Ukuncipha kwesisu ngokuphelele
Isingeniso sokudla
Abantu abaningi bahlushwa amafutha akhayo esiswini, okuyinto ecasulayo hhayi kuphela ngokubukeka, kodwa nangenxa yezinkinga zempilo nezifo ezibangela ngokuhamba kwesikhathi.
Ukuqeda le nkinga, zama lezi zinyathelo ezilandelayo:
Umagazini i-Sante' wabonisa ukuthi inqubo yokuncibilikisa amafutha asuka esiswini idinga ukunciphisa okokufaka komzimba ngesilinganiso samakholori aphakathi kuka-3500 no-7000 ngesonto, noma ukuwashisa ngokuzivivinya umzimba.
Futhi wagcizelela ukuthi izindlela zokudla zomuntu ngamunye kufanele zishintshwe, ephawula ukuthi ukulahlekelwa isisindo esiningi samafutha esiswini, kuyadingeka ukudla inyama enamafutha isonto lonke, kanye nezithelo, imifino kanye nezinhlamvu ezigcwele.
Futhi zigweme ngokuphelele iziphuzo ezinoshukela, uswidi ogayiwe, u-ayisikhilimu, i-pizza, isinkwa esimhlophe, iziphuzo ezibandayo namajusi.
Futhi waqinisekisa ukuthi amaprotheni ayisisekelo sobuthakathaka, inqobo nje uma ubukhulu bokudla buncishiswa ngangokunokwenzeka, ngokungezwa kwezinongo eziningi ukwenza isisu sizizwe sigcwele futhi sikhukhumele ngokushesha.
Qinisekisa ukuthi uthola i-calcium nezakhi ezibalulekile.
Ingosi ithe kuyadingeka ukuthi kusetshenziswe ezinye iziphuzo ezisiza ekuncibilikiseni amafutha, ikakhulukazi itiye eliluhlaza, ijusi ye-apula, ijusi katamatisi, kanye nejusi yephayinaphu noshokoledi omnyama.
Ngokuqondene nezemidlalo, isayithi liqinisekisile ukuthi ukudla akwanele ngaphandle kokuzivocavoca ngesilinganiso esiphakathi kwe-150 nemizuzu ye-250 ngesonto.
Ukudla kwangemva kokubeletha:
Ngemva kokubeletha, lona wesifazane uqala ukufuna izindlela ezingcono kakhulu zokubuyisa umusa wakhe, kodwa ushaqeka ngokubaluleka kokudla okunomsoco ukuze kunxephezele igazi elalahleka ngesikhathi ebeletha kanye nalawo alahlekelwa ngawo ngesikhathi sokubeletha, kanye nalokho okumlahlekela ngemva kokubeletha. kufanele anakekele ngesikhathi sokuncelisa.
Iluphi uhlobo lokudla olufaneleka kakhulu ngemva kokubeletha ngokwemvelo?
Izinhlobo ezingcono kakhulu zokudla yilezo ezigcwele amaprotheni, amavithamini, kanye ne-fiber, ama-carbohydrate aphakathi, namafutha aphansi.
Enye yezinsiza ezihamba phambili ukuhamba noma ukwenza noma yiluphi uhlobo lokuzivocavoca.
- Ukudla kwasekuseni: (phakathi kwesikhombisa nesishiyagalolunye)
- Usuku XNUMX, XNUMX, XNUMX no-XNUMX: Inkomishi yobisi olufudumele enoshukela ngesipuni soju - isinkwa esinsundu esinamaqanda amabili nezipuni ezimbili zikabhontshisi - isithelo esisodwa esikhulu noma izithelo ezimbili eziphakathi nendawo
- Izinsuku zesibili, zesine nesithupha: izinsuku eziyisikhombisa ngenkomishi ye-yogurt noma i-curd
- Phakathi kokudla 1: (amahora angu-XNUMX ngemva kokudla kwasekuseni)
- Usuku XNUMX, XNUMX no-XNUMX: Isandla samantongomane (okungcono ama-alimondi angaxutshiwe futhi angahlutshiwe noma ama-cashews angenasawoti noma amakinati)
- Usuku lwesibili, lwesine nolwesithupha: izithelo ezi-3
- Usuku lwesikhombisa: ingilazi enkulu yejusi elisha
Isidlo sasemini: (phakathi kokukodwa nokwesithathu)
Ipuleti elikhulu lamasaladi aluhlaza ahlukahlukene - inkomishi enkulu yesobho (isobho elivamile, isobho lika-anyanisi, noma isobho likatamatisi, futhi gwema isobho elinokhilimu.
