5, nocezu lwesinkwa esinsundu.Lokhu kuphindwa njalo ngemva kwamahora amabili, futhi uhlobo lwesithelo noma amantongomane lungahlukahluka.
Okulandelayo ukusetshenziswa kokudla kwe-Luqaimat usuku lonke:
- اKwebhulakfesi: Ucezu lwesinkwa se-wholegrain neqanda elibilisiwe kanye noshizi we-skim noma inani elincane likabhontshisi we-fava othelwe ngamafutha kabhekilanga kanye nejusi kalamula.
- Ntambama (cishe amahora amabili ngemva kokudla kwasekuseni): Isithelo esifana ne-apula, iwolintshi, igwava, nanoma yiluphi uhlobo lwemifino.
- Ngaphambi kwesidlo sasemini: 5 izinhlamvu zamantongomane, okufanele zidliwe kancane kancane (izinhlamvu ezi-2 njalo ngesigamu sehora, isibonelo).
- اukudla kwasemini: Ipuleti eliphakathi lesaladi, ucezu lwenyama enomzimba omncane, isifuba sezinkukhu noma inhlanzi, enenani elincane kakhulu lelayisi (cishe izipuni ezingu-3-4 zelayisi) noma i-pasta.
- Isidlo sakusihlwa: inkomishi yeyogathi engenawo amafutha.
Ungakwazi futhi ukudla ucezu oluncane lwekhekhe, i-basbousa, noma ama-french fries (iminwe emi-5).
Uhlelo lokudla lwe-Luqaimat
Ukudla kwe-Luqaimat kukuvumela ukuthi udle noma yini oyifunayo, inqobo nje uma ingemadlana amancane kanye namaqatha amancane ngosuku.
Okulandelayo kuwuhlelo olufanele lokudla kwe-Luqaimat, okungalandelwa kalula futhi kuzosiza ukwehlisa isisindo.Lolu hlelo lungolwezinsuku ezi-3 futhi luphindaphindwa ohlelweni olufanayo ngokudla okuhlukahlukene, futhi sizofunda ngalokhu.
Usuku lokuqala
- Ukudla kwasekuseni: Iqanda elibilisiwe elinengxenye yesine yesinkwa esinsundu noma ingxenye yenkomishi kabhontshisi we-fava, nekhofi noma i-Nescafe enobisi (ikota yenkomishi yobisi).
- Ukudla kwantambama (cishe amahora amabili kuya kwamathathu ngemva kokudla kwasekuseni)Ingxenye yenkomishi yamachickpeas noma i-apula.
- isidlo sasemini: Inkomishi encane yesaladi enocezu lwenkukhu eyosiwe noma inyama kuhhavini.
- Ukudla okulula: Icezu elincane likashokoledi elilingana nomunwe (sisho ushokoledi omnyama).
- Isidlo sakusihlwa: Amantongomane angu-6-7, idlanzana lamantongomane, noma iyogathi enejusi kalamula.
Okulandelayo: Kungenzeka ukuhlukanisa izinhlanzi ezidliwayo ngesikhathi sasemini, inqobo nje uma ziyosiwe noma kuhhavini, futhi udle isobho elilula esidlweni sakusihlwa esikhundleni samantongomane noma iyogathi.
ngosuku lwesibili
- isidlo sasekuseni: Amaqanda e-Omelette anekota yesinkwa esinsundu, nekhofi.
- emini: Isithelo sikamango noma i-apula noma amapentshisi ama-2.
- isidlo sasemini: Inkomishi yesaladi yemifino enenkukhu eyosiwe.
- Ukudla okulula: 6 izinhlamvu zamantongomane noma ikota yenkomishi yamantongomane.
- isidlo sakusihlwa: Ikota yesinkwa esinsundu noshizi nolethisi noma ikhukhamba.
ngosuku lwesithathu
- isidlo sasekuseni: Iqanda elibilisiwe elinengxenye yesine yesinkwa esinsundu nekhofi.
- emini: Inkomishi yesine ye-hummus.
- isidlo sasemini: Inkomishi yesaladi eyenziwe ngesipinashi, amakhowe kanye noshizi.
