Akukaze kube nakancane emlandweni ukuthi abantu abadlanga kangako njengeminyaka engama-50-70 edlule. Ukudla, ikakhulukazi hhayi okuwusizo kakhulu, manje kukhona umsebenzi wepeni, kanye nokusebenza kwansuku zonke ngokomzimba okuvumayo, abahlanza be-vacuum kanye nemishini yokuwasha.
Ukuthuthela umsebenzi wasehhovisi, isintu singangena ngemvume kuma-athabayo. Kepha usayizi wengxenye ezindaweni zokudlela zamanani engxenyeni yekhulu, kunalokho, ukhuphuke ngokwesilinganiso sama-20%, kanye nobubanzi bamapuleti we-canteen - as 25%, futhi lokhu kwenza kube ngaphezulu. Abantu abangadluli nezindawo zokudlela nabo bedla ngokweqile. Ekuhlolweni kososayensi baseMelika, izifundo zacelwa ukuba zihlole okuqukethwe kwekhalori ngokudla kwabo. Ababambiqhaza bokufunda bathuthukise inani lamandla adliwa ngo-500-700 kcal nsuku zonke. Ngasikhathi sinye, ososayensi bathola ukuthi abantu abadala babheka ingxenye evamile, eyedlule okwesithathu idlula iminyaka eyanele nomsebenzi. Ngonyaka ngenxa ye "accounting" enjalo, ungangeza amakhilogremu ama-2-5 angeziwe!
Ukukhuluphala ngokweqile akuyona into embi kunazo zonke esilinde ukuthi abathandi badle. Ukuxilongwa okudumile nokubulalayo okufana nesifo sikashukela, izifo zenhliziyo kanye nezifo ze-oncological, izinguquko zobuchopho ezihlobene nobudala zihlobene kakhulu nokudla okunempilo. Kepha ukuncishiswa kokuqukethwe kwe-calorie kokudla, njengoba izifundo ezilwaneni (futhi abantu kufaka phakathi) kungaba izindlela eziphumelelayo zokwenza ngcono impilo. Emagukeni welebhu, ukuncishiswa kwekhalori yokusika kokuphakelayo kungu-10% kuphela kunikeza ukwanda okuqinile kokulindelwe empilweni futhi kunciphise amamaki wokuvuvukala emzimbeni.
Siyazethemba, usuvele ufuna ukudla okuncane. Ngemuva kwalokho sizothola ukuthi hlobo luni lwengxenye ethathwa njengejwayelekile kulokhu omdala.
Imifino: Izintende ezimbili ezisongelwe yisikebhe
Ngisho nokuhlonishwa amaqabunga esaladi angenasici namatamatisi akufanele abe nokungenakuqhathaniswa. Ingxenye encane yemifino iyindlela yokufundisa isisu kuya ekudleni okukhulu kokudla, ingozi engaba khona yokwesabisa isisu kanye ne-meteorism kanye nesaladi evuselelwa nge-sauce noma imbewu namantongomane. Ngubani okholelwa lokho ukuze alondoloze impilo nokuvimbela izifo eziningi ngosuku, umuntu omdala wanele ngo-400 g wemifino, nemifino enesitashi (amazambane, ummbila) akufanele abuse.
Izithelo: Inqindi ecindezelwe, noma i-80-150 g
Ngayo yonke inhlonipho efanelekile yezithelo njengomthombo wama-fiber kanye namavithamini, azikho izikhathi ezi-5 ngosuku. Ngubani oncoma ukuthi uzidule ngezingxenye ezimbili zezithelo njenge-dessert. Lapho-ke ushukela oqukethwe ezithelo ngeke ungezelele isisindo futhi kubangele ukuthuthukiswa kwesifo sikashukela kanye nomfutho wegazi ophakeme.
Ubukhulu obufanele bengxenye yezithelo imayelana nenqindi yakho ecindezelwe. Ngakho-ke, kwabesifazane, ingxenye enempilo iyisigamu semango, i-apula elilodwa eliphakathi nendawo noma i-orange, i-kiwi emibili noma i-mandarin kanye ne-bandarin encane kakhulu ngesaladi lezithelo.
Amantongomane: Ikhadi lePulasitiki
I-walnut inkulu kuneCedar, ngakho-ke inqumisa ingxenye, ibale inani, akuyona inketho. Isizinda esinembile ngokwengeziwe silingana nekhadi lasebhange. Amantongomane ohlela ukuwadla amafutha awusizo, amavithamini e kanye no-b, iron kanye ne-magnesium, kufanele alungele indawo yekhadi lesikweletu. Okuhlukile ngama-pistachios egobolondweni, kungcono ukubalibala - izingcezu eziyi-15- 20 zanele umuntu omdala.
Okusanhlamvu: Izandla zezandla, noma izipuni ezi-5-6
Okusanhlamvu okusanhlamvu okugcwele kuthathwa njengezitsha eziseceleni eziwusizo neziphephile. Kepha umuzwa wokudonsela phansi esiswini kanye namakhilogremu angezekile angabacasukela. I-eyemer kuleli cala ngumsizi omubi, kungcono ukusebenzisa uhlelo olunembe ngokwengeziwe nesipuni. Ukudla okukodwa kungama-5-6 nezinkezo zezinhlamvu ezibilisiwe, nangosuku izingxenye ezinjengalezi kufanele kube ngaphezulu kwezintathu.
Ukudla kwasolwandle, inyoni, inyama: intende ngaphandle kweminwe, noma ngo-100-120 g
Iqiniso lokuthi amaprotheni asiza ukwehlisa isisindo, alondoloze ubusha besikhumba futhi abelethe izingane ezinempilo, wazi konke. Kodwa-ke, cindezela i-steak enesisindo esingu-500 g ethembeni lokuba slimmer - umbono omubi. Umuntu ongabandakanyekeli ekusebenzeni kanzima ngokomzimba noma ezemidlalo ezisebenzayo, ezincoma ukuthi azikho ngaphezu kwe-150 g yamaprotheni ezilwane ngasikhathi. Ngendlela, inyama ayidingi ukudla nsuku zonke, futhi nangaphezulu kathathu ngosuku. Indlela enempilo izingxenye ezingama-3-5 zezinyoni kanye nokudla kwasolwandle ngesonto. Inyama ebomvu - kungabi ngaphezu kwesisodwa ngesonto.
Amafutha emifino: amathisipuni ama-2-3
Akunandaba noma kungakanani uwoyela wezekhwalithi we-Olive ulusizo, usayizi wezinto zengxenye. Ukusuka engilazini "yegolide eliwuketshezi" ngeke uthole ama-antioxidants amaningi, kepha amakhalori angeziwe - manjalo. Isayensi ayaziwa ngobukhona bohlobo oluhlukile lwamafutha, oluwusizo ukuthatha izipuni. Kepha usuku olumbalwa lwetiye luphilile futhi luyadingeka ekusebenzeni okujwayelekile komzimba.
Ushizi: Sika ngentende ngaphandle kweminwe, noma u-30 g
Iqiniso lokuthi ushizi liqukethe amafutha nosawoti nosawoti, hhayi ngazo zonke izizathu zokumshiya: futhi kungumthombo omuhle kakhulu we-calcium, uvithamini D namaprotheni. Kepha, maye, labo abajwayele ukudla ushizi nsuku zonke kuzofanela banciphise i-30- 40 g yomkhiqizo.