Nengxenye yesine yenkukhu noma izingcezu ezimbili zenyama noma inhlanzi enkulu eyosiwe (ungakhohlwa isibindi ngenxa yensimbi eningi, futhi usivumele yosiwe)
Nesitsha semifino esiphekiwe (uhlobo lwami oluphakathi kwe-broccoli nezaqathi
amazambane, ubhontshisi, uphizi, ama-artichokes, njll.) nezipuni eziyi-5 zelayisi, noma isinkwa esincane esinsundu, noma izipuni eziyi-5 zepasta, noma ucezu lwe-pasta ene-bechamel
Ukudla okuphakathi 2: (phakathi kwezine neziyisithupha)
- Izinsuku XNUMX, XNUMX, no-XNUMX: Ikarothi enolethisi we-cappuccino kanye nenkomishi yeyogathi
- Izinsuku zesibili, zesine nesithupha: ipuleti yesaladi enesiqephu esikhulu se-cottage shizi
- Usuku lwesikhombisa: izithelo ezimbili ezinenkomishi enkulu ye-curd
- Isidlo sakusihlwa: (phakathi kwehora lesikhombisa nelesishiyagalolunye)
- Usuku XNUMX, XNUMX no-XNUMX: i-omelette enocezu oluncane lwebhotela, ipuleti lesaladi, ingxenye yesinkwa nenkomishi yeyogathi.
- Usuku lwesibili, lwesine nesithupha: izingcezu ezimbili zikashizi ngepuleti lesaladi nengxenye yesinkwa
- Usuku lwesikhombisa: izithelo ezi-3 nezinkomishi ezimbili ze-yogurt
- Iseluleko esijwayelekile: Ukuphuza ngaphezu kwamalitha amabili nesigamu amanzi, ikakhulukazi lapho uncelisa.
- Ukuphuza njalo ubisi neziphuzo ezibandayo njengamakhambi, i-talbeenah, i-cocoa nezinye iziphuzo zemvelo ezifana nejinja enobisi kanye nesinamoni enobisi.Iziphuzo zasebusika njenge-sahlab zibalulekile, kodwa kufanele wehlise ushukela futhi usebenzise ubisi oluncibilikisiwe.
- (Kufanele futhi wehlise inani lesinamoni ngokushesha ngemva kokubeletha, ikakhulukazi uma uhlushwa ukopha okukhulu futhi ukuhlehlise kuze kube amasonto amathathu ngemva kokubeletha), futhi udle ubisi olwengeziwe ukuvala ukulahlekelwa kwe-calcium.
- Yidla izithelo nemifino eminingi emisha phakathi kokudla nalapho uzizwa ulambile, futhi udle ama-apula amaningi nama-artichokes nakho konke okunamaphesenti aphezulu okusansimbi ukunxephezela ukulahleka kwegazi.
- Lala isikhathi eside esifanele futhi usebenzise wonke amathuba ingane yakho elala kuyo ukuze ulale eduze kwayo.
- Ukuzivocavoca imizuzu eyishumi emasontweni amabili okuqala ngemva kokuzalwa kuyanda evikini lesithathu nelesine kube imizuzu engu-20 ngosuku.
- Ngenyanga yesibili, yenza ezemidlalo isigamu sehora ngosuku
- Ngenyanga yesithathu, zijwayeze imizuzu engama-40 futhi uqhubeke uyenza ngaso sonke isikhathi (ungayihlukanisa)
- Uma ungenayo inkinga yezempilo, ncelisa ingane yakho ibele, ngoba iyasiza ekunciphiseni amafutha esiswini, futhi ungalaleli iseluleko.
- Yidla i-Maghat ne-Halva ukuze ukhiqize ubisi.
Ama-galactagogues amahle kakhulu amanzi kanye ne-fenugreek noma iziphuzo ze-herbal zingathathwa. - Uvunyelwe ukudla ukudla okukodwa ngesonto ongakudla ngaphandle kwekhaya, njenge-pizza nokunye ukudla okunamafutha amaningi, futhi uma kufanele udle ngaphandle kwekhaya futhi, makuyosiwe, futhi akuvumele kube semini. noma isidlo sakusihlwa kusenesikhathi.
Ungayithathi kahle ngaphambi kokulala. - Ungadla ucezu lwekhekhe, ushokoledi, ubumnandi, noma ujamu kanye ngesonto, futhi uvumele ukuthi kube ngesikhathi sasekuseni ukuze ushiswe kalula.
- Ungaphuza itiye nekhofi ngendlela othanda ngayo, ngeseluleko sokuwanciphisa, ngoba avela obisini futhi adlulele kumncane.