- Ukudla okulula: 2 tincetu of oatmeal cookies (okusanhlamvu okuphelele)
- isidlo sakusihlwa: Inkomishi encane yeyogathi ephehliwe enezithelo.
Okulandelayo: Ungadla uhhafu wenkomishi yerayisi (i-basmati) noma i-pasta nocezu lwenkukhu noma inyama ngesikhathi sasemini, futhi isaladi yemifino ingahlukaniswa ukuze idliwe njengesidlo sakusihlwa.
Ukudla Luqaimat mangaki amathonsi ngenyanga?
Njengoba kushiwo ngenhla, ukudla kwe-Luqaimat akuncikile enanini lama-calories, kodwa enanini lokudla.
Ngokuvamile, noma yikuphi ukudla kudinga ukuthi udle ukudla okuncane, ikakhulukazi ama-carbohydrate alula noshukela.
Ukunciphisa umzimba ngemva kokusebenzisa ukudla kwe-Luqaimat kungase kuncike ekuqapheleni ukudla okulinganiselwe nokudla okuhlukahlukene ngaphandle kokuzincisha wena.
Isibonelo, umuntu onesisindo esingaphezu kuka-100 kg angalahlekelwa phakathi kuka-2-5 kg ngenyanga.
Ukudla Luqaimat Malini ngeviki?
Zonke izinhlobo zokudla zingadinga isineke nokubekezela ukuze kuzuzwe imiphumela emihle.
Ngokudla kwe-Luqaimat kanye nezinhlobonhlobo zokudla, ngeke uzizwe unesithukuthezi, futhi isisindo esifanele singafinyelelwa ngesikhathi esincane.
Ukudla ukudla okumbalwa ekudleni nokufinyelela cishe ukudla okuyisihlanu kungasusa isisindo esiningi, cishe i-1 kg ngesonto noma kancane kancane, futhi lokhu kuncike nesisindo esiyisisekelo somuntu kanye nezinga lomsebenzi womzimba awenzayo.
Ukudla kwe-Luqaimat kwabesifazane abakhulelwe
Ukudla ukudla okunempilo kuyingxenye ebalulekile yokuphila impilo enempilo, kodwa lokhu kubaluleke kakhulu uma ukhulelwe.
Ukudla kwe-Luqaimat kungakusiza ukuthi unikeze imisoco oyidingayo ngesikhathi ukhulelwe ngempilo yakho kanye nempilo yombungu wakho.
Ekuqaleni, ngizosho ukudla okubaluleke kakhulu okuvela emaqenjini amahlanu okudingwa owesifazane okhulelwe:
- Imifino kanye nemifino
- isinkwa nokusanhlamvu
- Ubisi nemikhiqizo yobisi
- Inyama, izinkukhu nenhlanzi
- isithelo
Ithiphu ebalulekile: Konke ukudla okuqukethe amaprotheni kusiza ukuthuthukiswa kwengane, ngakho-ke owesifazane okhulelwe kufanele adle amaprotheni ezilwane nemifino, kokubili okudingekayo empilweni yakho kanye nempilo yengane.
Okulandelayo ukudla kwabesifazane abakhulelwe
- Imifino efana nezaqathi, isilimo esidliwayo esinamagatsha anamanzi, noma ukhukhamba, nezinkomishi ezimbili zesaladi ziyadliwa, eyodwa ngesikhathi sokudla, kanti eyesibili kusihlwa.
- Amaqanda noma ubhontshisi we-fava onekota yesinkwa esinsundu ngesidlo sasekuseni, futhi akukho ukuphikiswa kokudla ukhukhamba noma ulethisi.
- Amabhilikosi, amakhiwane, amaplamu, amapentshisi, ama-apula, amawolintshi, umango, isithelo esisodwa sanoma yiluphi uhlobo sidliwa njengokudla okulula.
- Okusanhlamvu kwasekuseni kungathathwa nobisi ngenani lenkomishi eyodwa kuphela.
- Isobho lemifino kanye nobhontshisi nocezu lwenkukhu noma inyama yokudla kwasemini.
- I-Greek engeyona amafutha noma iyogathi engenalutho yesidlo sakusihlwa.
- Inkomishi yesine yama-chickpeas abilisiwe njengokudla okulula.
- Yehlisa ukusetshenziswa kwerayisi ne-pasta, kwanele inkomishi engu-1/2 kuphela.
- Izambane elilodwa elincane elibhakiwe, elidliwa cishe amahora amabili ngemva kokudla kwasekuseni.
- Isiqephu esincane sikashokoledi noma uswidi.
Okulandelayo: Ekudleni kwe-Luqaimat, owesifazane okhulelwe kufanele adle cishe amagremu angu-65 enyama noma inkukhu ngosuku, adle amagremu ayi-100 efillet eyosiwe noma i-salmon, kanye namagremu angu-30 amantongomane noma imbewu.
Ukudla kweLuqaimat komama abancelisayo
Umama oncelisayo uvame ukulahlekelwa phakathi kwama-kilojoule angu-500-700 ngosuku, ngakho ukwehlisa isisindo ngokuphepha ngenkathi encela ibele kudinga izincomo zikadokotela mayelana nenani lama-kilojoule awadingayo ngosuku. I-10-20 kilogram yesisindo esiningi, ngaphandle kwalokho uzodinga ukubonana nodokotela onguchwepheshe ukuze uthuthukise uhlelo olufanele lokudla okunempilo.
Ukuze balondoloze isisindo esifanele ngenkathi bencelisa, omama abahlengikazi kungase kudingeke badle ama-calories angu-450 kuya kwangu-500 engeziwe ngosuku.
Okulandelayo yithebula elilula lokulinganisa inani lama-calories adingekayo ngosuku ngaphambi kokulandela ukudla kwe-Luqaimat ngenkathi uncelisa:
- 2250 - 2500 kilojoule ngosuku esimweni sokusebenza okuphansi komzimba.
- 2450 - 2700 kilojoule ngosuku, umsebenzi olinganiselayo womzimba.
- 2650 - 2900 amakhalori empilo esebenzayo.
Uma usunqume inani eliphelele lama-calorie okufanele uwadle owesifazane oncelisayo, kuzoba lula ukusebenzisa ukudla kwe-Luqaimat ngenkathi uncelisa ibele ngokuphepha.
Ukudla okubaluleke kakhulu ekudleni kwe-Luqaimat kwabesifazane abancelisa ibele kubandakanya:
- Konke okusanhlamvu
- Isithelo (umkhawulo wamagilebhisi, amadethi noma umango ngenxa yoshukela omningi)
- Zonke izinhlobo zemifino
- Amaprotheni angenalutho
Lokhu kudla kufanele futhi kugwenywe ngesikhathi sokudla kwe-Luqaimat ngesikhathi sokuncelisa:
- isinkwa esimhlophe
- Amabhisikidi, amakhekhe nazo zonke izinto ezibhakiwe ezifana nama-croissants, ama-pate, nokunye.
- Ukunciphisa i-pasta nelayisi okuningi ngangokunokwenzeka (i-basmati irayisi ingadliwa, kodwa ngamanani amancane).
Ukudla uLuqaimat Sally Fouad
Kukhona ukudla okufanelekile kokudla kwe-Luqaimat okuvela kuchwepheshe wezokudla uSally Fouad, akuzama yena ukuze agcine isisindo sakhe.
- Ibhulakufesi: iqanda elilodwa noma amabili abilisiwe noma i-omelette enanoma yiluphi uhlobo lwemifino.Ungadla nobhontshisi we-fava noma oats.
- I-Snack: ingxenye encane yamaphophukhoni noma amantongomane.
- Isidlo sasemini: isaladi yenkukhu emafutheni omnqumo nengxenye yesine yesinkwa esinsundu.
- Ukudla okulula: noma yiluphi uhlobo lwesithelo.
- Isidlo sakusihlwa: inkomishi ye-yogurt enejusi kalamula ngaphandle kokungeza noma iyiphi i-sweetener.
Okulandelayo: Kungenzeka ukuthi uhlukanise futhi udle isobho le-lentil ngesinkwa esithosiwe ngesidlo sasemini, noma i-oatmeal nesinamoni ngesidlo sakusihlwa, njalonjalo.
Ukudla kwe-Luqaimat nguDkt. Muhammad Al-Hashemi
Umbono wokudla kwe-Luqaimat kaDkt. Muhammad Al-Hashemi, UProfesa Wokukhuluphala e-Faculty of Medicine, eNyuvesi yaseCairo, usekelwe ekudleni amanani amancane noma amaqatha ngokunyuka kwenani lokudla futhi ahlukaniswe usuku lonke.
Futhi, ukudla kwe-Luqaimat kukwenza udle yonke into, futhi kufaka phakathi ukudla okubizwa ngokuthi “ukudla okujabulisayo” lapho ungadla noma yini oyithandayo, kodwa ngesilinganiso esincane.. Okulandelayo ukudla kweLuqaimat kaDkt Al Hashemi, okuzoba ihlukaniswe yaba yi-5 luqaimat futhi iphindaphindwa njalo emahoreni amabili noma amathathu.
- Noma yiluphi uhlobo lwemifino, ucezu olulodwa
- Zonke izinhlobo zezithelo, isithelo esisodwa
- Ucezu lwe-pizza
- Isandla sommbila
- 2 izinkomishi zanoma yiluphi uhlobo ijusi, ihlukaniswe 5 ukulunywa, futhi ushukela ungengezwa, cishe 3 izinkezo, futhi isakazwe izikhathi ezinhlanu.
- Inkomishi ye-Nescafe enobisi
- Ingxenye yenkomishi yesaladi
- Iphakethe leyogathi
- 5 izingcezu amabhisikidi
- Isiqephu esincane samaswidi, njenge-kunafa, ubukhulu bomunwe
- Ingxenye yenkomishi encane ka-ayisikhilimu
- Ingxenye yenkomishi yesobho yemifino noma ama-noodle
- Uhhafu wenkomishi yekhabe, i-cantaloupe, noma i-cantaloupe
- Ithini elincane le-tuna
- Noma yiluphi uhlobo lwesemishi esilungele ukudliwa
- Amayunithi ama-3 anoma yiluphi uhlobo lokugxusha, njenge-zucchini noma isitshalo seqanda
- Ingxenye yenkomishi encane kabhontshisi
- Ingxenye yenkomishi yerayisi enobisi
- Ucezu oluncane lwekhekhe
- 3-5 izinhlamvu zamantongomane
- 5-10 izinhlamvu zamantongomane
- Amaqanda abilisiwe noma i-omelet
Esidlweni esijabulisayo, ungadla ucezu lukashokoledi olulingana nomunwe, ikhekhe, nanoma yikuphi ukudla okuthandayo.
Njengoba kunconywe uDkt.
U-Muhammad Al-Hashemi Ngaphambi kokulandela ukudla kwe-Luqaimat, phuza izinkomishi ezimbili zamanzi ngaphambi nangemuva kwanoma yikuphi ukudla, futhi kufanele sikhumbule ukuthi ukudla kwe-Luqaimat cishe njalo ngemva kwamahora amabili noma amathathu.
Isistimu ephindwe kabili
Lolu hlelo, olubizwa nge-double luqaimat, luncike ekudleni ukudla okuningi futhi, futhi zihlukaniswa usuku lonke ngendlela efanayo nokudla kwe-luqaimat.
Isibonelo, ithebhulethi eyodwa ye-taameya ingadliwa nekota yesinkwa nanoma yiluphi uhlobo lwemifino, noma ungadla izipuni ezi-2 zikabhontshisi we-fava neqanda notamatisi noma ukhukhamba.
Ungadla nocezu lwenkukhu noma inyama nengxenye yenkomishi yesaladi nengxenye yesine yesinkwa noma izipuni ezintathu zelayisi.
Ukuhlolwa kokudla kwe-Luqaimat
Baningi abantu abake bazama ukudla iLuqaimat ukuze behlise isisindo, baluncoma lolu hlelo.
Futhi okunye ukuhlola kwakungowesifazane owayekhuluphele ngokweqile ngemva kokubeletha waze wafinyelela ku-100 kg futhi wayengu-158 cm ubude.
Lo wesifazane uthi waqala ukuhlushwa yizinkinga eziningi njengobunzima bokuhamba nobuhlungu emilenzeni nasemhlane ngenxa yesisindo sakhe eseqile nokwamenza wafuna indlela yokudla.
Ngemva kwalokho, ngafunda ngokudla kwe-Luqaimat kaDkt Al-Hashemi, owasiza kakhulu ekwehleni kwakhe kwaze kwaba sehla ku-70 kg ngemva kwezinyanga ezingaba ngu-3 zokulandela lokhu kudla.
Ububi bokudla kwe-Luqaimat
Izinhlobo eziningi zokudla zingakudinga isikhathi eside ukuze wehlise isisindo, futhi lokhu kuncike esisindweni sakho esiyisisekelo, ubude kanye nomsebenzi womzimba.
Futhi ngokudla kwe-Luqaimat, akuvumeli ukuqeda isisindo esiningi ngokushesha, kodwa kunalokho kuthatha isikhathi eside, okwenza abanye abantu bazizwe bengakhululekile futhi benesizungu ngenxa yokuntuleka kwemiphumela esheshayo.
Naphezu kokuphumelela kokudla kweLuqaimat, kodwa ngokomuntu siqu, ngithola ukuthi ukudla konke ukudla okunjengokudla okusheshayo, amaswidi, nokudla okugayiwe akunempilo nhlobo, ngaphezu kwalokho abanye abantu bangase bakuthole kunzima ukudla kancane. yalokhu kudla hhayi ukumelana, okubenza badle inqwaba Larger.
Amathiphu abalulekile okulandela ukudla kwe-Luqaimat
Ukunciphisa umzimba kanye nokudla imboni egcwele impikiswano nezindlela ezingase zingabafanele abanye abantu.
Ngenkathi ulandela ukudla kwe-Luqaimat, kunamacebiso abalulekile asiza empumelelweni yalokhu kudla noma okunye ukudla:
- Phuza amanzi amaningi, ikakhulukazi ngaphambi kokudla. Amanzi akhuphula i-metabolism ngo-20-30%, okusiza ukushisa ama-calories engeziwe, futhi lokhu kufanele kulandelwe ekudleni kwe-Luqaimat.
- Ukudla amaqanda ngesidlo sasekuseni: Amaqanda aqukethe amaprotheni amaningi, futhi ukuwadla ngesikhathi sasekuseni kukusiza ukuthi ulahlekelwe isisindo ngokushesha futhi ukhiphe amafutha amaningi.
Kodwa ngincoma ukudla amaqanda abilisiwe ukuze uthole imiphumela engcono. - Ukuphuza ikhofi: Ekudleni kwe-Luqaimat, i-Nescafe nekhofi kuvunyelwe, kodwa ikhofi eyengeziwe ayinawo ushukela noma ezinye izithasiselo, kungcono, ikakhulukazi kulabo abafuna ukunciphisa umzimba.
- Thola inani lama-calories wansuku zonke: Ukudla kwe-Luqaimat kuncike kakhulu ekudleni ukudla okuncane, futhi lokhu kuyasiza ekunciphiseni isisindo.
Nokho, ukubala ama-calories, ukugcina ezinye izithombe zokudla, nokwazi ukuthi mangaki ama-calories kuhhafu wenkomishi yerayisi noma isaladi kungakusiza uzuze imiphumela engcono nesheshayo. - Yidla i-fiber eyengeziwe: Ochwepheshe bokudla okunomsoco bahlale beluleka ukwandisa ukudla kwe-fiber, okusiza ukwandisa ukusutha kanye nempilo yesimiso sokugaya ukudla.
Ngakho-ke, ngenkathi ulandela ukudla kwe-Luqaimat, kugxilwa kakhulu emifino nezithelo ezinothe nge-fiber.
